Teen Nutrition: Overfed and Undernourished?

Teens need exceptional nutrition – their bodies are still growing and maturing and so are their brains. Poor nutrition can lead to mood swings, especially for teens when hormones are changing (and raging). Too many chemicals, high sugar products plus not enough nutrients in their bodies are a bad combination. Without good nutrition, teens will have acne, weight gain, mood swings, anger or low energy. This will hinder their ability to concentrate on their studies. And girls will have difficult periods and headaches. Many will become pre-diabetic or diabetic.

Another staggering fact: from ADHD and depression, to anxiety and schizophrenia, mental illness affects as many as one in every five youth, making it the single most disabling group of disorders worldwide.

It is a difficult world, more complex than previous generations. Teens are “plugged in” all the time, there is more information to absorb, many lack coping skills and there are higher expectations. Nonetheless, there’s one area that is hardly ever talked about called the Missing Link in Mental Illness – especially pertaining to depression and anxiety. That missing link is poor diet– certainly not lack of calories, however.  What I am referring to is lack of nourishment and nutrients to the brain and body.

Sugar, unhealthy fats and chemicals in our food supply are the enemies of our times. We need to get teens back to healthy foods.

Teen Nutrition Basics

Blood Sugar Regulation

Eating foods such as orange juice, muffins, pastas, processed foods such as salad dressings, white flour products and even whole wheat bread is not always a great idea. These foods turn to sugar and the body reacts by releasing too much insulin to bring down dangerous levels of blood sugar. Excessive sugary foods prevent teens (and adults) from keeping ideal weight and maintaining a healthy blood sugar level – which is necessary for mood and good health. Poor blood sugar regulation is causing too many young people to be pre-diabetic or diabetic. High blood sugar forces insulin to be released to bring it down to safe levels. But sometimes the levels get too low and then another hormone, glucagon kicks in to bring blood sugar up to appropriate levels. If the person also had a few cups of coffee or some cookies or a milk shake, the blood sugar surges higher and drops shortly afterwards, resulting in a series of ‘highs and lows’.  Low blood sugar can make teens feel tired and moody, which leads them to reach for more poor carbohydrates (sugar) to spike their energy level back up again and the vicious cycle goes on.

Blood sugar regulation is essential.

Not all carbohydrates are created equal. Teens need carbohydrates to help fuel their bodies; it’s the choices that matter. Teens need to stabilize blood sugar with complex carbohydrates found in whole grains such as spelt, brown rice, quinoa, sweet potatoes, and whole oats – not sugar filled granola bars, cereals and store bought muffins filled with sugar and chemicals. Stay away from high fructose corn syrup, processed foods, packaged snacks, and processed soy products as best as you can.

Fruit and vegetables should be eaten in abundance. They contain fiber that help move bowels and reduce toxicity caused by retained waste.

Eliminate Unhealthy Fats and Chemicals

Healthy fats will nourish the brain, heart and nerves (which are covered by a myelin sheath made of fat) and will increase the body’s metabolism to burn fat. Avoid bad fats such as, margarine, fake butter products, hydrogenated fats, ‘light’ oils and processed fats. The best are cold pressed or cold processed fats, olive oil, coconut oil, avocado, butter, raw nuts such as walnuts, pecans, almonds, hazelnuts, ground flax seeds, pumpkin seeds – no heat involved that can damage fats. Some processed fats/oils sitting on grocery shelves have been through major processing – bleaching and deodorizing (Facts about Fat, Finnegan and Fats that Heal, Fats that Kill, Erasmus). The results are trans fatty acids filled with toxins. Watch for them in packaged foods.  If you can’t pronounce what’s on the package and you don’t know what it is, neither does your body. The body doesn’t know what to do with chemicals. The liver will be working hard to filter out the chemicals. Give your liver a break!

Eat Proteins at Every Meal

The growing teenage brain needs protein. Protein gives the body the building blocks it needs to repair and renew, and it also serves as a source of energy. Try fish, seafood, chicken, beef, pork and dairy products. Many nuts are high in protein, but beware: nuts also contain high levels of fat and calories. The protein in nuts is less adequate than the protein in meats, fish or eggs. For example, after eating the small amount of protein provided in a peanut butter sandwich at lunch, an hour or so later you may find yourself losing brain power. (Be sure to eat only all-natural nut butters – beware of processed peanut butter that is full of sugar.)

Amounts of Food

Calorie restriction is dangerous for anyone – particularly for young girls. Too many young teens have been triggered into anorexia. If they are eating life producing foods, then they can eat until full and won’t be required to eat more. Most people eat too much food due to the fact that the fast foods do not provide enough nutrients, and the body feels starved even though calories are high – so they eat more of the fast foods or processed foods and gain weight. Overfed and undernourished.

Nutrients to Thrive – the missing link in mental (and physical) health

Cells are powered by nutrients. Vitamin D alone powers 200 reactions in the body and without it teens will be prone to depression. Without enough B vitamins, and B12 (found in proteins) teens will feel lethargic, low in energy and be candidates for anemia, muscle wasting and depression or anxiety. Without enough Vitamin C (from most fruits and vegetables), scurvy-like symptoms can occur, bleeding gums, aching joints (people may think they’re ‘growing’ pains). Low zinc can trigger anorexia. Zinc has been nicknamed the “new anti-depressant”– it boosts mood and appetite.

Extra Tips:

If your teen is too tired or refuses to eat breakfast (which is truly the most important meal of the day) make them a fruit smoothie with protein powder and yogurt. It’s a fast, healthy way to start the day. We can’t control what our teens eat when they are away from home, so be sure to educate them about the ill-effects of junk food – potato chips, soda pop, fast foods, etc. Make a list of healthy “power foods for better moods” so teens are familiar with healthy alternatives. Want them to eat healthier? Buy healthier! Stock your cupboards and refrigerator with fresh, whole foods and nutritious snacks. Let your teens help shop for healthy foods that they like and let them prepare their own meals/snacks. Keep junk food out of the house or to a bare minimum. Sneak blueberries or zucchini into brownies if they’re not good fruit and vegetable eaters. As parents, set a good example for your children by eating healthy and instilling good eating habits when they are young.


Staying Fit Through the 2011 Summer Season

Summer is upon us and that means, BBQ’s, Patios and good times. When the summer heat is at its best, many people choose to grab an ice cool drink, light up the BBQ and enjoy.

However how do you make the summer of 2011 healthy and not gain that dreaded weight that most of us try to get rid of come September.

Lets take a look at a few ways that you can make the summer of 2011 the healthiest without sacrificing the fun times along the way.

1) BYOD – (Bring Your Own Drink) – Alcohol can sure increase your waistline fast. Alcohol provides no nutritional value and can actually decrease testosterone levels in males and increase estrogen levels in females. Your body also views it as a poison which creates a very toxic environment within the cells of the body. As an alternative, why not bring your own fruit smoothie which will not only help keep you cool but will also feed the body proper nutrients in the summer heat. Check out this great smoothie recipe:

Pineapple Mango Smoothie:

1 banana
2 dried dates
2 cups of cold water
1/2 medium papaya
1/2 cup pineapple
1 tbsp of flaxseed
1 scoop of protein powder (Vega is recommended)
1 tbsp of coconut oil

Put all ingredients into a blender, blend and serve. Makes about 2 large servings

2)What’s Your Beef…..with Beef! – Red meat is a summer favorite on the BBQ, However there are a number of disadvantages when eating red meat to stay healthy and lean. Red meat has a lot of saturated fats that can increase our waistlines. As well did you know that there is not a lot of usable protein in red meat? Most red meat such as steak offers very little usable protein for the body to repair muscles after a tough workout.

As an alternative chicken or turkey breasts serve as a great BBQ food. It is extremely low in saturated fats and your body uses 80 percent of the protein in chicken or turkey as opposed to less then 20 percent with steak and beef.

3) Show me the….Vegetables – Increasing vegetable intake has lot of benefits when trying to stay lean for the summer. First many vegetables have a lot of fiber which helps you stay full and stops cravings for sugary carbohydrates. (Like Beer) In addition vegetables are loaded with vitamins and minerals which are often void in other “summer time favorites” i.e – potato chips, cheesies etc… Lastly vegetables help keep you lean and trim throughout the summer because they keep the blood sugar levels stable. All vegetables have a zero impact on the blood sugar levels in the body which is key when trying to lose weight and keep it off for the summer months. A fun fact is that 12 cups of lettuce is equal to only one cup of pasta in terms of total calories consumed. So eat lots of veges!

4)Step-up to Shape up! – StairClimbing is the best way to stay healthy and not increase your waistline over the summer months.


Because you are moving your entire body vertically which actually burns double the calories you normally would in any other activity performed. StairClimbing also increases core strength and shapes the lower body, particularly the butt and the legs.

Want to try out one of our stairclimbing groups in your city?? Then try our stairclimbing program for one week, on us!

Just click the link above and print out the week free trial card.

Join us in any one of our meet-up groups across Canada

If your interested in starting your own meet-up chapter in your area, check out our meet-up chapter website!

We hope you stay fit and healthy in the summer of 2011!

Step Strong!

Trevor Folgering
The Canada StairClimbing Association

Top 10 Nutrition Tips

Looking to lean out and lose weight fast! Here are 10 specific things that you can do in order to lose body fat and get ready for that hot summer weather!

1) Meal Frequency – It is very important to eat every three hours even if you’re not hungry. Every time you eat a small meal you increase your metabolism. This is caused by your body using energy to break down the food (called Thermal effect of food)

2) Meal Composition – Each meal must be comprised of three main macronutrients – Carbohydrates/Proteins and Fats – Generally when trying to lean out and decrease body fat levels – protein is always increased in each meal as a protein molecule is more complex and takes more energy for the body to break down. This in turn increases your metabolism further due to your body increasing its own effort to break down protein.

3) Alkaline vs.; Acidity – Having a more toxic or acidic diet will stop you from losing weight and getting super lean. Most starchy carbohydrates are very acidic forming – for example potatoes, pasta, breads, red meat, wine – You should aim to alkalize the body by consuming more greens and vegetables. Every meal past 12 pm should be loaded with greens, like salads, kale, spinach, broccoli, etc, Th more you eat of these foods the more alkaline your body will become the easier you will lose weight

4) Nutrition Combination – Make sure that each small meal you have has more proteins then carbohydrates, and is rich in greens. For example – Spinach salad, green drinks, fruit smoothies with whey protein, egg salads, fish and spinach or fish and any type of greens.

5) Load up on Essential Fatty Acids – Speaking of fish, make sure you supplement with essential fatty acids. These essential fats are found in fish, but should be supplemented as well. Hemp oil is a great way to get your essential fats – It has the correct balance of essential fats and actually tastes great! Taking these fats will make sure you are not deficient in any of the good fats and will actually help your body burn off fat faster.

6) Releasing Sugars – Sugars increase insulin into the blood stream to help push down high blood sugar levels. Sugars should be eliminated from the diet to help keep blood sugar levels stable. This includes anything ending in ‘OSE” for example Lactose – which is milk and milk derivatives should be avoided. This included yogurt.

7) Water – Drink a minimum of 2-4 liters of water a day – Make sure that your urine is clear and that you do not feel thirsty. Water will help keep you full, release toxins from body, increase your metabolic rate and super charge your fat burning capabilities

8 ) Eat like a king in the morning and a pauper at night – In simple terms this means that your biggest meal is in the morning and your smaller meals are in the afternoon and night time. 6pm meals should be comprised of greens and a clean burning protein – I-e fish, salmon, eggs, etc

9) Carbohydrate Cycling – Refers to having high, medium and low carbohydrate intake days. Cycling carbohydrates helps lose weight by burning glycogen in the muscle and tapping into fat stores for energy. This is not endorsing a low carb lifestyle, but allows you to manipulate your carbohydrate levels based on your level of activity for the day. For example on workout days, try lowering intake of carbohydrates and then on recovery days, increase the carbohydrate intake to allow for adequate recovery of glycogen in the muscles.

10) Intuitive Nutrition – Basically this is getting in tune with your body and actually feeling what it needs. This may take some time to actually develop. This is a very instinctual type of eating which requires to really get to know how your body behaves and reacts to certain foods. – This can take some time to develop – but when you start to know your body very well – you will begin to hone what you are taking in, which will lead to better overall body compositional changes.

Nutrition and Exercise go hand in hand! Check out our stairclimbing meet-up groups to help you melt the fat away!

Till Next Time, Step Strong

Trevor Folgering
The Canada StairClimbing Association

Forget the Elevator!

While the thought of climbing stairs in an office building, or anywhere else, makes most people cringe, it’s become one of the best all- around methods to develop a strong and fit physique, as many people use stair climbing as a method to their improve strength and endurance. However, as its popularity has taken “flight”, thousands of very fit and adventurous athletes have taken stair climbing to the next level: as the latest extreme sports trend, a new breed of extreme athletes has emerged, turning stair climbing into an international phenomena, racing up many of the most famous and prestigious buildings in the world!

So, what exactly is tower racing? Tower running is a sport, which involves running up tall manmade structures. Usually, races take place on the internal staircases of skyscrapers, but the term can cover any foot- race that involves a course that ascends a manmade structure. Over the past 10-20 years, an influx of competitive tower races has emerged throughout the United States, but also internationally. Many of these intense stair climbing races and endurance events are held in some of the world’s most prestigious skyscrapers. Notably, races have been held in the Empire State Building (New York), Willis Tower (Chicago), Tower 42 (London), US Bank Tower (Los Angeles), Columbia Tower (Seattle), Bank of America Plaza (Tampa), and newly added races held in the Taipei Tower & Las Vegas’ Stratosphere Tower. All of these buildings are considered iconic landmarks that are immense in size and have an abundant amount of stairs, making them ideal for an extreme race.

Arguably, one of the most famous stair-climbing races is the Empire State Building Run Up, which is held annually in New York City by the New York Road Runners (NYRR). This race, which receives extensive international media publicity, is held the first Tuesday of February and attracts some of the most diverse and well-trained athletes in the field. The event is by invitation only, and typically, only a couple hundred, out of thousands, are selected to participate in one of several waves. Every year, athletes flock from almost every state and close to 20 countries, creating a diverse field. The race, which offers an extremely intense and quick start that you don’t want to miss out on, also adds a dose of adrenaline by racing up the stairs of the most iconic building in NYC and finishing outside on the observation deck with panoramic views of the NYC skyline which is, literally, quite breathtaking. If you think you have what it takes, athlete registration opens shortly after the New York City Marathon and selected entrants are notified by mid-January. For more information, see NYRR.org

Stair climbing any major building is definitely a very impressive athletic feat, but nobody knows competitive tower racing better than Germany’s Thomas Dold. A numerous world record holder, Dold has won the Empire State Building Run Up five consecutive times (2005-Present), along with winning the Taipei 101 on June 15th 2008. Mexico’s Javier Santiago is also an all- star when it comes to international tower racing, with multiple top placements in prestigious races throughout the world, including ESBRU, Stratosphere Las Vegas, AON Center Los Angeles, and La Torre Mayor. Other internationally well- known champion tower climbers includes 3- time ESBRU Champion Suzy Walsham from Australia, and New Zealand’s Melissa Moon. The USA’s most accomplished tower racers in the World Cup have been Jesse Berg, Tim Van Orden, Oz John Osborn, Braden Renshaw, Master’s star Mark Trevosky, who’s the managing director of the West Coast Labels’ Elite Tower Racing Team, newcomer Justin Stewart, and female sensations Kristen Frey, Cindy Harris and Kacie Fisher. Other notable athletes include USATF Mountain- running star, Rickey Gates, who finished 3rd in the 2009 ESBRU behind the Germans, and Kevin Crossman, who finished 10th in the 2010 Towerrunning World Cup standings. While competitive tower racing has been growing at an extremely fast pace, only select US races have substantial, if any, cash prize- purses, while many international races offer large sums of prize money. For instance, the Taipei Tower’s generous total prize amounts to NT$1,010,000 or over $31,000 USD. On the contrary, the Empire State Building Run Up does not currently offer any kind of cash prize structure, but is considered the most prestigious and competitive by others involved in the sport. Despite the lack of a prize-purse, NYRR flies the male and female champions back to NYC the upcoming year, and all athletes walk away with a well-earned medal and an experience they will never forget .

While not everyone who wants to venture into stair climbing is lucky enough to be selected to run the ESBRU, there are plenty of other options throughout the United States. Some better-known events include Seattle, LA, and Chicago. The Fight for Air Climb, a popular race series held throughout the United States, aims at fighting against the major causes of lung associated illness: asthma, second -hand smoke, lung cancer, emphysema, and COPD. The event held by The American Lung Association, attracts more than 20,000 participants and grossed $4.9 million dollars last year alone. This charitable event has multiple races in almost every state, and thrives through local participation and sponsors. Other charitable stair climbing races include: Climb to the Top (National Multiple Sclerosis Society), Climb for the Cure (Cystic Fibrosis Foundation), and Tackle the Tower (Ronald McDonald House). To find races, like these, and more, visit www.towerrunning.com.

For those who aren’t necessarily competitive athletes, but seeking alternate ways to exercise, stair climbing is extremely beneficial to one’s health. According to Trevor Folgering, the founder of the Canada StairClimbing Association and a fitness expert, stair climbing is a highly effective workout. Folgering explains that Stair climbing is more efficient then running or walking on a flat surface because climbing stairs is a vertical challenge. Because of this, the individual must push his own bodyweight vertically, which when looking at overall calorie burn and overall muscular endurance is more efficient then running. Folgering goes on to explain that stair climbing produces better results when looking at overall body compositional changes (Losing body fat and gaining muscle) because the calorie expenditure is greater than running on flat surfaces, which allows the body to change at a greater rate. Lastly, Folgering cites stair climbing as a safe workout due to the fact that it is a low impact exercise.

Additionally, Folgering gives some tips on how to successfully complete a stair climbing workout:

•Always warm-up. Some great exercises would be jogging on the spot, butt kicks, high knees, side shuffles, arm-circles, and squats. A warm up should be 5-10 minutes long.

•When starting a stair climbing workout always start off slow. The best part of climbing stairs is that you do not have to run up stairs or do long workouts to make great gains. 10 minutes for a rank beginner is amazing, and then increase from there.

•When starting make sure to always put the whole foot on the step, this will ensure that you will work the major muscles in the legs more efficiently and also protect the Achilles tendon.

•The best way to climb stairs is to actually push from your heel, this will help contract more muscles in the glutes (buttock muscle) and hamstrings

•For the first few workouts, so not overextend the body. The body will adapt quickly. The key is consistency to keep pushing beyond what the person did in the previous workout. For example if the person did 5 flights of stairs, they should try to do a minimal 3-5 flight more per workout or 5-10 more minutes. This will ensure the body will continue adapting. Unlike running, the body will adapt quickly to a stair climbing routine.

To learn more about Tower Racing or stair climbing for fitness, make sure to check out Towerrunning.com, Run2Sky-Europe, and the Canada StairClimbing Association. With tower racing becoming a very popular extreme sport among athletes looking for another challenge, look for many new business opportunities to emerge such as event sponsorship, travel and accommodations, and more. Business and organizations like West Coast Labels, MMF (Multiple Myeloma Research Foundation), McDonalds, Wawa, Corona Light, Canada Life, Anthem Blue Cross and Blue Shield, Gold’s Gym, John Hancock, Fleet Feet Sports, Hilton Suites, Competitor Magazine, and Puma have all sponsored major stair climbing events. Due to the high media exposure that many of the more prestigious tower races generate, stair climbing can become a great way to build brand awareness and recognition, especially in a niche market

The StairClimbing Tribe

The sense of belonging….this is what every human being seeks and wants, the feeling of belonging and community. Not only is it a want, it is one of our basic needs as human beings. It is ingrained in our DNA, to belong to a group of individuals.

Since the dawning of the 21st century our need for belonging, acceptance and community have greatly increased. The internet and the tools it brings such as Facebook, twitter and Myspace have allowed individuals to belong to a particular group of individuals and form a community.

A community of people that come together to share a common purpose and to form a community are called Tribes. Tribes have been around for thousands of years, but until now havent been acknowledged for the power that they bring.

Being part of a Tribe helps connect people, builds a sense of trust among members and helps build a strong organization and movement.

Our StairClimbing Meet-up groups are “Tribes of Participants” coming together for one common purpose, to support one another in losing weight and getting healthier using stairclimbing.

Our members have a strong bond with one another because each and every one know that they belong to this tribe.

Each member of the stairclimbing tribe has encouraged, motivated, pushed each other to climb higher and have shared their own unique weight loss and fitness stories. They have broken bread together, cried together and laughed together.

Belonging to this tribe is a fantastic experience that many people will never forget!

We are forming many “StairClimbing Tribes” across Canada and around the world and we are always looking for new tribe members.

Interested? Sign up to become part of this amazing group of individuals!

Regina StairClimbing Tribe

Toronto StairClimbing Tribe

Do you want to start your own StairClimbing Tribe – Then Click here!

Learn more about the Canada StairClimbing Association

Tribe Leader and Founder
Trevor Folgering
The Canada StairClimbing Association

Stairway to Fitness

Trevor Folgering bounds up a staircase, taking it one, sometimes two, stairs at a time.

While Folgering looks like he is in a hurry, he is not late for anything. He is participating in a sport.

It is a sport you truly have to take one step at a time. Though, for those who enjoy it, each step is one in the right direction.

While the act of climbing up the stairs, even for exercise, is hardly a foreign concept, the actual organized sport of stairclimbing is something much newer in Canada. While it has some popularity in other parts of the world, stairclimbing only started to be officially recognized here in 2009.

“Stairclimbing is such an amazing activity to get involved in, because it allows you to actually work muscles more efficiently than any type of cardiovascular activity,” says Folgering, a 31-year-old Regina product who has been involved in stairclimbing since 2006. “In stairclimbing, you’re pushing your body vertically all the way up to the top of a tall building or a lot of stairs. You work a lot of different muscles and work your muscles harder. It’s a lot more efficient workout.”

In 2009, Folgering founded the Canada StairClimbing Association in Toronto, where he was living at the time before later moving back to Regina. The organization is dedicated to “getting as many people fit and healthy using stairs as possible.” And when it comes to stairclimbing, Folgering insists there is more to it than just climbing the stairs.

“If you climb with your toes, it could injure your knee, especially if you have a knee problem,” says Folgering. “We’ve developed systems or techniques that actually help you climb stairs more efficiently. The one technique is pushing with the heels of your foot to fire your hamstrings and glutes and put less pressure on your knee. Another technique involves crossing your legs over one another as you climb the stairs.”

Right now, the CSCA has stairclimbing groups in Toronto and Regina. In Regina, there is currently one group which meets at the Delta Hotel three times a week. During each session, the group goes up and down the stairs. More experienced athletes do more floors, go faster, and rest for shorter periods of time.

For those who have attended the stairclimbing groups, and worked hard on the technique, the results have been outstanding.

“One of our members started the program about four weeks ago and she had never done any kind of physical activity,” said Folgering. “She was extremely intimated by physical activity and I told her to come try stairclimbing. The first time she climbed a total of 15 floors and was hooked. She is now climbing about 64 floors in an hour.”

Along with stairclimbing groups, Folgering is trying to get more competitions going. Right now, there are only a select few. In these meets, there are different tiers for people who plan to go up the stairs once, twice, three and four times. The competition gets more intense in the higher tiers. To avoid crowding up the stairwell, racers have chip timers which stick onto their shoelaces. Once the stairclimber crosses the starting mat, the chip timer goes off and it stops once they get to the top. This allows athletes to start at different times.

Regina is hosting a mini-stairclimb run up for local stairclimbers on Sunday at the Cornwall Centre from 9 a.m. to 11 a.m. At this meet, eight heats of five athletes will race up and down the stairs for five minutes at time. The top three winners in each group will earn a spot in the finals, where there competitors will go 25 times up and down. To register for the free event, visit www.stairclimbcanada.com.

Folgering’s ultimate dream for the CSCA is to have stairclimbing groups across Canada. There would be regional stairclimbing tournaments, with the winners advancing to a national championship in Toronto with a possible world championship after that. However, Folgering is taking things slowly.

“It’s still a bit too early for nationals,” says Folgering. “Right now, we’re just trying to get the meet up groups happening and get people involved in stairclimbing. As that grows, we can start introducing more events. I think we could have a national event in 2012.”

For some stairclimbers, like 30-year-old Reginan Andrea Belitski who attends Folgering’s sessions, stairclimbing will never be about the competition even if more meets are introduced.

“(Stairclimbing) has so many benefits for you without competing in tournaments,” says Belitski, who lives in Regina with her husband Kevin, son Ashton, five, and daughter Ayva, three. “I just do it three times a week for recreation. I’m not a very competitive person, so for me it’s fun.”

After attending a stairclimbing practice, it is not hard to see why Belitski has fun. Even when the group is panting up the stairs, they always joke around and encourage one another.

“We all have a really good rapport,” says Belitski. “Most of us have been climbing together since January and we motivate each other. You can come and do the stairs on your own, but it’s just not as fun as when you have a big group of people.”

To get involved in the sport of stairclimbing, the first step is to attend one of the practice groups. It costs $100 for 20 sessions or $60 per month. For more information, contact Folgering at 543-4598, 1-877-51-CLIMB or trevor@stairclimbcanada.com. To learn more about the CSCA, visit www.stairclimbcanada.com.

Systems for Success

Are you ready to go into business for yourself? Do you have a plan, a step by step systematic approach to success? Many people just don’t have a great plan for buisness. They throw together some business cards and decal their car, but do not spend the time putting together systems that will help them succeed.

If you are thinking of becoming self-employed and your a fitness professional or someone who really cares about the health and fitness of others, then you will need to set in place a very strategic business plan that will achieve those results. What will your marketing strategies be? Who is your target market? What kind of services will you offer? What is your marketing game plan?

Here at The Canada StairClimbing Association we have already developed that strategic system and plans for you. We offer our market successful StairClimb Meet-up Groups which help individuals become fit, healthy and lean. If your serious about fitness and helping others achieve results then we have the business for you!

StairClimbing Meet-up Chapters of Canada

StairClimbing is quickly becoming the way for individuals to become fit and healthy. StairClimbing provides an effective, productive workout in half the time of a normal gym workout.

Now you can provide the same services to the growing population in your city by setting up your own Meet-up Chapter underneath the Canada StairClimbing Association.

Tap into our systems and strategic alliances and easily build a thriving, financially successful business right in your own city!

You will have access to the following:

1) Logos, trademarks and Banners of The Canada StairClimbing Association.

2) Operations Manual – a step by step system of setting up and achieving great results within your Meet-up Chapter

3) Marketing and Promotional Materials – Do not waste time building your own marketing materials. You will have access to our marketing material. Just plug and play!

4) Business set-up forms. Get access to a library of business forms including liability forms, Par-Q’s, waivers forms, business registration forms and lots more

5) StairClimbing Programs – No need to develop your own, use our proven three month ExpressFit Training program and let your clients see great results with the use of this program.

You will also gain access to a business coach who will mentor and guide you to success. In addition you will harness the power of the successful meet-up chapters across the country. Our conference calls allows other successful meet-up organizers share their successes with you so that you can implement them in your own business!

Get all the systems that you need to start and run your own successful meet-up chapter!

Take our “Systems for Success” and create financial and professional success for yourself!

For more information and to get started please go to The StairClimbing Meet-up Chapter Website and fill out an application and email to info@stairclimbmeetups.com

For more information about our company The Canada StairClimbing Association visit our website!

Step Strong!

Trevor Folgering
The Canada StairClimbing Association

Make Great Income Running Your Own StairClimbing Meet-up Chapter

Are you a business-minded fitness professional who enjoys helping individuals get healthy? Are you searching for a extra source of income?

The Canada StairClimbing Association is searching for the best fitness professionals in Canada who want to own their own company with us. You will be part of an amazing group of individuals throughout Canada who are making a huge difference in peoples lives using stairclimbing.

You will own your company underneath our Association. We offer full training, 24 hour business support, a complete operations manual for success. As well as weekly conference calls and weekly business coach support.

StairClimbing is quickly becoming the way for Canadians to get the fitness results they deserve! The Canada StairClimbing Association is the leader for improving fitness through stairclimbing.

Come join our team of StairClimbing Meet-up Organizers who are enjoying running their own business and making a great income doing so!

For more information please visit our Meet-up Chapter Website

Trevor Folgering
The Canada StairClimbing Association

Achieve Fitness Success In 2011 Series Part 4


Achieve Fitness Success in 2011 Part 4

Hi welcome back!

In part four of Achieving Fitness Success we take a look at developing the right “combination” for fitness success. 

Syntax – Unlocking the Fitness Combination

There are many people in 2011 that will begin a fitness program. Maybe your one of them. If you are keep on rocking it! We support you fully! 

However the rate of someone not achieving fitness success is somewhere around the 90 percent mark. In other worlds 90 percent of the people who start a fitness resolution will break that resolution by Jan 15th. We do not want that to happen to you!

It really boils down to the syntax of fitness. Now what do I mean? Syntax can be described as simply arrangements of words to form a sentence. 

For example take a look at this sentence:

The dog bit Johnny!

What would happen if we re-arranged the syntax of the sentence? Lets take a look:

Johnny bit the dog! 

Same words right? I didn’t add or subtract anything, yet just by re-arranging the words you get a different meaning and a different outcome. (especially if your Johnny!) 

The same holds true for fitness. You could have all the tools for achieving fitness success, but if they are in the wrong order….TROUBLE! You could also be using the tools incorrectly, even if it is in the right place. (The gym) 

In other words you must be doing the right things, in the right way, in the right place. 

You have to get the correct syntax or combination if you will to unlock your fitness potential.

The Correct Syntax 

Lets take a look at three variables that hold people back in fitness achievement:

1) Training
2) Nutrition
3) Recovery

All three of these done in the right way, in the right time, at the right place will help you unlock your fitness potential.

You must have the perform the correct exercises, done specifically at certain places throughout the week, and you also must have the correct nutritional strategy and preform this consistently throughout the weeks to really unlock the fitness combination.

In the next chapter of achieving fitness success I am going to in detail write out what you need to do in order to see real tangible results in 2011!

For now know that one of the “secrets” to this formula is stairclimbing. We have stairclimbing groups located in Toronto and Regina. Come on out to our meet-up groups, meet great people and start achieving your fitness goals for 2011!

Sign up here

Step Strong!

Trevor Folgering
The Canada StairClimbing Association 

StairClimbing Techniques

Just like running their are specific “Phases” in stairclimbing.

This brief article will take a look at the five different phases of stairclimbing

The basic phases of climbing stairs consist of:

1) The Catch Phase
2) The Stance Phase 
3) The Drive Phase
4) The Recover Phase
5) The Upper Body Motion

The Catch Phase

Aptly named the catch phase due to the fact that one leg is lifted and is “caught” in mid air. The iliopoas, and psoas major, otherwise known as the hip flexors contract and help bring the leg into the correct position for the rest of the phases.

The Stance Phase 

The Stance Phase is when initial contact of the foot is made on the stairs. The heel touches down on the stair and The Hamstrings and The Gluteus Maximus all begin to contract isometrically. We refer to this stage as The Stance Phase due to the fact that as the initial contact on the stairs is made elastic energy is stored in the Hamstrings and Glutes which is the key for the powerful drive phase. 

The Drive Phase 

The Drive Phase consists of the Hamstrings, Glutes and Quadriceps muscles all concentrically firing at once to propel the body upward. In this phase power is shifted from the lower body musculature through to the core of the body, (abdominals) and then transfered through to the upper body musculature making for an explosive movement.

Recovery Phase

The final stage of a stair climb movement is the recovery phase. This is where the climber has all the weight on the opposite leg and is just about to go back into the Catch Phase. This is aptly called the recovery phase since the climber may choose to rest in this position before beginning the Catch Phase.

Upper Body Motion

The Upper body is essential in climbing stairs. The core, upper back and arms all help propel the body up the stairs. It is essential to have a strong core, and upper body musculature. The upper body can assist greatly in developing a strong explosive stair climb movement. In the transition between the Stance Phase and the Drive Phase the power is moved through the core and shifted to the arms. The more powerful the upper body becomes the more the climber can forcefully ascend up the stairs.

To learn more about stairclimbing as a sport and recreational pursuit, visit our stairclimbing information page 

To join a meet-up group in your city, visit our meet-up pages 

Step Strong!

Trevor Folgering
The Canada StairClimbing Association