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

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

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, 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

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 To learn more about the CSCA, visit

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

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

When Trevor Folgering takes the stairs, he doesn’t just go up one or two flights – it’s about 100 plus.

By: Julie Folk

Stair climbing is emerging as both a sport and a work out. The fitness benefits are unbelievable, and it’s amazing how much fun you can have on flights of stairs.

Folgering, the head of Stair Climbing Canada, invited me to try the stairs one nice weekend in February. I wasn’t sure what to expect – I knew it would be tough but wasn’t sure what the workout would be like or how long it would take me to tire out. Turns out, not too long. As Folgering describes it, stair climbing is an entirely different sort of training. It’s cardiovascular, but it’s also hugely beneficial for core and lower body strength training.

“Stair climbing is really an easy thing to do anywhere, anyplace, anytime, by anybody,” he said. “You can really push yourself as hard as you can. It’s a very natural movement of the body, so it’s a really safe and really efficient way of getting a great workout. The great thing about stair climbing is it burns so many calories you don’t have to do it very long to see great results.”

On this particular day we performed sets that included slow, technical stair climbing to learn and improve the movement, sets incorporating squats and strength work, and sprints. This is the type of workout the meet-up group – which meets three times a week at the Delta Hotel in downtown Regina – partakes in.

Glenn LaPointe is one member who has incorporated stair climbing into his workout routine. Almost six months ago, LaPointe decided he needed to turn his life around. He quit smoking and began exercising. In addition to gym workouts, he incorporated stair climbing, and has seen a significant improvement in his cardiovascular endurance as well as muscle strength.“It all started here,” he said. “Trevor got me into it. Once I started stair climbing, I’ve incorporated it at work where I always take the stairs, never the elevator. I sleep better at night. The wheeze (from smoking) is gone and my cardiovascular keeps increasing.”

There are those who stairclimb for fitness, and others who stair climb competitively. The sport began in the mid-1970s in other parts of the world, particularly the United States. People were climbing the stairs of buildings around the United States, including the Empire State Building in New York City. The sport grew in the 1980s and ’90s, and associations began organizing races, in particular to raise money for charities. The number of competitive stair climbing athletes continues to increase, and Folgering is hoping to grow the sport in Canada.

As the founder of the Canada Stair Climbing Association, Folgering began the association while he was living in Toronto. It was there he first climbed into the sport.

“In 2006 I was a personal trainer in downtown Toronto,” said Folgering. With the owners of the fitness center he was working at, they decided that to get in better shape they would climb the stairs of their apartment building.

“We went to our apartment building, climbed up and down the stairs, and I was hooked. It was phenomenal. It was the best workout I’ve ever had. I changed my training and focused more on stair climbing. I found out there were races at the CN Tower, and started training for them.”

In 2006, Folgering climbed the CN Tower stairs in 14 minutes and 49 seconds. Four years later, he climbed it in 11 minutes and 19 seconds. He was most recently the top Canadian and 29th overall at an unofficial world stair climb championship at the Empire State Building. He is continuing to grow the sport in Regina, and will be holding a few events to spread the word. On April 3rd, there will be stair climbs from 9 a.m. to 12 p.m. at the Cornwall Center. Groups of five will climb the two sets of stairs in three- to five-minute intervals, with prizes going to the top three finishers.

There is another event that will be scheduled at the Delta Hotel later in the year, which will include all levels of stair climbers competing in various categories.

For anyone from competitive stair climbers to cross training athletes to fitness enthusiasts, stair climbing is greatly beneficial. It needs to be tried to truly understand what it’s all about. And as I can attest from just 30 minutes on a Saturday – it’s a leg and cardio workout like you’ve never had before.

For more information please visit

Want washboard abs, toned legs? Climb stairs say experts

Pity the poor stepper!

While gym lines form for treadmills, elliptical trainers and stationary bicycles, the stair climbing machine is all too often the neglected wallflower of the cardio room.

Maybe that’s because whether you call it a stepper, stair climber or stair mill, it evokes the drudgery of Sisyphus, the character in Greek mythology condemned to push a boulder uphill for eternity.

But experts say if you master the stairs, you’ll reap dividends in tight abs, butt and thighs.

“It’s the intensity,” said Kerri O’Brien of Life Fitness, which designs and manufactures exercise equipment.

“There’s a vertical component. You’re going to be working harder because you’re going against gravity,” she explained. “Also you’ll have isolated muscle soreness because you’re using muscles you’re not used to using,” O’Brien, an exercise physiologist, added.

But if done regularly, O’Brien promises it will become more enjoyable. It is also a great workout for the muscles that make up the buttocks.

Staircases have been around almost from the beginnings of civilization. In 2004, archaeologists found a stair case in Austria believed to be at least 7,000 years old.

O’Brien said modern steppers evolved from so-called Jacobs Ladders, climbers prevalent in high school gyms of the 1950’s.

“And ever since the 1950’s, football and track teams have used running up stadium stairs to work out. People also use step climbers to train for mountain climbing and hiking,” she said.

It’s also an effective low-impact cardio choice. One study of 10,269 Harvard alumni found that those who climbed at least 55 flights of stairs a week had a 33 percent lower death rate.

A British study found that daily stair climbing among sedentary young women resulted in a rise in HDL, or good cholesterol.

Dr. Hank Williford, of the American College of Sports Medicine, thinks steppers are a good fit for women.

“They’re not bouncing around like with a treadmill and still they can increase their bone marrow density and prevent osteoporosis,” he said.

Michael Karlin, a lawyer in New York City, started using a stair climbing machine to lose weight and wound up scaling all 1,576 stairs of the Empire State Building.

Stair climbing races are held worldwide. The American Lung Association alone holds 57 in stadiums and skyscrapers throughout the United States.

“I competed in the Empire State Building climb last year, finishing in 16 minutes, 3 seconds,” said Karlin, who has also raced up the Willis (formerly Sears) Tower in Chicago and the US Bank (formerly Library) Tower in Los Angeles.

“I have derived tremendous benefit,” the 38-year-old said.

“My legs are really strong, my sprinting has improved, and my lung capacity is much greater,” he said. “Competitive stair climbing pounds my legs and knees substantially less than running.”

So how would Karlin feel about French writer Albert Camus’ essay suggesting that Sisyphus was happy in his uphill struggle?

“I love preparing for a race, finishing the race, and talking about it!” Karlin said. “Doing the race itself, though, well, that really hurts.”

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