Thursday, June 11, 2015

Trevor Folgering Talks About Labels and Living in the Moment

To fully become physically well and living at your best, it is important to stop using destructive labels. Many people walk around labelling themselves as ill, tired, depressed, overweight and fatigued. These labels keep us from getting better physically, but they also keep us from moving forward and becoming the healthiest versions of ourselves. This blog is going to focus on the destructive path that giving yourself a label will produce and give you some alternatives to start seeing your life differently which will give you a fighting chance at becoming a vibrant, healthy individual.

Words of Wisdom: Life is a CHOICE! 

 Through this clip of one of my favorite movies "The Peaceful Warrior" - the character Socrates played by Nick Nolte responds that life is a choice, you can choose to be a victim or  anything else that you choose to be. This statement shows just how powerful our minds are! Our minds control our body, yet how often do we really label, judge and put ourselves into a box of sickness and disease. Have you ever said the following to yourself?
  • I am always feeling tired
  • I feel depressed today
  • I am never going to get better
  • I am a failure
  • I am overweight and will never lose weight
  • I do not deserve to feel better
  • I am not athletic, so why bother exercising
  • I also will be sick
  • I don't deserve a healthy body
These are just some of the judgments that we carry around with us on a daily basis. Many people call these the stories that we tell ourselves. These stories are the limiting beliefs that keep us from really experiencing a life of joy and health. We can also put ourselves in a box and put a label on our bodies, which limits us in what we do and ultimately how healthy we become. What are some of the labels that you put on yourself?
  • I have diabetes
  • I have adrenal fatigue syndrome
  • I have depression
  • I am an alcoholic
  • I am overweight
  • I am unhealthy
This list is just a few examples of the labels that we give to ourselves. Labelling your self is a very destructive way to live your life. it suppresses your true self and limits your mind from moving into a more positive state of being.

Take out the Trash

From this brillant scene from the same movie the peaceful warrior we see that Taking out the trash refers to anything that is keeping you from living within the moment, which is the only thing that really matters in life! We have no control over the future and we certainly cannot change the past. So we must live within this moment - right here, right now with certainty, clarity and purpose. So giving yourself a label allows you to live full heartedly in the past. Like a ball and chain wrapping around your ankle, you carry that label around with you day in and day out, wondering when it will get better. Why not break the shackles of that ball and chain, get rid of it, throw it out. Your past does not equal the present. In other words you are not your past. So many people live in their past and that's why so many people are still sick, tired and overweight.

Writing a New Script For Yourself

 If a goose wanted to fly east for the winter instead of south, would they be able to?? No! It is programmed into them to always fly south for the winter. Unlike geese, human beings are unique in our genetic evolution. We have the opportunity to write our own script. If you do not like the life your leading right now and need a change, you can rip up your current script that you're using and start fresh. Let me ask you something, do you watch the same movie over and over again even if you don't like it? I highly doubt that you would. Well why do you keep on labeling yourself, using limiting statements and forcing yourself to live in the past??? The answer is real simple - Conditioning.

You have to condition your mind to start accepting a new way of thinking, in other words accepting a new reality. You must live in the moment and begin to think differently about who you are as a person!

Break free of the bonds that hold you back. How we view ourselves can propel us forward or bring us to the depths of despair.

 How are you labeling yourself? Can you get out of your own way?? 

So if you have followed me this far down the rabbit hole, now is your turn to shine. Take a few moments to figure out the labels that are forcing you to stay stuck in the past. Remember, your past does not equal your future. You are not your mistakes, you are not a disease, you are not a bunch of symptoms. You are an incredibly powerful human being that has limitless potential. The real question is can you get out of your own way to make that happen. Too many people are stuck because they cannot get out of their own way. They live in their negative thoughts, feelings and emotions. To be a truly healthy individual you must let that go, and live within the moment, free of labels. So the biggest question is... Can you let go of it all and just live in this moment.

The Next Step

I would love to work with you on helping you become the healthiest version of yourself. I don't just work with you on fitness and nutrition which is only a very SMALL portion of being truly happy and healthy. Psychology is everything! The mechanics of losing weight and creating a healthier life is only 20 percent. The remaining 80 percent is psychology. It is removing those roadblocks and returning from a state of sickness into a state of health. I would be honoured to help remove your limiting beliefs and labels and show you what is really possible when you live within the present moment, take out the trash and live without labels. If you would like to begin your road to health, please contact me at or click this link to begin your journey with me.

Keep on Thriving!

Trevor Folgering

Monday, June 8, 2015

Trevor Folgering Talk About Healthy Alternatives to Wheat and Grains

If you read my last blog post regarding the ill effects of eating grain, this is a continuation of that blog post, introducing some of the healthy foods that can be eaten instead of grain. If you missed my last blog post, you can find it here.

Detoxing From Grains - What to Expect 

When you make the conscious choice to remove all grains and wheat from your diet, you are going to go through a period of detoxification. The reason for this is in part of the protein called Glidan, which acts as an opiate in the brain, much like class of drugs called opiates, it stimulates your brain to crave more grains. Once glidan is removed from your diet, the brain and body go into a slight withdrawal phase. This is called opiate withdrawal. Now not everyone will go through this withdrawal phase, it happens to about 40 percent of individuals who stop eating grains.

This is by no means as terrible as coming off of a hard drug, however it isn't pleasant by any means. The withdrawal symptoms can include, nausea, headaches, fatigue, depression and mood swings. Now the good news is that everyone survives and the symptoms only last two days to a week.

Now there are ways to cope with these withdrawal symptoms. Below are some tips to offer some relieve if you begin to experience any of these side effects after coming off of grains.
  1. Pick a good time to do this - Make sure when you cut grains, pick a time where you are less stressed and under pressure to do certain tasks.
  2. Hydrate - It is very easy to become dehydrated when you cut out grains, because when you start to lose weight, much of the weight in the beginning will be water weight, so it is really easy to become dehydrated. Hydrate more than usual.
  3. Add back the Salt - When you lose water, you also lose salt, so add back into your diet a mineral rich salt, like sea salt Not a lot, but a light sprinkle over your healthy alternative food will be fine.
  4. Add Magnesium into your diet - Virtually everyone has a magnesium deficiency due to the lack of magnesium in our produce and water supply. Very often when someone cuts out grains they experience cramps of the hands and Charlie horses in the calves, so consider a magnesium supplement.
  5. Pamper yourself - Get a massage, watch a funny movie and DON'T EXERCISE. You are going to feel awful so don't make it worse :)
  6. Seek Support - This could be a friend, spouse, neighbour, someone who understands what you're going through. It helps to talk about what you're going through and have someone listen and lend a sympathetic ear.
Remember there is nothing wrong with you, it's what's right with you. but it is a process you will have to go through to get better.

Eating Alternative - What to Eat

So if you have just cut out grains, what exactly do you eat?  A simple fundamental rule is to look for single, one ingredient foods. So if you have greens and vegetables in your refrigerator you know that's free of wheat, gluten and other grains. Also clean cuts of meats such as lamb, poultry, steaks etc. Raw almonds and nuts are great too, so real, natural single ingredient foods where no food manufacturer has added some form of grain.

Keep in mind also that we just took away this appetite stimulant from your food intake. So a very common theme that many people observe is that they are not as hungry during the day. So now you can focus on fueling the body properly throughout the day.

The other not so obvious problem is that wheat is often hidden in processed foods and called different names like "Rue" or "Hydrolyzed Vegetable protein" or "Penko" There are about 40 alias for wheat and a dozen for corn. So the solution is to not eat foods that have a label. However if you do eat some processed foods, just be aware that wheat can be hidden with different names.

Additionally do not reach for "gluten-free foods. Gluten free foods usually have junk carbohydrates that are added which make the food taste the same and have the same consistency as their grain counterparts.

If you would really like to see some recipes and meal examples that are free of grains, wheat and gluten, please become a member. For only 49.95/month you will be introduced to recipes that are healthy and are void of grains and wheat. You can become a member by today by clicking here
Of course if you stop eating grains and wheats are you going to be in perfect health? No of course not. Just like an alcoholic who stops drinking also has nutritional deficiencies as well. Health may not recover right away, it starts with wheat and grain elimination, but the full path may vary. That is why I coach people online to help them transform their health from the inside out. Because it became clear to me that there is no one solution that fits everybody. There are basic principles that are involved, but we all respond to nutrition differently to fulfill our nutritional needs.
So if you're looking to completely transform your health I would highly encourage you to hire me as an online coach. I say this not to sell you anything, but to help you become the healthiest version of yourself.

Feel free to message me with any questions you may have about eliminating wheat from your diet. I will always answer anyone that wants to discuss health, fitness and nutrition. You can contact me directly here.

Till next time, keep on thriving!
Trevor Folgering

Sunday, July 31, 2011

Pushing Past Mediocrity

What does it really take to push your body to new physical heights and be able to experience a body that is full of life, vitality and energy??

Most people do not actually realize how they need to push themselves to get the results they deserve.

The problem is that its not only the training that they must push themselves through, but they must also push through societies constant message of being mediocre.

While fitness professionals all over the world try desperately to change clients views on living a healthy lifestyle, other sources of influence tell them its alright to live a life full of mediocrity and forget about a healthy lifestyle.

For example - take a look at any 30 minute television show broadcast around the world. In a 30 minute time span the t.v viewer is bombarded with commercials and messages to go and eat that burger from A&W or go and purchase the latest high tech gadget that will keep everyone sedated and lazy. And this is only in thirty minutes.

Most individuals watch way more then thirty minutes of TV.

Society is telling us that living a life of mediocrity is way better then living a life of health and fitness.

How many ads do you see about living healthy, purchasing a gym membership or hiring a personal trainer to take your life to a higher level??? That's right..there is NONE!!! (well maybe a few in the new year)

Do you see the issue here??? We have been sold a bill of goods for so many years. We just except that as the way it is and go about our day.

However you can do something about this!

Fight Past Living a Mediocre Lifestyle

1) Refuse to purchase any types of foods that are processed, man made, or have added chemicals, sugars, salts, fats and additives.

2) Hire a Personal Trainer! Get educated about how to really treat your body and fight past living a mediocre lifestyle.

3) Start to live more consciously and realize that the small things make the biggest difference over the long run. Being conscious about your health is the number on way to break free of being mediocre!

4) Join our stairclimbing meet-up groups! These groups are a great way to start your fitness journey! Take a look at some of the feedback we have been getting in the last year! This group is for everyone and is not just for people who are fit! Com check it out!

I urge you to really rebel against societies message of being mediocre and start living a life of fitness!

Your Fitness Mentor and Guru,

Trevor Folgering
The Canada StairClimbing Association

Sunday, June 5, 2011

Summer Poison - Ice Cream!

Well now that it is summer its time to relax and take a few months to enjoy the nice weather and let it all hang out (not literally!)

Ice cream is a food that can kill us. Loaded with sugars, unhealthy fats and oils. This summer time "treat" should be avoided to maintain a healthy figure and waistline.

Not only that but ice-cream provides no nutritional value and does nothing to fuel workouts or provide any type of recovery from workouts.

What really bugs me is the insane amount of people lining up for this summer poison. There is nothing good about ice cream - yet people poison their bodies with it.

There are alternatives to ice-cream if you looking for a alternative. How about a ice-cold protein smoothie?

Here are some protein smoothies that take the place of ice-cream and are amazing for leaning out, building lean muscle tissue and losing body fat!

Protein Smoothie - Max Protein Recipe

1 banana 1 tbsp pf protein powder(or recommended amount) 1/2 cup of yogurt 1 cup of nonfat milk

Directions: Blend the banana and milk togther for 30 seconds on high speed, add the yogurt and protein powder and blend for another minute on high speed. Now you have a high protein, great tasting smoothie.

Protein Smoothie Recipe for Muscle Builders

If you are looking to build muscle, you have to have protein in your diet. There are many good sources of protein but if you do not have the time to cook and eat every time you need proteins, than protein smoothies are a great, easy source. Most protein smoothie recipes take a few minutes to get ingredients, add protein powder, and blend all together.

Protein Smoothie - Max Protein Recipe

1 banana 1 tbsp pf protein powder(or recommended amount) 1/2 cup of yogurt 1 cup of nonfat milk

Directions: Blend the banana and milk togther for 30 seconds on high speed, add the yogurt and protein powder and blend for another minute on high speed. Now you have a high protein, great tasting smoothie.

Low Carb Protein Smoothie Recipe

You can also enjoy a healthy, low carb protein smoothie. Low fat, low carb, full of vitamins and packed with protein makes protein smoothie recipes a great weight control dessert.

Fruit Medley Protein Smoothie Recipe

1 tbsp pf protein powder(or recommended amount) 4 strawberries 8 cherries without seeds 5 peach slices 1/2 a banana 1 cup of nonfat milk

Directions: Blend the assorted fruits with the milk, begin adding the powder as the texture becomes smooth. The milk may also be replaced with orange juice or fruit punch for a non dairy protein smoothie.

Hope these help! Stay away from the ice-cream poison!

Interested in getting fit and healthy throughout the summer?

Join us at our stairclimbing meet-up groups ad well as our stairclimbing workshops both aimed at making you the healthiest you have ever been!

Trevor Folgering
The Canada StairClimbing Association

Monday, May 30, 2011

10 Hour Climb

On Sunday May 29th I finished my first 10 hour stair climb ever. What follows below is an explanation of what happened during the climb and how it went.

The day before I completed a hard gym workout as I didnt want my legs to be fresh for the long climb. The workout basically consisted of 12-16 minutes of straight circuit training with 2 minutes rest in between circuits. Lastly I completed 15 minutes of medium intensity cardio with stretching at the end.

On Sunday I woke up at 2:45 am and got ready to go to the Delta Hotel in Regina, Saskatchewan. I packed the following for the climb

1) 4 liters of gatorade (Split up in two 2.2 liter bottles
2) 10 small jars of banana baby food
3) 2 bottles of table syrup
4) Two Bananas
5) 2 containers of semi cooked oatmeal

Mostly the plan was to climb for two hours straight and then start pushing in baby food and table syrup every few laps. Solid food would be started at the 6th hour point as well.

I started right at 3:45 am. The pace I needed to set was a consistent tempo paced climb. Not too fast, but not to slow. I climb two steps at a time really thinking about explosive movement through the hips and pushing with the heels of the foot. I use a "v-step" movement which allows for more power as I climb.

I did time myself for every 12 laps to make sure I was on pace. I was a bit slower then previous climbs as my legs were not fresh and I havent been getting as good of a sleep as I wanted.

Th average pace I set for myself for 12 laps (260 floors) was around 1 hour and seven minutes. Usually I have been able to set 1 hour and 2 minutes for a 12 lap count.

I would climb to the top of the building, then take the elevator down. The elevator ride were interesting as 5 in the morning you can get into conversations with people just coming home from the bar or the local casino here.

The tough part about doing a climb like this is actually waiting for the elevator to return to the top floor. On this particular day there was a conference happening in the hotel, which at times made the elevator ride down very slow as there were numerous stops on the way down, a major factor when timing yourself for a climb like this.

The first two hours were pretty easy and nothing major happened. I began eating baby food and table syrup around 3 hours.

My body felt really good, although I was still feeling pretty tired from not having that much sleep. It took my body a full four hours to be fully functional.

By hour seven I started to eat solid food, oatmeal and bananas.

My stomach was a bit queezy around hour 7 and 8 with all the simple sugars and gatorade entering my system.

By hour 9, I pushed harder as I hit one hour and 7 minutes for 12 laps.

By far the hardest hour was hour 10. I hit the wall around 104 laps. It took all my mental fortitude to finish to 109 laps which was approx. 30,000 feet climbed, however I still finished fast at 1 hour and five minutes.

Check out my finishing total times below:

I will be resting for 2 weeks before attempting a full 12 hour climb.

Let me know if you have any questions and Ill be sure to get back to you as soon as possible.

Trevor Folgering
The Canada StairClimbing Association

Saturday, May 28, 2011

Get in Amazing Shape with Our Groupon Deal - June 1st 2011

Well its time to get the summer body that you deserve! StairClimbing is one of the best way to get in great shape and now you can belong to our stairclimbing group for 80 percent the regular rate!

On June 1st go to:

and purchase the deal of the day!

Only 15.00 for 10 stairclimbing sessions!

Our classes will have you wanting more as our stairclimbing instructors teach you the fundamentals of stairclimbing and how to lose weight with our amazing fitness program!

Check out our meet-up group website at:

Keep On Stepping Strong!

Trevor Folgering
The Canada StairClimbing Association

Saturday, May 21, 2011

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