Wednesday, March 31, 2010

The Appeal of Stair Climbing

What makes stair climbing so much fun? What is the big appeal of climbing stairs? I want to briefly explain how you can benefit from starting a stair climbing program!

Stair climbing, although it seems like a chore is actually a great workout both physically and mentally!

Ladies, do you want an amazing butt? Do you want lean, toned legs? Climbing stairs will help you shape your entire lower body! Because you are moving your entire body vertical your glutes,hamstrings and quads get an amazing workout.

By placing the whole heel on the step, squatting down slightly and propelling yourself up you are essentially doing a vertical lunge! This will in turn shape your legs!

Climbing stairs is also a great mental workout! Every time I start a stair climbing workout I have to fight my mind from letting me stop! I actually have to be mentally strong to push through the pain of stair climbing.

When my body says "NO" I get excited because my mind says "YES!" and therefore I have an amazing workout!

How should you climb stairs?

First off if your a beginner then you should start off slowly. Start at the stairs in your house. Climb those for 15-20 minutes. Did you know that a 20 minute stair climbing workout equals one hour on a cross trainer in the gym? Stair climbing is extremely efficient for the human body!

When you master the stairs at your home, find a stair case outside. The stairs do not have to be huge, just a few 100 steps. For example if you live in Toronto why not go to the Casa Loma stairs? (Dupont and Spadina) If your in the GTA area drive to Hamilton and climb the Chedoke stairs!

Lastly make sure that you keep pushing your body to excel. Each time you do a stair climbing workout, try to increase the number of times ascending up the stairs. For example on Monday you climbed five times up, then next week try 6 times. This way you will always be challenging the body and you will find that your body will change and you will lose any body fat that you may have!

Till next time!

Trevor Folgering
Canada StairClimbing Association

Tuesday, March 30, 2010

Locals step into a sport that's viewed skeptically by some

By Alicia P.Q. Wittmeyer
The Virginian-Pilot
© March 29, 2010
And you thought you knew how to climb stairs.

Sure, you may know enough to get yourself upstairs to bed every night, or to get to your desk in your second-story office.

But if you want to go beyond practical stair climbing and move on to stair-climbing-as-sport, you're going to need some lessons in technique.

That's where Trevor Folgering steps in - so to speak.

"Oh, these are nice stairs," Folgering said, surveying the stairwell of Dominion Tower on Sunday afternoon. "Great tread, awesome. You can definitely go two at a time on these."

Folgering, the founder of the Canadian Stair Climbing Association, along with fellow stair climber Ken Myers, held a boot camp for aspiring climbers Sunday to help prepare them for a race up either 25, 50, or 100 flights of stairs at Dominion Tower in April.

Stair races have been around since at least the 1950s, but it was 1978 when the world of stair climbing entered the modern era, with runs up the Empire State Building and the CN Tower in Toronto, according to the stair climbing Web site

Today there are more than 100 stair climbing events held across North America.

To the uninitiated, stair climbing may seem odd. It has none of the "communing-with-nature" appeal of running or biking. Instead, it takes place inside, in what can sometimes be the darkest, dingiest, dustiest spaces in a high rise. On Sunday, several boot camp attendees who had just finished a practice climb of 21 flights returned to the main workout room coughing.

Folgering, a Canadian from just outside Toronto, knows his hobby of choice can sometimes be eyed askance by other active types.

"They look at you and think, 'that guy's a little loopy,' " he said. "But it's just another sport."

Folgering said he wants to mainstream the sport, partly through founding a U.S. counterpart to his Canadian association. They plan to have their first event in Miami next March, and hold their championships in Las Vegas.

Folgering and Myers offered stair climbing tips Sunday. Climb by putting your heels down first, instead of your toes - easier on the knees. Use the landings between flights to rest your legs, but "always pass on the up," Myers said, because passing on the landings requires too many steps.

On handrails, Myers and Folgering differ. Myers has a sort of "whatever it takes" approach. But Folgering says they should be considered a last resort; he considers them a hindrance to efficient climbing.

Janel Holt, 30, of Norfolk, did leg crossover exercises and practiced relaxing on the landings. She will compete in the 25-flight race in April, and, she said, she feels ready.

"I just wanted to try something different."

Sunday, March 21, 2010

Attitude of Gratitude for Losing Weight!

Hi There!

It is important to remember that our minds are always directing us to where we want to go.

Our thoughts create our actions and direct our behaviors. Therefore it is important to realize that what you think you will become!

Having an attitude of gratitude about your current health will go along way to getting you healthy and fit in the future! First you "Sow" Your thoughts...and then you "Reap" the benefits!

Start by feeling grateful for your current state of health today whatever that might be! Especially when you get up in the morning be thankful for your body! We take our bodies for granted most of the time. I am so amazed at this vessel called our human body. We have been blessed to have such a wonderful body!

You may even write down why you are grateful for your health

For example:

1) I am grateful for my heart that beats everyday! It never takes a break and even thou I am not aware of it it still beats
2) I am grateful for my eyes to see such wonderful things!
3) I am grateful for my muscles that allow me to walk around and move!

I would write down 10 of these everyday!

Your thoughts and feelings will lead you to becoming more healthy!

Try this for thirty days and see how your body changes!

We are here to help you on your fitness journey!

Start with a FREE WEEKS TRIAL! Valued at 149.99!

Go to our website now to signup!

Your Fitness Mentor,

Trevor Folgering
Step Up Canada!

Saturday, March 20, 2010

Student, mentor are stepping it up for stair-climbing race

0 Comments | The Virginian-Pilot and The Ledger-Star, Norfolk, VA, Mar 19, 2010 | by MARY ROGELSTAD
By Mary Rogelstad

Special to the Clipper

Glendon Barcliff has tried many new things since he was paired with his mentor nearly 1 1/2 years ago.

Now the 15-year-old Indian River High student and Coast Guard Gunner's Mate 1st Class David Figueroa are preparing to try something completely different. They have signed up to climb 1,160 steps in The Up Center's Step Up stair-climbing race at Dominion Tower in Norfolk.

The April 25 race will benefit the agency that runs the Team Up Mentoring program, which includes the two Chesapeake residents.

"I've really enjoyed the Team Up program more than I thought I would, and I see how it has changed Glendon for the better," said Figueroa, who lives in Greenbrier. "I am hoping the Step Up event will help bring The Up Center's programs more recognition, so they can help more people."

The Up Center serves more than 10,000 people in Hampton Roads each year through 25 different programs, their topics ranging from adoption to foreclosure prevention.

Each participant will have the option of climbing the building's 25 stories in a noncompetitive or competitive category.

Competitors may choose to climb up the stairs once, twice, or - for elite athletes and military personnel -four times.

Registrants may participate as individuals or in team categories, which include the military, emergency responders, corporations, general teams and youth groups.

"We've had a great response from various groups that are eager to compete against each other," said Andria McClellan, Step Up chairman. "Personnel from different branches of the military, different cities and different organizations all want to win the race in their category."

In addition to the competition, the day also will include other festivities. McClellan says there will be performances from the Virginia International Tattoo, local Step teams, and the rock band Butter.

Before event day, Step Up organizers also are planning fitness activities. Several weeks before the stair climb, The Up Center and the Blocker Norfolk Family YMCA will launch a free boot camp for registrants who would like to train.

Elite stair climbers, including the founder of the Stair Climbing Association of Canada, will travel to the area to lead the first training March 28 .

Figueroa was happy to hear about the camp. When he participated in a trial stair climb at the building, he was surprised how intense stair climbing can be.

"It's a lot of work," Figueroa said. "It's not as easy as you think."

Figueroa and Glendon settled on 50 stories. Now they have a lot of preparation to do, but Figueroa says they both enjoy sports, which helped them hit it off when they met.

"Glendon had a father who he rarely saw and really had no influence in his life," Figueroa said. "Today, when I think about the kid I met back in 2008 and who he is today, I can honestly say it is a complete turn around.

"All I have to say is I just hope that he has learned as much from me as I have from him. "

To register for the Step Up event or for more information, please visit .

Mary Rogelstad is the director of communications for The Up Center .

We Eat Way Too Many Carbohydrates!

As a society today we eat way too many carbohydrates! We are going carbohydrates crazy. Yes I know its tough to limit the amount of bread, pasta and processed foods, but these foods are making us FAT!

As a general rule of thumb we should be eating more greens in our diet then processed foods. More greens means more salads, spinach, kale, broccoli, green peppers and other assorted vegetables.

You can eat grains like oatmeal, brown rice, yams, potatoes, breads and even pastas however you must focus on eating these earlier in the day as opposed to later at night.

You should focus on eating all your grains before 2 pm and then after 2pm switching to greens. Of course it does not hurt to have greens before 2 pm as well. The trick here is to add high quality protein to your salads and other vegetables in order for you to stay full and increase the metabolism.

Th chemical reactions in your body - i.e the metabolism, will naturally slow down if you just eat a salad with no protein source added. This is because protein's chemical structure is more complex then a carbohydrates molecular structure and therefore the body has to work harder to break protein down into its most simplest form. In addition protein keeps you full longer then salads and other carbs.

You body can survive at least a few days without any carbohydrates! How do I know? Well first our body has a "storage tank" if you will for any extra carbohydrates that it does not need. Your body will pull carbohydrates from this storage tank if needed.

Therefore you can reduce the amount of carbohydrates you eat over a course of three days and you should be fine!

The problem is when our carbohydrate storage tank if full and we keep shoveling carbohydrates into our stomachs! This is like putting more gas in your car when you already have a full tank!!! The gas is just going to spill over!

The same holds true for carbohydrates, which will get stored as body fat if your carb stores are full!

This is why we have an over-fat society today! We overeat on the carbohydrates and under exercise! This is a recipe for disaster!

The solution? Cut down on your carbohydrate consumption and increase your exercise activity!!!

As always we our here to support you on your fitness journey! If you need help contact us for a free consultation!

Trevor Folgering
The Canada StairClimbing Association

Thursday, March 18, 2010

Not Following the Crowd...

Its easy to get swept away in workoutmania. Buying every fitness magazine and health book that you find and trying out different routines or nutritional programs.

We all have vast quantities of information at hand, yet most people just jump from idea to idea without giving much thought to the source or if what they are trying makes any sense for their body!

I have a few simple rules to achieve fitness success.

1) Do Not Follow The Crowd: Listen most people buy books and magazines that are either hyped up or do not give advice based on the users body type and genetic disposition. For the most part magazines like Oxygen, Muscle and Fitness and other such publications can give good information, but you must learn to not follow everything you read. Take advice from magazines with a grain of salt. The same holds true for fitness books. If the concepts that the book talks about is good, then devise a 6 week plan to follow the advice. Stick with this advice and see if within 6 weeks your body and fitness levels change. Rule of thumb - If you follow the crowd you will be slaughtered.

2) Keep It Simple Stupid! - Training, working out and nutrition in its basic form is very easy and straightforward. If you are a beginner you must build the basics before delving into more complicated processes. Much the same as building a house. I would not assemble the roof first and then build the foundation. Start with 5 basic exercises that will work the entire body. Master those and then add to your exercise selection. Same with diet. Do not change things up every week, or add something into the diet just because you heard it was good. Stick with a basic nutrition program for at least three months. If you do not see any changes in the first two months then you need to adjust either nutrition or training

3) Seek professional help - Listen no one is an island. I have had many fitness mentors through my career helping me and showing me better ways of doing something. You cannot figure it out alone. Even if you could it is still great to have a professional help you out. You will get fit twice as fast with less aggravation

The easiest thing to do is listen to everyone else and not listen to yourself. Its best to start to know your body and know how it responds to exercise and diet. If you do not hone your intuitive skills and listen you will get lost in the vast world of workoutmania and never see any appreciable results!

As always we are here to help you along the way!

For a FREE Fitness Consult go to www.stairclimbcanada or

Till next time...

Trevor Folgering
Canada StairClimbin Association
Step Up Canada!

Wednesday, March 17, 2010

Feel Fit Now In Your Mind!

Fitness is really a state of mind! Getting fit at first has nothing to do with the physical body!

Our bodies can do amazing things physically and even if you have never worked out before you can become super fit but it all starts off in your mind!

Your mind is the essential tool for fitness, if you have doubts, fears or think that you cannot get yourself to the gym or finish a workout program...then guess what? YOU CANT!

Whether you think you can or you think you can't...YOUR RIGHT! - Henry Ford

You can begin to feel healthy NOW! You can begin to love your body and feel joy and gratitude for the health you have now!

Take a look at your body! Its an amazing organism that we take for granted. Every day our heart beats, we don't ask it to just does! Or how about your muscles that move you from place to place and help you complete tasks that seem simple.

Makes you feel good just thinking that we live inside this incredible vessel called a human body.

If you can get yourself feel grateful for the body you have, if you can in your mind mentally be strong and know that you can do anything physically..then everything will change!

You will become healthy because you have re-programed your mind to accept that your body is healthy!

Do you remember the story of the women who picked up the back end of a car to free her daughter from being crushed? - Do you think she was training with weights every single day and making her body stronger for that? No! It was her state of mind that made her lift that car off of her daughter. Strength had nothing to do with it.

You see - It is all a mindset! Get your mind in the right place a you can accomplish anything you want physically!

Come join us at our 1st Annual stair climbing competition in Hamilton, Ontario June 5th and 6th!

Trevor Folgering
Canada StairClimbing Association

Tuesday, March 16, 2010

Climbing Stairs Quickly Takes More then Just Climbing Stairs!

Getting good at climbing stairs takes more then...well lets just say it takes more then climbing stairs.

Ironically most sports require you to get fit first and then play the sport, not get fit from playing the sport.

Most sports such as hockey, baseball, soccer require the athlete to do some type of cross training, strength training or functional training.

Participating in this type of training will not only enhance the athletes abilities on the field but will prevent in injuries as well.

So how do you get really good at stair climbing? First Climb stairs only once a week "offseason." This means only climb stairs once a week when not preparing for a stair climbing race. Why is this? Well first stair climbing is naturally very tough on the body not only physically but it can also be a drain mentally. Therefore to keep the body fresh only train on actual stairs once a week when building your fitness levels.

Second train with weights. More specifically train for explosive strength, speed and agility. Stair climbing is a unique sport which requires the you to go vertical as fast as you can! Therefore any training that you do with weights should be done in such a manner that builds explosive strength through the legs.

If you want to get a good leg workout that builds your explosive power you need to try the prowler! Take a look at this!

This is one of the best pieces of equipment I have used in a long time! The prowler is a device that you can pile weight on to and literally push it back and forth! This will aid in your stair climbing by making your legs 1) more explosive and 2) you will have more muscular endurance in your lower body.

The third thing to consider to really get good at stair climbing is work the core, HARD! Yes I know "core work" is really being beat like a dead horse right now and everyone wants to work the core, however core exercises are so important in the overall picture of stair climbing. Because your core is the center of all movements it is imperative that you have a strong core!

Off-season training should be done before a big climb. In season training (Which I will discuss in a later article) Should start 6-12 weeks out depending on your fitness level

Till next time!

Keep on Steppin!

Trevor Folgering
Canada StairClimbing Association!

Monday, March 15, 2010

Super Size Me! YUCK!

I watched Super Size Me yesterday. I saw it last year but I wanted to refresh my memory! If you remember the movie at all it is about this man who eats nothing but McDonalds for thirty days!

It is a little bit disturbing however I want to point out what is very obvious and not so obvious in the film.

1) McDonalds is POISON! At the end of the movie the doctor was actually worried for this poor man's health! He was totally shocked at what McDonalds can do to the body. The food that he ate actually was destroying his liver! It was as if he went on a two week bender!

2) The Fast Food industry in general is killing people. This is not just my observation obviously. Since the fast food industry has been around we as a society have become larger, fatter and more sick then ever before. Look at 1920's to the late 1940's Cancer was a disease that no one really had! Now its 1 out of every three North American's are suffering. Do you think its the fast food that we eat?? YES!

3) Fast Food is psychologically addictive! Yes it is! In the movie if the main character did not eat Mcdonalds he would get headaches, experience mood swings and be lethargic and depressed. Sounds like the body is trying to get rid of all those toxins!

4) As a society we have gotten lazy. Yes there is fast food at every corner, but if we only brought our own snacks and food with us there would be no need to go to these places.

5) The fast food industry has got society hooked. The fast food industry spends billions and billions of dollars on marketing and advertising a year in order for you to keep going back. They use special promotions and hook up to different events that have special meaning to us, ex: The Olympics or have an Olympic or professional athlete endorse the food! sell outs!

6) They have brain washed kids - Yup they know they have to hook in the kids or else the fast food industry will eventually die.

7) They have convinced the general public that they have healthy food items. - Here is a news alert! Even their salads have sugar on them!!!! Yes we know sugar is addicting!The healthy items on the menu are far and few between, and most people do not go to McDonalds to get a salad...

8)Most people know they are overweight, but still keep going! HUH??? Can you say addictive, lazy behavior!

9) Kids are getting sicker and sicker eating this junk, and as a society most people don't give a shit because money talks and bullshit walks right?

10) Its not just McDonalds to blame. Our whole nutritional education is off kilter and most families have no idea how to properly feed their kids. In addition the schools do not make it any easier as there is still coke, chips and other processed foods at schools. Most kids grab a coke, chips and some cookies for lunch. And we wonder why our kids are getting labeled as ADD and ADHD....hmmmmmmm!

There is a lot more to say about this movie, but that covers the main points. Gets me pissed that most people do not care about there health and just continue to shovel this harmful food into their mouths!

In the 21st century are we not smarter then this????

Trevor Folgering
Step Up Canada

Friday, March 12, 2010

Fight For Clean Air Article!


Taking the Fight for Clean Air All the Way to the Top
On Sunday morning, March 21, 2010, The BC Lung Association’s 9th Annual Climb the Wall: The Stairclimb for Clean Air is coming to a stairwell near you!

Held at the Sheraton Vancouver Wall Centre, the event challenges British Columbians to go head-to-head with one of Vancouver’s tallest staircases. A sky-scraping 48 storeys high, participants make their way all the way to the top of the Wall Centre to help raise funds in support of lung health and air quality research, education, and lung patient support programs across the province.

"It’s a fun time and a great cause, and what better New Year’s Resolution than to get fit while you give back by training for a stair climbing event?” says Marissa McFadyen, BC Lung Association Events Coordinator. “Last year we had people ranging from 5 to 84 years old participating – anyone can do it!”

Organizers expect more than 500 stair climbers to ascend the heights of the Sheraton Vancouver Wall Centre, including a large contingent of BC firefighters who have participated at the event since its inception 8 years ago and will participate once again on March 21.

Also stepping up are Global BC’s morning newscasters: Lynn Colliar and Steve Darling along with Traffic reporter Wesla Wong and Senior Meteorologist, Mark Madryga.

“Some participants climb for themselves, others to honour a friend or family member affected by lung disease, and while each participant’s motivation is different their reward is the same: making a difference in the lives of the one in five British Columbians affected by lung disease, “ continued McFadyen.

To participate in the 9th Annual Climb the Wall: the Stairclimb for Clean Air, participants must commit to fundraising a minimum of $100 in donations and in return receive:

A limited edition 2010 Stairclimb for Clean Air dry fit shirt

An unbeatable post-climb brunch, compliments of the Sheraton Vancouver Wall Centre Hotel

A goodie bag full of treats

Plenty of fantastic fundraising incentive prizes include the chance to win a holiday in Rome!

All event proceeds go towards much-needed lung health and air quality research, education, and lung patient support programs across the province. For more information or to register please call 604.731.LUNG or toll free 1.800.665.LUNG or email

For more information contact:
Destin Haynes, Communications Assistant, BC Lung Association
T 604.731.5864 E

Marissa McFadyen, Events Coordinator, BC Lung Association
T 604.731.5864 E

To Climb or Not to Climb...THAT is the Question!

Stair Climbing the ultimate frontier! To bravely go where no man has gone before! These are all just funny saying from movies of past however many people do not realize the benefits of climbing stairs!

Climbing stairs has many benefits that just cannot be matched with running, jogging, skiing, hiking, etc..

This is because you are moving your entire body vertical! Much like mountain racing you are using more muscle mass, more calories are being burned and you are engaging more core muscles then any other sport combined!

Check out some of these other benefits!

Benefits Of StairClimbing

Stair climbing burns about twice as many calories than any other sport or activity.
Because it is a grueling sport, stair climbing requires less time to do the same intensity of a workout. For example, if you run 30 minutes per day, the same workout intensity could be achieved with 15 minutes of stair climbing.

Stair climbing is a total body workout. It makes the arms stronger with the use of the arms pulling you up with the use of the rails (or banister) which is allowed and encouraged.

Stair climbing especially builds muscle mass in the legs, including the quadriceps and calfs.

It is an aerobic sport as it works the cardio-vascular lung package.

Stair climbing becomes an aerobic event after about 10 to 20 flights of stairs as it strains your aerobic capacity to hold an intense load on the cardio-vascular package to the top of a very tall building.

Since Stair Climbing requires you to carry your entire body vertically it requires endurance, muscular strength, and muscular endurance, the entire fitness package.
Stair climbing is excellent for cross-training. Runners, swimmers, cyclists, rowers, soccer (or football), and others find stair climbing to be helpful with its total workout. Cyclists, skiers, and rowers are especially attracted to the muscle mass in the legs which can be developed with stair climbing.

For more information on stair climbing visit our association! or

Till Next Time, keep on steppin!

Trevor Folgering
The Canada StairClimbing Association

Tuesday, March 9, 2010

Beginner Workouts For Stair Climbers Training for the CN Tower

Well you decided to sign up to climb the CN Tower? You are very brave! Climbing up 1,776 steps or 144 floors is very brave! However with the right training you can climb to the top quicker then you can imagine!

This brief blog post will show you just how to train for a stair race such as the CN Tower Climb! There is a specific was to train that allows you to develop better explosive muscle contractions to help drive you up those stairs faster!

Before I elaborate on what you must do to help you complete the CN Tower Climb, lets take a look at muscle physiology, please bear with me!

Our leg muscles are comprised of different types of muscle fiber types, Type 1 and Type 2. These types are sometimes referred to as slow twitch and fast twitch muscles types.

Explanations of the Characteristics of Both Muscle Fiber Types

Muscle Type I (Slow Twitch)
Known as Red muscles fibers

These muscle fibers can use more oxygen to generate more muscle contractions

They are known to fire more slowly and fatigue slower then fast twitch muscle fiber types

They are used in aerobic activity such as running and marathon or cycling

Muscle Fiber Type II (Fast Twitch)
Known as white muscle fiber
Known for generating short bursts of energy and speed

Type II fibers fire more rapidly and generate a great deal of force.

They are used in anaerobic activities, such as 100 meters sprints or explosive weight

Stair Climbing is very unique in that the activity uses BOTH muscle fiber types for the duration of the climb, therefore you must develop both your Fast and Slow Twitch muscle fibers!

If you only develop Type I muscle fiber types, (For example running long distances) Then you are only going to be using less of your legs muscle to drive you up the stairs!

Now what can you do to improve your performance? Great Question, and its not climb more stairs, although that does factor into the equation.

You must develop your leg muscles so that they can perform explosive movements over a length of time.

Strength Training is a wonderful way to increase your leg strength and explosiveness and will allow for a more dynamic movement up the stairs.

Some sample exercises that we would prescribe to you would be:

1) Bodyweight Squats,
2) Bounding from one leg to the other,
3) Standing Lunges
4) Hamstring Swiss Ball Curls
5) Dumbbell Step Ups
6) Plate Pushes
7) Bench Jumps
8) Wall Touches
9) Plyometric Jumps

Of course some of these exercises you will not know. For a introductory online training session to help you climb faster please visit Step Up Canada

In addition there is the traditional cardiovascular work that must be done. You should be completing two to three cardiovascular workouts per week and then building to four cardiovascular workouts and two strength training workouts per week.

I would highly recommend that the beginner stair climber should begin their training doing the following:

Monday - Weight Training (Consisting of lower body work and core)
Tuesday - Long Duration Cardiovascular work (20 minutes if possible and build up to 45 minutes
Wednesday - Upper body strength training and core work
Thursday - Interval training OR a full stair climbing workout. (Interval training allows for better cardiovascular endurance and helps burn body fat faster as well)
Friday - DAY OFF!
Saturday - Lower Body Strength training, focusing on bodyweight movements only, key on this workout is to build the explosiveness
Sunday - Day OFF or Long Duration Cardiovascular work. If your body is tired take a day off, if it feels good train!

Of course this program would be personalized for you. You may need to start with a different intensity, everyone is different that is why when the online coaches work with you they need to know everything about your fitness history and fitness background.

Our online trainers would be happy to assist you in your WWF CN Tower Climb! If you are interested please visit STEP UP CANADA to get started!

If you have any questions please email me at

I look forward to working with you!

Trevor Folgering
The Canada Stair Climbing Associaiton
Step Up Canada!

Monday, March 8, 2010

Feel the Fear and Do it Anyways!

We are all fearful of something! Fear is a natural human emotion. However fear can be very limiting!

Being Fearful of something can limit your potential as a human being! Not only this but we may actually enjoy something that we were actually fearing! That is why I have lived by the saying...

Feel the Fear and Do it Anyways!

Stair climbing is something that a lot of people fear and shy away from! Why? Because many people think its just too hard and they will never be able to do it. Not only that but many people think they will not enjoy the process of climbing stairs.

Stair climbing is very unique in that anyone can do it! If your 8 or 88 everyone has at one time climbed stairs. The movement is such an easy movement to perform, its just simple hip and knee flexion and extension!

You do not have to be a great athlete to walk up a flight of stairs! In addition its so low impact! Your joints will not get beat up like a runner's joints might.

The best part about stair climbing? You can actually do it for FREE! No gym memberships, no hassles, just find a stair case inside or outside and start climbing!

If you would like to take part in our Season Opener May 8th and 9th in Hamilton you are more then welcome to join us! We have all different levels for you to join so that you race with people your own level!

Take a look at our Season Opening Stair Race!

So Feel the Fear and Do It Anyways....Climb the Stairs!

Keep On Steppin!

Trevor Folgering
The Canada StairClimbing Association

Thursday, March 4, 2010

Stair Climbing Soars In Popularity

Spring time is here! With the nice weather approaching more people are getting outside and enjoying the great weather. With this great weather comes a great workout outside. One workout that is becoming increasingly popular is stair climbing!

Stair climbing? Yes stair climbing! Stair climber have increased in record numbers over the years and for good reason! Climbing multiple levels of stairs is an amazing workout for not only the legs core and upper body but also for losing body fat!

Getting a 20 minute stair climbing workout is equal to one hour spent in the gym! You are much more efficient climbing a set of stairs then running on the treadmill for an hour! Talk about bang for your buck!

In addition athletes such as cyclists, runners, triathletes, and football players are enjoying the much needed benefits of stair climbing. Stair climbing is an amazing activity that will increase the explosive power in the legs therefore producing greater gains in sports where major leg endurance is needed!

Moreover stair climbing is a low impact sport, which means less stress on the knees, lower back and hips. I have worked with many stair climbers that have knee issues and they find that climbing stairs does not effect their knees whatsoever.

Come try something fun and meet great people! Stair climbing is one of those exercises that has some powerful health benefits!

The Canada StairClimbing Association hosts several meet up groups across the GTA if your interested sign up! Its FREE!

For more meet up group info check out our main meet up group page

Stair climbing is BOOMING! Grab a some stairs in your area! Become a member of the Canada StairClimbing Association!

Until Next Time...

Take the Stairs, because elevators are for wimps! :)

Trevor Folgering
The Canada StairClimbing Association

Tuesday, March 2, 2010

Please Join Me at Our Season Opening Stair Climb Race May 8th and 9th 2010 in Hamilton!

I am really excited to announce The Canada Stair Climbing Association's 1st Stair Race of the 2010 season is here! Even thou it is March you can still sign up and register! This is a great way to meet people, have some fun and get some great exercise in! (You do not have to be a elite athlete to participate! This event can be done by anyone!

This is a two day event that anyone can join. (If you cannot make it to the second day thats fine as well!)

Each tier of athletes will get one hour to race up and down the staircase, the exception to this is athletes in Tier One, who will race thirty minutes on the first day.
The top 5 individuals who have climbed the most amount of times ascending and descending in each Tier will race on day two to see who will win the overall title! Day two is more competitive and will feature a MASS START for everyone involved! The Competitive Race features climbers climbing the Chedoke Staircase for only one hour.

If you are interested please visit: for full event details and registration information.

We have Five Tiers or Levels that you can join that way you will be with individuals who are at the same level as you! Here is a list of all the Tiers and explains them all.

Tier One Novice Athletes - Are you interested in taking part in our events, but have never done anything like this before? Not to worry! You can enter as a level 1 Novice competitor! As a novice competitor you can take advantage of our online fitness coaches as they help you prepare for your first race! To move up to Tier Two you must finish within the top ten in your category

Tier Two Novice Athletes - Alright! You have done an event and you have placed well! Now its time to kick it up a notch! This level allows you to compete with other athletes that are the same caliber as you are! Get online coaching that will help you improve your stair climbing times and improve as an athlete! To move through to the next tier you must finish in the top 10 of your category

Tier Three Advanced Athletes - To enter into this category athletes must have either placed Top 15 in any stair climbing event in Canada or the World, or have placed in the top 10 within Tier Two

Tier Four - Elite Athletes (Pro Status) - Pro Athletes and Elite athletes compete for cash prizes! Get sponsored to for your climb, get great publicity and have a great time meeting other pro athletes! To compete as a pro athletes must have either gone through the Canada StairClimbing Associations Tier System or have qualified in the top 10 in any stair climbing event in the world! See our list of Qualifying Stair Climbs.

Master Level - Worried about your age? StairClimbing can be enjoyed by anyone of any age! Test yourself with other master’s athletes! Great cash prizes for top three male and female master finishers! Masters category is 40 plus.

For full event details and registration:

Click here:

Hope to see you there!