Friday, April 30, 2010

Stair Climbing: Your Ticket to a Quick and Easy Cardio

You've got it right -- staircases. They're the cheap alternatives to steppers (in fact, they don't cost anything), and the best thing about them is you can do your cardio any time of the day.

Athletes have been performing stadium bleacher runs since time immemorial. It improves their cardiovascular stamina and promotes their muscular endurance -- two things that are necessary for competitive games that last for hours.

For your part, stair climbing gives nearly the same benefits, but on a scale that's just right for you.

The Benefits Of Stair Climbing

This activity is low-impact and safe for as long as you strictly observe the safety rules outlined below. It uses the muscles of the buttocks and the quadriceps (front of the thigh) muscles. It also gives your heart a super workout because you're literally carrying your weight as you work against gravity.

Stair climbing is time efficient as it burns an unbelievable 300 calories in 30 minutes, depending on your pace and body weight.

This could be just the answer to our many alibis to keep from doing routines, such as "dogs chase me at the park," or "the smog outside is just terrible"!

When Is The Best Time To Stair Climb?

If you're using your office stairs, it's better to do this activity after work as you'll be all sweaty and exhausted. However, if you're utilizing your apartment building staircase, early in the morning would be great!

Warming Up And Cooling Down

Walk around your apartment or office for about five minutes prior to tackling the stairs. You should also stretch your calves, quads, and hamstrings to avoid tearing.

On the first week, do the following for 10-15 minutes: Climb 2 flights and then march in place or walk around the entire floor for a couple of minutes to avoid "burning" thigh muscles or shortness of breath. Add five minutes every week to this routine until you're finally able to climb the entire flight without needing to march in place or walk around the floor to catch your breath.

Safety Precautions For Stair Climbing

Wear shoes with good support -- the best ones are aerobic or cross-training shoes.

Running shoes are not recommended because they don't give enough lateral support.

Make sure that the stairwell is well-lit and well-ventilated.

Drink enough water before, during, and after the workout.

Discontinue the session as soon as you feel any of the following: nausea, dizziness, heart palpitation, and disorientation, among others.

Alternate this activity with other forms of cardio so as to prevent overuse injury (caused by impacting the same bones and muscles over and over again).

Contrary to popular belief, your knees are more stressed coming down than they are going up because of your reflex of "putting on the brakes," just as the downhill part of mountain climbing is more dangerous. You may want to take the elevator on the way back if you're just beginning.

Assume the proper stance: Lean forward a bit from the hips and keep your back straight. Never slouch while stair climbing.

Don't climb with heels hanging off the edge of the step as you'll risk injuring your Achilles tendon. Instead, place your entire foot on each step.

Never climb a totally desolate area of the building! In the unlikely event of an accident, make sure that you can be heard if you cry out for help.

According to the New Zealand government website,, stair climbing as an exercise can hold its own against the more established routines such as running and bicycling. A study has concluded that stair climbing is better than these two when considering "the most vigorous exercise in the shortest period possible".

Thursday, April 29, 2010

24 Hour Climber Sets Record!

By David Mitchell

Gazette Magazine, Chicago

Many of us prefer to take the elevator, but that's not the philosophy of Bernadette Duychak. Reared in Chicago, Duychak is an account supervisor at McCann-Erickson Advertising Agency where she works on General Motors' Buick account, a doctoral student at Argosy University, and an adjunct professor at Olivet Nazarene University.

But it is her ability to climb stairs that is her claim to fame. On July 29 and 30, 2005, Duychak set the Guinness stair climbing record for highest vertical height climbed in 24 hours.

"There was no record," she said. "I contacted Guinness World Records about creating a record for most stairs climbed, vertical height, within a 24 hour period. They thought it was a good idea and came back with a set of rules and guidelines for me to follow in order for my record to be recorded and printed in their book."

Duychak will be in the next edition of the famed Guinness Book of World Records. The first edition of the book was published in 1955, commissioned by the Guinness brewery after a debate between Guinness managing director Hugh Beaver and his hunting partners over the fastest species of game bird, which could not be settled with the reference books then available.

"I climbed 39,411 stairs or 27,095 feet in the 24-hour period," Bernadette said. "I started at 2 p.m. on Friday and continued until 2 p.m. on Saturday, taking a few breaks throughout the event." The building she climbed was the Harbor Point Condominium Building, located at 155 N. Harbor Drive in downtown Chicago.

Duychak needed witnesses to record time and trips up and down the stairs. She was required to have photographic and video documentation as well. "I had a witness on the first floor, one on the 37th floor, and one on the top floor?the 54th floor," Duychak said. "Each witness would record my time and take a photo of me holding a clock to let Guinness know what time, within the 24 hour period, it was. The video I took sporadically throughout the event with me holding the camera as I walked up the stairs."

Duychak first began stair climbing to lose weight and get into shape. She has been given the nickname "Stairs Girl" by the other people who live in her building. "By climbing stairs, I was able to turn a lot of people who never exercised on a regular basis on to copy me and become stair climbers as well," she said. "Stair climbing has helped me lose weight and has been a great way for me to build muscle and get in shape."

She climbs stairs every day and knew that not many people could climb as many stairs as she could. "I wanted to see how many I could actually climb if I gave myself 24 hours, so I thought a Guinness World Record would be just the motivation I needed to see how many stairs I could climb," Duychak said.

Duychak has been climbing stairs every day for 2 1/2 years. When she first started she could barely climb 20 flights of stairs; now she climbs a minimum of 2,000 flights a week. Her attitude is, everyone needs to exercise, and stair climbing strengthens muscle and bone. "Stair climbing is also much better on my joints than running," she explained. "In addition, the energy that comes from climbing stairs is amazing," Duychak said. "I'm actually going somewhere as opposed to climbing up and down a machine at the health club."

Stair climbing increases bone density, builds muscles, and reduces the risk of heart disease and stroke. In fact, research shows that seven minutes of stair climbing a day cuts the chances of dying from coronary heart disease by 62% percent and decreases the risk of a heart attack by 50%.

Monday, April 26, 2010

Where's The Motivation?

Remember the saying "Where's The Beef?"

Well quite literally this saying can be transfered to your fitness goals!

"Where is Your Motivation?"

Many people get excited about losing weight, getting in shape, and feeling amazing and they have great intentions to do so. However check back in a few months and there motivation has died!

What exactly is motivation?

Motivation is defined as: "The psychological feature that arouses an organism to action toward a desired goal; the reason for the action; that which gives purpose and the condition of being motivated; "his motivation was at a high level"

Looking for some extra motivation? Our company has teamed up with "Thought Spots" These amazing devices will keep you motivated when your feeling in a slump, or when you just need that extra push!

What are Thought Spots?

We’ve placed inspiring messages, learning concepts, everyday communication, and growth-building thoughts on a “spot”. These “spots” are then grouped into theme based thought experiences called Thought Packs or individual thought experiences called a Big Thought. Thought Spots™ are made from high grade Static-Cling vinyl; you put them on your mirror or most shiny surfaces and they stick with no adhesive, which means no mess. Because they’re so easy to use (and re-use!), you can move them around and change them often so that you can keep your thoughts fresh.

Use Thought Spots™ for yourself or to share with others. Watch them stimulate a moment of reflection, prompt a discussion, motivate action, spark a new perspective, or simply, create a smile!

I believe that these are so great if your doing intense stair climbing or any other physical workouts! Sometimes its hard to keep the motivation going by yourself and these thought spots will help!

So order them now! You can get a discount by ordering them online using our codes!

The code is:


Go to the Thought Spots website and order NOW!

Trevor Folgering
The Canada StairClimbing Association

Tuesday, April 20, 2010

Three Important tips for stair climbers!

Hi everyone!

Here are three very important tips for stair climbers! Follow these three tips and watch your stair climbing improve!

Tip #1 - Build a cardiovascular base - You must develop a good cardio package. Meaning, you must be able to do continuous activity for a minimum of 30 minutes. Start off by going on an elliptical for 20 minutes and then increase your time every week until you can successfully complete 45 minutes of moderate to intense activity. (Hint - If you can perform 30-45 minutes of intense activity on a treadmill you can stair climb for 20 minutes at a quick pace)

Tip #2 - Add strength training exercises to your fitness routine. Make sure you are working muscles specific to stair climbing. Work on strengthening your Hamstrings and Glutes (butt muscles) Inner thighs are also a weak area and exercises should be included for this area!

Tip #3 - Rest and Recover - Overlooked by some - Resting provides the body the opportunity to heal and recover from intense training sessions. Make sure you are taking at least one day off to rest. For rank beginners less training is best! For intermediate to advanced athletes - Train intuitively, listen to your body and take the appropriate amount of rest days for your body.

Become a member of our Association and get detailed info on strength exercises and cardio plans that will help you along the way!

Till next time...Keep On Steppin!

Trevor Folgering

Monday, April 19, 2010

Climb Your Best!! Presentation & Networking Event Tuesday, April 20, 2010 7:30 pm

You Climbed The CN Tower....

NOW what's next? Come out to learn about vital information on stair climbing, and nutrition. Key information will be shared on nutrition (stuff you do not want to miss), specifically on an incredible breakthrough in bioscience and possibly the single most important action you can take to improve your performance, and recovery. (Wish I were kidding, but I am not. Cheryl)

Whether you stair climb, look forward to beating your time on the next climb, or an athlete of another kind, you will take away some very important info and tips. up and you be the judge.

Location: eSpot 353 Iroquois Shore Road, Suite 200,
Oakville, ON L6H 1M3 ( for directions)
Telephone: 289-291-5304 or Trevor: 289-208-4903
Time: 7:30 - 9:00 pm
Light refreshments to be served.

Bring your readiness to learn, your desire to be inspired, and your passion.

Please RSVP at earliest convenience as this event is limited to a small group.

Look forward to seeing you again!

Warmest regards,

Trevor Folgering
Founder, Canadian StairClimbing Association

Cheryl Millett BSc NNCP CCIr
Sports Nutritionist * Speaker

Saturday, April 17, 2010

CN Tower Race Perspectives

Well I finished climbing up the CN Tower for the eighth time so far! I have to say it was such an amazing experience! Climbing the tower this year was different then the years gone by as I also had to climb the tower AGAIN because I was part of a the AUUM/Canada StairClimbing Association Group!

So here is my experience this year! :)

This year I again wanted to be the first one up the tower and have a clear shot up to the top.

I woke up at 3:45 am Saturday morning. It was fun waking up this early! :) I Arrived at the Tower around 5 am, and there was already a line up!!! I started doing a little bit of a warm-up and waking up the body. I actually was caught on video warming up, so I will be posting that when I get that video :)

The Registration process was quick and painless and by 6:08 am I was on my way up the tower.

My strategy this year was to go all out and not stop until I get to the top. I have heard of different racing strategies like start off slower and push harder on as you climb, but I really want to always push my hardest right from the start. I am like the Steve Prefontaine of Stair Racing!

So as I neared the halfway mark (Floor 72) I was at 5 minutes and 1 second. When I came up near floor 120 I started to feel the effects of climbing so high so fast. I was close to 10 minutes. By the time I ended at 144 I finished at 11 minutes and 15 seconds.

I was happy with my placing and time, but now I can finish the climb eventually under 10 minutes. I am going to still train hard and push my way toward beating the 10 minute mark.

I believe I might have to switch my nutrition to a more organic diet and eliminating some of the foods that may slow my body down.

I also need to get under 190 lbs so I am lighter and am able to have more explosive power!

My second time was ALOT of fun! I ended up finishing this climb in 15 minutes and 53 seconds. It was a fun climb and I ended up cheering alot of people in and having fun climbing the stairs.

I did a lot of technique training and explosive muscle training as I climbed.

Overall I feel great, my lungs feel a bit weezy, but my legs feel amazing!

My future goal is to climb the CN Tower 24 times in a 24 hour period. I plan to do this in September this year!

Till next time!

Keep On Steppin!

The Canada StairClimbing Association

Monday, April 12, 2010

The Cn Tower Climb! Join Us to Fight Climate Change and Raise Money for the WWF!

Hi everyone!

Well the CN Tower Climb is 4 days away, however it is still not to late to register with us and help raise money for a great cause!

The World Wildlife Fund needs your help in fighting climate change! Whatever your reason for climbing – your planet, your family, the challenge or even the bragging rights – make this your year to climb!

Each climber must raise a minimum of $75 to climb.


If you prefer to sponsor us just go to this link:

Sponsor Us!

My training is wrapping up and I will be doing some tapering this week.

I finished my last hard stair climbing workout yesterday at the Dundurn stairs in Hamilton. I did a mock time trial run of the CN Tower and finished it in 10 minutes and 36 seconds. I Know I will get close to 10 minutes this year.

I completed 20 laps of the Dundurn stairs Sunday and my calves are feeling it today!

Here is the game plan from Tuesday to Saturday:

Tuesday - Light stair climbing workout: 6-8 times up 200 flights of stairs. Really only focusing on technique. No running up stairs allowed!

Wednesday - Light weight training workout, 45 mintues max - 15 minutes of stretching

Thursday - Day OFF!

Friday - Light 20 minutes of Cardio on elliptical machine -30 minutes of stretching.

Saturday - Get up at 4 am and go to CN Tower to break the 10 minute mark! :)

Oh it should be fun! Ill let everyone know how I did soon!

Keep On Steppin!

Trevor Folgering
The Canada StairClimbing Association

Saturday, April 10, 2010

Insights From a Professional Trainer with "Trainers On Site"

I know I have educated you all on stair climbing so far, but as a fitness consultant and fitness professional I will be adding my thoughts on fitness and nutrition here as well. Feel free to book training time with me if your in the Oakville area! Visit for more info, or call 1-888-269-1867

Mental Conditioning

The most important component of fitness is something that many individuals forget to address. That is the power of the mind. Mental focus and mental conditioning is really the cornerstone of creating a vibrant healthy functional body.

It is easy to forget the psychological aspect of fitness because many other fitness professionals have negated teaching their clients the fundamentals of mind control.

The first thing that a client is asked to do is to look when making a change in their body is to log their "Rationalizations"

What’s a Rationalization? It’s when you tell yourself a story. It’s when you come up with excuses as to why it is ok not to do something!
What are some rationalizations that you have made in the past in regards to exercise??

Here are a few that I have encountered with past clients

•You know you should exercise BUT.....I have no time!
•You are afraid that if you start exercising it will be too hard, too exhausting
•You know you should exercise, but you have to figure out how to pay those lousy bills!
•You want to exercise but you’re stuck at work till 8 pm, and you start you day at work at 7 am!
•Exercise is important to me, but my children need my attention to!
•It’s too hard!
•I know I should hire a personal trainer, but I don’t have the money!
•I am too old to start exercising now.
•I am too out of shape to do that
•I am too stressed out to exercise

These are only ten of the hundreds of rationalizations that I have heard over the years.

I help you defeat all those rationalizations, just by challenging you to look at other options and different points of view.

Overcoming Limiting Beliefs

Even more powerful then rationalizations are limiting belief.

Well what’s a belief? A belief is nothing more then a thought that is repeated enough in your head with enough emotional intensity, that it is accepted as the truth.

Limiting beliefs have power over you only because you treat them as the truth

Your beliefs control your actions. Let’s quickly look at some common limiting beliefs that people draw around "exercise"

•I can never get myself up at 6am to workout
•I can’t do it!
•I am not disciplined enough!
•I don’t want to look like that
•It can never happen for me
•I am not athletic enough
•I am a women, and I don’t want "muscles"
•I don’t want to be big.
•I am a women and women do not lift heavy weights
•I just don’t think that’s possible to do

In these ten examples we see that those beliefs are really stopping us from achieving what we truly want!

When you become a client of mine you learn how to:

• Visualize correctly
• Quiet and center the mind (A powerful focusing tool)
• Meditate your way to a strong body
• Create powerful positive self-affirmations
• Create a plan to stop self-fulfilling prophecies
• Maximize the power of the mind to live your live to the fullest:

For more information visit or email

Monday, April 5, 2010

Join Us June 5th and 6th for our Competitive StairClimbing Race!

Do you want to compete in a much different event then a road race? Are you wanting to challenge your body physically and mentally?

Well get ready for our stair climbing competitive race June 5th and 6th in Hamilton, Ontario!

The best part of this race is you do not have to be a competitive athlete to become part of our event! Even if you have never done a race like this before you can enter as a beginner!

Here is how it works:

We have different levels or "Tiers."

Tier 1 is for beginners, Tier 2 is for athletes who have done a stair climbing race, Tier 3 is for advanced athletes, Tier 4 is for our Pro stair climbing athletes and finally Tier 5 is our Masters category!

This is a TWO DAY EVENT! The first day is a little more lighter and fun! Every Tier will race an hour up and down the Chedoke Stairs in Hamilton, Ontario! In this hour the top three individuals from each Tier who complete the most laps in an hour will compete in Day 2!

Day Two is a more competitive event and will feature all athletes from each Tier racing at the same time! The race will be a mass start! The athletes who completes 15 laps the fastest is the overall winner!

The top male and female winners are eligible for cash prizes!

So to Recap the location:

Chedoke Stairs in Hamilton, Ontario (563 Aberdeen Ave)

When: June 5th and 6th, Start time 9am

Who: YOU!

Register: Click Here

Hope to see you there! If you have any questions about this event email me!

Trevor Folgering
Canada StairClimbing Association

Sunday, April 4, 2010

Happy Easter From the Canada StairClimbing Association!

Happy Easter!

I would just like to wish all of my friends and their families a joyous Easter! Easter seems like a time for change, a time for renewal wouldn't you agree?

"Change." When we hear of this word it often evokes fear in our hearts. Why? Because change allows us to leave our comfort zones and explore areas that we have not done so before.

Change often tells our mind that there is a chance of failure. But failure is such a good experience. Everyone fails! EVERYONE! Even the successful people in life have failed. To get to where we want to go there is almost a certain chance for failure before success.

Embrace failure and learn from it, be thankful for your past failures for they have been valuable learning experiences.

Change...its often the hardest thing to do. However to experience change and to leave your comfort zone and face failure straight on with no regrets....well that my friends is truly living.

I truly believe that you have lived your life if you have taken risks and explored what you are truly capable of. As the wonderful saying goes....CARPE DIEM! (Seize the Day!)

Your challenge as you read this? Challenge yourself to step out of your norm. Get away from the four walls of your own comfort zone. Risk more and embrace change with open arms!

If you are open to change then I would certainly have you join our CN Tower Stair Climbing Group, as this would be the ultimate way to step out of your comfort zone and into another reality!

Facing those 1,776 steps at the base of the CN Tower will certainly evoke some strong emotions rest assured!

However, when you conquered those steps, when you reached the top of the most glorious structure in Canada, what will your emotions be then.

Your emotional state will be quite different. I would hope that your emotional state would be at a peak high! After all there is only a small percentage of the Canadian population that would climb the CN Tower!

YOU Should be one of them!

As I close this blog post I want you to think deeply on the last time that you faced a change in your life or faced fear in the eye! Maybe its been a while since you have done so? Perhaps it is time to step out of your comfort zone!

If you are interested in climbing the CN Tower this year with our group please send me an email at

Till Next time..

Keep On Changing!

Trevor Folgering
The Canada StairClimbing Association