Thursday, December 30, 2010

The Techniques of StairClimbing

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

Wednesday, December 29, 2010

Back to The Basics - Achieve Fitness Success in 2011 Part 3

With all the new technology that we posses in today's society, the basic fitness lessons have been lost in the dark.

The Ipad, Iphone, and all those cool apps that supposedly help you become more fit have really stopped individuals from achieving their true fitness potential.

It is time to get "Back to the Basics" when it comes to improving health and losing body fat.

In this installment of "Achieving Fitness Success in 2011" we will take a look at five basic lessons of fat loss and how you can implement them in your life quickly to produce quick, measurable results.

Lesson #1 - Turn on Your Fat-Burning Machine Naturally. To really burn body fat efficiently you must help your body become a fat-burning machine. The first lesson is get sufficient rest! The bodies fat burning capabilities are severely hampered when you do not get enough shut-eye. Not getting enough rest naturally slows down ALL chemical reactions in the body including burning fat. Aim for eight hours a night.

Lesson #2 - Eat More Often. By eating more often throughout the day you will increase all chemical reactions that happen in the body, including burning fat. You must think of the body as a wood burning stove, the more wood you put in the stove the hotter the fire gets. Strive to eat six times a day. These meals are small, and should take you five minutes to eat. Of course, make sure that you eat a balance of protein and carbohydrates at each meal.

Lesson #3 - Eat like a King for Breakfast and a Pauper in the Evening. Your biggest meal should be in the morning. As you get through the day the metabolism naturally slows down, so to should you slow down with your food intake. Any meals after six pm should be comprised of salads and some type of protein. (Chicken and salad)

Lesson #4- Strength Train for Increased Fat-Burning. Strength Training naturally pulls your body into a fat-burning state! WHY? Because muscle is active tissue and requires additional nutrients to sustain itself. This means that the more muscle you have, the higher your metabolism will become, and the more calories you burn at rest.

Lesson #5 - Workout Smarter, Not Harder. Back to Basics Training says the most efficient workout is one that takes 45 minutes or less. StairClimbing produces amazing results in a short amount of time. The amount of calories that are burned in stairclimbing is really amazing!

A 140 lb female at a height of 5 foot 6 can expect to burn 840 calories in an hour.
A 185 lbs male at a height of 6 foot one can expect to burn 1160 calories in an hour

This means that stairclimbing will burn over 2500 calories for a women and almost 3500 calories for a man!

A pound of body fat that accumulates is equal to consuming an additional 3500 extra calories in a week. So as you can see, stairclimbing helps burn almost one pound of bodyfat a week!

Talk about getting back to basics, one step at a time!

Forget the high tech fads, begin a stairclimbing routine and you will be amazed at the results that are produced!

Learn more about StairClimbing meet-up groups in your city!

Till next time, Step Strong!

Trevor Folgering
The Canada StairClimbing Association

Tuesday, December 28, 2010

StairClimbing Benefits Runners for Maximum Results

Are you an runner and want to improve your performance? Are you entering a 10 km race, half marathon or marathon? Do you want some variety in your training workouts? Looking for a different type of "hill" training?

Stairclimbing is such a great tool for runners of all different calibers to improve their overall performance. Whether you are a beginner or advanced runner you will benefit from adding a stairclimbing workout to your training routine once or twice a week.

Maximize Your Running Potential

What makes a good runner great? It is not more running. In fact running too much may lead to overuse injuries and stress fractures which many runners over the years have faced. The key is to train smarter, and more efficiently.

In the lower body there five primary muscles that are used they are:

The quadriceps femoris (Front of the leg)
The hamstring (Back of the Leg)
The gluteus maximus - (Butt Muscles)
The iliopsoas (Also known as the hip flexors)
The calf muscle

Analysis of muscle activity during running action has shown that the quadriceps are the predominant muscle during the "drive" phase and the hamstrings are most active during the second half of the stance phase. This suggests that strength in the hamstrings helps to maintain a full stride even when an athlete is tiring, supporting the idea that strength can help delay fatigue. Generally speaking in most athletes the hamstrings are the weakest primary muscle in the lower body.

Stairclimbing aids in building strength around the Hamstrings and the Gluteus Maximus muscles.

For example when climbing a set of stairs an athlete would place their foot on the second step of a staircase. The athlete would push forcefully with the heel of the foot which will automatically contract the hamstring muscles and glute muscles.

***The athlete must concentrate on driving from the heel of the foot, not the toe. Pushing off from the toe automatically changes the mechanics of stairclimbing, and places more muscle contraction on the quadriceps.***

This means that stronger hamstrings should result in a longer more efficient stride with less tiring for the athlete.

Explosive Power when Running

To be an amazing runner an athlete must build up both types of muscle fibers. Athletes are blessed with two types of muscle fibers, Type 1 and Type II.

Type II muscles generate short bursts of explosive strength.Fast twitch fibers generally produce the same amount of force per contraction as slow muscles, but they get their name because they are able to fire more rapidly. Having more fast twitch fibers can be an asset to a runner since the athlete needs to quickly generate a lot of force over long distances.

Stairclimbing allows the athlete to build up the Type II muscle fibers, since at its very core stairclimbing uses approximately seventy percent Type II muscle fibers.

Check out Olympic Athletes training for their sport using stairclimbing:

Ready to become a better runner??? Join us at our Stair climbing meet-up group!

Ready to really challenge the body? Register for our Regina Stair Climb for Shelter happening March 13th 2011!

We look forward to making you a more stronger runner!

Trevor Folgering
The Canada StairClimbing Association

Sunday, December 26, 2010

Achieve Fitness Success in 2011 Part 2

Welcome back!

In this ongoing series we will take a look at how you can achieve all your fitness goals in 2011 and really vitalize and energize your body.

In the last blog we talked about the five mistakes that people make when trying to get fit and healthy. In part two we take a look at different success strategies that will make a huge difference in your health for 2011.

Step #1 Setting Yourself Up For Success

Many people do not get the results they are after because they fail to plan out exactly how they are going to lose body fat and increase their health.

Remember this: "If you fail to plan, then you plan to fail."

It is critical before you even start exercising, climbing stairs or lifting weights, that you PLAN! Just like the general who plans his strategy as he leads his army into war, so must you plan your strategy for losing bodyfat.

This is a necessary step and one that must be done before any success will be obtained.

Step #2 Goals: Shaping the Subconscious

When the topic of goal-setting comes up most people turn a blind eye to this process, or they get stuck in what I call the "New Years Syndrome." They write down their New Years Resolutions" and follow them for a few weeks and then the goals go in a drawer somewhere, forgotten until the end of the year when the cycle starts all over again.

Goal setting works, it is not magic or voodoo. However goals must be reviewed weekly or daily and changed if necessary.

Setting goals correctly will shape the subconscious in believing that you have already achieved the goal. You first must visualize the end result and believe that you have achieved your fitness goals.

You subconscious cannot distinguish from what is fiction and what is reality. Therefore if you already in your minds eye strongly believe you are 20 lbs lighter and more healthy your subconscious will help you move towards the end goal more quickly.

Step #3 Develop Your Team

One of the most important steps in achieving your fitness goals for 2011 is to develop a strong support team. You have to realize that even with all the best nutritional strategies and training programs you will ultimately come across stumbling blocks or obstacles. A strong support team will help you overcome these obstacles and push you towards fitness success.

Who is on your support team? Here is a brief list

1) A supportive family member.
2) A supportive friend
3) A fitness coach
4) A group of other individuals who are striving towards the same goals.

The key here is to surround yourself with like minded people who all share similar goals and will support you on your fitness journey just as you will support them on theirs.

Step #4 - Get Started TODAY! (Do not wait till January 1st 2011)

The key in all of this is in two single words: Personal Power. Personal Power means your ability to take action! All of this information is useless unless YOU take action!

If you are reading this blog you are one of the few who want to change their fitness for the better, however you must now ACT!

Start today! Do not wait till January 2nd 2011!

Here are three action steps to take RIGHT NOW!

1) Clean out the cupboards - Get rid of all the processed foods and junk that you have in the house. (Hint - 99 percent of food that is in boxes is processed and is garbage for the body)
2) Replace with healthy fuel! Food is fuel for the body, the problem is that we are feeding our bodies diesel fuel instead of premium gasoline! Go to the grocery store and purchase lean cuts of poultry, fresh vegetables, fruits, lean cuts of meat, slow burning carbohydrates like oatmeal, brown rice and yams. If you need a helping hand with this email us and we will send you some information regarding nutrition
3) Join a fitness meet-up group in your area. A fitness meet-up group is an excellent way to start on the road to fitness. When you join our meet-up groups you will be surrounding yourself with individuals who have the same goals as you do, and will support you and help you get to your fitness goals. Individuals in a meet-up group provide accountability and support!

Here are two of our meet-up groups that you can join!

In our third installment for "Achieving Your Fitness Goals in 2011" we will take a look at the process of setting goals!

Stay Tuned!

Trevor Folgering
The Canada StairClimbing Association

Wednesday, December 22, 2010

Achieve Fitness Success in 2011 Series

Welcome Back!

This is Trevor Folgering, I am the founder of The Canada StairClimbing Association.

Today I want to talk to you about a very important topic and that is setting and achieving fitness goals. If your reading this we are quickly approaching or are in 2011.

Many people have set or are setting fitness goals in hopes that this year will be the year that they will lose all that weight and increase their health.

Unfortunately many people will fail at achieving their fitness goals. Why?

Well there are five mistakes that people make that stop them from achieving fitness success.

In achieving fitness success their are simple strategies that when followed produce great results.

Listen, getting fit is not magic, there are no secrets that fit people have that make them healthy. But there are strategies that fit people do that when applied properly will give them great results.

These next series of blogs and videos will show you what a fit person does in order to get themselves to lose weight, increase their energy and have a incredible body!

Lets first talk about the mistakes:

1) Your fitness goals are more then a wish list.

Its is important to realize that you cant just wish to have a great body, or wish you could lose weight, you must take specific actions. Many people wish they had a million dollars as well and it never happens! You can't just wish you were thinner and expect to wake up one morning and have the weight be gone!

2) Your fitness goals are dirty!

Which means your fitness goals are as clear as mud! You must be able to create specific fitness goals that are clear and concise! Just saying I want to lose weight is not specific enough. Just like a combination lock or a phone number you must have the specific digits or combination of numbers to get the result you are after. If the numbers are off just by one digit, nothing works!

3) Your goals are HOT!

I mean you goals are hot air! You may have a specific goal but now you must draw up a map in order to achieve those fitness goals! You can just say I want to lose 20 lbs this month, you must create a detailed action plan to how you will do it.

4) You have no effective map

The most critical aspect after setting a goal is to have a map or a detailed plan to help you through the obstacles, challenges and pitfalls of losing weight. Many people start! They start diets, they buy gym memberships, they start exercising, they start eating healthy. In fact STARTING in not most peoples problem! Staying, continuing and finishing is!

5) No support system!

Losing weight can be a challenge. You must find the resources, people and support systems that will help you on track!

The next blogs and videos will show you ways in which to achieve your fitness goals FASTER THEN YOU EVER THOUGHT POSSIBLE!

Stay tuned!

Monday, December 20, 2010

Living Your Life with Gratitude

As we enter the holiday season it is important to realize that we must live in gratitude for all that we have. When you live in gratitude miracles can happen to you and the people around you.

Living in gratitude is much more then being kind or saying "Thank-you." It is a way of living that lets you help others who are in need and suffering.

Being in gratitude helps you understand that there are people in this world that are much worse off then you are.

Are problems are so small compared to others in this world. We are so lucky to live in this country called Canada.

Do you know that in other parts of the world there are beggers at every single corner? Not only that but there are children who beg for money or food. What is even more astonishing is that these children have had one or more of their fingers cut off by their parents to make them better beggers.

It really is jaw dropping to think that these cruelties do happen in other parts of the world.

Thats why I think its best if we all take care of each each other the best way we know how. Be kind, considerate and most importantly give back. Donate your time, your heart and your spirit to good causes. Homeless shelters, food banks. Be of service to your fellow human beings.

It is the only way to make this world a better place.

I found that one of the real reasons we are here is to develop our talent so that we can give back to the world.

So really today I want you to be thankful and live in gratitude for all that you have and all that you are! Love yourself and others! Let that love shine out and let it be felt by others.

Let others feel your love, and gratitude. Be genuine in your actions!

Start to do this in your life and you will receive miracles!

Happy Holidays!

Trevor Folgering
The Canada StairClimbing Association

Sunday, December 19, 2010

Happy Holidays Newsletter

Hi Everyone!

Please enjoy the year end newsletter for The Canada StairClimbing Association. We look forward to having a successful 2011 with you by our side!

Enjoy the holidays and please do not drink and drive!

Trevor Folgering

Issue #2 Newsletter December 19th-31st/2010

Thursday, December 16, 2010

New Stair Climbing Meet up Group - Stepping Into Better Health!

Hi everyone!

2010 is over. Did you achieve all your fitness goals in 2010? Did you lose all the weight you wanted? Did you gain all the energy that will transform you life and push your physical body to the next level? Are you happy with your present physical condition?


If you answered no to many of these questions then its time to get serious in 2011. It is never to late to begin an exercise program!

You have the potential to be lose the body fat, gain the confidence and self-esteem that you have always wanted, have an abundance of energy and of course look super lean and fit!

The Canada StarClimbing Association is here to help you reach your true physical potential in 2011. It is YOUR time to achieve the body and fitness that you DESERVE!

Yes you DESERVE to be physically fit and healthy! If you are not where you want to be physically then you are short-changing yourself!

Its time to make a change!

Welcome to the world of stairclimbing!

StairClimbing is one of the most fastest ways to get in shape! Stairclimbing for 30 minutes 3x a week will SLICE through bodyfat!

Now you can join our meet-up groups happening in YOUR CITY.

Our first one is in Regina, Saskatchewan at the Delta Hotel! Which will begin on January 10th 2011! Now is the time to get fit and healthy!

Check out our stair climbing group here:

Make the conscience step in getting what you really DESERVE this year! Make 2011 the year to "Step Into Better Health!"

Your Fitness and StairClimbing Guru
Trevor Folgering
The Canada StairClimbing Association

Wednesday, December 15, 2010

Squats for better Stair Climbers

Good Day Stair Climbing Fans.

One of the best way to improve your stair climbing is not climbing more stairs! Many people think that the way to improving in their sport is to play the sport more and more.

To some degree this is true. Obviously to be as great as Andre Agassi in tennis you need to spend many hours on the court. However he also had to work hard off the court as well.

Therefore to be a great stairclimber requires time spent away from the stairs and at the gym.

Did you know the best way to improve your stairclimbing is to squat? Squatting develops overall power and endurance in the quadriceps, hamstrings, butt and core.

However most people do not squat correctly and therefore do not get the full benefits of squatting properly.

Another mistake people make when squatting is to load too much weight on the bar and only do half or quarter squats. While your ego will get a stroking, your body will not.

I found the best way to develop explosive muscles from squats is full depth squats with your ass to the grass!

Many people have a fear of squatting low because they think it will hurt their knees or low back. Nothing could be further from the truth.

The opposite is true. doing half squats with too much weight will actually cause more damage to the knees and low back then full range of motion squats with the correct weight.

Here is the best way to do squats:

First you need to elevate your heels on a board. The idea behind elevating your heels on a board is to increase the range of motion in th squat.

Now the number one reason why most people cannot get perform full range squats is their hip flexors are so tight that the muscles prevent them from going down to the floor. If this is you, you need to stretch more!

If you do have the range of motion that allows you to go down to the floor then thats great!

Make sure tokeep your toes slightly pointed out so that you can really hit your Vastus Medialis (tear drop muscle)

Now go all the way down. Do not use any weight at this point. Make sure that you slowly start to lower yourself down using a 4 count. Pause at the bottom for one second and the drive yourself back up for one second.

Make sure your back is straight and your chest is up, never look down in the movement as you will round out your back.

Really make sure you go down to the bottom slowly and pause! After four reps your quads should be on fire!!

Start to add wait by holding dumbbells in your hands. This is safer and more effective then a barbell on your back.

Try this squatting technique for a month and your stair climbing times will get faster and faster!


Trevor Folgering
The Canada StairClimbing Association

Tuesday, December 14, 2010

Do It With Them!

It is really important in todays age to be a good role model for children. Did you know that one in two children are overweight and are at risk for becoming diabetic?

Many doctors are actually seeing children that are developing Type II Diabetes at the age of 10! Shocking, since the majority of people who develop Type II Diabetes are over the age of 50!

So what can we do to help the health of our future generations?

First and foremost you have to be a role model! You cannot just tell your kids to exercise. You must show them how to exercise and teach them how to live a healthier lifestyle.

Kids learn by observing what we as adults do. They want to emulate adults in many different ways. You as the adult have great control over your own actions which will either positively or negatively effect you child's behavior.

For example: Do you eat a healthy breakfast in the morning, or are you so rushed that you do not have time to feed yourself. This will reflect back on your children. They will see you not eating breakfast and model your behaviors.

Therefore take time in the morning to cook a solid breakfast for yourself and your children. They will learn through action that breakfast is the most important part of the day. In addition it will be great bonding time in the morning.

When it comes to exercise do you TELL your kids to exercise, or do you SHOW them how to exercise.

When I say show them, it doesn't have to be a complex workout routine. It can be a simple as playing a physical game with your children like tag. It can also be walking the dog with your children, or it can be actually doing a workout with your children.

If you become a positive role model of health and nutrition for your children then they will emulate those actions and behaviors back onto themselves.

What is the secret to getting our future generations healthy and fit? The Secret??? ....Do it With Them!

Till Next time...

Sunday, December 12, 2010

Stair Climbing Overview

Brought to you By

Stair climbing uses a combination of anaerobic and aerobic systems that challenges your ability to sustain endurance, stamina and posture. Climbing up the stairs trains production of force; climbing down the stairs trains your ability to control force and speed deceleration, which uses a different movement pattern than going up. You can use almost any stairs in any environment, such as in an office building, college or park.

Step 1

Climb up a flight of stairs by placing one foot on each step. Go up at a rate of one step per second. Pump your arms naturally as you do so.

Step 2

Turn and climb back down the stairs without rest after you have reached the top. Go down at a rate of one step per second. Keep your spine tall.

Step 3

Rest for 20 to 30 seconds at the bottom of the stairs, and repeat the exercise for three to four sets. Increase the rate to two steps per second once you have become proficient with the one-second rate.

Two Step Bound

Step 1
Bound up the steps two at time at one bound per second. Lean forward slightly as you bound. Pump your arms naturally to help you maintain balance and strength.

Step 2
Turn and climb down the stairs one step at a time as quickly as you can after you have reached the top.

Step 3
Rest for 60 seconds and repeat the exercise for three more sets.

Upward Crawl

Step 1

Place your hands on the second or third step from the bottom, and place your feet at together at the bottom of the step.

Step 2
Bring your right foot to the first or second step, depending on your body length and flexibility, and put your left hand on the next higher step.

Step 3

Repeat the pattern with the opposite leg and hand as you crawl up to the top. Keep your spine in a neutral position, maintaining your natural curves.

Step 4

Stand up when you reach the top of the stairs. Turn and climb down the stairs on your feet as fast as you can. Rest for 60 seconds, and repeat the drill three more times.

Tips and Warnings
Climbing and bounding up and down stairs requires a high range of motion in your hip and legs joints and stability in your trunk and spine for balance. Warm up your joints by moving them in their full range of motion before doing any stair climbing.
Do not hunch your back or shoulders when performing stair-climbing exercises. Not all stairs have the same height, width or number of steps. Find a flight of stairs that you can do without hurting yourself. If the height is too high, you may place too much stress upon your joints. If the height is too low, it may not be challenging enough for more advanced exercisers.

Tuesday, December 7, 2010

Time to Start StairClimbing For Real!!!!

Well It is close to New years and you know what that means right?

The start of a new healthy lifestyle! The best way to start a healthy lifestyle is to set out some great fitness related goals to achieve!
One of these goals can be complete a Stair Race here in Regina! Stair Climbing is such a great way to get fit and lose body fat! Just ask some of our members how they feel after only three weeks of climbing stairs! They feel phenomenal! Now itr your turn!

Here is your challenge! I challenge you to sign up for our stair climbing meet-up groups and start training for our Stair Climb Race happening March 13th 2011!

Our StairClimbing Meet-up group meets three times a week, Sunday, Wednesday and Friday!

For complete details check out this link:

Once you have gotten a spot in the stairclimbing meet up group, its times to register for our race!

By the way you should do it sooner then later! WHY? Because if you sign up now then you cannot back out of your training and you will have to train and get in shape. (Because there are also no refunds!) :)

So here is the link to sign up!

So what is a stair climb race all about?

Well, The race takes place inside the Delta Hotel stair well. The Stair well is comprised of 400 steps or 25 stories. Depending on your fitness level you may choose to race up the stair well once, or try the multiple climb challenge if you are a die hard fitness fanatic!

This is also a great way to support an amazing charity, The Shelter Foundation! This charitable organization helps women who have been or currently are in abusive relationships.

So come on and join the sport that is changing the way people get fit and lose bodyfat forever!

For detailed information on our Organization, please visit:

Trevor Folgering
The Canada StairClimbing Association

Friday, December 3, 2010

Get Fit Fast With Our Fitness Tips of The Month

Tip of the Month for December 2010


Learn to connect with the spiritual side of fitness. The spiritual side of fitness is the connection that bridges our physical self with the emotional/mental aspect of fitness. Spiritual Fitness is the connection that you have within yourself that resonates through physical pursuits. If you can develop your spiritual fitness levels then training takes on a higher meaning for you and the work that you put into your training will seem effortless.


Do you know that fish oils are not ideal for the human body? Mostly due to the chemical structure of the fish molecule, we cannot convert Omega 3 fish oils into usable forms of essential fatty acids! The best essential fatty acids are found from two sources which are either plant based or mammal based sources. Both are found to have great benefits to the human body.


You are no better then your weakest link. Make sure to get to the gym and work the following muscles: Glute Maximus (butt) Adductors and Abductors (Inner and outer thigh muscles) Glutes Minimus (Side of the hip responsible for abducting the thigh, when the limb is extended, and is principally called into action in supporting the body on one limb) Stair Climbing involves pushing from one limb to the other in rapid succession while moving the center of gravity upwards. Not working these muscles at all will lead to slower stair climbing times.

Wednesday, December 1, 2010

Mind Over Body

Getting to that next level of fitness can be challenging. Whether your a beginner, elite or someone in between.

Pushing your body to the next level requires commitment to nutrition, consistent workouts and one other important link in the puzzle.


The Power of the Mind is so critical it cannot be over-stated. I get a lot of questions about how to lose weight, get faster, stronger and healthier. What I realized throughout my eleven years as a fitness professional is that the reason most people cannot lose the weight, or get themselves up at 5 am to workout, or to push themselves to that next level is because they have something that is called...

"Stinkin thinkin"

Too many people have these negative thoughts in their head that it limits the body from producing the physical result that you are after!

Remember this "What your mind can believe, you can achieve"

It is so important to visualize the end result that you are after. This is because the subconscience cannot differentiate what is visualized in the mind and what is real.

So if you are constantly thinking that your body is lean, that you can workout hard for as long as you want to, that your losing fat every day and you picture what your body will look like, then your subconscience mind will already think its real and you will eventually get to your goal!

The mind is the most powerful human muscle in the body! So use it to its fullest potential!