Friday, February 25, 2011

Lose Body Fay and Get Healthy with The ExpressFit Training Program!

Are you tired of carrying that extra weight?

Wanting to know exactly how to lose body fat?

Do you want a easy to follow, no fail fitness plan that will actually product results?

Then you need to read this!

Losing body fat can be a challenge, but not with the ExpressFit Training Program. Our fitness professionals are created an amazing stairclimbing training program that will allow you to lose bodyfat at a record pace!

Th ExpressFit Training Program will allow you to lose your bodyfat and help you develop a healthy lifestyle for life.

What is the ExpressFit Training Program?

The ExpressFit Training Program is based on sound training principals of climbing stairs.

Stairclimbing is the FASTEST way to lose bodyfat! If done consistently climbing multiple stairs will help you lose weight, increase your health, fitness and vitality and decrease any chance of health-related diseases like strokes, heart disease and cancers.

The ExpressFit Training Program starts with a three month beginner program that will allow you to experience the positive benefits of climbing stairs in you area. You will be able to track your progress and actually see positive results each and every time you workout. Progress is fast and easy!

You will also have access to top quality nutritional information and recipes that will allow you to eat amazing delicious foods, that are easy to prepare and will give you the results you deserve!

Lastly you will be able to book a consultation with our fitness professionals. Our fitness consultants will be able to guide you and help you in creating the healthy lifestyle that you want.

Screenshots of The ExpressFit Training Program

Nutrition Screenshots

For more information and to see what kind of results people have gotten from The ExpressFit Program please visit our website:

The ExpressFit Training Program

Step Strong!

Trevor Folgering
The Canada StairClimbing Association

Wednesday, February 23, 2011

Please Support Trevor's Stair Climb To Heaven

Trevor Folgering is going to climb 68,088 ft ,Over TWICE AS HIGH AS A JET FLIES for the World Vertical Stair Climb Title in Toronto, Sept 29,2011

Not quite to Heaven but as close as Trevor can get on your behalf.

Stair Climbing at this level is one of the most painful sports there is. Trevor will endure 21-24 Hours on behalf of Children Hospital Foundations that support your kids , kids who are very sick and all the kids with Special Needs and Disabled that want to climb stairs but can't..

If he can endure 21-24 hours on behalf of the kids you love, I am sure you can give Trevor a moment of your time and other moment to inspire all your contacts to sign a Petition to Support Trevor's Stair Climb that he needs to get to climb a specific building he wants to climb.


Sign the Petition Here

Monday, February 21, 2011

Decrease Your StairClimbing Times!

I would just like to expand on my video post on how to improve your lactic acid threshold levels. This is the key to becoming a faster athlete and stairclimber. It is also very useful for individuals looking to loose weight. Enjoy!

If you want to climb stairs faster then you must increase your lactic threshold levels. What does this mean? Lactic Threshold simply means your body’s ability to deal with and remove lactic acid from the muscles while climbing stairs.

Lactic acid is a byproduct of anaerobic metabolism. In simple terms lactic acid is produced when you exercise so vigorously that the body cannot get enough of the oxygen it requires. When this happens, lactic acid is formed in the muscles. Lactic acid is your body’s way of shutting down muscle contractions to help the body meet with the increased demands of exercise.

When you first begin to climb stairs, you will notice a “burning sensation” in your legs. As you continue to climb eventually there will be enough lactic acid in the muscles that you will be unable to climb another step. This is called your “Lactate Acid Threshold”

Lactic Acid Threshold is again the point at which your body cannot keep up with the amount of lactic acid in the muscles. In beginner stairlcimbers this usually will happen around 50-60 percent of your maximum heart rate (220-age = Max HR)

The lactic acid threshold can be actually improved through continuous training and demanding more from the body physically each and every time you climb stairs.

Top elite stairclimbers have a Lactic Acid Threshold of approx 80-90 percent of their maximum heart rate.

To actually improve your own lactic acid threshold try the following training methods:

1)Interval Training – Interval training is one of the best ways to improve your lactic acid threshold fast! This can be done on the stairs and is really simple to do. Interval training is simply increasing the tempo or speed over a certain distance and then slowing the body down for a short rest period. If you are a beginner you will need to start off slow. Start off by warming up the body very well and completing a cycle of 5-6 floors. When finished warming up complete the following interval

1 cycle of 15 floors – 1 set of stairs run, 1 set of stairs climb

The combination of running up one flight of stairs and then slowly climbing the next flight and alternating until you reach the 15th floor is a great interval workout that will really help increase your Lactic Acid Threshold.

You may want to start out by doing a interval of only 6-8 floors, especially if your just getting into climbing stairs for fitness. Complete as many “cycles” as you can in an hour.

For stairclimbers that are more advanced try this exercise. Set your stopwatch for one hour. In the building you train at perform 10 squats per floor. Remember to run up to the next floor and perform 10 squats. Depending on the number of floors in the building you may end up doing 500+ squats in one cycle.

After you have completed this go back down to the bottom of the stairs and then do 20 squats per floor.

The next time you go up try 10 jumping squats per floor.

Lastly you may want to try higher squat numbers such as 40 squats per floor, however it does take some time to build up to this point.

Doing a training session like this will certainly increase your lactic acid threshold!

Trevor Folgering
The Canada StairClimbing Association

Tuesday, February 15, 2011

Want washboard abs, toned legs? Climb stairs say experts

Pity the poor stepper!

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

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

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

"It's the intensity," said Kerri O'Brien of Life Fitness, which designs and manufactures exercise equipment.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Friday, February 11, 2011

Petition to Re-Instate The CN Tower Endurance Climb

Hi StairClimb Fanatics!

Back in 1981 a record was set by Robert C. Jezequel who climbed up the CN Tower 17 times in 11 hours and 17 minutes. Each time he descended by lift.

We are going to break this record, by not only completing more then 17 times up the CN Tower but by also descending down the stairs of the CN Tower as well.We would like to complete this amazing physical challenge in support of children's hospitals across Canada.

Unfortunately the record was rested in the late 1980's but showed up in an edition of the Guinness Book of World Records in 1991.

We need your help! We have a petition going around that states to re-instate the CN Tower Endurance Climb set in 1981.

We are aiming for 100,000 signatures to take to the Guinness Book of World Records so that they see that this human endurance feat is being done for a great cause!

Please help us in getting this world record re-instated once and for all!

We thank you for supporting our cause and hope you can make it out to the CN Tower when we break this 30 year old record!

Trevor Folgering
The Canada StairClimbing Association

Wednesday, February 9, 2011

New Discussion Forums for The Canada StairClimbing Association

We now have a new forum for discussions on StairClimbing and health related topics like weight loss and nutritional supplementation.

This is a great place to discuss the hot topics of stairclimbing and really help us create a global community. Please feel to add you own topics and reply to other posts. Even if you are new stairclimbing please feel ask questions to others and really get as much information as you can. This forum is a place where we can all share training tips, information about races, competitive strategies and share the latest news and views of stairclimbing.

This forum is also a great place to share ideas on how you would like to see the sport progress. Our goal is to have stairclimbing become a global phenomenon. We need your help! This is your chance to help grow this sport by becoming part of the community. It is really important that we grow the community of stairclimbers, which means adding your own thoughts and opinions on what YOU think is important.

Please post and respond to topics here

Trevor Folgering
The Canada StairClimbing Association

Monday, February 7, 2011

February Newsletter

Take a look at our February Newsletter! Get great insights into the world of stairclimbing, fitness and health! Take a look at our featured athlete, Napoleon Woo from Montreal, Quebec!

Saturday, February 5, 2011

New York Empire State Building Run-up Race Review

On February 1st Trevor Folgering founder of the Canada StairClimbing Association raced up the 1,576 stairs of The Empire State Building. This is a world class race and is considered the "World Championships of Stairracing"

Trevor's Experience

I arrived in New York Jan 30th and had a good day to acclimatize to the New York Environment. During the first day at New York it is a tradition to do a warm-up and run to the Empire State Building and check out the building. As I ran their I slipped on some ice and fell to the ground. Not a good start, and I had slightly hurt a muscle in my lower back. It wasn't debilitating, I would just have to put some ice on it to reduce inflammation. I continued running and made it to the building in twenty minutes. The building is a magnificent structure and very iconic.

Inside there are security officers everywhere. You can't go anywhere in the building without running into one of them.

I headed up the the second level to see if they were setting up the registration area, but was stopped by security their and was almost escorted out of the building. "No dry-runs" the security officer said. I laughed and left the building, finishing the rest of the warm-up with great fury.

On race day I arrived pretty early around 7:30 am. I headed up the the second level registration area, which was already full of athletes who were racing for charity.

I registered and grabbed my number for the start line, which was 32. I had a feeling I would be around this number as I finished 30th last year.

Our start was at 10:35 which left me a lot of time to socialize with other athletes, but most importantly to mentally get ready to push my body to maximum capacity.

It was great meeting athletes from all over the world. I really think stairclimbers are the nicest athletes out there. Everyone is so pleasant and friendly. It is so nice to see, especially coming from a sport like bodybuilding where everyone is very closed and not open to conversation before an event.

I continued to socialize until around 9:30, where I began my mental prep and warm-up drills. Myself and another athlete from the states found a very quiet place to do warm-up drills. My body felt pretty good and my back was much better then the previous day.

As I finished my warm-ups I began to really quiet the mind as I knew that the start of this race is very crucial and can be at times dangerous. If I was to have a good start I would need to really keep any anxious thoughts at bay and really start to mentally get in the zone.

The start on this race is pretty wild and crazy. Just imagine 80 athletes running toward a small doorway that leads to the stairwell. Its like being chased by 80 bulls in a stampede!

I lined up with everyone at the start of the registration area. We were all lead down the stairs to the start line. For the first time the athletes were all together and I could really feel the energy rise.

I could hear the Marshall telling us all to "slow down and hold up." Some people listened and the mass of athletes slowed down.

We all approached the start line together. The first 10 people get the front line and all the other athletes joust for position to be closer to the front line.

I heard the opening remarks very clearly. "RUNNERS TAKE YOUR MARK!" and then the horn went off and we stampeded toward the doorway that lead to 1,576 stairs of pain.

I was able to squeeze through the doorway with the other athletes, just barley. It felt like I was being "lifted" through the doorway as their were so many athletes around me that it seemed like I could easily crowd surf my way to the stairs. I believe its the adrenaline that made me feel this way, as I a recollection of my feet feeling very light.

We began to climb the first twenty floors, which were just like any ordinary stairs. I felt I wasnt able to really push hard at the start since their was so many people around me it made it hard to really push at maximum capacities. I felt like I was pushing around 40 percent of my maximum.

At one point a fight almost broke out in the stairwell, as I saw one athletes stumble to the ground and another athlete yelling "stop it!" Quiet a wild ride!

As we got past the twentieth floor athletes began to fad and it was easier to pass people, I know felt I was working close to maximum capacity.

The stairwells at the Empire State Building are very different then other stairwell. After the 20th floor there are long landing in between floors, so it makes it a longer more tougher climb.

At floor 20 and 65 you have to cross the entire building and enter another stairwell, so the actual building is different then a regular building. It is quite unique!

As I got towards floor 65 I found my lungs were actually keeping up with my legs and felt pretty strong, but suddenly around floor 75 I felt a little light headed which is new to me. I might have been slightly dehydrated before the race and this could of been one symptom.

I pushed passed this and continued to race to the 86th floor. As I got to the top, I noticed the first sign of light. I raced harder and wanted to really finish strong!

I entered the 86th floor and ran toward toward the exit. Finally! I sprinted towards the finish line: 13 minutes and 15 seconds my finishing time indicated.

I was exhausted by happy to finish. I was slightly disappointed with my finish as I wanted to go under 13 minutes. However I was happy that I beat my previous best by 35 seconds.

I got back to the 61st floor for the race results. I finished 29th out of 213 runners. I was the first Canadian over the line which was a great feeling.

The race is becoming more competitive each year. Last year I ranked 30th which means that there are more competitive athletes at this race.

Next year I will be back and breaking the 13 minutes mark and getting into the top 10!

Overall it was an amazing experience and one that I will never forget! Thanks for all the people in New York who made this happen! Check out some of the pictures below!

Till next time!!

Trevor Folgering
The Canada StairClimbing Association