Are you a fit, business minded Individual? Do you want to help individuals meet their fitness and health goals? Do you want to help thousands of women through the charity THE SHELTER FOUNDATION?
If you answered YES to all of these questions then you may be a perfect fit to run your very own stair climb event in your city!!!
Stair Climbing or Stair Racing is fast becoming the way to become fit and healthy. Not only is this a safe and effective way to get healthy and slice through body fat but it is FREE to do and is safe for the environment!
THE CANADA STAIRCLIMBING ASSOCIATION is seeking Licensing partners in your area to hold and run their very own stairclimbing event!
Our ASSOCIATION will stand by you 100 percent and make sure your event is successful!
All the tools will be provided to you to make sure you will be successful!
You will receive the following from our ASSOCIATION:
-A six month stair race "blueprint" showing you step by step what to do to set up your stair climb event, right up till the day of the event!
-A 20 page marketing power package to help you reach your desired participant!
- A Sponsorship Package, included in this is a sponsorship letter, Sponsorship opportunity package and Sponsorship Price Point Presentation.
- Our Diamond Sponsor "Royal Lepage Realty" who will provide marketing materials for the event as well as provide volunteers for the event and be THE place to pick up the official race kits!
- THE CANADA STAIRCLIMBING ASSOCIATION will also provide live support by 2 staff to run first stair climb race in each city launched.
-Emcee will be provided by THE CANADA STAIR CLIMBING ASSOCIATION for first stair climb event!
If this business opportunity seems like a great fit for you, please contact one of the following individuals:
Executive Licensing Director - Jacqueline Curl - Jaxy_c@hotmail.com
OR
Founder/President - Trevor Folgering - Trevor@stairclimbcanada.com
Website:
http://www.stairclimbcanada.com
1-877-51-CLIMB
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Wednesday, November 10, 2010
Saturday, November 6, 2010
Canada Stair Climbing Association
Get Fit Fast With Our Fitness Tips of The Month
Tip of the Month for November 2010
Training
Training should be viewed not just about the physical workload placed on the body, but the mental limits set on the mind. Many people do not realize how much the mind plays into becoming fit and healthy. The mind plays an important role in the strength of your body. For best results add in visualization work at the end of each workout session. Lie with your feet up against a wall, close your eyes and imagine what your body is going to look like. Train your mind to believe you already have the body and health of your dreams. What the mind believes the body will achieve!
Nutrition
Nutrition is the critical component that links your work and the results you get. Really its the missing link behind the physical workouts. You can have all the amazing workouts in the world, but if your missing link is nutrition then you will not get the results you are after! Make sure to think of your body as a high performance car. You do not put in diesel fuel into a high performance car, nor would you put in processed sugary junk into your body. Make sure to eat clean burning carbohydrates, ample amounts of proteins and healthy polyunsaturated fats and drink plenty of water!
StairClimbing
Climbing multiple sets of stairs is a great activity that burns more calories then running, lifting weights or any other type of cardiovascular activity. WHY? Because you are moving your center of gravity vertically, creating great demands on the muscular system and cardiovascular package. No other type of sport (aside from running up mountains) creates the need for vasts amounts of oxygen and ample amounts of explosive activity from the lower body. For best results start slow and increase the amount of stairs climbed during each session!
For more information and specific exercises designed for stair climbers become a member!
Visit our website www.stairclimbcanada.com for more info!!
Trevor Folgering
Founder
1-877-51-CLIMB
Tip of the Month for November 2010
Training
Training should be viewed not just about the physical workload placed on the body, but the mental limits set on the mind. Many people do not realize how much the mind plays into becoming fit and healthy. The mind plays an important role in the strength of your body. For best results add in visualization work at the end of each workout session. Lie with your feet up against a wall, close your eyes and imagine what your body is going to look like. Train your mind to believe you already have the body and health of your dreams. What the mind believes the body will achieve!
Nutrition
Nutrition is the critical component that links your work and the results you get. Really its the missing link behind the physical workouts. You can have all the amazing workouts in the world, but if your missing link is nutrition then you will not get the results you are after! Make sure to think of your body as a high performance car. You do not put in diesel fuel into a high performance car, nor would you put in processed sugary junk into your body. Make sure to eat clean burning carbohydrates, ample amounts of proteins and healthy polyunsaturated fats and drink plenty of water!
StairClimbing
Climbing multiple sets of stairs is a great activity that burns more calories then running, lifting weights or any other type of cardiovascular activity. WHY? Because you are moving your center of gravity vertically, creating great demands on the muscular system and cardiovascular package. No other type of sport (aside from running up mountains) creates the need for vasts amounts of oxygen and ample amounts of explosive activity from the lower body. For best results start slow and increase the amount of stairs climbed during each session!
For more information and specific exercises designed for stair climbers become a member!
Visit our website www.stairclimbcanada.com for more info!!
Trevor Folgering
Founder
1-877-51-CLIMB
Friday, November 5, 2010
Explosive Bounds with resistance tubing.
Check out this amazing exercise to help your explosiveness in stair climbing!!!!!
The Key to Top Fitness and Health Performance
What is the true definition of fitness?? Is it how much weight you can push, how flexible you are, or how long you can stay in the gym for??
Well no, the true definition of fitness is as follows:
Being able to do more work in less time!
Thats it! Really in a nut shell if I have person A training for an hour and Person B trains for an hour, but person A does 12 exercises and Person B does 5, then Person A is more fit then Person B!
Pretty simple isnt it?
But the fun really begins when you start increasing your own fitness levels to higher and higher levels, testing how much your body can really handle in a given amount of time.
What really is fascinating to me is how fast the body can adapt to this type of training.
Next time you want to see how fit you are see how many exercises you can do in an hour.
Try supersetting, tri-setting or even running through circuits. Any of these are acceptable forms of pushing the body to new heights.
You will be surprised from week to week how quickly your body will transform and get fitter. It doesnt take long especially if you are on top of your nutrition.
Goal for you: Increase your fitness level by adding two exercises every week, and next time you see that big burly bodybuilding pushing heavy weights, youll know that you will be more fit them he is!
Good luck and Have fun!
Trevor Folgering
Canada StairClimbing Association
1-877-51-CLIMB
Well no, the true definition of fitness is as follows:
Being able to do more work in less time!
Thats it! Really in a nut shell if I have person A training for an hour and Person B trains for an hour, but person A does 12 exercises and Person B does 5, then Person A is more fit then Person B!
Pretty simple isnt it?
But the fun really begins when you start increasing your own fitness levels to higher and higher levels, testing how much your body can really handle in a given amount of time.
What really is fascinating to me is how fast the body can adapt to this type of training.
Next time you want to see how fit you are see how many exercises you can do in an hour.
Try supersetting, tri-setting or even running through circuits. Any of these are acceptable forms of pushing the body to new heights.
You will be surprised from week to week how quickly your body will transform and get fitter. It doesnt take long especially if you are on top of your nutrition.
Goal for you: Increase your fitness level by adding two exercises every week, and next time you see that big burly bodybuilding pushing heavy weights, youll know that you will be more fit them he is!
Good luck and Have fun!
Trevor Folgering
Canada StairClimbing Association
1-877-51-CLIMB
Wednesday, November 3, 2010
Individual Climb for Regina Stair Race Explained
Hey everyone!
I have been getting a lot of people asking me which Tier they should race in for our race on March 13th 2011.
I will go over our Tier system and how you decide which Tier to go into.
Tier 1 - Beginner stair climber. This is for novices only. Someone who has never experienced or completed a stair climb race before. He or she may have been training for 3 months, 6 months or even a year, but has never really completed a stair race and is not sure what to expect.
In the event the Tier one athletes complete 25 stories or one time up the Delta Hotel stair well.
Tier 2 - Intermediate Stair Climbers - Someone that has completed ANY kind of endurance race, whether that is finishing a 5km race, or a stair race with us, or any other stair race around the world. You must have finished some type of endurance race or have been training for minimum of six months in order to get into this Tier. You can also enter into Tier 2 by finishing in the TOP 3 in Tier 1.
Tier 2 races 50 stories or twice up the Delta Hotel stair well.
Tier 3 - Advanced Stair Climbers - Any athlete that has completed any stair race in the world and has finished top 10 in their respective age category. Or anyone from Tier 2 that finishes TOP 3.
Tier 3 athletes race up 75 stories or three times up the Delta Hotel Stair well.TOP THREE IN THIS CATEGORY WILL FORM PART OF TEAM CANADA AND BE ABLE TO RACE INTERNATIONALLY, GET SPONSORSHIPS, DISCOUNTS ON RACES AND CASH PRIZES! TOP THREE WILL ALSO ADVANCE TO TIER 4 - OUR ELITE ATHLETES!!!!
Tier 4 - The Elite Athletes - Our Pros! The best of the best race at this level. Come out and see some amazing stair climbers push their bodies to the limits and burn some rubber on the stairs! - To qualify to enter the Elite category you must finish TOP THREE in the advanced category.
Tier 4 races 100 stories up or four times up the Delta Inn Stairwell!
TOP THREE IN THIS CATEGORY QUALIFY TO BE PART OF TEAM CANADA AND WILL BE ABLE TO RACE INTERNATIONALLY IN 2011. FIRST INTERNATIONAL RACE IS HUSTLE UP THE HANCOCK IN CHICAGO, FOLLOWED BY EMPIRE STATE BUILDING RUN-UP IN FEBRUARY AND TAIPEI 101 IN THAILAND!!! SPONSORSHIPS AVAILABLE AT THIS LEVEL!
Do you have more questions about our Tier system?? Visit our website at www.stairclimbcanada.com
or send us an email at trevor@stairclimbcanada.com
Trevor Folgering
Founder
The Canada StairClimbing Association
1-877-51-CLIMB
I have been getting a lot of people asking me which Tier they should race in for our race on March 13th 2011.
I will go over our Tier system and how you decide which Tier to go into.
Tier 1 - Beginner stair climber. This is for novices only. Someone who has never experienced or completed a stair climb race before. He or she may have been training for 3 months, 6 months or even a year, but has never really completed a stair race and is not sure what to expect.
In the event the Tier one athletes complete 25 stories or one time up the Delta Hotel stair well.
Tier 2 - Intermediate Stair Climbers - Someone that has completed ANY kind of endurance race, whether that is finishing a 5km race, or a stair race with us, or any other stair race around the world. You must have finished some type of endurance race or have been training for minimum of six months in order to get into this Tier. You can also enter into Tier 2 by finishing in the TOP 3 in Tier 1.
Tier 2 races 50 stories or twice up the Delta Hotel stair well.
Tier 3 - Advanced Stair Climbers - Any athlete that has completed any stair race in the world and has finished top 10 in their respective age category. Or anyone from Tier 2 that finishes TOP 3.
Tier 3 athletes race up 75 stories or three times up the Delta Hotel Stair well.TOP THREE IN THIS CATEGORY WILL FORM PART OF TEAM CANADA AND BE ABLE TO RACE INTERNATIONALLY, GET SPONSORSHIPS, DISCOUNTS ON RACES AND CASH PRIZES! TOP THREE WILL ALSO ADVANCE TO TIER 4 - OUR ELITE ATHLETES!!!!
Tier 4 - The Elite Athletes - Our Pros! The best of the best race at this level. Come out and see some amazing stair climbers push their bodies to the limits and burn some rubber on the stairs! - To qualify to enter the Elite category you must finish TOP THREE in the advanced category.
Tier 4 races 100 stories up or four times up the Delta Inn Stairwell!
TOP THREE IN THIS CATEGORY QUALIFY TO BE PART OF TEAM CANADA AND WILL BE ABLE TO RACE INTERNATIONALLY IN 2011. FIRST INTERNATIONAL RACE IS HUSTLE UP THE HANCOCK IN CHICAGO, FOLLOWED BY EMPIRE STATE BUILDING RUN-UP IN FEBRUARY AND TAIPEI 101 IN THAILAND!!! SPONSORSHIPS AVAILABLE AT THIS LEVEL!
Do you have more questions about our Tier system?? Visit our website at www.stairclimbcanada.com
or send us an email at trevor@stairclimbcanada.com
Trevor Folgering
Founder
The Canada StairClimbing Association
1-877-51-CLIMB
Sunday, October 31, 2010
Stair Climbing For the Older Adult
There are many people who can be benefit from stair climbing. One of the populations that has not been talked about is the older adults, or seniors.
Why Stair Climbing for the Older Adult?
Many seniors have trouble with their hip musculature as they age. This is because as we age generally speaking we are less and less active. We sit around more, and are bodies become more "fragile." The senior may become more prone to illness or colds which will in turn make them less active.
As an adult who is aging this is not a good sign. The less active you are the heavier the senior may become leading to more pressure on the hip, knee and ankle joint. This additional pressure puts more stress on the overall musculature of the lower body, especially the hip region.
This "snowball effect" leads to many hip surgeries. Its unfortunate but the easiest way to actually remedy this problem is simply to use your own bodyweight. No weights are needed, no fancy machines, just you and a set of stairs.
A caveat please, if you already have hip problems please seek the guidance of a health professional before beginning any stair climbing program.
Why Stair Climbing?
Stair climbing is a natural human movement that human beings have done since the beginning of time. We all have climbed a flight of stairs in our lives no matter how little activity we have done.
The great thing about stair climbing is that it is a "natural movement" meaning it causes no injury to the human body. In fact if done properly under the supervision of a health professional, someone with hip issues should be able to strengthen the hip joint and surrounding musculature with ease.
The key is to start of very slowly climbing stairs. We will be blogging about starting a stair climbing program for seniors shortly.
There are many examples of older stair climbers who have done very well and maintain excellent hip and cardiovascular health well into their 80's and 90's.
One example of an "Older Adult" Stair Climber is Anthony Simanavicius who is 53 years young!
Anthony is a great example of someone who began climbing stairs not to long ago and made terrific gains!
Twice a year he competes in the CN Tower Climb in Toronto, Ontario Canada. His time this year was 13 minutes and 58 seconds, beating many climbers who are 20 or 30 years younger then he is! The average time to climb the CN Tower is 20-30 minutes for males and 25-35 minutes for females.
Of course you do not have to have a goal of completing the CN Tower in 14 minutes or even a goal to climb the CN Tower, but that would be great!
A goal for the senior is to start of slow and perhaps just climb a flight a day. Thats it! All you have to do is start!
For more information on stair climbing please visit
www.stairclimbcanada.com
or phone 1-877-51-CLIMB
In True Health,
Trevor Folgering
Founder
The Canada StairClimbing Association
Why Stair Climbing for the Older Adult?
Many seniors have trouble with their hip musculature as they age. This is because as we age generally speaking we are less and less active. We sit around more, and are bodies become more "fragile." The senior may become more prone to illness or colds which will in turn make them less active.
As an adult who is aging this is not a good sign. The less active you are the heavier the senior may become leading to more pressure on the hip, knee and ankle joint. This additional pressure puts more stress on the overall musculature of the lower body, especially the hip region.
This "snowball effect" leads to many hip surgeries. Its unfortunate but the easiest way to actually remedy this problem is simply to use your own bodyweight. No weights are needed, no fancy machines, just you and a set of stairs.
A caveat please, if you already have hip problems please seek the guidance of a health professional before beginning any stair climbing program.
Why Stair Climbing?
Stair climbing is a natural human movement that human beings have done since the beginning of time. We all have climbed a flight of stairs in our lives no matter how little activity we have done.
The great thing about stair climbing is that it is a "natural movement" meaning it causes no injury to the human body. In fact if done properly under the supervision of a health professional, someone with hip issues should be able to strengthen the hip joint and surrounding musculature with ease.
The key is to start of very slowly climbing stairs. We will be blogging about starting a stair climbing program for seniors shortly.
There are many examples of older stair climbers who have done very well and maintain excellent hip and cardiovascular health well into their 80's and 90's.
One example of an "Older Adult" Stair Climber is Anthony Simanavicius who is 53 years young!
Anthony is a great example of someone who began climbing stairs not to long ago and made terrific gains!
Twice a year he competes in the CN Tower Climb in Toronto, Ontario Canada. His time this year was 13 minutes and 58 seconds, beating many climbers who are 20 or 30 years younger then he is! The average time to climb the CN Tower is 20-30 minutes for males and 25-35 minutes for females.
Of course you do not have to have a goal of completing the CN Tower in 14 minutes or even a goal to climb the CN Tower, but that would be great!
A goal for the senior is to start of slow and perhaps just climb a flight a day. Thats it! All you have to do is start!
For more information on stair climbing please visit
www.stairclimbcanada.com
or phone 1-877-51-CLIMB
In True Health,
Trevor Folgering
Founder
The Canada StairClimbing Association
Thursday, October 28, 2010
Training for A Stair Climbing Race...Without Climbing Stairs
So your wanting to compete in a stair climbing race but do not have a proper set of stairs to train on. What do you do?? Is it even possible? Can you get a good time by NOT training on stairs.
The answer to these questions are found below. In short ....IT IS POSSIBLE TO TRAIN FOR A STAIR CLIMBING RACE AND STILL DO VERY WELL WITHOUT CLIMBING STAIRS!
Tip #1 - Training with weights
One of the overlooked aspects of stair climbing is training with weights. Many athletes do not want to train with weight due to the misconception that they will become bulky and carry to much weight for a stair climbing race.
Just the opposite will happen. You will become more efficient and quicker stair climber. The secret is to train smarter, not harder in the weight room.
Secret Tip - Train with your bodyweight only:
Your not a bodybuilder or powerlifter so you shouldn't train like one. For a stair climber the best exercises to choose from are exercises that use the most amount of muscle per repetition. For examples please go to featured exercises on our website.
Tip #2 - Train Hamstrings More then the front of your legs Since climbing stairs involves more hamstrings and glute muscles you must train them to be the stronger and more dominant muscle in the leg. Make sure to train hamstrings and glutes (buttocks) first thing in the week. You must also train the outside of the hips as well as this is usually the weaker link for the stair climber.
Tip #3 - Become an efficient Cardio Master. Since you do not have stairs to train on, the next best thing is to have an amazing cardiovascular program to fall back on.
You just train on either s stepmill or stair master. Make sure to start doing interval training at least 8 weeks before the big race. begin with 30 seconds on 30 seconds off and to increase your intervals every week. Ex: - 1 minute on - 30 seconds off.
The key in your cardiovascular training sessions is to train near or above your lactate acid threshold. Your heart rate should be close to 75-85 percent of your maximum. You should try to mimic the stair climb race as much as possible. To figure out your lactate acid threshold heart rate: 220-age x .75-.85.
Try to hold that heart rate for as long as you can. You may only at the beginning be able to hold a 75 percent max heart rate for only 5 minutes, but over time you should be able to improve this number significantly.
Tip #4 - Rest For Better Results
The one thing you can do for your body is to make sure you get enough rest. This includes 8 hours of sleep, but also requires you to schedule proper rest days. Make sure to take a full two days off a week, especially if your getting ready for an important race! An example of a training schedule follows:
Sunday - Long cardio session
Monday - Weights
Tuesday - interval training
Wednesday - OFF
Thursday - Weights
Friday - Interval training
Saturday - OFF
I hope this helps those of you who have no stairs to train on for a stair climbing race.
For more information about stair climbing go to
www.stairclimbcanada.com
or Phone
1-877-51-CLIMB
The answer to these questions are found below. In short ....IT IS POSSIBLE TO TRAIN FOR A STAIR CLIMBING RACE AND STILL DO VERY WELL WITHOUT CLIMBING STAIRS!
Tip #1 - Training with weights
One of the overlooked aspects of stair climbing is training with weights. Many athletes do not want to train with weight due to the misconception that they will become bulky and carry to much weight for a stair climbing race.
Just the opposite will happen. You will become more efficient and quicker stair climber. The secret is to train smarter, not harder in the weight room.
Secret Tip - Train with your bodyweight only:
Your not a bodybuilder or powerlifter so you shouldn't train like one. For a stair climber the best exercises to choose from are exercises that use the most amount of muscle per repetition. For examples please go to featured exercises on our website.
Tip #2 - Train Hamstrings More then the front of your legs Since climbing stairs involves more hamstrings and glute muscles you must train them to be the stronger and more dominant muscle in the leg. Make sure to train hamstrings and glutes (buttocks) first thing in the week. You must also train the outside of the hips as well as this is usually the weaker link for the stair climber.
Tip #3 - Become an efficient Cardio Master. Since you do not have stairs to train on, the next best thing is to have an amazing cardiovascular program to fall back on.
You just train on either s stepmill or stair master. Make sure to start doing interval training at least 8 weeks before the big race. begin with 30 seconds on 30 seconds off and to increase your intervals every week. Ex: - 1 minute on - 30 seconds off.
The key in your cardiovascular training sessions is to train near or above your lactate acid threshold. Your heart rate should be close to 75-85 percent of your maximum. You should try to mimic the stair climb race as much as possible. To figure out your lactate acid threshold heart rate: 220-age x .75-.85.
Try to hold that heart rate for as long as you can. You may only at the beginning be able to hold a 75 percent max heart rate for only 5 minutes, but over time you should be able to improve this number significantly.
Tip #4 - Rest For Better Results
The one thing you can do for your body is to make sure you get enough rest. This includes 8 hours of sleep, but also requires you to schedule proper rest days. Make sure to take a full two days off a week, especially if your getting ready for an important race! An example of a training schedule follows:
Sunday - Long cardio session
Monday - Weights
Tuesday - interval training
Wednesday - OFF
Thursday - Weights
Friday - Interval training
Saturday - OFF
I hope this helps those of you who have no stairs to train on for a stair climbing race.
For more information about stair climbing go to
www.stairclimbcanada.com
or Phone
1-877-51-CLIMB
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