Trevor Folgering Talks About Labels and Living in the Moment

To fully become physically well and living at your best, it is important to stop using destructive labels. Many people walk around labelling themselves as ill, tired, depressed, overweight and fatigued. These labels keep us from getting better physically, but they also keep us from moving forward and becoming the healthiest versions of ourselves. This blog is going to focus on the destructive path that giving yourself a label will produce and give you some alternatives to start seeing your life differently which will give you a fighting chance at becoming a vibrant, healthy individual.

Words of Wisdom: Life is a CHOICE! 

 Through this clip of one of my favorite movies "The Peaceful Warrior" - the character Socrates played by Nick Nolte responds that life is a choice, you can choose to be a victim or  anything else that you choose to be. This statement shows just how powerful our minds are! Our minds control our body, yet how often do we really label, judge and put ourselves into a box of sickness and disease. Have you ever said the following to yourself?

• I am always feeling tired
• I feel depressed today
• I am never going to get better
• I am a failure
• I am overweight and will never lose weight
• I do not deserve to feel better
• I am not athletic, so why bother exercising
• I also will be sick
• I don't deserve a healthy body

These are just some of the judgments that we carry around with us on a daily basis. Many people call these the stories that we tell ourselves. These stories are the limiting beliefs that keep us from really experiencing a life of joy and health. We can also put ourselves in a box and put a label on our bodies, which limits us in what we do and ultimately how healthy we become. What are some of the labels that you put on yourself?

• I have diabetes
• I have adrenal fatigue syndrome
• I have depression
• I am an alcoholic
• I am overweight
• I am unhealthy

This list is just a few examples of the labels that we give to ourselves. Labelling your self is a very destructive way to live your life. it suppresses your true self and limits your mind from moving into a more positive state of being.

Take out the Trash

From this brillant scene from the same movie the peaceful warrior we see that Taking out the trash refers to anything that is keeping you from living within the moment, which is the only thing that really matters in life! We have no control over the future and we certainly cannot change the past. So we must live within this moment - right here, right now with certainty, clarity and purpose. So giving yourself a label allows you to live full heartedly in the past. Like a ball and chain wrapping around your ankle, you carry that label around with you day in and day out, wondering when it will get better. Why not break the shackles of that ball and chain, get rid of it, throw it out. Your past does not equal the present. In other words you are not your past. So many people live in their past and that's why so many people are still sick, tired and overweight.

Writing a New Script For Yourself

 If a goose wanted to fly east for the winter instead of south, would they be able to?? No! It is programmed into them to always fly south for the winter. Unlike geese, human beings are unique in our genetic evolution. We have the opportunity to write our own script. If you do not like the life your leading right now and need a change, you can rip up your current script that you're using and start fresh. Let me ask you something, do you watch the same movie over and over again even if you don't like it? I highly doubt that you would. Well why do you keep on labeling yourself, using limiting statements and forcing yourself to live in the past??? The answer is real simple - Conditioning.

You have to condition your mind to start accepting a new way of thinking, in other words accepting a new reality. You must live in the moment and begin to think differently about who you are as a person!

Break free of the bonds that hold you back. How we view ourselves can propel us forward or bring us to the depths of despair.

 How are you labeling yourself? Can you get out of your own way?? 

So if you have followed me this far down the rabbit hole, now is your turn to shine. Take a few moments to figure out the labels that are forcing you to stay stuck in the past. Remember, your past does not equal your future. You are not your mistakes, you are not a disease, you are not a bunch of symptoms. You are an incredibly powerful human being that has limitless potential. The real question is can you get out of your own way to make that happen. Too many people are stuck because they cannot get out of their own way. They live in their negative thoughts, feelings and emotions. To be a truly healthy individual you must let that go, and live within the moment, free of labels. So the biggest question is... Can you let go of it all and just live in this moment.

The Next Step

I would love to work with you on helping you become the healthiest version of yourself. I don't just work with you on fitness and nutrition which is only a very SMALL portion of being truly happy and healthy. Psychology is everything! The mechanics of losing weight and creating a healthier life is only 20 percent. The remaining 80 percent is psychology. It is removing those roadblocks and returning from a state of sickness into a state of health. I would be honoured to help remove your limiting beliefs and labels and show you what is really possible when you live within the present moment, take out the trash and live without labels. If you would like to begin your road to health, please contact me at thrive@trainwithtrevor.com or click this link to begin your journey with me.

Keep on Thriving!

Trevor Folgering

Trevor Folgering Talk About Healthy Alternatives to Wheat and Grains

If you read my last blog post regarding the ill effects of eating grain, this is a continuation of that blog post, introducing some of the healthy foods that can be eaten instead of grain. If you missed my last blog post, you can find it here.

Detoxing From Grains - What to Expect 

When you make the conscious choice to remove all grains and wheat from your diet, you are going to go through a period of detoxification. The reason for this is in part of the protein called Glidan, which acts as an opiate in the brain, much like class of drugs called opiates, it stimulates your brain to crave more grains. Once glidan is removed from your diet, the brain and body go into a slight withdrawal phase. This is called opiate withdrawal. Now not everyone will go through this withdrawal phase, it happens to about 40 percent of individuals who stop eating grains.

This is by no means as terrible as coming off of a hard drug, however it isn't pleasant by any means. The withdrawal symptoms can include, nausea, headaches, fatigue, depression and mood swings. Now the good news is that everyone survives and the symptoms only last two days to a week.

Now there are ways to cope with these withdrawal symptoms. Below are some tips to offer some relieve if you begin to experience any of these side effects after coming off of grains.

1. Pick a good time to do this - Make sure when you cut grains, pick a time where you are less stressed and under pressure to do certain tasks.
2. Hydrate - It is very easy to become dehydrated when you cut out grains, because when you start to lose weight, much of the weight in the beginning will be water weight, so it is really easy to become dehydrated. Hydrate more than usual.
3. Add back the Salt - When you lose water, you also lose salt, so add back into your diet a mineral rich salt, like sea salt Not a lot, but a light sprinkle over your healthy alternative food will be fine.
4. Add Magnesium into your diet - Virtually everyone has a magnesium deficiency due to the lack of magnesium in our produce and water supply. Very often when someone cuts out grains they experience cramps of the hands and Charlie horses in the calves, so consider a magnesium supplement.
5. Pamper yourself - Get a massage, watch a funny movie and DON'T EXERCISE. You are going to feel awful so don't make it worse :)
6. Seek Support - This could be a friend, spouse, neighbour, someone who understands what you're going through. It helps to talk about what you're going through and have someone listen and lend a sympathetic ear.

Remember there is nothing wrong with you, it's what's right with you. but it is a process you will have to go through to get better.

Eating Alternative - What to Eat

So if you have just cut out grains, what exactly do you eat?  A simple fundamental rule is to look for single, one ingredient foods. So if you have greens and vegetables in your refrigerator you know that's free of wheat, gluten and other grains. Also clean cuts of meats such as lamb, poultry, steaks etc. Raw almonds and nuts are great too, so real, natural single ingredient foods where no food manufacturer has added some form of grain.

Keep in mind also that we just took away this appetite stimulant from your food intake. So a very common theme that many people observe is that they are not as hungry during the day. So now you can focus on fueling the body properly throughout the day.

The other not so obvious problem is that wheat is often hidden in processed foods and called different names like "Rue" or "Hydrolyzed Vegetable protein" or "Penko" There are about 40 alias for wheat and a dozen for corn. So the solution is to not eat foods that have a label. However if you do eat some processed foods, just be aware that wheat can be hidden with different names.

Additionally do not reach for "gluten-free foods. Gluten free foods usually have junk carbohydrates that are added which make the food taste the same and have the same consistency as their grain counterparts.

If you would really like to see some recipes and meal examples that are free of grains, wheat and gluten, please become a member. For only 49.95/month you will be introduced to recipes that are healthy and are void of grains and wheat. You can become a member by today by clicking here

Of course if you stop eating grains and wheats are you going to be in perfect health? No of course not. Just like an alcoholic who stops drinking also has nutritional deficiencies as well. Health may not recover right away, it starts with wheat and grain elimination, but the full path may vary. That is why I coach people online to help them transform their health from the inside out. Because it became clear to me that there is no one solution that fits everybody. There are basic principles that are involved, but we all respond to nutrition differently to fulfill our nutritional needs.

So if you're looking to completely transform your health I would highly encourage you to hire me as an online coach. I say this not to sell you anything, but to help you become the healthiest version of yourself.

Feel free to message me with any questions you may have about eliminating wheat from your diet. I will always answer anyone that wants to discuss health, fitness and nutrition. You can contact me directly here.

Till next time, keep on thriving!

Trevor Folgering

Pushing Past Mediocrity

What does it really take to push your body to new physical heights and be able to experience a body that is full of life, vitality and energy??

Most people do not actually realize how they need to push themselves to get the results they deserve.

The problem is that its not only the training that they must push themselves through, but they must also push through societies constant message of being mediocre.

While fitness professionals all over the world try desperately to change clients views on living a healthy lifestyle, other sources of influence tell them its alright to live a life full of mediocrity and forget about a healthy lifestyle.

For example - take a look at any 30 minute television show broadcast around the world. In a 30 minute time span the t.v viewer is bombarded with commercials and messages to go and eat that burger from A&W or go and purchase the latest high tech gadget that will keep everyone sedated and lazy. And this is only in thirty minutes.

Most individuals watch way more then thirty minutes of TV.

Society is telling us that living a life of mediocrity is way better then living a life of health and fitness.

How many ads do you see about living healthy, purchasing a gym membership or hiring a personal trainer to take your life to a higher level??? That's right..there is NONE!!! (well maybe a few in the new year)

Do you see the issue here??? We have been sold a bill of goods for so many years. We just except that as the way it is and go about our day.

However you can do something about this!

Fight Past Living a Mediocre Lifestyle

1) Refuse to purchase any types of foods that are processed, man made, or have added chemicals, sugars, salts, fats and additives.

2) Hire a Personal Trainer! Get educated about how to really treat your body and fight past living a mediocre lifestyle.

3) Start to live more consciously and realize that the small things make the biggest difference over the long run. Being conscious about your health is the number on way to break free of being mediocre!

4) Join our stairclimbing meet-up groups! These groups are a great way to start your fitness journey! Take a look at some of the feedback we have been getting in the last year! This group is for everyone and is not just for people who are fit! Com check it out!

I urge you to really rebel against societies message of being mediocre and start living a life of fitness!

Your Fitness Mentor and Guru,

Trevor Folgering
Founder
The Canada StairClimbing Association
www.bodyrevolution.ca
www.stairclimbcanada.com
543-4598

Summer Poison - Ice Cream!

Well now that it is summer its time to relax and take a few months to enjoy the nice weather and let it all hang out (not literally!)

Ice cream is a food that can kill us. Loaded with sugars, unhealthy fats and oils. This summer time "treat" should be avoided to maintain a healthy figure and waistline.

Not only that but ice-cream provides no nutritional value and does nothing to fuel workouts or provide any type of recovery from workouts.

What really bugs me is the insane amount of people lining up for this summer poison. There is nothing good about ice cream - yet people poison their bodies with it.

There are alternatives to ice-cream if you looking for a alternative. How about a ice-cold protein smoothie?

Here are some protein smoothies that take the place of ice-cream and are amazing for leaning out, building lean muscle tissue and losing body fat!

Protein Smoothie - Max Protein Recipe

Ingredients:
1 banana 1 tbsp pf protein powder(or recommended amount) 1/2 cup of yogurt 1 cup of nonfat milk

Directions: Blend the banana and milk togther for 30 seconds on high speed, add the yogurt and protein powder and blend for another minute on high speed. Now you have a high protein, great tasting smoothie.

Protein Smoothie Recipe for Muscle Builders

If you are looking to build muscle, you have to have protein in your diet. There are many good sources of protein but if you do not have the time to cook and eat every time you need proteins, than protein smoothies are a great, easy source. Most protein smoothie recipes take a few minutes to get ingredients, add protein powder, and blend all together.

Protein Smoothie - Max Protein Recipe

Ingredients:
1 banana 1 tbsp pf protein powder(or recommended amount) 1/2 cup of yogurt 1 cup of nonfat milk

Directions: Blend the banana and milk togther for 30 seconds on high speed, add the yogurt and protein powder and blend for another minute on high speed. Now you have a high protein, great tasting smoothie.

Low Carb Protein Smoothie Recipe

You can also enjoy a healthy, low carb protein smoothie. Low fat, low carb, full of vitamins and packed with protein makes protein smoothie recipes a great weight control dessert.

Fruit Medley Protein Smoothie Recipe

Ingredients:
1 tbsp pf protein powder(or recommended amount) 4 strawberries 8 cherries without seeds 5 peach slices 1/2 a banana 1 cup of nonfat milk

Directions: Blend the assorted fruits with the milk, begin adding the powder as the texture becomes smooth. The milk may also be replaced with orange juice or fruit punch for a non dairy protein smoothie.

Hope these help! Stay away from the ice-cream poison!

Interested in getting fit and healthy throughout the summer?

Join us at our stairclimbing meet-up groups ad well as our stairclimbing workshops both aimed at making you the healthiest you have ever been!

Trevor Folgering
Founder
The Canada StairClimbing Association
1-877-51-CLIMB

10 Hour Climb

On Sunday May 29th I finished my first 10 hour stair climb ever. What follows below is an explanation of what happened during the climb and how it went.

The day before I completed a hard gym workout as I didnt want my legs to be fresh for the long climb. The workout basically consisted of 12-16 minutes of straight circuit training with 2 minutes rest in between circuits. Lastly I completed 15 minutes of medium intensity cardio with stretching at the end.

On Sunday I woke up at 2:45 am and got ready to go to the Delta Hotel in Regina, Saskatchewan. I packed the following for the climb

1) 4 liters of gatorade (Split up in two 2.2 liter bottles
2) 10 small jars of banana baby food
3) 2 bottles of table syrup
4) Two Bananas
5) 2 containers of semi cooked oatmeal

Mostly the plan was to climb for two hours straight and then start pushing in baby food and table syrup every few laps. Solid food would be started at the 6th hour point as well.

I started right at 3:45 am. The pace I needed to set was a consistent tempo paced climb. Not too fast, but not to slow. I climb two steps at a time really thinking about explosive movement through the hips and pushing with the heels of the foot. I use a "v-step" movement which allows for more power as I climb.

I did time myself for every 12 laps to make sure I was on pace. I was a bit slower then previous climbs as my legs were not fresh and I havent been getting as good of a sleep as I wanted.

Th average pace I set for myself for 12 laps (260 floors) was around 1 hour and seven minutes. Usually I have been able to set 1 hour and 2 minutes for a 12 lap count.

I would climb to the top of the building, then take the elevator down. The elevator ride were interesting as 5 in the morning you can get into conversations with people just coming home from the bar or the local casino here.

The tough part about doing a climb like this is actually waiting for the elevator to return to the top floor. On this particular day there was a conference happening in the hotel, which at times made the elevator ride down very slow as there were numerous stops on the way down, a major factor when timing yourself for a climb like this.

The first two hours were pretty easy and nothing major happened. I began eating baby food and table syrup around 3 hours.

My body felt really good, although I was still feeling pretty tired from not having that much sleep. It took my body a full four hours to be fully functional.

By hour seven I started to eat solid food, oatmeal and bananas.

My stomach was a bit queezy around hour 7 and 8 with all the simple sugars and gatorade entering my system.

By hour 9, I pushed harder as I hit one hour and 7 minutes for 12 laps.

By far the hardest hour was hour 10. I hit the wall around 104 laps. It took all my mental fortitude to finish to 109 laps which was approx. 30,000 feet climbed, however I still finished fast at 1 hour and five minutes.

Check out my finishing total times below:



I will be resting for 2 weeks before attempting a full 12 hour climb.

Let me know if you have any questions and Ill be sure to get back to you as soon as possible.

Trevor Folgering
Founder
The Canada StairClimbing Association
1-877-51-CLIMB

Get in Amazing Shape with Our Groupon Deal - June 1st 2011

Well its time to get the summer body that you deserve! StairClimbing is one of the best way to get in great shape and now you can belong to our stairclimbing group for 80 percent the regular rate!

On June 1st go to:

http://www.groupon.com/regina/

and purchase the deal of the day!

Only 15.00 for 10 stairclimbing sessions!

Our classes will have you wanting more as our stairclimbing instructors teach you the fundamentals of stairclimbing and how to lose weight with our amazing fitness program!

Check out our meet-up group website at:

http://www.meetup.com/Regina-Stairclimbers

Keep On Stepping Strong!

Trevor Folgering
Founder
The Canada StairClimbing Association

Staying Fit Through the 2011 Summer Season

Summer is upon us and that means, BBQ's, Patios and good times. When the summer heat is at its best, many people choose to grab an ice cool drink, light up the BBQ and enjoy.

However how do you make the summer of 2011 healthy and not gain that dreaded weight that most of us try to get rid of come September.

Lets take a look at a few ways that you can make the summer of 2011 the healthiest without sacrificing the fun times along the way.

1) BYOD - (Bring Your Own Drink) - Alcohol can sure increase your waistline fast. Alcohol provides no nutritional value and can actually decrease testosterone levels in males and increase estrogen levels in females. Your body also views it as a poison which creates a very toxic environment within the cells of the body. As an alternative, why not bring your own fruit smoothie which will not only help keep you cool but will also feed the body proper nutrients in the summer heat. Check out this great smoothie recipe:

Pineapple Mango Smoothie:

1 banana
2 dried dates
2 cups of cold water
1/2 medium papaya
1/2 cup pineapple
1 tbsp of flaxseed
1 scoop of protein powder (Vega is recommended)
1 tbsp of coconut oil

Put all ingredients into a blender, blend and serve. Makes about 2 large servings

2)What's Your Beef.....with Beef! - Red meat is a summer favorite on the BBQ, However there are a number of disadvantages when eating red meat to stay healthy and lean. Red meat has a lot of saturated fats that can increase our waistlines. As well did you know that there is not a lot of usable protein in red meat? Most red meat such as steak offers very little usable protein for the body to repair muscles after a tough workout.

As an alternative chicken or turkey breasts serve as a great BBQ food. It is extremely low in saturated fats and your body uses 80 percent of the protein in chicken or turkey as opposed to less then 20 percent with steak and beef.

3) Show me the....Vegetables - Increasing vegetable intake has lot of benefits when trying to stay lean for the summer. First many vegetables have a lot of fiber which helps you stay full and stops cravings for sugary carbohydrates. (Like Beer) In addition vegetables are loaded with vitamins and minerals which are often void in other "summer time favorites" i.e - potato chips, cheesies etc... Lastly vegetables help keep you lean and trim throughout the summer because they keep the blood sugar levels stable. All vegetables have a zero impact on the blood sugar levels in the body which is key when trying to lose weight and keep it off for the summer months. A fun fact is that 12 cups of lettuce is equal to only one cup of pasta in terms of total calories consumed. So eat lots of veges!

4)Step-up to Shape up! - StairClimbing is the best way to stay healthy and not increase your waistline over the summer months.

Why?

Because you are moving your entire body vertically which actually burns double the calories you normally would in any other activity performed. StairClimbing also increases core strength and shapes the lower body, particularly the butt and the legs.

Want to try out one of our stairclimbing groups in your city?? Then try our stairclimbing program for one week, on us!

Just click the link above and print out the week free trial card.

Join us in any one of our meet-up groups across Canada

If your interested in starting your own meet-up chapter in your area, check out our meet-up chapter website!

We hope you stay fit and healthy in the summer of 2011!

Step Strong!

Trevor Folgering
Founder
The Canada StairClimbing Association
1-877-51-CLIMB

Top 10 Nutrition Tips!

Looking to lean out and lose weight fast! Here are 10 specific things that you can do in order to lose body fat and get ready for that hot summer weather!

1) Meal Frequency – It is very important to eat every three hours even if you’re not hungry. Every time you eat a small meal you increase your metabolism. This is caused by your body using energy to break down the food (called Thermal effect of food)

2) Meal Composition - Each meal must be comprised of three main macronutrients – Carbohydrates/Proteins and Fats – Generally when trying to lean out and decrease body fat levels – protein is always increased in each meal as a protein molecule is more complex and takes more energy for the body to break down. This in turn increases your metabolism further due to your body increasing its own effort to break down protein.

3) Alkaline vs.; Acidity – Having a more toxic or acidic diet will stop you from losing weight and getting super lean. Most starchy carbohydrates are very acidic forming – for example potatoes, pasta, breads, red meat, wine - You should aim to alkalize the body by consuming more greens and vegetables. Every meal past 12 pm should be loaded with greens, like salads, kale, spinach, broccoli, etc, Th more you eat of these foods the more alkaline your body will become the easier you will lose weight

4) Nutrition Combination – Make sure that each small meal you have has more proteins then carbohydrates, and is rich in greens. For example – Spinach salad, green drinks, fruit smoothies with whey protein, egg salads, fish and spinach or fish and any type of greens.

5) Load up on Essential Fatty Acids – Speaking of fish, make sure you supplement with essential fatty acids. These essential fats are found in fish, but should be supplemented as well. Hemp oil is a great way to get your essential fats – It has the correct balance of essential fats and actually tastes great! Taking these fats will make sure you are not deficient in any of the good fats and will actually help your body burn off fat faster.

6) Releasing Sugars – Sugars increase insulin into the blood stream to help push down high blood sugar levels. Sugars should be eliminated from the diet to help keep blood sugar levels stable. This includes anything ending in ‘OSE” for example Lactose – which is milk and milk derivatives should be avoided. This included yogurt.

7) Water – Drink a minimum of 2-4 liters of water a day – Make sure that your urine is clear and that you do not feel thirsty. Water will help keep you full, release toxins from body, increase your metabolic rate and super charge your fat burning capabilities

8) Eat like a king in the morning and a pauper at night – In simple terms this means that your biggest meal is in the morning and your smaller meals are in the afternoon and night time. 6pm meals should be comprised of greens and a clean burning protein – I-e fish, salmon, eggs, etc

9) Carbohydrate Cycling – Refers to having high, medium and low carbohydrate intake days. Cycling carbohydrates helps lose weight by burning glycogen in the muscle and tapping into fat stores for energy. This is not endorsing a low carb lifestyle, but allows you to manipulate your carbohydrate levels based on your level of activity for the day. For example on workout days, try lowering intake of carbohydrates and then on recovery days, increase the carbohydrate intake to allow for adequate recovery of glycogen in the muscles.

10) Intuitive Nutrition – Basically this is getting in tune with your body and actually feeling what it needs. This may take some time to actually develop. This is a very instinctual type of eating which requires to really get to know how your body behaves and reacts to certain foods. – This can take some time to develop – but when you start to know your body very well – you will begin to hone what you are taking in, which will lead to better overall body compositional changes.

Nutrition and Exercise go hand in hand! Check out our stairclimbing meet-up groups to help you melt the fat away!

Till Next Time, Step Strong

Trevor Folgering
Founder
The Canada StairClimbing Association
http://www.stairclimbcanada.com
1-877-51-CLIMB

Forget The Elevator!

While the thought of climbing stairs in an office building, or anywhere else, makes most people cringe, it’s become one of the best all- around methods to develop a strong and fit physique, as many people use stair climbing as a method to their improve strength and endurance. However, as its popularity has taken “flight”, thousands of very fit and adventurous athletes have taken stair climbing to the next level: as the latest extreme sports trend, a new breed of extreme athletes has emerged, turning stair climbing into an international phenomena, racing up many of the most famous and prestigious buildings in the world!

So, what exactly is tower racing? Tower running is a sport, which involves running up tall manmade structures. Usually, races take place on the internal staircases of skyscrapers, but the term can cover any foot- race that involves a course that ascends a manmade structure. Over the past 10-20 years, an influx of competitive tower races has emerged throughout the United States, but also internationally. Many of these intense stair climbing races and endurance events are held in some of the world’s most prestigious skyscrapers. Notably, races have been held in the Empire State Building (New York), Willis Tower (Chicago), Tower 42 (London), US Bank Tower (Los Angeles), Columbia Tower (Seattle), Bank of America Plaza (Tampa), and newly added races held in the Taipei Tower & Las Vegas’ Stratosphere Tower. All of these buildings are considered iconic landmarks that are immense in size and have an abundant amount of stairs, making them ideal for an extreme race.

Arguably, one of the most famous stair-climbing races is the Empire State Building Run Up, which is held annually in New York City by the New York Road Runners (NYRR). This race, which receives extensive international media publicity, is held the first Tuesday of February and attracts some of the most diverse and well-trained athletes in the field. The event is by invitation only, and typically, only a couple hundred, out of thousands, are selected to participate in one of several waves. Every year, athletes flock from almost every state and close to 20 countries, creating a diverse field. The race, which offers an extremely intense and quick start that you don’t want to miss out on, also adds a dose of adrenaline by racing up the stairs of the most iconic building in NYC and finishing outside on the observation deck with panoramic views of the NYC skyline which is, literally, quite breathtaking. If you think you have what it takes, athlete registration opens shortly after the New York City Marathon and selected entrants are notified by mid-January. For more information, see NYRR.org

Stair climbing any major building is definitely a very impressive athletic feat, but nobody knows competitive tower racing better than Germany’s Thomas Dold. A numerous world record holder, Dold has won the Empire State Building Run Up five consecutive times (2005-Present), along with winning the Taipei 101 on June 15th 2008. Mexico’s Javier Santiago is also an all- star when it comes to international tower racing, with multiple top placements in prestigious races throughout the world, including ESBRU, Stratosphere Las Vegas, AON Center Los Angeles, and La Torre Mayor. Other internationally well- known champion tower climbers includes 3- time ESBRU Champion Suzy Walsham from Australia, and New Zealand’s Melissa Moon. The USA’s most accomplished tower racers in the World Cup have been Jesse Berg, Tim Van Orden, Oz John Osborn, Braden Renshaw, Master's star Mark Trevosky, who's the managing director of the West Coast Labels' Elite Tower Racing Team, newcomer Justin Stewart, and female sensations Kristen Frey, Cindy Harris and Kacie Fisher. Other notable athletes include USATF Mountain- running star, Rickey Gates, who finished 3rd in the 2009 ESBRU behind the Germans, and Kevin Crossman, who finished 10th in the 2010 Towerrunning World Cup standings. While competitive tower racing has been growing at an extremely fast pace, only select US races have substantial, if any, cash prize- purses, while many international races offer large sums of prize money. For instance, the Taipei Tower’s generous total prize amounts to NT$1,010,000 or over $31,000 USD. On the contrary, the Empire State Building Run Up does not currently offer any kind of cash prize structure, but is considered the most prestigious and competitive by others involved in the sport. Despite the lack of a prize-purse, NYRR flies the male and female champions back to NYC the upcoming year, and all athletes walk away with a well-earned medal and an experience they will never forget .

While not everyone who wants to venture into stair climbing is lucky enough to be selected to run the ESBRU, there are plenty of other options throughout the United States. Some better-known events include Seattle, LA, and Chicago. The Fight for Air Climb, a popular race series held throughout the United States, aims at fighting against the major causes of lung associated illness: asthma, second -hand smoke, lung cancer, emphysema, and COPD. The event held by The American Lung Association, attracts more than 20,000 participants and grossed $4.9 million dollars last year alone. This charitable event has multiple races in almost every state, and thrives through local participation and sponsors. Other charitable stair climbing races include: Climb to the Top (National Multiple Sclerosis Society), Climb for the Cure (Cystic Fibrosis Foundation), and Tackle the Tower (Ronald McDonald House). To find races, like these, and more, visit www.towerrunning.com.

For those who aren’t necessarily competitive athletes, but seeking alternate ways to exercise, stair climbing is extremely beneficial to one’s health. According to Trevor Folgering, the founder of the Canada StairClimbing Association and a fitness expert, stair climbing is a highly effective workout. Folgering explains that Stair climbing is more efficient then running or walking on a flat surface because climbing stairs is a vertical challenge. Because of this, the individual must push his own bodyweight vertically, which when looking at overall calorie burn and overall muscular endurance is more efficient then running. Folgering goes on to explain that stair climbing produces better results when looking at overall body compositional changes (Losing body fat and gaining muscle) because the calorie expenditure is greater than running on flat surfaces, which allows the body to change at a greater rate. Lastly, Folgering cites stair climbing as a safe workout due to the fact that it is a low impact exercise.

Additionally, Folgering gives some tips on how to successfully complete a stair climbing workout:

•Always warm-up. Some great exercises would be jogging on the spot, butt kicks, high knees, side shuffles, arm-circles, and squats. A warm up should be 5-10 minutes long.

•When starting a stair climbing workout always start off slow. The best part of climbing stairs is that you do not have to run up stairs or do long workouts to make great gains. 10 minutes for a rank beginner is amazing, and then increase from there.

•When starting make sure to always put the whole foot on the step, this will ensure that you will work the major muscles in the legs more efficiently and also protect the Achilles tendon.

•The best way to climb stairs is to actually push from your heel, this will help contract more muscles in the glutes (buttock muscle) and hamstrings

•For the first few workouts, so not overextend the body. The body will adapt quickly. The key is consistency to keep pushing beyond what the person did in the previous workout. For example if the person did 5 flights of stairs, they should try to do a minimal 3-5 flight more per workout or 5-10 more minutes. This will ensure the body will continue adapting. Unlike running, the body will adapt quickly to a stair climbing routine.

To learn more about Tower Racing or stair climbing for fitness, make sure to check out Towerrunning.com, Run2Sky-Europe, and the Canada StairClimbing Association. With tower racing becoming a very popular extreme sport among athletes looking for another challenge, look for many new business opportunities to emerge such as event sponsorship, travel and accommodations, and more. Business and organizations like West Coast Labels, MMF (Multiple Myeloma Research Foundation), McDonalds, Wawa, Corona Light, Canada Life, Anthem Blue Cross and Blue Shield, Gold's Gym, John Hancock, Fleet Feet Sports, Hilton Suites, Competitor Magazine, and Puma have all sponsored major stair climbing events. Due to the high media exposure that many of the more prestigious tower races generate, stair climbing can become a great way to build brand awareness and recognition, especially in a niche market.

The StairClimbing Tribe

The sense of belonging....this is what every human being seeks and wants, the feeling of belonging and community. Not only is it a want, it is one of our basic needs as human beings. It is ingrained in our DNA, to belong to a group of individuals.

Since the dawning of the 21st century our need for belonging, acceptance and community have greatly increased. The internet and the tools it brings such as Facebook, twitter and Myspace have allowed individuals to belong to a particular group of individuals and form a community.

A community of people that come together to share a common purpose and to form a community are called Tribes. Tribes have been around for thousands of years, but until now havent been acknowledged for the power that they bring.

Being part of a Tribe helps connect people, builds a sense of trust among members and helps build a strong organization and movement.

Our StairClimbing Meet-up groups are "Tribes of Participants" coming together for one common purpose, to support one another in losing weight and getting healthier using stairclimbing.

Our members have a strong bond with one another because each and every one know that they belong to this tribe.

Each member of the stairclimbing tribe has encouraged, motivated, pushed each other to climb higher and have shared their own unique weight loss and fitness stories. They have broken bread together, cried together and laughed together.

Belonging to this tribe is a fantastic experience that many people will never forget!

We are forming many "StairClimbing Tribes" across Canada and around the world and we are always looking for new tribe members.

Interested? Sign up to become part of this amazing group of individuals!

Regina StairClimbing Tribe

Toronto StairClimbing Tribe

Do you want to start your own StairClimbing Tribe - Then Click here!

Learn more about the Canada StairClimbing Association

Tribe Leader and Founder
Trevor Folgering
The Canada StairClimbing Association
1-877-51-CLIMB

How to Build a Better Butt

By Penny Hoff

The hardest body part to reshape is the gluteus maximus, the junk in the trunk, the caboose, patootie, booty, arse, badonkadonk -- whatever you want to call it. The world of behinds is divided into three distinct categories.

The first group has not enough butt, sometimes known as flat butts, also referred to as party platter butts. These are the people you see on America's Funniest Videos in the pants-falling-down category .

A little known side benefit of having some junk in your trunk is that it keeps your pants from falling down. Paula Dean is an excellent example. She is by no definition thin, but(t) her butt could be a serving tray and when she wears spanks she has been known to lose her pants.

The second group has too much butt and this is where the majority of adult women end up. They never lose their drawers. Ever. Instead, their struggle is to get their pants ON.

The third group has never looked back there and has no opinion whatsoever about their own tush. Many men are grouped here. If you fall into this category you can skip the rest of this article and go sit on yours.

Unlike belly fat, which, if you have the bad kind, can be lethal, fanny bulge is just annoying and unhealthy in a more vague and overall unhealthy way. This is due to the anatomical fact that no vital organs are stored in our hiney, although I have known some men who've made me wonder if this is true for all humans.

If you don't like what you've got back there, here's what you can do:

If Your Rump Is Flat:

• Lunges and squats with heavy weights can give the appearance of lift and separation if you have good form. Lift a challengingly heavy weight for your size and work through your heels. By that, I mean keep your weight out of your toes, because you don't want to work the front of your leg.

• Remember the Jane Fonda bridge? Lie on your back, feet under knees and pulse the hips up like 10,000 times. This will directly work the glutes. Add weights and let them rest on your your pelvis as you lift or alternate legs for added challenge.

• Do stair climbing, either on a machine or preferably on real stairs. The major mover in your body when you climb is the glutes.

• If you really yearn for a bubble butt and don't want to work for it (and it is hard work) you can purchase a handy little undergarment called Bubbles Bodywear. which adds some silicone to it's padded panty. Bubbles Bodywear are the Ebony to Spank's Ivory. Uniquely similar in opposite, yet equally important ways. It may sound ridiculous but if those of us with a tummy bulge can spend $40 on Spanks then $30 for a bubble butt sounds like a reasonable investment to those who'd rather have something on their party platter.

If Your Rump Is Too Big:

• Do tons of cardio, preferably running or if not running, jogging. Nothing will more effectively reduce your rear-end size like high-impact cardio. Don't bike a ton of biking or do heavy-weighted squats/lunges. If you do indoor cycling classes, keep your toes angled up and your heels in a dropped position.

• Do LSD workouts. This stands for Long, Slow Distance. Try for a 60 minute walk, vigorous golfing or tennis. Any length of time over 45 minutes will be burning fat stores and if your fat is in your behind then 30 minute workouts aren't gonna cut it.

• There is no such thing as spot reduction. You just have to lose weight. The densest weight stores are around the hips so if you drop the extra pounds, chances are it will go from your trunk.

• If all else fails, wear black.

And finally, if you can't be with the butt you love, Honey, love the butt you're with.

Using the Stairs for Community and Connection

Facebook and Twitter are one of the most used ways in which people have been communicating to each other online now for the past few years. This virtual community allows others to see what is happening in our friends lives and the lives of others.

However are we really connecting with one another? Or are Facebook and Twitter great ways to communicate with one another that is more superficial?

Facebook and Twitter are great tools but as human beings we still look for the visceral experience of connecting with one another in a real life situation. It is in our nature to belong to a real community of people, rather then an online digital world of thousands.

As human beings we want to engage all of our senses to the experience that we are having. I.e - Touch, hearing, seeing and feeling. Emotional connections help bond us together and give a sense of true belonging.

Although Facebook and Twitter are great for communicating to our fellow human beings, they lack the human and emotional connection that we all seek.

What we as human beings want and desire is to be a part of a "tribe" of people all moving in the same direction. We all want to feel part of something that touches us emotionally.

Simply put a tribe is a community of people who all come together for one purpose: To bond with individuals who have similar goals, aspirations, desires and dreams.

Our stairclimbing meet-up groups allow for individuals to connect with each other on an emotional level. There is a real sense of community and belonging in our meet-up groups that you cannot duplicate in the online world of Facebook and Twitter.

Bringing people together to share a higher purpose is really what our stair climbing groups are all about.

Our Meet-up groups allow for people to join a real community of people who together form a tribe. Moreover it allows for people to experience an amazing connection with people that cannot be found online.

Our goal in each StairClimbing Meet-up group is to bring individuals together to share common experiences and to build a sense of community and connection among the tribe.

To join our stairclimbing meet-up groups and belong to an amazing tribe of people please visit our meet-up group website

To start your own stairclimbing tribe in your area please visit our StairClimb Meetup Chapter of Canada Website

For more information on The Canada StairClimbing Association please visit our website

Till next time, Step Strong!

Trevor Folgering
Founder
The Canada StairClimbing Association
1-877-51-CLIMB

April Monthly Newsletter!

Check Out Our Monthly Newsletter! Happy Easter!!!

http://myemail.constantcontact.com/Happy-Easter-from-the-Canada-StairClimbing-Association-.html?soid=1103295305625&aid=lJqBpwFAKnM

The CSCA at the Climb for Wilderness

On April 15th and 16th The Canada StairClimbing Association attended the Alberta Wilderness Association's Climb amd Run for Wilderness. This amazing event features athletes racing up the Calgary Tower in support of Wildlife, wilderness and fitness. The event was very well attended with well over 1,000 participants attending the weekend event!

We had an amazing booth set out in the lobby of the Calgary Tower. Our wonderful administrative support, Andrea was there to greet people at the booth and explain why they should get involved with the Canada StairClimbing Association.



Our founder, Trevor Folgering Participated in the five hour endurance climb during the event. His efforts paid off as he was able to complete 28 laps of the tower breaking the old record of 25 laps and placing him second overall!

http://www.climbforwilderness.ca/results.asp#individuals

In addition to climbing for five hours, the previous day Trevor raced up the tower in 4 minutes and 53 seconds, placing him second overall.

Check out this video of Trevor Folgering in action on the stairs!



We want to thank Alberta Wilderness Association for allowing us to come down and have a booth at this amazing event! We look forward to coming down next year!!!

Step Strong!

Trevor Folgering
Founder
The Canada StairClimbing Association
1-877-51-CLIMB
www.stairclimbcanada.com

Alberta Climb for Wilderness Time Trail Results!

Taken from http://climbforwilderness.ca/news.asp

Tremendous times at the first ever time trial!
Wow, our first ever time trial event was an incredible success! We had 16 fierce competitors tear up the 802 steps of the Calgary Tower setting some truly heart-stopping times. Our winner, Jonathan Heinz, who already holds a few records at the tower climb set another one today as he topped the tower in only four minutes and 27 seconds! Trevor Folgering came a close second with a time of 4:53 and rounding out the top three was the AWA’s very own Nigel Douglas with a time of 5:23.

StairClimbing Meet-up Chapters of Canada

StairClimbing Meet-up Chapters of Canada

2011 Mini Stair-Race Wrap Up

The Annual Mini Stair Race at the Cornwall Center was a huge success and many people came out to race up and down the stairs to test their body and see how many laps they could complete in five minutes!

The event started at 9 am, with the Founder of The Canada StairClimbing Association welcoming everyone and introducing the sport of stairclimbing to the participants.



We had many sponsors who helped make this event possible. Our title sponsor Gold's Gym provided great prizes for the overall winners including a six month membership. Here is Michale Lindenbach, owner of Gold's Gym Regina addressing the crowd:



With the formalities out of the way it was time to rumble on the stairs! After a quick debriefing the race was on!



Participants raced each other on the stairs for five minutes at a time. Tope three winners advanced to the finals which comprised of 25 laps of the stairs!

Check out some of these great photos of the race!







After our 25 lap race off and when everything was said and done there were three finalists!

In third spot we had Linda Emilise receiving a six month membership to Gold's Gym and a body skin care package from Only Green!



In second place we had Andrea Belitski receiving a six month membership to Gold's Gym and a body care package from Only Green!



And our overall winner was Mr. Mark Furlan who received a six month membership to Gold's Gym a Fido Gift Card and a Body Skin Care Package from Only Green!



We want to thank all of our sponsors, participants and everyone who supported us to make this race a reality! Thank you! We will see you next year! We leave you with a video clip of the stair race!



Trevor Folgering
Founder
The Canada StairClimbing Association
1-877-51-CLIMB
www.stairclimbcanada.com

Stairway to Fitness

REGINA — Trevor Folgering bounds up a staircase, taking it one, sometimes two, stairs at a time.

While Folgering looks like he is in a hurry, he is not late for anything. He is participating in a sport.

It is a sport you truly have to take one step at a time. Though, for those who enjoy it, each step is one in the right direction.

While the act of climbing up the stairs, even for exercise, is hardly a foreign concept, the actual organized sport of stairclimbing is something much newer in Canada. While it has some popularity in other parts of the world, stairclimbing only started to be officially recognized here in 2009.

"Stairclimbing is such an amazing activity to get involved in, because it allows you to actually work muscles more efficiently than any type of cardiovascular activity," says Folgering, a 31-year-old Regina product who has been involved in stairclimbing since 2006. "In stairclimbing, you're pushing your body vertically all the way up to the top of a tall building or a lot of stairs. You work a lot of different muscles and work your muscles harder. It's a lot more efficient workout."

In 2009, Folgering founded the Canada StairClimbing Association in Toronto, where he was living at the time before later moving back to Regina. The organization is dedicated to "getting as many people fit and healthy using stairs as possible." And when it comes to stairclimbing, Folgering insists there is more to it than just climbing the stairs.

"If you climb with your toes, it could injure your knee, especially if you have a knee problem," says Folgering. "We've developed systems or techniques that actually help you climb stairs more efficiently. The one technique is pushing with the heels of your foot to fire your hamstrings and glutes and put less pressure on your knee. Another technique involves crossing your legs over one another as you climb the stairs."

Right now, the CSCA has stairclimbing groups in Toronto and Regina. In Regina, there is currently one group which meets at the Delta Hotel three times a week. During each session, the group goes up and down the stairs. More experienced athletes do more floors, go faster, and rest for shorter periods of time.

For those who have attended the stairclimbing groups, and worked hard on the technique, the results have been outstanding.

"One of our members started the program about four weeks ago and she had never done any kind of physical activity," said Folgering. "She was extremely intimated by physical activity and I told her to come try stairclimbing. The first time she climbed a total of 15 floors and was hooked. She is now climbing about 64 floors in an hour."

Along with stairclimbing groups, Folgering is trying to get more competitions going. Right now, there are only a select few. In these meets, there are different tiers for people who plan to go up the stairs once, twice, three and four times. The competition gets more intense in the higher tiers. To avoid crowding up the stairwell, racers have chip timers which stick onto their shoelaces. Once the stairclimber crosses the starting mat, the chip timer goes off and it stops once they get to the top. This allows athletes to start at different times.

Regina is hosting a mini-stairclimb run up for local stairclimbers on Sunday at the Cornwall Centre from 9 a.m. to 11 a.m. At this meet, eight heats of five athletes will race up and down the stairs for five minutes at time. The top three winners in each group will earn a spot in the finals, where there competitors will go 25 times up and down. To register for the free event, visit www.stairclimbcanada.com.

Folgering's ultimate dream for the CSCA is to have stairclimbing groups across Canada. There would be regional stairclimbing tournaments, with the winners advancing to a national championship in Toronto with a possible world championship after that. However, Folgering is taking things slowly.

"It's still a bit too early for nationals," says Folgering. "Right now, we're just trying to get the meet up groups happening and get people involved in stairclimbing. As that grows, we can start introducing more events. I think we could have a national event in 2012."

For some stairclimbers, like 30-year-old Reginan Andrea Belitski who attends Folgering's sessions, stairclimbing will never be about the competition even if more meets are introduced.

"(Stairclimbing) has so many benefits for you without competing in tournaments," says Belitski, who lives in Regina with her husband Kevin, son Ashton, five, and daughter Ayva, three. "I just do it three times a week for recreation. I'm not a very competitive person, so for me it's fun."

After attending a stairclimbing practice, it is not hard to see why Belitski has fun. Even when the group is panting up the stairs, they always joke around and encourage one another.

"We all have a really good rapport," says Belitski. "Most of us have been climbing together since January and we motivate each other. You can come and do the stairs on your own, but it's just not as fun as when you have a big group of people."

To get involved in the sport of stairclimbing, the first step is to attend one of the practice groups. It costs $100 for 20 sessions or $60 per month. For more information, contact Folgering at 543-4598, 1-877-51-CLIMB or trevor@stairclimbcanada.com. To learn more about the CSCA, visit www.stairclimbcanada.com.

Conquering skyscrapers to keep fit

NEW YORK (Reuters Life!) - Although they may be unable to leap tall buildings in a single bound, enthusiasts of tower climbing insist they can conquer skyscrapers, and stay fit, just by taking the stairs.

When it comes to multi-story run-ups, the higher the rise, they say, the richer the challenge.

"They call it the vertical marathon," New York-based securities analyst Brian Kuritzky said of his maiden climb up the 1,576 steps of the Empire State Building. "I have a lot of pride for the city, so to do a race up its most iconic item was special for me."

Kuritzky, who on a spur-of-the-moment bet tackled the Iron Man triathlon competition last year, is no stranger to a workout challenge.

But he described last month's Empire State Building Run up, in which 440 finishers triumphed, as "very intense, very tough."

It was also very compact.

"The Iron Man took almost 16 hours, so to be done in 13.37 minutes is very appealing," he said of his time, "and to have the challenge as well is very cool."

To prepare for his run, Kuritzsky thrice scaled the stairs of his 30-storey apartment building in downtown Manhattan just so he could get a sense of the distance and how his legs would feel. Then he did it again.

"At a certain point you have to have mental fortitude," Kuritzsky said. "My legs shut down at the 60th floor (of the Empire State Building). At that point you can either stop or push through. A skyscraper run is an enticing thing to see how far you can push yourself."

Fabio Comana of the American Council on Exercise said stair climbing can be a great conditional workout for the lower extremity and the cardio-respiratory system.

"The impact on joints is minimal, although there's stress on the knees," the exercise physiologist said. "It's a great workout for the glutes," he said, referring to the muscles in the buttocks.

Comana, who did some stair climbing while training for rugby, said stair climbing works both energy systems -- the aerobic, which uses a lot of oxygen in activities like running or swimming, and the anaerobic, which kicks in during short bursts of high-intensity exercise, such as weight lifting or muscle-building.

"It's a very effective form of training for both systems," he explained. "It fits well into the training regimens of sports like soccer and rugby, where you need both."

Comana added that while stair climbing is not a full body workout because there is not much for the upper body, it's great training for the lower half.

"I think it's a great exercise for everyone," he said. "As we age we tend to lose strength in lower extremities before we do in upper extremities."

Comana called stair-climbing a time-efficient workout that brings out the competitive fervor in a person.

"You get to the top of the stairs, you are gassed," he said.

Kuritsky is already eyeing the next steel mountain to conquer.

"I read there's a race in Dubai," he said of a run up the 163-story Burj Khalifa, the world's tallest skyscraper. "In Chicago, there's a stair run up the John Hancock Building. And at the CN tower in Toronto I hear they let you go up as many times as you want."