The Canada StairClimbing Association
"Stepping" Your Way Into Better Health, Fitness and Body

January 15th 2011


In This Issue
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Article Title
Meet-up Groups
Training Articles
Race News
Nutrition Corner
Athlete Profile
Ask the Athlete
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The Canada StairClimbing Association needs support from dedicated people like yourself! Please purchase a membership and show your support for our Association. Our Goal is to have members right across Canada. Membership is inexpensive and offers a lot of benefits.  

 
Purchase a Membership Now! 

Business Opportunities with The Canada StairClimbing Association 

Use t

We are seeking highly motivated individuals to start meet-up chapters in their own cities. We offer a great system that you can use to help people get in great shape and make great income part-time or full time. Really great for for fitness professionals or someone who likes to work with people. 


 

Must be motivated, self-directed and goal oriented. 


 

For more information please visit our website his section to describe your event in full. 

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Great Events!

Zumba has become a great way to get fit! Dancing, having fun to some of the most amazing music!

Club Minx Fitness in Saskatoon is holding a Zumba Dance Party! Kick off the new year right as you Zumba your way to fitness!
Partial Proceeds go towards The Saskatchewan Lung Association to fight lung disease!

This great event happens January 30th -4:30-6pm at Dance Saskatchewan!

For more information and to register please visit their event website
 

Greetings!

 

Hi! This is Trevor, the Founder of The Canada Stairclimbing Association.

 

So how are you doing on your new years resolution? It is half way through the month and I wanted to do a little bit of a "check up" and see if your on track!

 

Did you know by January 15th, 95 percent of people have broken their new years resolutions? Most people by this time have forgotten their fitness resolutions and will not revisit them until Dec 31st 2011. 

 

If you have stuck to your fitness resolutions we congratulate you! Keep on rocking it!

 

However if you haven't stuck to your new years resolutions perhaps we can assist you in finding your momentum again.

 

We have many programs that are an inexpensive way for you to get into great shape!

 

Our stairclimbing meet-up groups are really the ultimate way for you to meet new people, have some fun and lose that stubborn bodyfat.

 

Our groups run on Monday, Wednesday, Thursday,Saturday and Sunday. We will be having new locations and times opening soon.

 

If this interests you please check out our main meet-up group

website 

 

Are you not sure if you would like stairclimbing? Well why not give stairclimbing a try at our first stairclimbing "mini" competition happening February 27th 2011! 

 

This "mini competition" will feature five groups of people climbing up and down the stairs of the Cornwall Center here in Regina. 

 

The top three in each group will receive great prizes from the retail outlets in the mall, like GNC, Foot Locker and Booster Juice. 

 

We hope you can come out to this great event and give stairclimbing a try!

 

Remember that you can find great information about us on Facebook, Twitter, and You tube!

 

View our videos on YouTube

 

Find us on Facebook

 

Follow us on Twitter

 

Please "like" our pages and website. Your support means everything to us!

 

In addition please remember to visit our blogs for great information on fitness, nutrition and stairclimbing!

 

Visit our blog

 

It is my hope that stairclimbing will be a part of your fitness routine for achieving your fitness goals in 2011 and beyond.

 

Step Strong!

Trevor Folgering

Founder

The Canada StairClimbing Association

1-877-51-CLIMB


Our Meet-Up Groups Across Canada
Trevor meet-up
Our Stairclimbing meet-up groups are well on their way and we are having a great time! 

In Regina we have five stairclimbing groups available! If you are a runner or someone who would like to improve their athletic time, please join our

Half-Marathon and Triathlon training groups!


Even if you have never been to our meet-up groups you can still join. We will teach you the basics of stairclimbing and make sure you adapt safely to the stairclimbing workouts!

To join just click the image below and follow the instructions. 

Meet-up logo

Our Toronto based Meet-up group meets-up at the Casa Loma Stairs in heat of Downtown Toronto. This group is lead by holistic nutritionalist Cheryl Millet. This group is identical to our Regina meet-up group except for one thing, it is held outside. So for individuals who like to have a great workout outside, this is the group for you!  To join this meet-up group click the image below:

Meet-up logo
Achieving Fitness Success in 2011 Part 5
 
Our latest installment goes over using the correct fitness "syntax" to achieve extraordinary results!

For those of you reading this blog and do not know what the word "syntax" means I invite you to read our previous blog post explaining the concept 

Using The Correct Syntax

So you have embarked on a fitness quest to lose weight and lots of it. Great! Here is how you should work your fitness syntax to get the maximum results.

Syntax = The correct order to produce amazing results. You must do the right things at the right time in the right place, to unlock the fitness weight loss fault.

Step #1

Workout first thing in the morning. Their are a number of reasons why working out in the morning can help you achieve your fitness goals. By engaging in a workout in the morning you will actually increase your overall metabolism by 10 percent and burn more calories throughout the day! 

Now of course if you cannot find the extra energy to workout in the morning and you have to workout in the evening, that is great to! The secret to having a maximum workout in the evening hours is to decrease any type of carbohydrate consumption 2 hours before the workout, and then right after the workout to have simple carbohydrates and a protein shake to get a dramatic spike in your blood sugar levels to help push needed fuel and amino acids into the muscle for recovery. Then you must only eat fibrous carbohydrates and protein after. (Ex: Chicken Salad.)

Step #2 

Use Food as Fuel and not for Taste - Society has conditioned us over many years to enjoy food for taste and the emotional experience of eating. Of course the Hamburger and Fries tastes good and it gives you that "feel good" feeling, however the consequences for eating this way are severe and include heart attacks, strokes, diabetes and other illnesses.

In your fitness syntax you must eat the right foods to fuel your body, not for enjoyment. You must be able to switch your mindset to focus on food as the building blocks for having an amazing body. If you switch your mindset and use food as fuel and not for emotional enjoyment, then weight loss, specifically fat loss becomes that much easier. (Of course healthy things, taste good too!)

Step #3 

Workout Smarter, Not Harder -The secret to real fitness success is doing the right things at the right time. The other piece of the puzzle is getting the most bank for the buck. To really maximize your fitness results you must be able to train smart, not hard. It boils down to how efficiently do you maximize your time during a workout session. If you are new I understand that it is tough to know how to train smart. 

That is why we at the Canada StairClimbing Association offer stairclimbing programs that in only 30-45 minutes will burn twice the amount of calories then just regular working out. Stairclimbing will dramatically increase the rate at which the body will burn fat. It is a proven statistic. Learn more about our meetup groups here

So one of the correct syntaxes that you should use to lose immense amount of body fat would be:

Train in the morning+Use food as fuel+ incorporate stairclimbing into your routine. 

Use this combination and there is no stopping you from achieving your fitness goals in 2011!

Learn more about StairClimbing meet-up groups in your city!
 
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Listen to Our Founder speaking about the importance of entering this event to support The Shelter Foundation, a charity that helps women who have been in abusive relationships!


View our videos on YouTube

 
2011 Regina Stair Climb For Shelter

Are you looking for a physical challenge? Want to give to a great Charity! Well you should give competitive stair climbing a try!! Have an amazing time and support a worthwhile Charity in Regina, The Shelter Foundation!


 

Anyone can compete in this event.  Even if this is your first stair race with us you can enter as a novice stair climber and still do very well. We have meet-up groups that train at The Delta Hotel three times a week. You can join us anytime to begin your training. To join our group please visit The Regina StairClimbers Home page.


 
Details of the Race 

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

For more information please visit our official event page

To Register visit our official registration page

Lisa ins stairwell


Nutrition Corner: Nutrition Advice from the Experts

Top Three Mistakes In Your Nutritional Habits That You Should Avoid!

MISTAKE #1 -Not consistently eating every three hours.

As a culture we have been programmed to think that eating less will help us lose weight. Many fad diets have taught us to reduce your calories that you eat in a day and you will lose weight!

Heck, even Oprah preaches about this: "Eat Less and Move more"

However our bodies are not designed like this. You see by decreasing the amount of food that you eat during the day; you actually decrease the metabolism in the body

Metabolism refers to all chemical reactions that happen in the body. This could refer to hair growth, nail growth, skin regeneration, digestion, elimination, and a hundred million different other reactions including the process of "fat burning"

Our cells depend on us to give them the proper fuel to fulfill these chemical reactions. If for some reason the cells do not get the proper fuel they automatically slow down and stop doing there job properly.

The point is that you need to be fueling you body every three hours. This will keep your metabolic rate humming along, and it will also keep your blood sugar levels from crashing and you feeling miserable!
 

MISTAKE #2 -Not taking in enough water

The most overlooked aspect of any fitness program is WATER! Water is such an important facet in trying to lose weight, but it is often overlooked by most fitness professionals!

Why is water so important, you ask? Well for one your body is 70 percent water! That has to give you some indication of how important it is to the vital organs of your body.

-Blood is 83% water
-Muscles are 75% water
-The brain is 74% water
-Bone is 22% water

Without proper intake of water, your body would start to such down, toxins start forming in the blood and in vital organs, and your body can become very toxic.

MISTAKE #3 - Not Eating Enough Protein throughout the Day

This is a big one for women. I consult with mostly women. Every single woman I have ever talked to does not take in enough protein.

Protein is the building blocks of all our cells in the body. Without enough of this important macronutrient it is impossible to see changes in the body.

Protein is so important in a weight loss prospective because it is extremely thermogenic. Meaning it takes the body a longer time to break protein down into its usable form that it actually speed the metabolism up!

In addition our muscles are made up of amino acids: (The breakdown of Protein in the body) without sufficient protein in the body, you will not see a change in your muscle shape or size.

Women are often scared of taking protein because of on thought. They don't want to become muscular. Taking in protein will not cause you to become overly muscular. Women have not enough testosterone in the body to fully develop muscles like a man would. Therefore taking in copious amounts of protein will only cause the body to excrete the excess through the urine.

How Much Protein Do I Need?

To see changes in the body most women should aim for 1.0 grams of protein per lb of lean body mass.

There for if a women weighs 130 lbs and her lean mass is 100 (Fat free mass) Then she should take in roughly 100 grams of protein throughout the day.

100x1.0grams = 100 grams

Take 100 grams and divide it into 6 small meals a day

100/6 = 16.6 or 17 gram per meal.

So for every meal you would need 16 grams of protein, which is easy to do. A small chicken breast contain 20 grams already, combine that with a nice salad, and you have a great meal!
 

Athlete Profile: Veronica Stocker
 
veroonica

This elite stairclimber from Montreal, Quebec  has done very well on the world staircimbing stage! In 2010 she ranked 21st overall in the world for elite women's stairclimbers. She has finished 1st place and fourth overall in the Bellevue Tower race in Washington as well as second place and 6th overall in the US Bank Tower race. Other notable races for Veronica is the Willis Tower race in Chicago where she placed 1st place in her age division and 3rd overall!

 

We would like to congratulate Veronica for qualifying for Team Canada in the 2010-2011 season! We wish Veronica good luck in training for her other races and hope that she continues to dominate on the world stairclimbing stage!
Ask Athlete Support 

Q: I am a runner who has completed a few road races, and just this last fall I finished my first half marathon. I now want to better my time for 2011.  Is stairclimbing going to help me run faster?

A: Great Question! Yes stairclimbing will help improve your stairclimbing. 

 
One of the main reasons that climbing stairs improves your running performance is that you are developing your fast twitch muscle fibers which allow for a more powerful stride in running. 

 
In addition, by climbing stairs you vastly improve the strength of your core (abdominals, and trunk musculature) which will help you in maintaining correct running form over longer distances which will improve times drastically. 

 
For a full explanation of why stairclimbing is so wonderful for runners, please check out our Blog

Thanks for the great question!
Richard Burgunder 
Athlete Support
1-877-51-CLIMB
Richard Burgunder is a professional extreme athlete, sports marketing consultant, sports writer, USATF certified running coach.Rich is now focusing on racing as a professional athlete, developing his own sports management business, and being an athlete ambassador

A Big Thank You to Our Sponsors!

Where would we be today with out the support of our sponsors? We would like to give a huge thank you to Royal Lepage Realty as well as their Charitable Organization, The Shelter Foundation.  This charitable foundation helps women and children who have suffered through a physically abusive relationship.

To give to this amazing charity visit their main webpage

A huge thank you to "Give The World Your Heart" 
Their Vision:
To make the World better where giving gratitude heartbeats is a common practice for all.

Their Mission:
To assist charitable organizations in ministering to and encouraging their communities, including, but not limited to, providing ways for all people to express gratitude and thankfulness.

Please donate your heartbeats! Athletes, kids, and adults are all eligible to donate their heartbeats. Make the world a better place through acts of kindness to others! God Bless!

To donate your heartbeats to The Shelter Foundation, Women and Kids please go here