Monday, May 30, 2011

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

Saturday, May 28, 2011

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

Saturday, May 21, 2011

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

Tuesday, May 17, 2011

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

Monday, May 9, 2011

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.