Whether you want to lose weight, gain muscle or become more athletic nutrition is the cornerstone to creating a healthy a dynamic life.
I have been getting a lot of questions concerning nutrition so I thought I would write a quick blog here to explain some of the top essential nutrition tips that I have used with my clients to help them shed weight, gain lean muscle mass and feel amazing! Ready? Well get ready to ...Dial in The Diet!
Step #1 - Eat more protein then carbohydrates! This can never be over-stated. Protein is a thermogenic food meaning it actually increases our metabolic systems. Unlike carbohydrates which actually cause massive insulin spikes and can cause blood sugar swings. Protein is a great macronutrient to take in because it keeps you full longer and re-builds every single cell in our body!
Recommended Intake - Females 1 gram per lb of lean muscle tissue - Generally 90-100 grams per day
- Males 1 gram per lb of lean muscle tissue - Generally 120-150 grams per day
Step #2 - Time Your Nutrition - The best rule of thumb is to eat every three hours! You must keep your blood sugar levels at a even keel and by eating every three hours you do just that! In addition you must make sure that every meal comprises each of the three basic nutrients. (Proteins, Carbohydrates and Fats)
Step #3 - Make supper the smallest meal! - Your metabolism naturally slows down during evening hours so the last thing you want to do is eat potatoes, pasta, rice or any heavy carbohydrates at this hour. Take your plate and cut it in half. On half place lots of greens like vegetables, etc. The other side should contain a protein source such as chicken, fish, lean cuts of meat.
Step #4 - Eat Before Bed! - I think the "Do Not Eat After 8 Or it Goes to Your Weight" is garbage! Have a small snack 30 minutes before bed. This way your body will have the nutrients it needs for repair and growth. Otherwise you will starve your body throughout the night!
Step #5 - Drink Water! - This is so overlooked! Water is not sexy but it works! Drink 2-3 liters of water a day to flush free fatty acids out of the system and to speed up the metabolism!
Follow these five rules and you will surly be able to "Dial in Your Diet" and look and feel amazing!
To get a personalized nutrition and meal plan, go to www.stepupcanada.com and sign up for our online fitness consultations done through SKYPE!
Till next time...
Trevor Folgering
Founder
Step Up Canada
289-208-4903
Tuesday, March 23, 2010
Monday, March 22, 2010
Are You "Stepping Up?"
Hi there!
I really want to help you get to your fitness goals!
My company is named "Step Up Canada" because I want you to "STEP UP" To your fitness potential!
So many people know that they should be healthy and get fit, but they do nothing about it! They have many limiting beliefs that stop them from achieving fitness success! Maybe you know someone like this personally?
I want to be honest with you! You can achieve miracles with your body! You can in three months create the body that you have always wanted!
THREE MONTHS! - Thats nothing!
But what do you have to give up in order to get that body or live that healthy lifestyle? For everything that you gain you must give up something. To be healthy you will be giving up a lot of things that you have connections too, but in the end you will be stronger mentally, physically and spiritually!
I am not going to lie to you, getting healthy is tough. Its can be grueling at sometimes, but it builds your character and you get to know exactly who you are at the end of this great process!
A lot of people talk about fitness, they talk about getting healthy, that talk about losing weight, but in the end what are they doing about it?
Stop talking and start doing! This is your time! This is your moment to shine! Trust the process and GO!
We are hear to help you! Book a fitness consultation with our trainers!
Trevor Folgering
Founder
Step Up Canada
289-208-4903
I really want to help you get to your fitness goals!
My company is named "Step Up Canada" because I want you to "STEP UP" To your fitness potential!
So many people know that they should be healthy and get fit, but they do nothing about it! They have many limiting beliefs that stop them from achieving fitness success! Maybe you know someone like this personally?
I want to be honest with you! You can achieve miracles with your body! You can in three months create the body that you have always wanted!
THREE MONTHS! - Thats nothing!
But what do you have to give up in order to get that body or live that healthy lifestyle? For everything that you gain you must give up something. To be healthy you will be giving up a lot of things that you have connections too, but in the end you will be stronger mentally, physically and spiritually!
I am not going to lie to you, getting healthy is tough. Its can be grueling at sometimes, but it builds your character and you get to know exactly who you are at the end of this great process!
A lot of people talk about fitness, they talk about getting healthy, that talk about losing weight, but in the end what are they doing about it?
Stop talking and start doing! This is your time! This is your moment to shine! Trust the process and GO!
We are hear to help you! Book a fitness consultation with our trainers!
Trevor Folgering
Founder
Step Up Canada
289-208-4903
Sunday, March 21, 2010
Lose Weight By Feeling Grateful for your Health NOW!
Hi There!
It is important to remember that our minds are always directing us to where we want to go.
Our thoughts create our actions and direct our behaviors. Therefore it is important to realize that what you think you will become!
Having an attitude of gratitude about your current health will go along way to getting you healthy and fit in the future! First you "Sow" Your thoughts...and then you "Reap" the benefits!
Start by feeling grateful for your current state of health today whatever that might be! Especially when you get up in the morning be thankful for your body! We take our bodies for granted most of the time. I am so amazed at this vessel called our human body. We have been blessed to have such a wonderful body!
You may even write down why you are grateful for your health
For example:
1) I am grateful for my heart that beats everyday! It never takes a break and even thou I am not aware of it it still beats
2) I am grateful for my eyes to see such wonderful things!
3) I am grateful for my muscles that allow me to walk around and move!
I would write down 10 of these everyday!
Your thoughts and feelings will lead you to becoming more healthy!
Try this for thirty days and see how your body changes!
We are here to help you on your fitness journey!
Start with a FREE WEEKS TRIAL! Valued at 149.99!
Go to our website now to signup!
Your Fitness Mentor,
Trevor Folgering
Founder
Step Up Canada!
www.stepupcanada.com
289-208-4903
It is important to remember that our minds are always directing us to where we want to go.
Our thoughts create our actions and direct our behaviors. Therefore it is important to realize that what you think you will become!
Having an attitude of gratitude about your current health will go along way to getting you healthy and fit in the future! First you "Sow" Your thoughts...and then you "Reap" the benefits!
Start by feeling grateful for your current state of health today whatever that might be! Especially when you get up in the morning be thankful for your body! We take our bodies for granted most of the time. I am so amazed at this vessel called our human body. We have been blessed to have such a wonderful body!
You may even write down why you are grateful for your health
For example:
1) I am grateful for my heart that beats everyday! It never takes a break and even thou I am not aware of it it still beats
2) I am grateful for my eyes to see such wonderful things!
3) I am grateful for my muscles that allow me to walk around and move!
I would write down 10 of these everyday!
Your thoughts and feelings will lead you to becoming more healthy!
Try this for thirty days and see how your body changes!
We are here to help you on your fitness journey!
Start with a FREE WEEKS TRIAL! Valued at 149.99!
Go to our website now to signup!
Your Fitness Mentor,
Trevor Folgering
Founder
Step Up Canada!
www.stepupcanada.com
289-208-4903
Saturday, March 20, 2010
We Eat Way Too Many Carbohydrates!
As a society today we eat way too many carbohydrates! We are going carbohydrates crazy. Yes I know its tough to limit the amount of bread, pasta and processed foods, but these foods are making us FAT!
As a general rule of thumb we should be eating more greens in our diet then processed foods. More greens means more salads, spinach, kale, broccoli, green peppers and other assorted vegetables.
You can eat grains like oatmeal, brown rice, yams, potatoes, breads and even pastas however you must focus on eating these earlier in the day as opposed to later at night.
You should focus on eating all your grains before 2 pm and then after 2pm switching to greens. Of course it does not hurt to have greens before 2 pm as well. The trick here is to add high quality protein to your salads and other vegetables in order for you to stay full and increase the metabolism.
Th chemical reactions in your body - i.e the metabolism, will naturally slow down if you just eat a salad with no protein source added. This is because protein's chemical structure is more complex then a carbohydrates molecular structure and therefore the body has to work harder to break protein down into its most simplest form. In addition protein keeps you full longer then salads and other carbs.
You body can survive at least a few days without any carbohydrates! How do I know? Well first our body has a "storage tank" if you will for any extra carbohydrates that it does not need. Your body will pull carbohydrates from this storage tank if needed.
Therefore you can reduce the amount of carbohydrates you eat over a course of three days and you should be fine!
The problem is when our carbohydrate storage tank if full and we keep shoveling carbohydrates into our stomachs! This is like putting more gas in your car when you already have a full tank!!! The gas is just going to spill over!
The same holds true for carbohydrates, which will get stored as body fat if your carb stores are full!
This is why we have an over-fat society today! We overeat on the carbohydrates and under exercise! This is a recipe for disaster!
The solution? Cut down on your carbohydrate consumption and increase your exercise activity!!!
As always we our here to support you on your fitness journey! If you need help contact us for a free consultation!
Trevor Folgering
Founder
Step Up Canada!
289-208-4903
As a general rule of thumb we should be eating more greens in our diet then processed foods. More greens means more salads, spinach, kale, broccoli, green peppers and other assorted vegetables.
You can eat grains like oatmeal, brown rice, yams, potatoes, breads and even pastas however you must focus on eating these earlier in the day as opposed to later at night.
You should focus on eating all your grains before 2 pm and then after 2pm switching to greens. Of course it does not hurt to have greens before 2 pm as well. The trick here is to add high quality protein to your salads and other vegetables in order for you to stay full and increase the metabolism.
Th chemical reactions in your body - i.e the metabolism, will naturally slow down if you just eat a salad with no protein source added. This is because protein's chemical structure is more complex then a carbohydrates molecular structure and therefore the body has to work harder to break protein down into its most simplest form. In addition protein keeps you full longer then salads and other carbs.
You body can survive at least a few days without any carbohydrates! How do I know? Well first our body has a "storage tank" if you will for any extra carbohydrates that it does not need. Your body will pull carbohydrates from this storage tank if needed.
Therefore you can reduce the amount of carbohydrates you eat over a course of three days and you should be fine!
The problem is when our carbohydrate storage tank if full and we keep shoveling carbohydrates into our stomachs! This is like putting more gas in your car when you already have a full tank!!! The gas is just going to spill over!
The same holds true for carbohydrates, which will get stored as body fat if your carb stores are full!
This is why we have an over-fat society today! We overeat on the carbohydrates and under exercise! This is a recipe for disaster!
The solution? Cut down on your carbohydrate consumption and increase your exercise activity!!!
As always we our here to support you on your fitness journey! If you need help contact us for a free consultation!
Trevor Folgering
Founder
Step Up Canada!
289-208-4903
Friday, March 19, 2010
Chunking Is the best way to get fit!
Here is another reason why most people cannot get fit:
1) They rationalize that they do not have time to go to the gym!
We all have time to workout. I am only asking for 45 minutes! Most people think thet cannot spare just 45 minutes.
The problem is that they are not chunking correctly. What is chunking? Chunking is the science of breaking down large tasks into smaller steps.
For example are brain can only hold on to three steps at a time. Thats why phone numbers have three parts xxx-xxx-xxxx
If you go beyond three steps the brain becomes overwhelmed.
Here is ho most people chunk going to the gym:
I have to get in my car, drive there then find a parking space, go for a tour of the facility, pay for a membership, get a towel, go to the change room, get changed, go to a machine, do the exercise, then I have to wipe the machine down, then I have to do that for 30 minutes, now I go to get changed, shower, put on my wrinkled clothes that have been in the locker, then I have to go back to the parking lot and drive home.
Do you notice how many steps there was? Do you find this overwhelming? If so your not alone.
If you just said ok at 12pm I am going to our athletic club, going to do a quick workout and then go home. Ho does that sound?
Working out is so much easier if you just take smaller chunks. You will feel less overwhelmed and get fit a lot faster!
For more information about our services go to our website!
Helping You Step Up to Your Fitness Potential!
Trevor
Founder
www.stepupcanada.com
289-208-4903
1) They rationalize that they do not have time to go to the gym!
We all have time to workout. I am only asking for 45 minutes! Most people think thet cannot spare just 45 minutes.
The problem is that they are not chunking correctly. What is chunking? Chunking is the science of breaking down large tasks into smaller steps.
For example are brain can only hold on to three steps at a time. Thats why phone numbers have three parts xxx-xxx-xxxx
If you go beyond three steps the brain becomes overwhelmed.
Here is ho most people chunk going to the gym:
I have to get in my car, drive there then find a parking space, go for a tour of the facility, pay for a membership, get a towel, go to the change room, get changed, go to a machine, do the exercise, then I have to wipe the machine down, then I have to do that for 30 minutes, now I go to get changed, shower, put on my wrinkled clothes that have been in the locker, then I have to go back to the parking lot and drive home.
Do you notice how many steps there was? Do you find this overwhelming? If so your not alone.
If you just said ok at 12pm I am going to our athletic club, going to do a quick workout and then go home. Ho does that sound?
Working out is so much easier if you just take smaller chunks. You will feel less overwhelmed and get fit a lot faster!
For more information about our services go to our website!
Helping You Step Up to Your Fitness Potential!
Trevor
Founder
www.stepupcanada.com
289-208-4903
Thursday, March 18, 2010
Not Following the Crowd...
Its easy to get swept away in workoutmania. Buying every fitness magazine and health book that you find and trying out different routines or nutritional programs.
We all have vast quantities of information at hand, yet most people just jump from idea to idea without giving much thought to the source or if what they are trying makes any sense for their body!
I have a few simple rules to achieve fitness success.
1) Do Not Follow The Crowd: Listen most people buy books and magazines that are either hyped up or do not give advice based on the users body type and genetic disposition. For the most part magazines like Oxygen, Muscle and Fitness and other such publications can give good information, but you must learn to not follow everything you read. Take advice from magazines with a grain of salt. The same holds true for fitness books. If the concepts that the book talks about is good, then devise a 6 week plan to follow the advice. Stick with this advice and see if within 6 weeks your body and fitness levels change. Rule of thumb - If you follow the crowd you will be slaughtered.
2) Keep It Simple Stupid! - Training, working out and nutrition in its basic form is very easy and straightforward. If you are a beginner you must build the basics before delving into more complicated processes. Much the same as building a house. I would not assemble the roof first and then build the foundation. Start with 5 basic exercises that will work the entire body. Master those and then add to your exercise selection. Same with diet. Do not change things up every week, or add something into the diet just because you heard it was good. Stick with a basic nutrition program for at least three months. If you do not see any changes in the first two months then you need to adjust either nutrition or training
3) Seek professional help - Listen no one is an island. I have had many fitness mentors through my career helping me and showing me better ways of doing something. You cannot figure it out alone. Even if you could it is still great to have a professional help you out. You will get fit twice as fast with less aggravation
The easiest thing to do is listen to everyone else and not listen to yourself. Its best to start to know your body and know how it responds to exercise and diet. If you do not hone your intuitive skills and listen you will get lost in the vast world of workoutmania and never see any appreciable results!
As always we are here to help you along the way!
For a FREE Fitness Consult go to www.stairclimbcanada or www.stepupcanada.com
Till next time...
Trevor Folgering
Founder
Canada StairClimbin Association
Step Up Canada!
We all have vast quantities of information at hand, yet most people just jump from idea to idea without giving much thought to the source or if what they are trying makes any sense for their body!
I have a few simple rules to achieve fitness success.
1) Do Not Follow The Crowd: Listen most people buy books and magazines that are either hyped up or do not give advice based on the users body type and genetic disposition. For the most part magazines like Oxygen, Muscle and Fitness and other such publications can give good information, but you must learn to not follow everything you read. Take advice from magazines with a grain of salt. The same holds true for fitness books. If the concepts that the book talks about is good, then devise a 6 week plan to follow the advice. Stick with this advice and see if within 6 weeks your body and fitness levels change. Rule of thumb - If you follow the crowd you will be slaughtered.
2) Keep It Simple Stupid! - Training, working out and nutrition in its basic form is very easy and straightforward. If you are a beginner you must build the basics before delving into more complicated processes. Much the same as building a house. I would not assemble the roof first and then build the foundation. Start with 5 basic exercises that will work the entire body. Master those and then add to your exercise selection. Same with diet. Do not change things up every week, or add something into the diet just because you heard it was good. Stick with a basic nutrition program for at least three months. If you do not see any changes in the first two months then you need to adjust either nutrition or training
3) Seek professional help - Listen no one is an island. I have had many fitness mentors through my career helping me and showing me better ways of doing something. You cannot figure it out alone. Even if you could it is still great to have a professional help you out. You will get fit twice as fast with less aggravation
The easiest thing to do is listen to everyone else and not listen to yourself. Its best to start to know your body and know how it responds to exercise and diet. If you do not hone your intuitive skills and listen you will get lost in the vast world of workoutmania and never see any appreciable results!
As always we are here to help you along the way!
For a FREE Fitness Consult go to www.stairclimbcanada or www.stepupcanada.com
Till next time...
Trevor Folgering
Founder
Canada StairClimbin Association
Step Up Canada!
Wednesday, March 17, 2010
Feel Fit Now In Your Mind!
Fitness is really a state of mind! Getting fit at first has nothing to do with the physical body!
Our bodies can do amazing things physically and even if you have never worked out before you can become super fit but it all starts off in your mind!
Your mind is the essential tool for fitness, if you have doubts, fears or think that you cannot get yourself to the gym or finish a workout program...then guess what? YOU CANT!
Whether you think you can or you think you can't...YOUR RIGHT! - Henry Ford
You can begin to feel healthy NOW! You can begin to love your body and feel joy and gratitude for the health you have now!
Take a look at your body! Its an amazing organism that we take for granted. Every day our heart beats, we don't ask it to work....it just does! Or how about your muscles that move you from place to place and help you complete tasks that seem simple.
Makes you feel good just thinking that we live inside this incredible vessel called a human body.
If you can get yourself feel grateful for the body you have, if you can in your mind mentally be strong and know that you can do anything physically..then everything will change!
You will become healthy because you have re-programed your mind to accept that your body is healthy!
Do you remember the story of the women who picked up the back end of a car to free her daughter from being crushed? - Do you think she was training with weights every single day and making her body stronger for that? No! It was her state of mind that made her lift that car off of her daughter. Strength had nothing to do with it.
You see - It is all a mindset! Get your mind in the right place a you can accomplish anything you want physically!
As always the trainers here at Step Up Canada are here to support you on your fitness journey!
Visit us at www.stepupcanada.com
Trevor Folgering
Founder
Step Up Canada
289-208-4903
Our bodies can do amazing things physically and even if you have never worked out before you can become super fit but it all starts off in your mind!
Your mind is the essential tool for fitness, if you have doubts, fears or think that you cannot get yourself to the gym or finish a workout program...then guess what? YOU CANT!
Whether you think you can or you think you can't...YOUR RIGHT! - Henry Ford
You can begin to feel healthy NOW! You can begin to love your body and feel joy and gratitude for the health you have now!
Take a look at your body! Its an amazing organism that we take for granted. Every day our heart beats, we don't ask it to work....it just does! Or how about your muscles that move you from place to place and help you complete tasks that seem simple.
Makes you feel good just thinking that we live inside this incredible vessel called a human body.
If you can get yourself feel grateful for the body you have, if you can in your mind mentally be strong and know that you can do anything physically..then everything will change!
You will become healthy because you have re-programed your mind to accept that your body is healthy!
Do you remember the story of the women who picked up the back end of a car to free her daughter from being crushed? - Do you think she was training with weights every single day and making her body stronger for that? No! It was her state of mind that made her lift that car off of her daughter. Strength had nothing to do with it.
You see - It is all a mindset! Get your mind in the right place a you can accomplish anything you want physically!
As always the trainers here at Step Up Canada are here to support you on your fitness journey!
Visit us at www.stepupcanada.com
Trevor Folgering
Founder
Step Up Canada
289-208-4903
Tuesday, March 16, 2010
Getting Started..One of The Hardest Things To Do!
Spring is here and even though my fancies should be turning to the opposite sex they sadly are not! My fancies are all about helping you get fit and healthy for 2010!
We are three months into the year and the weather has graced us with amazing sunshine. All I want to do is go for a run along lakeshore and see everyone out on their bikes and blades having a great time!
The unfortunate thing is that for some fitness and daily activity is the last things to take priority, which in my eyes is a tough pill to swallow! Being a fitness professional I want to you to experience how it can feel to be in great shape!
The hardest part is starting! So if your one of those people who has not started out on your road to fitness its time to start!
So how do you really start and follow through?
1) DECIDE! - decide that now is your time! Now is your moment to shine! This month, this day, this second! You will now DECIDE to take the plunge into being physically active!
2) TAKE MASSIVE ACTION! - You know why most people do not get the results they want physically? They do not take enough action! I want you to list three things right now that you can do within 24 hours to move yourself toward your fitness goals faster. Here would be mine if I was in your shoes.
a) Throw out ALL junk food in the house
b) Schedule an initial consultation with our company (sorry had to throw that in)
c) Call my friend and set a date to do a stair climbing workout at the local stairs
d) Wake up 30 minutes earlier to do some light cardio to get the metabolism reving!
Its thats easy! really it is!
3) The last step, REVIEW GOALS AND MAKE CHANGES IF NECESSARY - The important step here is to be critical and say "Am I moving closer or further away from my goals?" If your moving further away go back to step two and see if you need to change some of your actions!
Yes! Its really that easy to get started on the road to being fit! You can do it! You have the power within you to get fit once and for all!
You have our support if you need it!
Trevor Folgering
Founder
Step Up Canada
www.stepupcanada.com
289-208-4903
We are three months into the year and the weather has graced us with amazing sunshine. All I want to do is go for a run along lakeshore and see everyone out on their bikes and blades having a great time!
The unfortunate thing is that for some fitness and daily activity is the last things to take priority, which in my eyes is a tough pill to swallow! Being a fitness professional I want to you to experience how it can feel to be in great shape!
The hardest part is starting! So if your one of those people who has not started out on your road to fitness its time to start!
So how do you really start and follow through?
1) DECIDE! - decide that now is your time! Now is your moment to shine! This month, this day, this second! You will now DECIDE to take the plunge into being physically active!
2) TAKE MASSIVE ACTION! - You know why most people do not get the results they want physically? They do not take enough action! I want you to list three things right now that you can do within 24 hours to move yourself toward your fitness goals faster. Here would be mine if I was in your shoes.
a) Throw out ALL junk food in the house
b) Schedule an initial consultation with our company (sorry had to throw that in)
c) Call my friend and set a date to do a stair climbing workout at the local stairs
d) Wake up 30 minutes earlier to do some light cardio to get the metabolism reving!
Its thats easy! really it is!
3) The last step, REVIEW GOALS AND MAKE CHANGES IF NECESSARY - The important step here is to be critical and say "Am I moving closer or further away from my goals?" If your moving further away go back to step two and see if you need to change some of your actions!
Yes! Its really that easy to get started on the road to being fit! You can do it! You have the power within you to get fit once and for all!
You have our support if you need it!
Trevor Folgering
Founder
Step Up Canada
www.stepupcanada.com
289-208-4903
Three Lessons for Being a Great Stair Climber!
Getting good at climbing stairs takes more then...well lets just say it takes more then climbing stairs.
Ironically most sports require you to get fit first and then play the sport, not get fit from playing the sport.
Most sports such as hockey, baseball, soccer require the athlete to do some type of cross training, strength training or functional training.
Participating in this type of training will not only enhance the athletes abilities on the field but will prevent in injuries as well.
So how do you get really good at stair climbing? First Climb stairs only once a week "offseason." This means only climb stairs once a week when not preparing for a stair climbing race. Why is this? Well first stair climbing is naturally very tough on the body not only physically but it can also be a drain mentally. Therefore to keep the body fresh only train on actual stairs once a week when building your fitness levels.
Second train with weights. More specifically train for explosive strength, speed and agility. Stair climbing is a unique sport which requires the you to go vertical as fast as you can! Therefore any training that you do with weights should be done in such a manner that builds explosive strength through the legs.
If you want to get a good leg workout that builds your explosive power you need to try the prowler! Take a look at this!
This is one of the best pieces of equipment I have used in a long time! The prowler is a device that you can pile weight on to and literally push it back and forth! This will aid in your stair climbing by making your legs 1) more explosive and 2) you will have more muscular endurance in your lower body.
The third thing to consider to really get good at stair climbing is work the core, HARD! Yes I know "core work" is really being beat like a dead horse right now and everyone wants to work the core, however core exercises are so important in the overall picture of stair climbing. Because your core is the center of all movements it is imperative that you have a strong core!
Off-season training should be done before a big climb. In season training (Which I will discuss in a later article) Should start 6-12 weeks out depending on your fitness level
Till next time!
Keep on Steppin!
Trevor Folgering
Canada StairClimbing Association!
http://www.stairclimbcanada.com
http://www.cansca.org
Ironically most sports require you to get fit first and then play the sport, not get fit from playing the sport.
Most sports such as hockey, baseball, soccer require the athlete to do some type of cross training, strength training or functional training.
Participating in this type of training will not only enhance the athletes abilities on the field but will prevent in injuries as well.
So how do you get really good at stair climbing? First Climb stairs only once a week "offseason." This means only climb stairs once a week when not preparing for a stair climbing race. Why is this? Well first stair climbing is naturally very tough on the body not only physically but it can also be a drain mentally. Therefore to keep the body fresh only train on actual stairs once a week when building your fitness levels.
Second train with weights. More specifically train for explosive strength, speed and agility. Stair climbing is a unique sport which requires the you to go vertical as fast as you can! Therefore any training that you do with weights should be done in such a manner that builds explosive strength through the legs.
If you want to get a good leg workout that builds your explosive power you need to try the prowler! Take a look at this!
This is one of the best pieces of equipment I have used in a long time! The prowler is a device that you can pile weight on to and literally push it back and forth! This will aid in your stair climbing by making your legs 1) more explosive and 2) you will have more muscular endurance in your lower body.
The third thing to consider to really get good at stair climbing is work the core, HARD! Yes I know "core work" is really being beat like a dead horse right now and everyone wants to work the core, however core exercises are so important in the overall picture of stair climbing. Because your core is the center of all movements it is imperative that you have a strong core!
Off-season training should be done before a big climb. In season training (Which I will discuss in a later article) Should start 6-12 weeks out depending on your fitness level
Till next time!
Keep on Steppin!
Trevor Folgering
Canada StairClimbing Association!
http://www.stairclimbcanada.com
http://www.cansca.org
Monday, March 15, 2010
Super Size Me! YUCK!
I watched Super Size Me yesterday. I saw it last year but I wanted to refresh my memory! If you remember the movie at all it is about this man who eats nothing but McDonalds for thirty days!
It is a little bit disturbing however I want to point out what is very obvious and not so obvious in the film.
1) McDonalds is POISON! At the end of the movie the doctor was actually worried for this poor man's health! He was totally shocked at what McDonalds can do to the body. The food that he ate actually was destroying his liver! It was as if he went on a two week bender!
2) The Fast Food industry in general is killing people. This is not just my observation obviously. Since the fast food industry has been around we as a society have become larger, fatter and more sick then ever before. Look at 1920's to the late 1940's Cancer was a disease that no one really had! Now its 1 out of every three North American's are suffering. Do you think its the fast food that we eat?? YES!
3) Fast Food is psychologically addictive! Yes it is! In the movie if the main character did not eat Mcdonalds he would get headaches, experience mood swings and be lethargic and depressed. Sounds like the body is trying to get rid of all those toxins!
4) As a society we have gotten lazy. Yes there is fast food at every corner, but if we only brought our own snacks and food with us there would be no need to go to these places.
5) The fast food industry has got society hooked. The fast food industry spends billions and billions of dollars on marketing and advertising a year in order for you to keep going back. They use special promotions and hook up to different events that have special meaning to us, ex: The Olympics or have an Olympic or professional athlete endorse the food! sell outs!
6) They have brain washed kids - Yup they know they have to hook in the kids or else the fast food industry will eventually die.
7) They have convinced the general public that they have healthy food items. - Here is a news alert! Even their salads have sugar on them!!!! Yes we know sugar is addicting!The healthy items on the menu are far and few between, and most people do not go to McDonalds to get a salad...
8)Most people know they are overweight, but still keep going! HUH??? Can you say addictive, lazy behavior!
9) Kids are getting sicker and sicker eating this junk, and as a society most people don't give a shit because money talks and bullshit walks right?
10) Its not just McDonalds to blame. Our whole nutritional education is off kilter and most families have no idea how to properly feed their kids. In addition the schools do not make it any easier as there is still coke, chips and other processed foods at schools. Most kids grab a coke, chips and some cookies for lunch. And we wonder why our kids are getting labeled as ADD and ADHD....hmmmmmmm!
There is a lot more to say about this movie, but that covers the main points. Gets me pissed that most people do not care about there health and just continue to shovel this harmful food into their mouths!
In the 21st century are we not smarter then this????
Trevor Folgering
Step Up Canada
289-208-4903
It is a little bit disturbing however I want to point out what is very obvious and not so obvious in the film.
1) McDonalds is POISON! At the end of the movie the doctor was actually worried for this poor man's health! He was totally shocked at what McDonalds can do to the body. The food that he ate actually was destroying his liver! It was as if he went on a two week bender!
2) The Fast Food industry in general is killing people. This is not just my observation obviously. Since the fast food industry has been around we as a society have become larger, fatter and more sick then ever before. Look at 1920's to the late 1940's Cancer was a disease that no one really had! Now its 1 out of every three North American's are suffering. Do you think its the fast food that we eat?? YES!
3) Fast Food is psychologically addictive! Yes it is! In the movie if the main character did not eat Mcdonalds he would get headaches, experience mood swings and be lethargic and depressed. Sounds like the body is trying to get rid of all those toxins!
4) As a society we have gotten lazy. Yes there is fast food at every corner, but if we only brought our own snacks and food with us there would be no need to go to these places.
5) The fast food industry has got society hooked. The fast food industry spends billions and billions of dollars on marketing and advertising a year in order for you to keep going back. They use special promotions and hook up to different events that have special meaning to us, ex: The Olympics or have an Olympic or professional athlete endorse the food! sell outs!
6) They have brain washed kids - Yup they know they have to hook in the kids or else the fast food industry will eventually die.
7) They have convinced the general public that they have healthy food items. - Here is a news alert! Even their salads have sugar on them!!!! Yes we know sugar is addicting!The healthy items on the menu are far and few between, and most people do not go to McDonalds to get a salad...
8)Most people know they are overweight, but still keep going! HUH??? Can you say addictive, lazy behavior!
9) Kids are getting sicker and sicker eating this junk, and as a society most people don't give a shit because money talks and bullshit walks right?
10) Its not just McDonalds to blame. Our whole nutritional education is off kilter and most families have no idea how to properly feed their kids. In addition the schools do not make it any easier as there is still coke, chips and other processed foods at schools. Most kids grab a coke, chips and some cookies for lunch. And we wonder why our kids are getting labeled as ADD and ADHD....hmmmmmmm!
There is a lot more to say about this movie, but that covers the main points. Gets me pissed that most people do not care about there health and just continue to shovel this harmful food into their mouths!
In the 21st century are we not smarter then this????
Trevor Folgering
Step Up Canada
289-208-4903
Friday, March 12, 2010
The Lessons of Eating!
You know we as a society have to learn to eat! We need to re-educate ourselves in the proper way to eat food throughout the day!
Our society has it all backwards. From the moment we wake up to the moment we go to sleep we have not been conditioned to actually eat correctly for our bodies.
Our 9-5 pm world is partly to blame for this, but the media and all the hype around instant results and instant gratification has really thrown us all for a loop and has actually made people fatter!
In order to lose weight we must look outside the box, we must step away from societal norms and go against the grain.
Let me teach you some lessons in eating, the correct way!
Lesson 1
Eat as soon as you get up - Food should be the first thing on your mind! You must feed the body and kick start your metabolism. (All chemical reactions in the body) If you skip your first meal the more you will feel the need to binge at night. This is because you will may be starving the body all day and will have to "make up" for the calories that you did not consume in the morning.
Lesson 2 - Eat right before you go to bed! Yes this is a contradiction to no later then 8pm at night. You should be having a light snack 30 minutes before bed. For example some lightly scrambled eggs and a piece of rye toast with natural peanut butter. This way when you are sleeping your body will have the correct amount of nutrients, and when you awake and eat right away the body will only have been without food for only 7-8 hours not 13-16 hours!
Lesson 3
Eat a small dinner! Not a traditional meat and potatoes meal!
Most people eat way too much during the dinner meal. Traditional meals are out and smaller meals are in! Take your plate and fill half of it with greens/salads etc and the other half should be filled with a clean burning protein, for example salmon, chicken or a lean cuts of meat.
Stay Tuned for more lessons from Step Up Canada....!
Till next time,
Have a fit and healthy day!
Trevor Folgering
www.stepupcanada.com
289-208-4903
Our society has it all backwards. From the moment we wake up to the moment we go to sleep we have not been conditioned to actually eat correctly for our bodies.
Our 9-5 pm world is partly to blame for this, but the media and all the hype around instant results and instant gratification has really thrown us all for a loop and has actually made people fatter!
In order to lose weight we must look outside the box, we must step away from societal norms and go against the grain.
Let me teach you some lessons in eating, the correct way!
Lesson 1
Eat as soon as you get up - Food should be the first thing on your mind! You must feed the body and kick start your metabolism. (All chemical reactions in the body) If you skip your first meal the more you will feel the need to binge at night. This is because you will may be starving the body all day and will have to "make up" for the calories that you did not consume in the morning.
Lesson 2 - Eat right before you go to bed! Yes this is a contradiction to no later then 8pm at night. You should be having a light snack 30 minutes before bed. For example some lightly scrambled eggs and a piece of rye toast with natural peanut butter. This way when you are sleeping your body will have the correct amount of nutrients, and when you awake and eat right away the body will only have been without food for only 7-8 hours not 13-16 hours!
Lesson 3
Eat a small dinner! Not a traditional meat and potatoes meal!
Most people eat way too much during the dinner meal. Traditional meals are out and smaller meals are in! Take your plate and fill half of it with greens/salads etc and the other half should be filled with a clean burning protein, for example salmon, chicken or a lean cuts of meat.
Stay Tuned for more lessons from Step Up Canada....!
Till next time,
Have a fit and healthy day!
Trevor Folgering
www.stepupcanada.com
289-208-4903
Wednesday, March 10, 2010
Well you decided to sign up to climb the CN Tower? You are very brave! Climbing up 1,776 steps or 144 floors is very brave! However with the right training you can climb to the top quicker then you can imagine!
This brief blog post will show you just how to train for a stair race such as the CN Tower Climb! There is a specific was to train that allows you to develop better explosive muscle contractions to help drive you up those stairs faster!
Before I elaborate on what you must do to help you complete the CN Tower Climb, lets take a look at muscle physiology, please bear with me!
Our leg muscles are comprised of different types of muscle fiber types, Type 1 and Type 2. These types are sometimes referred to as slow twitch and fast twitch muscles types.
Explanations of the Characteristics of Both Muscle Fiber Types
Muscle Type I (Slow Twitch)
Known as Red muscles fibers
These muscle fibers can use more oxygen to generate more muscle contractions
They are known to fire more slowly and fatigue slower then fast twitch muscle fiber types
They are used in aerobic activity such as running a marathon or cycling
Muscle Fiber Type II (Fast Twitch)
Known as white muscle fiber
Known for generating short bursts of energy and speed
Type II fibers fire more rapidly and generate a great deal of force.
They are used in anaerobic activities, such as 100 meters sprints or explosive weight
Stair Climbing is very unique in that the activity uses BOTH muscle fiber types for the duration of the climb, therefore you must develop both your Fast and Slow Twitch muscle fibers!
If you only develop Type I muscle fiber types (For example running long distances) Then you are only going to be using less of your legs muscle to drive you up the stairs!
Now what can you do to improve your performance? Great Question, and its not climb more stairs, although that does factor into the equation.
You must develop your leg muscles so that they can perform explosive movements over a length of time.
Strength Training is a wonderful way to increase your leg strength and explosiveness and will allow for a more dynamic movement up the stairs.
Some sample exercises that we would prescribe to you would be:
1) Bodyweight Squats,
2) Bounding from one leg to the other,
3) Standing Lunges
4) Hamstring Swiss Ball Curls
5) Dumbbell Step Ups
6) Plate Pushes
7) Bench Jumps
8) Wall Touches
9) Plyometric Jumps
Of course some of these exercises you will not know. For a introductory online training session to help you climb faster please visit Step Up Canada
In addition there is the traditional cardiovascular work that must be done. You should be completing two to three cardiovascular workouts per week and then building to four cardiovascular workouts and two strength training workouts per week.
I would highly recommend that the beginner stair climber begin their training doing the following:
Monday - Weight Training (Consisting of lower body work and core)
Tuesday - Long Duration Cardiovascular work (20 minutes if possible and build up to 45 minutes
Wednesday - Upper body strength training and core work
Thursday - Interval training OR a full stair climbing workout. (Interval training allows for better cardiovascular endurance and helps burn body fat faster as well)
Friday - DAY OFF!
Saturday - Lower Body Strength training, focusing on bodyweight movements only, key on this workout is to build the explosiveness
Sunday - Day OFF or Long Duration Cardiovascular work. If your body is tired take a day off, if it feels good train!
Of course this program would be personalized for you. You may need to start with a different intensity, everyone is different that is why when the online coaches work with you they need to know everything about your fitness history and fitness background.
Our online trainers would be happy to assist you in your WWF CN Tower Climb! If you are interested please visit STEP UP CANADA to get started!
If you have any questions please email me at Trevor@stairclimbcanada.com
I look forward to working with you!
Trevor Folgering
Founder
The Canada Stair Climbing Associaiton
Step Up Canada!
289-208-4903
This brief blog post will show you just how to train for a stair race such as the CN Tower Climb! There is a specific was to train that allows you to develop better explosive muscle contractions to help drive you up those stairs faster!
Before I elaborate on what you must do to help you complete the CN Tower Climb, lets take a look at muscle physiology, please bear with me!
Our leg muscles are comprised of different types of muscle fiber types, Type 1 and Type 2. These types are sometimes referred to as slow twitch and fast twitch muscles types.
Explanations of the Characteristics of Both Muscle Fiber Types
Muscle Type I (Slow Twitch)
Known as Red muscles fibers
These muscle fibers can use more oxygen to generate more muscle contractions
They are known to fire more slowly and fatigue slower then fast twitch muscle fiber types
They are used in aerobic activity such as running a marathon or cycling
Muscle Fiber Type II (Fast Twitch)
Known as white muscle fiber
Known for generating short bursts of energy and speed
Type II fibers fire more rapidly and generate a great deal of force.
They are used in anaerobic activities, such as 100 meters sprints or explosive weight
Stair Climbing is very unique in that the activity uses BOTH muscle fiber types for the duration of the climb, therefore you must develop both your Fast and Slow Twitch muscle fibers!
If you only develop Type I muscle fiber types (For example running long distances) Then you are only going to be using less of your legs muscle to drive you up the stairs!
Now what can you do to improve your performance? Great Question, and its not climb more stairs, although that does factor into the equation.
You must develop your leg muscles so that they can perform explosive movements over a length of time.
Strength Training is a wonderful way to increase your leg strength and explosiveness and will allow for a more dynamic movement up the stairs.
Some sample exercises that we would prescribe to you would be:
1) Bodyweight Squats,
2) Bounding from one leg to the other,
3) Standing Lunges
4) Hamstring Swiss Ball Curls
5) Dumbbell Step Ups
6) Plate Pushes
7) Bench Jumps
8) Wall Touches
9) Plyometric Jumps
Of course some of these exercises you will not know. For a introductory online training session to help you climb faster please visit Step Up Canada
In addition there is the traditional cardiovascular work that must be done. You should be completing two to three cardiovascular workouts per week and then building to four cardiovascular workouts and two strength training workouts per week.
I would highly recommend that the beginner stair climber begin their training doing the following:
Monday - Weight Training (Consisting of lower body work and core)
Tuesday - Long Duration Cardiovascular work (20 minutes if possible and build up to 45 minutes
Wednesday - Upper body strength training and core work
Thursday - Interval training OR a full stair climbing workout. (Interval training allows for better cardiovascular endurance and helps burn body fat faster as well)
Friday - DAY OFF!
Saturday - Lower Body Strength training, focusing on bodyweight movements only, key on this workout is to build the explosiveness
Sunday - Day OFF or Long Duration Cardiovascular work. If your body is tired take a day off, if it feels good train!
Of course this program would be personalized for you. You may need to start with a different intensity, everyone is different that is why when the online coaches work with you they need to know everything about your fitness history and fitness background.
Our online trainers would be happy to assist you in your WWF CN Tower Climb! If you are interested please visit STEP UP CANADA to get started!
If you have any questions please email me at Trevor@stairclimbcanada.com
I look forward to working with you!
Trevor Folgering
Founder
The Canada Stair Climbing Associaiton
Step Up Canada!
289-208-4903
Sunday, March 7, 2010
Abs Are Made and Lost In The Kitchen!
You know that great saying "A way to a man's heart is through his stomach!" Yes well here is another great saying!
"Womens and Mens Abs Are Made and Lost in the Kitchen!"
Nutrition is so important in losing body fat! The kitchen is where you actually start to change your body! In this blog post I will outline some of the key things you must have in your kitchen to make your body transformation complete!
1) Ziplock containers and baggies and Portable Cooler. - This is so important! You must have portable storage containers so you can take your food everywhere you go. You must eat at minimal every three hours, so you have to have healthy food with you at office meetings, at work, and at social occasions.
2) Spices - Eating clean can be tough so ts great to have a cupboard dedicated to spices, and low fat seasonings that can be used while cooking up of all your yummy meals!
3)Measuring Spoons - Yes very basic but you must have measuring cups and spoons to measure out food sizes and portions.
4)Vegetables and Fruits - Lots of greens in the fridge and low glycemic fruits such as apples, berries, peaches, pears, plums. All these foods have low calories that pack a nutrient dense punch!
5) Clean burning carbohydrates - Foods such as oatmeal, brown rice, yams, red potatoes, rye breads give you the much needed energy to fuel your workouts and get you through the day!
6) Healthy fats! - Yes we need fat in our diets! You should have natural peanut butter, almond butter, nuts, coconut oil, essential fats (AUUM Omega 3's) Avocados and fresh fish all stocked away. These fats are essential to every single cell in your body and help shuttle vitamins and minerals to the muscles.
7) Protein - The most overlooked macronutrient in a lifestyle program. Protein helps build the metabolism and provide the building blocks for all of our cells. Your fridge should be holding cottage cheese, eggs, skinless boneless chicken, lean cuts of meat, fresh fish such as salmon, cod, halibut, tuna, etc. Cupboards should be filled with tuna, whey protein powder, protein bars, nuts.
Following these simple guidelines you should be able to make your abs in the kitchen!
For information regarding nutrition and shaping your body visit our website and set up a one week trial of our memberships! Start to shape your body today!
Trevor Folgering
Founder
Step Up Canada!
"Womens and Mens Abs Are Made and Lost in the Kitchen!"
Nutrition is so important in losing body fat! The kitchen is where you actually start to change your body! In this blog post I will outline some of the key things you must have in your kitchen to make your body transformation complete!
1) Ziplock containers and baggies and Portable Cooler. - This is so important! You must have portable storage containers so you can take your food everywhere you go. You must eat at minimal every three hours, so you have to have healthy food with you at office meetings, at work, and at social occasions.
2) Spices - Eating clean can be tough so ts great to have a cupboard dedicated to spices, and low fat seasonings that can be used while cooking up of all your yummy meals!
3)Measuring Spoons - Yes very basic but you must have measuring cups and spoons to measure out food sizes and portions.
4)Vegetables and Fruits - Lots of greens in the fridge and low glycemic fruits such as apples, berries, peaches, pears, plums. All these foods have low calories that pack a nutrient dense punch!
5) Clean burning carbohydrates - Foods such as oatmeal, brown rice, yams, red potatoes, rye breads give you the much needed energy to fuel your workouts and get you through the day!
6) Healthy fats! - Yes we need fat in our diets! You should have natural peanut butter, almond butter, nuts, coconut oil, essential fats (AUUM Omega 3's) Avocados and fresh fish all stocked away. These fats are essential to every single cell in your body and help shuttle vitamins and minerals to the muscles.
7) Protein - The most overlooked macronutrient in a lifestyle program. Protein helps build the metabolism and provide the building blocks for all of our cells. Your fridge should be holding cottage cheese, eggs, skinless boneless chicken, lean cuts of meat, fresh fish such as salmon, cod, halibut, tuna, etc. Cupboards should be filled with tuna, whey protein powder, protein bars, nuts.
Following these simple guidelines you should be able to make your abs in the kitchen!
For information regarding nutrition and shaping your body visit our website and set up a one week trial of our memberships! Start to shape your body today!
Trevor Folgering
Founder
Step Up Canada!
Thursday, March 4, 2010
How Online Personal Training Can Change Your Life!
Ready to transform your body! Online Personal Training is becoming the choice for busy professionals like yourself! Learn how Online Personal training can change your life!
The most important process of Online Personal Training is the initial consultation.
Why?
For many reasons, most importantly this is a chance for you to make sure you connect well with your trainer. You must be able to trust your trainer. During your online coaching sessions you may be delving into sensitive areas which may be emotional. The most important question you must ask yourself and have an answer to by the end of the initial consultation is: "Do I feel comfortable with my Online Trainer, and "Are we a good fit?"
The Initial Consultation is very important from the trainer’s perspective as well. This is where he/she will get detailed information on your past fitness history, your injuries, your past attempts at weight loss, medical information and any other information that is relevant in helping your online trainer construct a great personalized fitness and nutrition program for you.
Before proceeding with your Initial Consultation you will be asked to fill out forms that will be sent to one of our online fitness trainers.
After the Initial Consultation which lasts about 45 minutes to one hour, you will be able to re-connect with your trainer online to go over your personalizes fitness and nutrition program
How Online Fitness Coaching Can Change Your Life!
Our Online Fitness Program is very unique in its nature. We run all our online training through SKYPE. When you join our program you get dedicated online personal fitness coaching two to three times a week.
What is Online Personal Fitness Coaching?
Online Personal Fitness Coaching is very similar to life coaching but specializing in the area of fitness. Many people do not realize that the reason they failed at becoming fit and losing weight is what is happening between their ears! Maybe you have failed at becoming fit and healthy. Maybe you have tried several different times and not succeeded. You know why? Well there are many reasons, but there are several key ones:
• Having limiting beliefs (I can never get in shape)
• Using rationalizations/Justifications (I should not exercise because I am being selfish)
• Fear of Failure
• Fear of Success (Yes, people are afraid to get in shape!)
Above and beyond this we are constantly being bombarded by different messages about nutrition, getting in shape and losing weight.
Our online coaches are here to support you on your fitness journey.
The great thing about online coaching is that we hold you accountable for your actions and help you break all of the garbage that you tell yourself!
Our Online Coaches also are here to provide support, encouragement, feedback, advice about nutrition, program explanations, nutritional counseling. We are here to provide the key to your fitness success!
Are you frustrated that you have not lost weight, even after several attempts? With our Online Coaches you will be able to uncover exactly WHY you have not lost weight and then be able to create strategies that will lead you to successful weight loss!
The most important process of Online Personal Training is the initial consultation.
Why?
For many reasons, most importantly this is a chance for you to make sure you connect well with your trainer. You must be able to trust your trainer. During your online coaching sessions you may be delving into sensitive areas which may be emotional. The most important question you must ask yourself and have an answer to by the end of the initial consultation is: "Do I feel comfortable with my Online Trainer, and "Are we a good fit?"
The Initial Consultation is very important from the trainer’s perspective as well. This is where he/she will get detailed information on your past fitness history, your injuries, your past attempts at weight loss, medical information and any other information that is relevant in helping your online trainer construct a great personalized fitness and nutrition program for you.
Before proceeding with your Initial Consultation you will be asked to fill out forms that will be sent to one of our online fitness trainers.
After the Initial Consultation which lasts about 45 minutes to one hour, you will be able to re-connect with your trainer online to go over your personalizes fitness and nutrition program
How Online Fitness Coaching Can Change Your Life!
Our Online Fitness Program is very unique in its nature. We run all our online training through SKYPE. When you join our program you get dedicated online personal fitness coaching two to three times a week.
What is Online Personal Fitness Coaching?
Online Personal Fitness Coaching is very similar to life coaching but specializing in the area of fitness. Many people do not realize that the reason they failed at becoming fit and losing weight is what is happening between their ears! Maybe you have failed at becoming fit and healthy. Maybe you have tried several different times and not succeeded. You know why? Well there are many reasons, but there are several key ones:
• Having limiting beliefs (I can never get in shape)
• Using rationalizations/Justifications (I should not exercise because I am being selfish)
• Fear of Failure
• Fear of Success (Yes, people are afraid to get in shape!)
Above and beyond this we are constantly being bombarded by different messages about nutrition, getting in shape and losing weight.
Our online coaches are here to support you on your fitness journey.
The great thing about online coaching is that we hold you accountable for your actions and help you break all of the garbage that you tell yourself!
Our Online Coaches also are here to provide support, encouragement, feedback, advice about nutrition, program explanations, nutritional counseling. We are here to provide the key to your fitness success!
Are you frustrated that you have not lost weight, even after several attempts? With our Online Coaches you will be able to uncover exactly WHY you have not lost weight and then be able to create strategies that will lead you to successful weight loss!
The Top Three Mistakes For Weight Loss!
Losing Body Fat, A Simple and Effective Plan to Eliminate the Unwanted!
If its one thing that everyone has trouble with is losing body fat? Why? There are lots of reasons why. This short article will explain the reasons why you are having a tough time shedding body fat and some remedies that you can incorporate right now to make it easier to lose those unwanted pounds.
The Top Three Mistakes
There really are three major mistakes that stop you from losing body fat. Before I go into all three I want you to know that people who are living a life that is physically fit actually do things differently then the average person. Individuals who are fit and healthy have no secrets to weight loss, they just approach their lifestyles differently then other individuals. If you wish to make major changes in your own lifestyle just follow what a healthy individual does, and stop doing these three mistakes:
1) Obsession over body weight – Listen, stepping on the scale every morning is not helping you. Our bodies are in constant flux especially for you ladies who are reading this! Hormones, stress levels, exercise levels, sleep patterns, how much water you drink, social activities, ALL can positively or negatively affect your current weight. In fact weight has little to do with overall health. I can have two individuals who weigh 130 lbs but once might be super fit, lean and muscular while the other one could be holding an extra 20 lbs of body fat. I recommend throwing your bathroom scale out. Weigh yourself once a month if that. In addition those “new scales” that read your body fat, throw those out to, they are as inaccurate as bodyweight is. Recommendations: Measure more then just weight loss when embarking on a weight loss program. More on this later.
2) Neglecting Nutritional Importance for Overall Health. – Yes we have been bombarded with fad diets, fake diets, good diets, bad diets and every type of nutritional programming that one can become quite overloaded. With all this information it can be quiet confusing that people just give up all together. If you are embarking on healthy lifestyle program you must be very conscience about what you put into your body. There are foods that heal and foods that kill! One mistake that is detrimental is not eating breakfast, and not eating enough protein throughout the day. Both will dramatically increase your lean body mass and help you shed fat faster then ever!
3) Not including Strength Training Into a Lifestyle Program - The number one rule of thumb is at first do more weight training them cardiovascular training. Why? Because our muscle is considered “active tissue” meaning for every pound of lean muscle mass that you put on the body, the metabolism burns 350 more calories in a day to keep that muscle on the body. This means that over a year’s time the person with ten more lbs of muscle will burn 127,750 or be able to lose 36 lbs of body fat just by adding a strength training routine into their lifestyle! Very Powerful!
The Top Three Recommendations:
1) Model a fit person – If you were to learn a particular skill you would find someone who has perfected that skill. If you wanted to be great at tennis you would find someone who is amazing at tennis! The same holds true for fitness. Find someone who is already fit and healthy and start modeling their actions and lifestyle behaviors. It’s the fast track for getting fit and healthy!
2) Eat Like a King In The Morning and A Pauper in the Evening – In other words your biggest meals in the day should be Breakfast, Mid morning snack and Lunch, after that you should taper your meals so that your smallest meal is at 6pm. The fatal mistake is having not enough in the morning and eating too much late in the evening. This is a Death Sentence!
3) Not Seeking Professional Guidance – If you wanted to have someone work on your teeth you would go see a dentist, If you needed advice and help in law you would go see a lawyer, if you wanted to build a beautiful house you would hire contractors to build your house. It’s the same thing for building the body. Listen no one is an island. You must hire someone to help you create and maintain a healthy lifestyle. The problem being is we do not value our bodies enough to do this! We put everyone else’s needs first and our bodies pay the price! Our company Step Up Canada offers Online Personal Training for busy professionals life yourself that “think” they have no time to workout and incorporate a healthy lifestyle into their life. We our offering a ONE WEEK FREE TRIAL Membership for anyone that is interested. We challenge you to come onboard and try us out! We will write a personalized fitness and nutritional program for you as well as provide lifestyle counseling all done through SKYPE! For more information please visit our website at www.stepupcanada.com
In True Health,
Trevor Folgering
Founder
Canada Stair Climbing Association
www.stairclimbcanada.com
Step Up Canada!
www.stepupcanada.com
289-208-4903
If its one thing that everyone has trouble with is losing body fat? Why? There are lots of reasons why. This short article will explain the reasons why you are having a tough time shedding body fat and some remedies that you can incorporate right now to make it easier to lose those unwanted pounds.
The Top Three Mistakes
There really are three major mistakes that stop you from losing body fat. Before I go into all three I want you to know that people who are living a life that is physically fit actually do things differently then the average person. Individuals who are fit and healthy have no secrets to weight loss, they just approach their lifestyles differently then other individuals. If you wish to make major changes in your own lifestyle just follow what a healthy individual does, and stop doing these three mistakes:
1) Obsession over body weight – Listen, stepping on the scale every morning is not helping you. Our bodies are in constant flux especially for you ladies who are reading this! Hormones, stress levels, exercise levels, sleep patterns, how much water you drink, social activities, ALL can positively or negatively affect your current weight. In fact weight has little to do with overall health. I can have two individuals who weigh 130 lbs but once might be super fit, lean and muscular while the other one could be holding an extra 20 lbs of body fat. I recommend throwing your bathroom scale out. Weigh yourself once a month if that. In addition those “new scales” that read your body fat, throw those out to, they are as inaccurate as bodyweight is. Recommendations: Measure more then just weight loss when embarking on a weight loss program. More on this later.
2) Neglecting Nutritional Importance for Overall Health. – Yes we have been bombarded with fad diets, fake diets, good diets, bad diets and every type of nutritional programming that one can become quite overloaded. With all this information it can be quiet confusing that people just give up all together. If you are embarking on healthy lifestyle program you must be very conscience about what you put into your body. There are foods that heal and foods that kill! One mistake that is detrimental is not eating breakfast, and not eating enough protein throughout the day. Both will dramatically increase your lean body mass and help you shed fat faster then ever!
3) Not including Strength Training Into a Lifestyle Program - The number one rule of thumb is at first do more weight training them cardiovascular training. Why? Because our muscle is considered “active tissue” meaning for every pound of lean muscle mass that you put on the body, the metabolism burns 350 more calories in a day to keep that muscle on the body. This means that over a year’s time the person with ten more lbs of muscle will burn 127,750 or be able to lose 36 lbs of body fat just by adding a strength training routine into their lifestyle! Very Powerful!
The Top Three Recommendations:
1) Model a fit person – If you were to learn a particular skill you would find someone who has perfected that skill. If you wanted to be great at tennis you would find someone who is amazing at tennis! The same holds true for fitness. Find someone who is already fit and healthy and start modeling their actions and lifestyle behaviors. It’s the fast track for getting fit and healthy!
2) Eat Like a King In The Morning and A Pauper in the Evening – In other words your biggest meals in the day should be Breakfast, Mid morning snack and Lunch, after that you should taper your meals so that your smallest meal is at 6pm. The fatal mistake is having not enough in the morning and eating too much late in the evening. This is a Death Sentence!
3) Not Seeking Professional Guidance – If you wanted to have someone work on your teeth you would go see a dentist, If you needed advice and help in law you would go see a lawyer, if you wanted to build a beautiful house you would hire contractors to build your house. It’s the same thing for building the body. Listen no one is an island. You must hire someone to help you create and maintain a healthy lifestyle. The problem being is we do not value our bodies enough to do this! We put everyone else’s needs first and our bodies pay the price! Our company Step Up Canada offers Online Personal Training for busy professionals life yourself that “think” they have no time to workout and incorporate a healthy lifestyle into their life. We our offering a ONE WEEK FREE TRIAL Membership for anyone that is interested. We challenge you to come onboard and try us out! We will write a personalized fitness and nutritional program for you as well as provide lifestyle counseling all done through SKYPE! For more information please visit our website at www.stepupcanada.com
In True Health,
Trevor Folgering
Founder
Canada Stair Climbing Association
www.stairclimbcanada.com
Step Up Canada!
www.stepupcanada.com
289-208-4903
Tuesday, March 2, 2010
Come Join Me for The Canada StairClimbing Race May 8th and 9th in Hamilton!
I am really excited to announce The Canada Stair Climbing Association's 1st Stair Race of the 2010 season is here! Even thou it is March you can still sign up and register! This is a great way to meet people, have some fun and get some great exercise in! (You do not have to be a elite athlete to participate! This event can be done by anyone!
This is a two day event that anyone can join. (If you cannot make it to the second day thats fine as well!)
Each tier of athletes will get one hour to race up and down the staircase, the exception to this is athletes in Tier One, who will race thirty minutes on the first day.
The top 5 individuals who have climbed the most amount of times ascending and descending in each Tier will race on day two to see who will win the overall title! Day two is more competitive and will feature a MASS START for everyone involved! The Competitive Race features climbers climbing the Chedoke Staircase for only one hour.
If you are interested please visit:
http://www.stairclimbcanada.com/st/index.php?N_webcat_id=217 for full event details and registration information.
We have Five Tiers or Levels that you can join that way you will be with individuals who are at the same level as you! Here is a list of all the Tiers and explains them all.
Tier One Novice Athletes - Are you interested in taking part in our events, but have never done anything like this before? Not to worry! You can enter as a level 1 Novice competitor! As a novice competitor you can take advantage of our online fitness coaches as they help you prepare for your first race! To move up to Tier Two you must finish within the top ten in your category
Tier Two Novice Athletes - Alright! You have done an event and you have placed well! Now its time to kick it up a notch! This level allows you to compete with other athletes that are the same caliber as you are! Get online coaching that will help you improve your stair climbing times and improve as an athlete! To move through to the next tier you must finish in the top 10 of your category
Tier Three Advanced Athletes - To enter into this category athletes must have either placed Top 15 in any stair climbing event in Canada or the World, or have placed in the top 10 within Tier Two
Tier Four - Elite Athletes (Pro Status) - Pro Athletes and Elite athletes compete for cash prizes! Get sponsored to for your climb, get great publicity and have a great time meeting other pro athletes! To compete as a pro athletes must have either gone through the Canada StairClimbing Associations Tier System or have qualified in the top 10 in any stair climbing event in the world! See our list of Qualifying Stair Climbs.
Master Level - Worried about your age? StairClimbing can be enjoyed by anyone of any age! Test yourself with other master’s athletes! Great cash prizes for top three male and female master finishers! Masters category is 40 plus.
For full event details and registration:
Click here:
http://www.stairclimbcanada.com/st/index.php?N_webcat_id=217
Hope to see you there!
This is a two day event that anyone can join. (If you cannot make it to the second day thats fine as well!)
Each tier of athletes will get one hour to race up and down the staircase, the exception to this is athletes in Tier One, who will race thirty minutes on the first day.
The top 5 individuals who have climbed the most amount of times ascending and descending in each Tier will race on day two to see who will win the overall title! Day two is more competitive and will feature a MASS START for everyone involved! The Competitive Race features climbers climbing the Chedoke Staircase for only one hour.
If you are interested please visit:
http://www.stairclimbcanada.com/st/index.php?N_webcat_id=217 for full event details and registration information.
We have Five Tiers or Levels that you can join that way you will be with individuals who are at the same level as you! Here is a list of all the Tiers and explains them all.
Tier One Novice Athletes - Are you interested in taking part in our events, but have never done anything like this before? Not to worry! You can enter as a level 1 Novice competitor! As a novice competitor you can take advantage of our online fitness coaches as they help you prepare for your first race! To move up to Tier Two you must finish within the top ten in your category
Tier Two Novice Athletes - Alright! You have done an event and you have placed well! Now its time to kick it up a notch! This level allows you to compete with other athletes that are the same caliber as you are! Get online coaching that will help you improve your stair climbing times and improve as an athlete! To move through to the next tier you must finish in the top 10 of your category
Tier Three Advanced Athletes - To enter into this category athletes must have either placed Top 15 in any stair climbing event in Canada or the World, or have placed in the top 10 within Tier Two
Tier Four - Elite Athletes (Pro Status) - Pro Athletes and Elite athletes compete for cash prizes! Get sponsored to for your climb, get great publicity and have a great time meeting other pro athletes! To compete as a pro athletes must have either gone through the Canada StairClimbing Associations Tier System or have qualified in the top 10 in any stair climbing event in the world! See our list of Qualifying Stair Climbs.
Master Level - Worried about your age? StairClimbing can be enjoyed by anyone of any age! Test yourself with other master’s athletes! Great cash prizes for top three male and female master finishers! Masters category is 40 plus.
For full event details and registration:
Click here:
http://www.stairclimbcanada.com/st/index.php?N_webcat_id=217
Hope to see you there!
Sunday, February 28, 2010
Great Article..A great "Secret" to losing weight!
Found this great article on the net! great info! I teach all these same principals to my clients!
With obesity in America reaching epidemic proportions, more people than ever are trying to lose weight. Most people dread trying to lose weight and just want to lose their body fat fast. With a combination of smaller
but more frequent meals, eating the right "fat burning" foods, tricks to speeding up your metabolism, and burning more calories than you take in, you can lose that unwanted body fat faster than you think. This article will give you the tips and help you need to lose body fat fast.
The first mistake people make when trying to lose weight is the size of their meals. People tend to believe that they must starve themselves and eat less frequently. This just isn't so and is actually counterproductive to losing weight. Your body protects itself from "starvation" by slowing down your metabolism when it senses a shortage of food. If you go from eating 3,000 calories per day to 1,000, your body is going to automatically protect itself and shut down your metabolism. Start by reducing your food intake by about 15% to 20% and eating more often. This means if you are eating 3,000 calories per day; eat 450 calories less (-15%). Eat your remaining 2,550 calories divided up into five or six meals. This serves several purposes. First, your body doesn't go into "starvation" mode and keep you from losing weight (this is often why dieters hit plateaus), it trains you to gradually eat less, and by eating more frequently your body's metabolism stays fired up. The worst mistake you can make when trying to lose weight is to cut your calories drastically and eat only one or two meals per day. No one can stick to a drastic starvation diet. You might last on it a few days, but being human, you will cave and go right back to eating those 3,000 calories per day. By gradually eating smaller, more frequent meals, you will lose weight and wake up your metabolism. In addition to smaller, more frequent meals, eating foods that speed up your metabolism is very important to burning body fat.
By choosing the right foods, you can greatly increase your fat loss. Fat burning foods include fibrous, complex carbohydrates, Vitamin C rich foods, black tea, green tea, and coffee, whole grains, and of course, water.
Fibrous carbs include: Asparagus, Potatoes, Broccoli, Yams, Spinach, Lettuce, Tomatoes, Beans, Cauliflower, Oatmeal, Zucchini, Barley, Brown Rice, Whole grain bread, Green beans, Whole grain cereal, Squash, Whole grain pasta, Cucumbers, and Whole grain breads. Some of these fibrous carbohydrates are so low in calories that by the time you digest them, you have taken in zero calories. Foods that are rich in Vitamin C act as fat burners. Limes, lemons, oranges, grapefruit and vegetables like, broccoli, cabbage, celery, carrot, watermelon and apples are into this category. Broccoli and cabbage contain high quantities of calcium and vitamin C, and is also fibrous. Black Tea, coffee, and green tea are known for speeding up the metabolism. Drinking at least 8 to 10 8 oz glasses of water a day will suppress your appetite, contribute to speeding up your metabolism, and has the additional benefit of flushing toxins and excess sodium from your body. Eating these foods will certainly put you on the road to burning body fat fast.
Another key component to burning fat by adding more muscle to your body. The more muscle your body has to support, the more calories it is going to burn. This is why men lose fat faster and easier than women - they have a higher fat to muscle ratio. By doing a simple exercise routine and adding muscle you can greatly boost your metabolism. I recommend go to www.BillPearl.com for a complete weight lifting workout. His programs start with the beginner and go all the way to professional body builder. Of course, you don't have to be a body builder or become bulky, just adding those smooth, sleek muscles is the boost you need for an efficient and fast burning metabolism.
An article wouldn't be complete without mentioning that you have to burn off more calories than you take in. Most people realize this; it is often just a hard fact to face. Think of it this way. You need to burn 3,500 calories to lose one pound of fat. If you cut your calories by 3,500 per week and exercise enough to burn up 3,500 calories, you are set to lose approximately 2 pounds per week - the perfect amount for keeping weight off permanently.
By combining, smaller, more frequent meals, eating the right "fat burning" foods, speeding up your metabolism by building muscle, and burning off more calories than you take in, you have a sure-fire formula for losing that body fat. Start incorporating these tips into your everyday life and you will soon be minus a lot of unwanted body fat.
With obesity in America reaching epidemic proportions, more people than ever are trying to lose weight. Most people dread trying to lose weight and just want to lose their body fat fast. With a combination of smaller
but more frequent meals, eating the right "fat burning" foods, tricks to speeding up your metabolism, and burning more calories than you take in, you can lose that unwanted body fat faster than you think. This article will give you the tips and help you need to lose body fat fast.
The first mistake people make when trying to lose weight is the size of their meals. People tend to believe that they must starve themselves and eat less frequently. This just isn't so and is actually counterproductive to losing weight. Your body protects itself from "starvation" by slowing down your metabolism when it senses a shortage of food. If you go from eating 3,000 calories per day to 1,000, your body is going to automatically protect itself and shut down your metabolism. Start by reducing your food intake by about 15% to 20% and eating more often. This means if you are eating 3,000 calories per day; eat 450 calories less (-15%). Eat your remaining 2,550 calories divided up into five or six meals. This serves several purposes. First, your body doesn't go into "starvation" mode and keep you from losing weight (this is often why dieters hit plateaus), it trains you to gradually eat less, and by eating more frequently your body's metabolism stays fired up. The worst mistake you can make when trying to lose weight is to cut your calories drastically and eat only one or two meals per day. No one can stick to a drastic starvation diet. You might last on it a few days, but being human, you will cave and go right back to eating those 3,000 calories per day. By gradually eating smaller, more frequent meals, you will lose weight and wake up your metabolism. In addition to smaller, more frequent meals, eating foods that speed up your metabolism is very important to burning body fat.
By choosing the right foods, you can greatly increase your fat loss. Fat burning foods include fibrous, complex carbohydrates, Vitamin C rich foods, black tea, green tea, and coffee, whole grains, and of course, water.
Fibrous carbs include: Asparagus, Potatoes, Broccoli, Yams, Spinach, Lettuce, Tomatoes, Beans, Cauliflower, Oatmeal, Zucchini, Barley, Brown Rice, Whole grain bread, Green beans, Whole grain cereal, Squash, Whole grain pasta, Cucumbers, and Whole grain breads. Some of these fibrous carbohydrates are so low in calories that by the time you digest them, you have taken in zero calories. Foods that are rich in Vitamin C act as fat burners. Limes, lemons, oranges, grapefruit and vegetables like, broccoli, cabbage, celery, carrot, watermelon and apples are into this category. Broccoli and cabbage contain high quantities of calcium and vitamin C, and is also fibrous. Black Tea, coffee, and green tea are known for speeding up the metabolism. Drinking at least 8 to 10 8 oz glasses of water a day will suppress your appetite, contribute to speeding up your metabolism, and has the additional benefit of flushing toxins and excess sodium from your body. Eating these foods will certainly put you on the road to burning body fat fast.
Another key component to burning fat by adding more muscle to your body. The more muscle your body has to support, the more calories it is going to burn. This is why men lose fat faster and easier than women - they have a higher fat to muscle ratio. By doing a simple exercise routine and adding muscle you can greatly boost your metabolism. I recommend go to www.BillPearl.com for a complete weight lifting workout. His programs start with the beginner and go all the way to professional body builder. Of course, you don't have to be a body builder or become bulky, just adding those smooth, sleek muscles is the boost you need for an efficient and fast burning metabolism.
An article wouldn't be complete without mentioning that you have to burn off more calories than you take in. Most people realize this; it is often just a hard fact to face. Think of it this way. You need to burn 3,500 calories to lose one pound of fat. If you cut your calories by 3,500 per week and exercise enough to burn up 3,500 calories, you are set to lose approximately 2 pounds per week - the perfect amount for keeping weight off permanently.
By combining, smaller, more frequent meals, eating the right "fat burning" foods, speeding up your metabolism by building muscle, and burning off more calories than you take in, you have a sure-fire formula for losing that body fat. Start incorporating these tips into your everyday life and you will soon be minus a lot of unwanted body fat.
Thursday, February 25, 2010
The Five Golden Rules Of Fitness
“The Five Golden Rules of Maximum Training”
Congratulations! You just signed up for your first fitness modeling show! Signing up is just the first step, the next step is to actually train and improve your physique and take it to the next level! What are the most efficient training methods to get your physique “Stage Ready?”
This article will briefly explain how to efficiently and effectively get the most out of each and every workout and to maximize the results your want in the gym. There are five golden rules you must follow in order to take your physique to the next level.
Rule #1
Stick with non-traditional exercises
The body is generally lazy. It likes consistency, it likes routines. Doing three sets of bench press followed by three sets of lat-pull downs is not going to cut it, especially when competition is so fierce.
Begin by choosing exercises that work the entire body, the more muscles you can fire in one exercise sequence the more efficient your routines become and the faster you will generate results. Forget isolation movements until the very end of your workout routine. A huge caveat to this is an exercise called “rear cable flys” This is done on a cable machine and allows for more muscle isolation on the rear deltoid, creating more shoulder stability.
Rule #2
Challenge the body with BOSU Ball and Stability Ball work
The BOSU Ball and Stability Ball have become one of the major staples in any fitness plan. WHY? When you put your body in an unstable unbalanced environment, more muscles fibers will have to fire in order for the body to perform the movement. When you fire more muscle fibers the workout efficiency gets a huge boost.
Challenge – Create a full body routine using only A BOSU Ball, Stability Ball and your own bodyweight
Rule #3
Master “Speed Training”
What is the true definition of being fit? Give up? The true definition of fitness is doing more work in less time. For example if the average client of mine starts off on day one doing only 4 exercises in an hour, but then in a weeks time can do 8 exercises in an hour he has efficiently doubled his fitness level.
Therefore Speed training involves doing as many exercises safely in an hour as possible. Please note that this does not mean rush through sets or use sloppy technique. Always train with good form. Maybe you start off only getting through 12 exercises with good form in an hour, but the next week you jumped to 14, you have just increased your fitness level and your body will change!
Some techniques that you can use are as follows:
•Use only 30 seconds rest in between exercises, if you are fit enough try 15 seconds rest!
•Combine three exercises together, do each exercise once then rest for thirty seconds and repeat two more times. (Try this for a full hour, and watch your body change dramatically!)
•Create a series of exercises (4-6) and complete 5 times in a row, never giving yourself more then a minute to rest after every circuit.
Rule #4
Use the “C” word in your workouts!
Oh not that word! It’s called “Cardio” Yes fitness competitors hate cardio, who wants to get up in the morning and do 45 minutes of cardio to burn fat? Boring! By incorporating cardio into your workouts you will dramatically improve the way your body responds to fat burning! You will also cut down on your other “cardiovascular activities” and spend less time in the gym. Talk about being efficient!
For example try combining a core conditioning exercise like four count push-ups with thirty seconds of plyometric knee tucks and then finishing off the tri-set with one-legged hamstring ball curls. FEEL THR BURN!
Rule #5
“Temet nosce” - Know Thyself
The most important rule of all is “Know Thyself” Get to know the way your body responds to training.
Listen, do you have any old oxygen or muscle magazines lying around? Great! Throw them out, or give them to your competitors. Routines that the so called professional athletes do are not geared toward your body.
This type of training, called “Intuitive Training” is the trickiest part of creating that winning package and it is often the most over-looked.
“Thinking is the hardest work there is, which is the probable reason why so few engage in it.” - Henry Ford.
To really succeed at this sport you must engage your thinking processes even further then the average fitness enthusiast. You must really hone your intuitiveness and instincts and train with your head and your heart!
Conclusion
I hope that is article has taught you to not follow the crowd when getting into “contest shape” Always think outside the box when training for a show, if you do I know that you will come into the show feeling and looking amazing! Even if you follow a few of these golden rules you will come into your next show at your all time best!
I also encourage you to seek the guidance from a professional fitness coach who has the knowledge, the skill and the now-how to help you develop your winning physique. I can be found at www.stepupcanada.com where I design and implement programs for beginners to the advanced athletes using the online technology SKYPE.
I wish you all the best in your upcoming contest preparations!
Trevor Folgering
Fitness Professional
Professional Stair-Racer
Congratulations! You just signed up for your first fitness modeling show! Signing up is just the first step, the next step is to actually train and improve your physique and take it to the next level! What are the most efficient training methods to get your physique “Stage Ready?”
This article will briefly explain how to efficiently and effectively get the most out of each and every workout and to maximize the results your want in the gym. There are five golden rules you must follow in order to take your physique to the next level.
Rule #1
Stick with non-traditional exercises
The body is generally lazy. It likes consistency, it likes routines. Doing three sets of bench press followed by three sets of lat-pull downs is not going to cut it, especially when competition is so fierce.
Begin by choosing exercises that work the entire body, the more muscles you can fire in one exercise sequence the more efficient your routines become and the faster you will generate results. Forget isolation movements until the very end of your workout routine. A huge caveat to this is an exercise called “rear cable flys” This is done on a cable machine and allows for more muscle isolation on the rear deltoid, creating more shoulder stability.
Rule #2
Challenge the body with BOSU Ball and Stability Ball work
The BOSU Ball and Stability Ball have become one of the major staples in any fitness plan. WHY? When you put your body in an unstable unbalanced environment, more muscles fibers will have to fire in order for the body to perform the movement. When you fire more muscle fibers the workout efficiency gets a huge boost.
Challenge – Create a full body routine using only A BOSU Ball, Stability Ball and your own bodyweight
Rule #3
Master “Speed Training”
What is the true definition of being fit? Give up? The true definition of fitness is doing more work in less time. For example if the average client of mine starts off on day one doing only 4 exercises in an hour, but then in a weeks time can do 8 exercises in an hour he has efficiently doubled his fitness level.
Therefore Speed training involves doing as many exercises safely in an hour as possible. Please note that this does not mean rush through sets or use sloppy technique. Always train with good form. Maybe you start off only getting through 12 exercises with good form in an hour, but the next week you jumped to 14, you have just increased your fitness level and your body will change!
Some techniques that you can use are as follows:
•Use only 30 seconds rest in between exercises, if you are fit enough try 15 seconds rest!
•Combine three exercises together, do each exercise once then rest for thirty seconds and repeat two more times. (Try this for a full hour, and watch your body change dramatically!)
•Create a series of exercises (4-6) and complete 5 times in a row, never giving yourself more then a minute to rest after every circuit.
Rule #4
Use the “C” word in your workouts!
Oh not that word! It’s called “Cardio” Yes fitness competitors hate cardio, who wants to get up in the morning and do 45 minutes of cardio to burn fat? Boring! By incorporating cardio into your workouts you will dramatically improve the way your body responds to fat burning! You will also cut down on your other “cardiovascular activities” and spend less time in the gym. Talk about being efficient!
For example try combining a core conditioning exercise like four count push-ups with thirty seconds of plyometric knee tucks and then finishing off the tri-set with one-legged hamstring ball curls. FEEL THR BURN!
Rule #5
“Temet nosce” - Know Thyself
The most important rule of all is “Know Thyself” Get to know the way your body responds to training.
Listen, do you have any old oxygen or muscle magazines lying around? Great! Throw them out, or give them to your competitors. Routines that the so called professional athletes do are not geared toward your body.
This type of training, called “Intuitive Training” is the trickiest part of creating that winning package and it is often the most over-looked.
“Thinking is the hardest work there is, which is the probable reason why so few engage in it.” - Henry Ford.
To really succeed at this sport you must engage your thinking processes even further then the average fitness enthusiast. You must really hone your intuitiveness and instincts and train with your head and your heart!
Conclusion
I hope that is article has taught you to not follow the crowd when getting into “contest shape” Always think outside the box when training for a show, if you do I know that you will come into the show feeling and looking amazing! Even if you follow a few of these golden rules you will come into your next show at your all time best!
I also encourage you to seek the guidance from a professional fitness coach who has the knowledge, the skill and the now-how to help you develop your winning physique. I can be found at www.stepupcanada.com where I design and implement programs for beginners to the advanced athletes using the online technology SKYPE.
I wish you all the best in your upcoming contest preparations!
Trevor Folgering
Fitness Professional
Professional Stair-Racer
Monday, February 15, 2010
Spiritual Fitness
What is Spiritual Fitness?
Spiritual Fitness is the ultimate connection with your body. Being active is far more then just physical exercise. Being active is only a small part of what fitness truly means.
One of the reasons that most people do not stick to a fitness program is that they do not value a true intimate connection with themselves. They view exercise as obtaining a goal rather then obtaining an inner connection with who they really are.
Yes having a fitness goal is very important, but it really is a superficial way of viewing fitness. Have you experienced setting a goal (fitness or other) and then obtaining the goal and saying to yourself "Is this all there Is?"
I know I have been there. Its a pretty scary place to be. I remember early on in my fitness career I set a specific goal to be a certain weight, and when I got there I still was not happy!
Being spiritually fit, is viewing fitness from a different angel. That angle is that every time you are exercising or working out you are connecting with yourself. You are feeding your spirit.
Getting in touch with that deep place is scary for a lot of people. Many people live from the neck up, meaning they have disconnected their minds from their bodies. They have forgotten how to actually get in touch with their spiritual side. Now I know your reading this and thinking "You have lost it Trevor!" But what I am saying has so much relevance that once you tap into this side of fitness you will become addicted! Truly addicted, because every time you work out you actually be spending time with you! You will be nurturing your body and developing from the inside out, rather from the outside in!
Its a big hurdle to leap over, but once you get there it is amazing. Many many times I have felt actually high from working out and I have a feeling of being on cloud nine. Connection with yourself is so important!
Get more information on starting your spiritual fitness journey by visiting Step Up Canada's Website!
Spiritual Fitness is the ultimate connection with your body. Being active is far more then just physical exercise. Being active is only a small part of what fitness truly means.
One of the reasons that most people do not stick to a fitness program is that they do not value a true intimate connection with themselves. They view exercise as obtaining a goal rather then obtaining an inner connection with who they really are.
Yes having a fitness goal is very important, but it really is a superficial way of viewing fitness. Have you experienced setting a goal (fitness or other) and then obtaining the goal and saying to yourself "Is this all there Is?"
I know I have been there. Its a pretty scary place to be. I remember early on in my fitness career I set a specific goal to be a certain weight, and when I got there I still was not happy!
Being spiritually fit, is viewing fitness from a different angel. That angle is that every time you are exercising or working out you are connecting with yourself. You are feeding your spirit.
Getting in touch with that deep place is scary for a lot of people. Many people live from the neck up, meaning they have disconnected their minds from their bodies. They have forgotten how to actually get in touch with their spiritual side. Now I know your reading this and thinking "You have lost it Trevor!" But what I am saying has so much relevance that once you tap into this side of fitness you will become addicted! Truly addicted, because every time you work out you actually be spending time with you! You will be nurturing your body and developing from the inside out, rather from the outside in!
Its a big hurdle to leap over, but once you get there it is amazing. Many many times I have felt actually high from working out and I have a feeling of being on cloud nine. Connection with yourself is so important!
Get more information on starting your spiritual fitness journey by visiting Step Up Canada's Website!
Friday, February 5, 2010
Welcome to Step Up Canada!
Have you ever thought what life would really be like if you were fit and healthy? How much joy you would have for living? How much you could get accomplished? How exciting your life would become?
Being physically active and conquering your fitness goals and challenges is really a huge piece of living a fulfilling life.
Our organization is here to help you achieve your physical fitness potential. We do this through our Online Personal Training Programs!
Our Online Personal Trainers are here to help you every step of the way. From creating the personalized cutting edge program that will help you shed the weight, to demystifying the nutritional battlefield, to holding you accountable to your fitness goals. We are here for you!
Work With Us Whenever and Wherever You Want Using SKYPE!
Lets face it hiring a trainer is expensive and many people just do not have the financial resources to have a personal trainer work with them day in and day out!
However by utilizing todays technologies you CAN have a professional personal trainer work with you virtually every day to help you reach you fitness goals! The best part? It will cost you less then buying a extra large coffee at your local Tim Hortons!**
Introducing Online Personal Training and How it Works!
Interested in hiring our online personal trainers to help lose that body fat, get fit and healthy? Here is how it works:
First you need to book your consultation with you Online Trainer. To do this you will need a webcam, and SKYPE. (Its FREE!) You Online Fitness Professional will meet you online when it is the most convieient for you. You and your online trainer will begin by completing an initial consultation.
What Is Involved in the Initial Consultation?
Your Online Trainer will discuss your fitness goals, past fitness history, past injuries, past nutritional habits, and other pertinent information related to your fitness goals.
The Online Fitness Professional will then construct a personalized program that you can do in the comfort in your own home or gym!
Depending on your membership level you will be able to SKYPE with your fitness professional two to three times per week to Identify any issues you may have with the program, any nutritional issues you may be facing or to break through your limiting beliefs which are holding you back!
Hope to be working with you soon!
Trevor Folgering
Step Up Canada Founder
Being physically active and conquering your fitness goals and challenges is really a huge piece of living a fulfilling life.
Our organization is here to help you achieve your physical fitness potential. We do this through our Online Personal Training Programs!
Our Online Personal Trainers are here to help you every step of the way. From creating the personalized cutting edge program that will help you shed the weight, to demystifying the nutritional battlefield, to holding you accountable to your fitness goals. We are here for you!
Work With Us Whenever and Wherever You Want Using SKYPE!
Lets face it hiring a trainer is expensive and many people just do not have the financial resources to have a personal trainer work with them day in and day out!
However by utilizing todays technologies you CAN have a professional personal trainer work with you virtually every day to help you reach you fitness goals! The best part? It will cost you less then buying a extra large coffee at your local Tim Hortons!**
Introducing Online Personal Training and How it Works!
Interested in hiring our online personal trainers to help lose that body fat, get fit and healthy? Here is how it works:
First you need to book your consultation with you Online Trainer. To do this you will need a webcam, and SKYPE. (Its FREE!) You Online Fitness Professional will meet you online when it is the most convieient for you. You and your online trainer will begin by completing an initial consultation.
What Is Involved in the Initial Consultation?
Your Online Trainer will discuss your fitness goals, past fitness history, past injuries, past nutritional habits, and other pertinent information related to your fitness goals.
The Online Fitness Professional will then construct a personalized program that you can do in the comfort in your own home or gym!
Depending on your membership level you will be able to SKYPE with your fitness professional two to three times per week to Identify any issues you may have with the program, any nutritional issues you may be facing or to break through your limiting beliefs which are holding you back!
Hope to be working with you soon!
Trevor Folgering
Step Up Canada Founder
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