Author Archive

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!

Start with a FREE WEEKS TRIAL! Valued at 149.99!

Go to our website now to signup!

Trevor Folgering

Step Up Canada

www.stepupcanada.com

289-208-403

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

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….!

Want to try our services for FREE! Try a week’s free trial! Click here for more information!

Till next time,

Have a fit and healthy day!

Trevor Folgering

www.stepupcanada.com

289-208-4903

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 it’s 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!

Take a moment to read this article and see how we can assist you with your lifestyle changes!

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 counselling. 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!

Trevor Folgering

Step Up Canada

Holding you to your fitness potential!