Increase Your Success: Stick to Your Exercise Program by 700%

This Blog post today was guest blogged by My friend
Rick Kaselj, Registered Kinesiologist and ACE Certified Personal Trainer with a passion for health,fitness, rehabilitation and sport.

If you plan to start an exercise program or have recently started an exercise check out his great blog and sign up for his free report on back health.
www.HealingThroughMovement


If you plan to start an exercise program or have recently started an exercise
program, increase your odds of sticking to that exercise program by following
these 7 tips.

1. What Drives You To Exercise – You need to find your motivation to
   exercise. Some people exercise because of the way it makes them look and
   feel, or because it allows them to eat guilt-free. Perhaps exercise gives you
   the strength to play with your grandchildren, improves your golf game or helps
   you reach your goal of completing a half marathon. Find the main thing that drives you to exercise day in
   and day out.
   
2. Start Small – Many people commit to too much change at the start. Many begin with the goal of exercising
   five times a week for one hour each time. Start with what you can commit to - for example, exercising three
   times a week for 10 minutes each time. After you have done this for two weeks, increase the time you
   exercise to 15 minutes and keep increasing the time every two weeks.
   
3. Short Term Goals – Set goals that are attainable and only a week or two weeks into the future. If your long
   term goal it to lose 20 lbs, plan realistic and achievable short term goals. For week one, plan to lose 1 pound
   by exercising 3 times a week and bringing fruit to work as snacks. You know what your long term goal is. If
   you create smaller short term goals that are only one to two weeks away, they will lead the way to your
   ultimate goal!
   
4. Don’t Do It Alone – Commitments made by a group are often stronger than those made individually. Ask
   your family and friends what their exercise goals are and see if they match yours If they don’t, look to your
   local community or fitness centre for a club or group of people who share your exercise goals. The power of
   numbers will help you stick with your exercise program.
   
5. Support of Family & Friends – Often friends and family are the ones that you turn to when in crisis, but
   support from family and friends shouldn’t be underestimated in helping you reach your exercise goals.
   Unconditional support and encouragement can be the key to helping you stick to your program. Let your
   friends and family know what you are doing and let them know how they can help.
   
6. Keep A Record– Writing down what you have done is a form of positive feedback. It will provide a record of
   how much you have done and how far you have come. Before the start of your next exercise session,
   remember to bring a pen and paper and keep track of everything
   you do.
   
7. Routine – We develop systems for other areas of our lives, such
   as when we get ready for work and how we get there. Do the
   same for your exercise program. Make it as convenient and easy
   for you to get to the fitness centre as to the office. Go to the fitness
   centre at the same time every day. A routine will make it easier for
   you to stick to your exercise program. Find the time that works
   best for you and stick to it!
   If you are starting an exercise program or have just started an
   exercise program, these simple tips will help increase your odds of
   sticking to it and reaching your fitness goals.

Langley kinesiologist Raises $1000 for the langley food bank, 1000 Thank you's for everyone how helped out at stretching to make a difference.

This Saturday December the 13Th We raised $1000 for the Langley food bank,WOW what great work everyone.
1000 Thank yous for everyone how helped out and made a donation at stretching to make a difference.
It was a great event more video to come soon on it ;)

A special thank you to Tom, Casie and Travis for giving up there Saturday to help out with such a great event.

if you missed the event it is never to late to help the food bank out here is the link to the Langley food bank for you to make a cash donation. http://www.langleyfoodbank.com/

if you live in surrey here is your food bank link http://www.surreyfoodbank.org/how-can-you-help.asp or
if you are one of my clients in Vancouver. here is yours. http://www.foodbank.bc.ca/main/?monetary

it is never to late to give.

Another, great idea is to donate to the union gospel mission. here is there link http://www.ugm.ca/ they do great work and help provide much needed services.

Please give freely, and remember we have so much to give. time money or talent.

in health Paul K Turner.

Langley kinesiologist asks could have Roberto Luongo's groin injury been prevented???

ACK noooooooooooooooooooooo, please stop this nightmare.


OK, I'm a die hard Canucks Fan. And seeing roberto luongo limp off the ice was not fun.



If you have been following hockey this last week or even if you have seen high lights or low lights you will know that VANCOVERS great leader and hope to lead us to the promise land and bring home the cup our captain, Bobby Lou, Louie,(Roberto Luongo) is out with a groin strain. He had a MRI on Sunday and I watched the team win last night in a comeback effort in over time against the Detroit Red Wings 3-2 with Stanford in the net.

He is listed as week to week for now. As I read the Vancouver sun yesterday.........

"Luongo was injured at 4:54 of the first period when he kicked out his left pad to stop Philippe Boucher's point shot, then torqued his groin as he adjusted to the puck being deflected to his right. Luongo, still in obvious pain after the game, said he has never had a groin injury.

His durability is legendary. Luongo has averaged 74 games per season the last four years. He said he wasn't sure if the hectic road schedule and Saturday afternoon start time, which deprived him of a morning skate, contributed to the injury. But he participated in an optional practice Friday and sat out Thursday's win, so he should have been fresh.

"There was pretty much a lot of pain there," Luongo said. "Right away I knew it wasn't good. It's very disappointing, frustrating. We've been playing great as a team and I've been really happy with the way my game has been in the last few weeks. It's really disappointing to have something like this happen."

It could be more than that for the Canucks. It could be devastating." read the article at http://www.canada.com/vancouversun/news/sports/canucks/story.html?id=4150e5b9-cd6d-4777-ba13-69b0f6d193cf



I Personally know the Canucks Strength and Conditioning coach Roger Takahashi, and I know that between him and the Canucks medical team they will put him back together properly stronger then ever to quote the 6 million dollars man's boss Oscar Goldman " we have the technology we can rebuild him". I find it funny that Roberto is also a 6 million dollar man but I digress.



So the Question is could have his groin injury been prevented. I know that "Taki" does an amazing job on preparing each player to be in top form and preventing injuries or getting into better shape and that the Canucks take every step to insure success. Just look at Wellwood and his weight loss and conditioning since the season began.



It is my belief that even with the best preparation injuries still happen especially when your job is to be doing the splits on the ice for 60 minutes trying to stop a little rubber puck. That being said here are some of the stretches and exercises that I would do to help prevent goalie groin injuries. I will post a video on these by Friday so you can see them.



Stretches and exercises to help prevent groin injuries.

Undulating stretches are a type of dynamic stretch technique designed to open up the Fascial tissue and increase overall flexibility.

1. Glute stretch as a Fascial Stretch Therapist we see many athletes and goalies included that are extremely tight in the Glutes, having a tight but can be a good thing but not when you are trying to decrease groin injuries. The glute are on the opposite side of the hip as the groin therefore if you have tight glutes your groin will not have the same ROM it should have. So we need to stretch these out first to open up the Fascial lines.

• start on the ground in a 4 point position rock side to side. leaning in to the hips.
• next stretch turn over on to your butt place your hands behind you, your knees should be bent and your legs spread apart rock you knees to one side until your knees touch one way then go to the other side repeat 10 times.

2. hip flexor stretches OK glutes are stretched out now for the QL and hip flexors. As these also limit movement.

• start in a lunge position and lean your hip forward until you feel a stretch in the front of your hip. Then lean in towards the side with the bent knee keep moveing slowly like a wave as you make your body flow past the front knee and come back to the start lunge position.

3. modified hockey stretch for the glutes you all know it but here are a few modifications first place you leg that you are stretching on the ground and sit up higher then slowly lean in to wards the ground with your chest and then slowly come back to the top. this will help open the hips up more.

4. Groin stretches. sitting against a wall tuck your feet in towards you and let the groin stretch out

OK SO now you have to come back this week and check out our video on these stretches.

Exercise will be tomorrow.

in health Paul

The Top 5 Fat Loss Myths By: Craig Ballantyne, CSCS, MS

SO ONCE AGAIN CARIG SENT ME A GREAT ARTICLE TO SHARE WITH ALL YOU. ON FAT LOSS MYTHS THAT ARE OUT THERE. Click Here for the turbulence training program!




There are so many FATLOSS myths out there in "exercise-land" that I was hired by Men's Fitness magazine to write about one myth each month.
After all, by now you've probably heard that if you don't do60-minutes of cardio in your fat burning zone on an empty stomach while Venus is in line with Jupiter, you'll never burn fat.
The problem with myths is that not only are they wrong and give false hope to millions of people trying to LOSE WEIGHT , but they also waste your time and mental effort.
I have also seen these myths used as justification for cheating ona diet, watching countless men and women justify their "treats"because they believe they are on some type of magical exerciseprogram or nutrition plan.
I could go on for days about fitness myths, but I cut my list from30 down to the Top 5 FATLOSS Workout Myths today. I'll save the other 25 for future newsletters.
Myth #1: You have to do cardio first thing in the morning on anempty stomach.
Relax. You don't have to hop on the treadmill at 4:30am everymorning. Let's allow common sense to dictate when and how you exercise.
If you want to work out first thing in the morning, and I know that is the best time for many TT readers, by all means, go ahead and do it. There's nothing magical about this time - although it is often the only time many of day many people have to themselves.
We need to think "outside of the hour" of exercise and realize that calorie burning and fat burning goes on for 24-hours. Forget about the theories and look at the big picture.
It doesn't matter when you exercise - as long as you exerciseintensely and consistently. Focus on relatively high-intensityworkouts to increase your metabolism for as many hours afterexercise as possible. That is best done with interval training andresistance training.
Myth #2: You have to do your cardio in your "fat burning zone".
Again, nonsense.
While you might burn a larger proportion of total calories as fatwhen you exercise in your fat burning zone, you burn fewer calories overall by exercising at such a low intensity.
When you increase your workout intensity and get out of yourso-called "fat burning zone", you burn more total calories, and as a result, more fat.
In addition, the "fat burning zone" training doesn't put"turbulence" on your muscles...so you don't burn many calories in the post-exercise time period. But with interval training, you burn a significant amount of calories for hours after training, andthat leads to more fat loss.
I've worked with hundreds of people that have avoided the fatburning zone while still managing to lose dozens of pounds of fat.The "fat burning zone" is one of the biggest fitness myths of alltime.
Myth #3: You have to do cardio for 20 minutes before you burn fat.
When I hear this, I picture a fat-burning switch in my body thatturns on only after I've been doing "cardio" for 20 minutes. Butwhat if I only exercise for 19 minutes and 59 seconds? Areyou telling me that I won't have burned any fat? That's ridiculous.
What if I did it on an empty stomach in the morning and in mytarget heart rate zone? (read that one sarcastically!)
I'll say it one last time. We need to be more concerned with our24-hour metabolism, not how much fat or even how many calories are burned during the workout.
Myth 4: Drinking ice cold water will help you burn calories andlose fat.Standing in line at the grocery store is a great place to pick upthe latest fat loss myths. You'll also find this one all over theInternet.
This myth often comes along with some calculations showing that by drinking 8 glasses of ice-cold water you can burn 70 calories per day. I don't believe that actually holds true in real life. Regardless, drinking cold water is not going to burn any more fat off your body than drinking room temperature water.
Don't get me wrong, I strongly believe you should drink 12 glasses of water per day, but the temperature of your water won't have any effect on your overall fat loss success.
Myth #5: Adding one pound of muscle will burn 50 extra calories each day.Uh-oh, now I'm cutting down a myth that supports my use of strength training in a fat loss program. But I have an obligation to set the record straight about this extremely prevalent myth (even though I just saw a big name fitness expert perpetuate this myth in a recent article!).
This myth sounds so good. Add a pound ouf muscle, boost yourmetabolism 50 calories. That doesn't seem out of line at all.
But do the math for a guy that puts on 30 pounds of muscle. Does his metabolism really increase by 1500 calories? Absolutely not. For an average guy, that would require his resting metabolism to increase from 2500 calories to 4000 calories per day. How would he be able to keep any of that muscle with a metabolism like that? He'd have to eat like a pig forever. So when you look at the big picture, you can see this little myth start to fall apart.
That's not to say you should stop your strength training, but just don't use this myth as an excuse to cheat on your diet.Bonus Myth: Negative Calorie Foods Cause You to Lose Weight
According to the "experts", a negative calorie food requires more energy to digest than it provides you when you eat it. And included in the negative calorie food list are apples and bananas.
So by this logic, I would actually starve to death if I had nothingto eat but apples (because I would have a net energy loss fromeating a so-called "negative calorie" food).
There is no such thing as a negative calorie food.
It's a shame that people are out there promoting this stuff, andit's too bad that so many people fall for it.
Remember the old phrase, "if it sounds too good to be true, itprobably is."Instead, let the common sense fat loss principles apply. It's going to take consistent effort, working hard at your workouts and with your nutrition to get the results you want.
I guarantee you that Turbulence Training will successfullyguide you to the FATLOSS


you deserve and desire.
Sincerely,
Craig Ballantyne, CSCS, MS Author, Turbulence Training

About the AuthorCraig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit Click Here for the turbulence training program!

langley kinesiologist says : Couture not so perfect but his water was!!

OK this weekend was a packed with fun I had a great weekend of sports, friends and a great time out at my best friend' Mikes 32 birthday.

Saturday I woke up worked on a couple of clients. then picked up my 3 year old son Owen and headed out for a son and dad day at the local pool. I love being active at with Owen and it helps instill how much fun activity is and he love the time we spend doing fun things together . After an hour in the pool we headed home.

I invited over a number of friends for a fun night of sports.

I got to watch the Canucks dominate the Toronto Maple Laughs oh I meant Leafs in a 4-2 victory. go Canucks go.

Then watched the UFC fights. I enjoyed the number of fights even if they were not a lot of big names on this card. The technical BJJ was great in a number of the fights.

So here is the thing as I was watching the Couture vs Lesner fight I spotted couture drinking Perfect Water. I know that he has always been a huge proponent of PH diets designed to help alkalize the body. And then I found this interview with him drinking Perfect Water during the interview.

http://videos.mmaweekly.com/view_player.php?id=2792 check it out

So if you are asking how can I get some here is the link.

www.3pkhealthstore.com

I have been supplying all of my clients with it for the last 5 months and they all love it.

So why should you consider drinking it over normal tap water. Well it is 8.5 pH which helps increase your bodies pH levels. High pH levels have been shown to help improve performance and increase overall health.

it is filtered 15 times and it has electrolytes and is oxygenated.

Personally I just like it.

Then on Sunday I finished a book I have been reading Brisinger,

went out side for My Sunday workout of raking all the 1000s of leaves in my yard. Then we and headed out to Mikes birthday party.

It was a meat lovers heaven. However, they do not believe in veggies at all except potato's and coleslaw. If you want to have a cheat meal this is the place to eat.

Here is why i will be eating veggies and fruit for the rest of the week. http://www.memphisbluesbbq.com/menu.asp

Back to training hard this week with the kettle bells. PS we have 1 space open in our Thursday night 630 Kettle bell class. if any of you are interested please email me or call us directly.

in health Paul k Turner.

3 Reasons to Avoid Elliptical Machines

Hey everyone I was just sent this great article by my friend Craig Ballantyne, CSCS, MS Click Here for a turbulace training!

The latest Men's Health magazine comes down on elliptical machines hard.

Now I know elliptical machines are often the only option for people with bad knees, but if your knees are healthy, think twice before using the elliptical machine for these three reasons.

First, on page 52 of the December, 2008 issue, Men's Health warns, "Never trust elliptical machines".

They quote a study that found elliptical machines over-estimated the number of calories burned in a workout by 31%!

Ouch.

So if your "elliptical cardio workout" burned 400 calories, the truth is you really burned closer to only 300 calories.

Second, later in the Dec. issue, Men's Health magazine interviewed Biggest Loser contestant Ed Brantley. Ed lost 73 pounds on the show, but had this to say about elliptical machines, "I hated the elliptical. It was too easy, I didn't feel like I was doing anything."

Exactly. I couldn't have said it better myself.

But that's EXACTLY why elliptical machines are so popular...

You see, the third reason elliptical machines are inferior for fat loss is because they fail my "human nature" test.

Put it this way...

Take 100 people and put them in a gym with 100 treadmills and 100 elliptical machines.

Tell them they have to exercise for 30 minutes at a hard pace, and they have the choice to use either the treadmill or the elliptical.

Guess where 90% of folks are going?

The elliptical!

Why?

Because it is human nature to take the EASY WAY out. And that is why elliptical machines are so busy at the gym and you rarely see anyone doing intervals on a treadmill or bodyweight circuits in the corner of the gym.

Often I see folks using the elliptical machine only to say they "worked out", but without getting any REAL work done.

So if you are stuck at a fat loss plateau, and you've been counting on the elliptical machine to help you out, then forget it.

To burn fat and get more out of your workouts, do interval training outside, on a bike or treadmill, or with kettlebell exercises or bodyweight circuits.

For more interval training and bodyweight workouts, visit: Click Here for a turbulace training!


if you are looking to lose weight then eat stop eat is the program for you.

Click Here to trim down with eat stop eat.!

langley kinesiologist Asks: Are you at your peak? Giving back having fun and enjoying life more.

This is a simple question that I ask my clients. It is one that you should ask yourself as well. However it goes deaper than that. You then need to ask what will it take for me to get to my peak.

This is a much harder question to answer. I have found that it is a question that is not a simple answer off the top of you head.
So how can you do it?

I personally like mind mapping it is visual and fits my personality of having a lot of ideas and then organizing them into some sort of order.
So what do I do well I will start writing, dumping out everything that is in my head good or bad not editing it at first on to one page. I always say a cluttered brain does not opperate at a high level.

Then I edit back through the thoughts after about 15 -20 minutes adn try to find the essense of what I was trying to answer. I find this works for any question at any level, because our minds do not like unanswered questions.

Then I start to determine how i need to put it all together on one page. And what are the main areas of the questions and what are the to do's.

It is a great way for anyone to really get to the heart of an issue.

Our web site is up check it out.

WWW.3PK.CA

so our web site is up and we will be adding to it in the coming months. more video will also be coming to the blog. So go sign up for the newsletter and we will send you some great offers.

immigating could give you a heart attack.

TORONTO - The stressful process of settling down in a new country may be putting Canadian immigrants at risk for health problems down the road, according to a new study to be presented Monday at the Canadian Cardiovascular Congress.
While many immigrants move to Canada with healthy hearts, the study revealed the longer they remain in the country, the worse their cardiovascular health becomes.
Surpassing risk levels of other people of the same ethnic backgrounds born in Canada, immigrants become more prone to heart disease - which can lead to premature death.
"Most times, when people move to a new country, especially coming to Canada, they're coming for an improvement in their life," said Dr. Scott Lear, lead author of the study and kinesiologist at Simon Fraser University in Vancouver.
"(Yet) the 'healthy immigrant effect' that we know fades over time."
Using ultrasound, the researchers measured atherosclerosis - or narrowing of the artery - in a group of 618 Chinese, European and South Asian Canadians, 460 of which were immigrants.
Focusing on the carotid artery, which carries blood to the head and neck and is commonly used to find a person's pulse, they found the longer the immigrant had lived in Canada, the greater the thickening of the arterial wall.
The finding came independent of other risk factors for atherosclerosis, a major contributor to heart disease and stroke, which are leading causes of death in the country.
"The speculation is that it might be the stress associated with coming to a new country, or the challenges faced by those individuals," Lear said.
"Settling themselves down, finding a job, finding a place to live, establishing financial security and in that case, health can be secondary or even much lower down on the priority (list.)"
Immigrating from Scotland 40 years ago, Jim Brown, 74, said when he arrived in Canada he never felt any cause to see doctors. It came as a shock when he suffered a heart attack in 2000, and he learned one of his arteries was 90 per cent blocked.
"This could have started long before the heart attack," he said, adding he doesn't really know what caused his ailing health.
But he does know establishing a new life in the late 1960s had its bumps.
"I had a few jobs before I settled. You stress yourself out wondering if you're going to get hired, until you're in and you're hired and they see what your potential is and you're able to keep your job," he said.
"Because when you come across here you've got no reputation, they don't know who you are."
Immigrants also tend to be less savvy when it comes to accessing health care, said Dr. Chi-Ming Chow, a Toronto cardiologist who treats many immigrant patients.
"They're older generations, their language is not as good, or they're still learning English as a working language," said Chow, a spokesperson for the Heart and Stroke Foundation.
It means obstacles can lie in finding the right doctor, being able to express themselves and getting over the fear of being misunderstood, he said. Changes in physical activity and diet - such as a greater exposure to fast food - upon moving to Canada are other factors that might contribute to the deterioration of health, Chow said.
The study's findings highlight a need for health care providers to become more culturally sensitive when tending to patients, he said.
"This is a wake-up call for Canada," he said. "We must translate and culturally adapt important health messages to our audience."
read more here.
http://cnews.canoe.ca/CNEWS/Canada/2008/10/26/pf-7213491.html

Canadian Kinesiology Week – October 19-25, 2008

It is time to Celebrate Kinesiology.

Mississauga - October 2008 - October 19-25, 2008 is Canadian Kinesiology Week. TheCanadian Kinesiology Alliance/ Alliance canadienne de kinésiologie (CKA / ACK) represents anational membership of 3000 practicing Kinesiologists.This year, Canadian Kinesiology Week falls during Healthy Workplace Month (September 29,2008 to October 26, 2008). More information may be found as well as weekly tests for yourworkplace at www.healthyworkplacemonth.ca. We challenge you to look at ways that canimprove the health of your workplace all year round. Healthy workers are productive at homeand work. Designing a workplace that contributes to health allows employers to attain and retainvaluable human resources.During Canadian Kinesiology Week, Canadians are invited to learn more about Kinesiologistspracticing across the country and the various fields to which kinesiology is applied withinCanada. Look for events, educational seminars and displays at many places whereKinesiologists are employed across Canada.Kinesiologists are human movement specialists offering a wide variety of assessments andservices to the public to assist with injury and illness prevention and management. Our practiceis based on the core sciences of anatomy, physiology, biomechanics and psychomotorbehaviour through completion of a four year honours bachelor of science degree in Kinesiology(or equivalent).Kinesiologists apply the discipline to many fields. We are recognized for our roles and expertisein the areas of Health and Safety, Ergonomics, Disability Management, Assessment, Physicaland Vocational Rehabilitation, and Fitness, to name a few. Kinesiologists who are members ofthe CKA / ACK fulfill core competency and continuing education requirements.For further information please visit our website at www.cka.ca

A little about Three Peaks Kinesiology.

3PK a little bit about the company from Three Peaks on Vimeo.

So you Want to here what our Clients have to say. Check out what Toronto Bluejays Pitcher Scott Richmond says about our work.


3PK Testimonials from Three Peaks on Vimeo.

So if you are injured or are trying to reach your Peak in health life or sport give us a call and we will design a program tailored for you. 1-778-298-3PKS or jive us a email @ paul@3pk.ca

Don’t be a Turkey

Eat right during the holidays and throughout the year.

Being nutritionally fit is an area we all need to look at during the holidays and with temptations of thanks giving and Halloween just around the corner. Over indulgences are all at our finger tips from that second helping of turkey cranberry sauce, moms mash potato, and grave to those little chocolate bars that you already have eaten half of the 6000 calorie bag. Thanksgiving is about giving thanks for all the good things in your life, not about packing on an extra 5lbs of fat.

So what should you do at this time of year as festivities are starting up. Eating right will also get harder for some of us as we close in on December’s holiday season.
Making healthy meal choices help improve your energy and help you perform at peak levels during your work-out sessions, recreational activities and your everyday life.
5 things to help you avoid over indulging on thanksgiving.

Here are some simple things to help you during the holidays.
1. Use a smaller plate. As funny as it many seem, a smaller plate will help you decrease the amount of calories you put on to it. Therefore, helping you eat less.
2. Load up on vegetables, more veggies on your plate are a great, they will help with adding needed fiber and help decrease room for high fat foods like stuffing and potatoes with gravy. And potatoes are a vegetable that should be eaten in moderation if at all. Try replacing them with yams or sweet potatoes instead.
3. If you can buy an organic turkey. Trust me you will eat less because they are packed nutrients. If you cannot find a organic turkey go with a non medicated bird. Or try a pheasant or duck if you can get them.
4. Drink in moderation. Good food and wine are one of my pleasures in life. That being said if you are trying to watch your weight or shed those unwanted pounds you need to eliminate or cut way back on the alcohol. Each drink packs a large of amount of empty calories that add up quickly.
5. Don’t go to dinner hungry. Many people during the holidays will through out there good eating habits and only eat on big meal that day. Don’t fall victim , try to eat every 2 hours like you should.
6. Bonus NO second helpings. Yes eat enjoy your food fully. But don’t go back.

Using this guidance, you will be on your way to eating healthy and keeping your lifestyle and waistline in check. Remember you cannot get the body you want with a bad diet.

Eat real food organic if possible. Yes real food not packaged or fast food. Doing this one thing will get you on the right track quickly. This will also save you Money. Shop perimeter of the grocery store where the real food is.( fresh meat, dairy and produce) Avoid packaged foods which contain higher levels of salt and harmful preservatives and cost you more.

Buy lean organic or wild meats or fish try buffalo, elk, ostrich, venison
.
Eat the recommended 12 servings of vegetables and fruit daily. Keep veggies and fruits handy

Eat a variety of vegetables. To often we only eat what we know. Variety can help you get those vital phyto nutrients. So try something new.

Eat 5 small meals a day. Try to eat every 2-3 hours. Don’t skip meals

Get rid of the extra calories in the spreads such as butter, margarine, mayonnaise.
If you are going to eat breads and pastas choose whole grains, sprouted grain or rye bread, pasta, as well as brown rice, millet, quinoa are great alternatives
. Have a cheat day yes a cheat day. Treat yourself once a week to avoid giving up on your eating habits due to bad decisions. Don’t deprive yourself!

Remember it takes time to set good habits and it really comes down to small decisions every day.

I feed 30 people today how many can you feed?

With Thanksgiving is only a few weeks away I ask you what are you thankful for?


Your health, the great food you enjoy, your great life style, your great life.


Well you too can help others enjoy a simple pleasures in life, a hot healthy thanksgiving dinner and it will only cost you $ 2.59 per person you feed. Come on that is less then your Starbucks coffee this morning. I donated 1 hour of my work and that will feed 30 people.



This Thanksgiving, Union Gospel mission will provide thousands of warm, hearty meals to residents of Vancouver, New Westminster and Mission, BC. Your contribution will make a meaningful difference in the lives of the hungry, hurting and homeless people we serve.

Click Here To Donate!


thank you I hope you enjoy your thanks giving as much as they will.

lack of veggie leads to obesity in teenage girls.

Here is a great article on why eating your veggies is important to keeping the fat away.

By Terri Coles
TORONTO (Reuters) – Many teenage girls are not getting the nutrients they need to ensure healthy development, putting them at risk for weight-related problems and cardiovascular disease.
Female adolescence is an important time for setting up adult health, as nutritional needs change because of increased growth and the beginning of menstruation, said Andy Bellatti, who runs the popular nutrition blog Small Bites. But studies have shown that on average, teenage girls are not getting enough fiber, calcium, iron, zinc, magnesium or vitamins A, E and B in their diets, and are eating too much saturated fat and sodium, said Bellatti, who is also a graduate student in New York University’s Department of Nutrition, Food Studies and Public Health.
“There’s a lot of work that needs to be done,” he said.
In American adolescents aged 12 to 19, the obesity rate has more than tripled from 5 percent to 17 percent over the last three decades, according to the Institute of Medicine. Research suggests that these children are likely to remain overweight into adulthood. One study showed that about 80 percent of kids who were overweight from ages 10 to 15 will be overweight as adults, and another found that 25 percent of obese adults were overweight kids.


read more here

You should ensure that you are getting your veggies and also all of you vitamines and minerals each day Check out www.3pkhealthstore.ca and get double X vitamines to ensure you are getting the nutrients you need every day. Also check out fruiji 's snack bars the are a great way of getting more veggies and fruit into your diet.

4 ultra effective core stability exercises.

Today I decided to have one of my good friends and fellow Registered kinesiologist guest blog for me. Rick Kaselj

Hey you can pick up his free report "Discover the 5 Myths about Core Training" just click on the link.
http://www.healingthroughmovement.com/public_html/HTM/Newsletter/2008/9NewsletterSept/4_Effective_Core_Stability_Exercises_Rick_Kaselj.htm

About Rick Kaselj

Rick Kaselj is a Registered Kinesiologist and ACE Certified Personal Trainer with a passion for exercise therapy. Rick designs effective exercise programs that safely and rapidly help one recover from an injury, medical conditions and musculoskeletal pain. Rick presents courses on exercise therapy across Canada and publishes a monthly FITNESS & REHAB newsletter for health and fitness professionals looking for the latest information on improving health, fitness, rehabilitation and sport. To reach Rick or to subscribe to his monthly newsletter, www.HealingThroughMovement.com

Effective Core Stability Exercises
Core stability exercises have become a key component to an exercise program. They are prescribed for improving sports performance, keeping fit, when you are recovering from a back injury and even when you injury your knee. In recent years, fitness and health experts have understood the importance of core stability training exercises and have been giving it to the majority of their clients.

Benefits of Core Stability Exercises
Core stability exercises help in the development of strong trunk muscles. It also minimizes the risk of both chronic and acute injury, as weak core muscles increases the risk lower back and knee injuries. Core stability of the body helps prevent injury, enhances body’s performance and decrease the stress on your lower back.

4 Core Stability Exercises
Here are four core stability exercises you can add to your exercise program:

Plank Exercise - The first exercise core stability exercise plan is the plank exercise. In the plank exercise, you need to support your body on your forearms/elbows and toes in such a way that, the body lies in a straight position. Now try to hold the same position for 10 to 20 seconds. You may perform two or three sets of this core stability exercise daily.

Side Plank Exercise - The second exercise is the side plank exercise. In this exercise, you need to lie on your side. The position of your elbow needs to be under the shoulder and you lift your body off the floor so your body is in a straight line. Try to hold the same position for 10 to 20 seconds. You may perform two or three sets of this core stability exercise daily.

Gluteal Bridge - The third is the Gluteal Bridge. To perform this exercise, you need to bend your knees and lie on the floor. Then you activate your core, push through your heels and lift your hips off the floor until they line up with the rest of your body. You need to keep your shoulders on the floor. Try to hold the same position for 10 to 20 seconds. You may perform two or three sets of this core stability exercise daily.

Chop Rotation Exercise - The fourth is the chop rotation exercise. In this core stability exercise plan, you need to use a pulley column. Next, kneel down on your knees near the pulley column and pull the pulley handle downwards. When pulling the pulley handle downwards, make sure that you turn your wrist and rotate your shoulders. You may perform 2 to 3 sets with 8 to 10 repetitions of this core stability exercise.

Core Stability Training Conclusion
These are four effective core stability training exercises that you can add to your exercise program. These exercises are good for someone that has a healthy back and who has no back pain. If your back is weak or your have low back pain, it is best you start off with the exercises in Rick Kaselj’s book Core Stability of the Back.

This is a great book and will help you with your back soreness.



hey you can pick up his free report "Discover the 5 Myths about Core Training" just click on the link.

http://www.healingthroughmovement.com/public_html/HTM/Newsletter/2008/9NewsletterSept/4_Effective_Core_Stability_Exercises_Rick_Kaselj.htm

once again I would love to hear your comments in health Paul K Turner BHKIN RK CEP CFT

6 super food that will help with fat loss and your overall health.

So it is middle of september and many of you are back to the gym and trying to get back into your routines. so here are some great food that you should have in your diet.

Blackberries
Blackberries along with blueberries are super fruits. Blackberries are loaded with antioxidants, soluble fiber, vitamin C and anththrocyanidins. They also offer 3.5 grams of fiber per cup. So add them into a shake or as a part of your snacks.

Almonds
Almonds are great for building muscle and fighting off hunger cravings. They also are alkalizing to your system which helps with your acid base balance in your body. Almonds are high in protein and monounsaturated fat (which is a good type of fat for your body). And a handful of almonds will give you about half of your daily requirement of vitamin E. Almonds also contain calcium which help your bone health and magnesium which is important for muscle building. You can and should eat about 1-3 handfuls a day which will do a great job at suppressing your appetite.

Artic Char

I love Artic Char, it has an abundance of Omega 3 fatty acids that your body needs to help your heart stay healthy and your brain function at a high level. It has also been shown that a diet high in fish helps prevent and treat mood disorders and depression. Omega 3, have also been shown to help speed up metabolism helping with weight loss. So eat your Char , and other fish like salmon, mackerel, sardines, and herring at least 3 times per week, along with fish oil everyday.

Black Beans
Great for building muscle, burning fat, and regulating digestion, just watch for the side effects. Black beans are a good source of protein, fiber and iron. They are a rich source of antioxidants. They are also a great meat alternative.

Spinach
Popeye sure was right about eating your spinach. It is great for increasing nutrient stores and fighting obesity. Rich in vitamin C, vitamin A, vitamin E, vitamin K, magnesium and several antioxidants. It is also a great source of folic acid which helps protect against cardiovascular diseases and colon cancer. It is also needed for women who are pregnant or thinking about becoming.

Eggs ( farm fresh, organic or free range are best)
Eggs are packed with a variety of nutrients including protein, zinc, iron and vitamins A, D, E and B12. Research has shown that eating eggs helps stabilizes blood glucose levels, promotes the loss of body fat and reduces the loss of lean tissue. Eggs are also a great snack on the go when boiled.

My phone can create popcorn??

I have always wondered what would be the next thing that cell phone companies would try to bundle into a cell phone.

So it looks like they can make popcorn. So i wonder if i should look at getting a shield for the phone??
Téléphone Portable + Maïs = Pop-corn - Videos humour

A bronzes and a loonie Great Work Donavon

Hey did you that one of the world great sporting events is still going on in China. yes that is right the Paralympics is still being held.





One of the problems I have is that you have great athletes over there competing for their respective countries and yet there is only limited coverage by major new stations.





Well I have had the pleasure of knowing one of these fine athletes Donovan Tildesley, he is one of my young Sigma Chi fraternity brothers and a great athlete and stellar guy.





Yesterday Donovan swam his last race and even though he could not add to his bronze metal from earlier in the week he put in a great performance.
If you want to learn more about Donovan and where on his he had a loonie when was swimming check out his dads blog.
http://www.hughtildesleyinbeijing.blogspot.com/

Just think how much Donovan has accomplished and think of all the things that you can do.

Once again great work Donavan cannotr wait to talk to you when you get back to Canada.

Hidden Dangers of Your Excess Abdominal Fat - It's More Serious Than a Vanity Issue

So Today I decided to do something different My friend Mike Geary wanted to do a guest spot on my blog, so here you go also let me know if you want his new ebook gift that he has given me. The insiders secrets to a lean body.

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer

Did you know that the vast majority of people in this day and age have excess abdominal fat? The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly demonstrated that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown that having excessive visceral fat is even more dangerous than subcutaneous fat. Both of them greatly increase the risk your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases.
Part of the reason visceral fat is particularly dangerous is that it apparently releases more inflammatory molecules into your body on a consistent basis.

If you care about the quality of your life and your loved ones, reducing your abdominal fat should be one of your TOP priorities! There's just no way around it. Besides, a side-effect of finally getting rid of all of that excessive ugly abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those sexy six pack abs that everyone wants.

So what gets rid of extra abdominal fat? Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?
The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.

The ONLY solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise/diet group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.
Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this everyday at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.
Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program. Keep in mind that the point of this whole program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective strategies for losing your stubborn abdominal fat, so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply the information I teach. If you apply it, the results will come. It's really that simple.

The only reason most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.
I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS.

Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem at...Click Here!

Train hard, eat right, and enjoy life!
Mike GearyCertified Nutrition SpecialistCertified Personal TrainerAuthor - The Truth about Six Pack Abs

WANING STRESSFUL DESK WORK CAN MAKE YOU OVER EAT.

STRESSFUL DESK WORK AND MENTAL WORK INCREASES FOOD CONSUMPTION!





All right many of you many have had times when you have eaten more after a really hard work out. I bet that you have never even thought about how much more you eat after doing really hard mental tasks.





Think of the lasttime that you had a really stressfull day. Thing did you give into your food triggers easier? Did you go for a comfort food? Did you eat an extra helping? Well you miogh have and not know why





New reseach out of Laval is starting to show that we seem to consume more calories after hard mental tasks . This could account for the increases in weight that we see with many individuals that have stressfull desk jobs.





The reseach team "found that the stress-induced hormone cortisol increased with mental work. Demanding intellectual activities also had an impact on glucose levels, on which the brain relies for its energy metabolism." However Exercise may be the best way to counter the effects. This might balance between the food you eat and the energy you spend in a day if you don't have a physical job,"





Check out the full article here.





http://www.canada.com/topics/news/national/story.html?id=c7a92261-93a1-4a03-8251-48cc250ca0d3





So here are 4 ways that you can try and break the stress, so that you are not compelled to eat more.

1. Drink More Water , yes Hydration will help you control you appetite better. you shoudl consume 1/2 your body weight in oz so if you weigh 140 pounds you need 70 oz of water daily. The extra water will also increase your metabolism.



2. Ok I know that we are all busy but you still can squeeze 4-20 minutes of exercise each day. I reccomend interval style workouts that really make you work hard for a short peroid of time. If you are a busy Click Here for your new body in 4 minutes a day only!Ryan Lees 4minute
3. Plan your meals and don't go hungry. Eat every 2 hours.
4. Eat more vegetables and lean proteins.
   

Tapp Water Sucks!

OK I will admit that yes we here in Vancouver area and in BC we do have a pristine source of drinking water. We have some if not the best drinking water anywhere in the world.

However, it still needs to be filtered to take out the chlorine that they dump into our drinking water .

I also feel that it is important to guard your health. During times of turbidity their is a huge incease in sediments in the drinking water system, bringing along with it a Host of on wanted sediments are potential not so good microbes.

So yes drink the tap water. It may help your body but it will not harm it.

If you really want a high quaility water filter like a e Springs filration system that will really help make your water taste clean and elimanate any sediments .The esprings in-home water-treatment system, with a patented carbon-block filter and UV light, reduces the harmful -effects of contaminants and destroys microorganisms.

If you still want to drink bottled water make it count drink a premium water that is filtered and alkiline like Perfect Water.

Click Here!

and check out e springs water filters located in the health section.

Scott Richmond called back up to Jay's

For all of you that have been following Scott Richmond and his progress with both the jays and in the minors. He has been recalled to the Jays as of yesterday. He should get another shot at the pitching rotation again very soon.

So once again I cannot wait to watch him pitch big league player out.

Hey you might not be a professional player like Scott but you can benifit like he did from our Fascial stretch therapy programs. If you live in the vancouver area send me a quick email and we will arrange a time for you first appointment. Paul@3pk.ca

If you are out of town well maybe you need to look into one of our reccomended strength programs.
Click Here! to build some serious strength.

kinesiology gave me a new lease on life.

So I like to highlight my great clients that work hard and get great results. I have been working with Curtis for 8 months and he has made an amazing change s in his fitness and his overall outlook. He is stronger, has more stamina and he is great to work with. I always feel it is better to read it in their words. So here is Curtis's tesimonial.



I had just retired at 65 and wanted to regain my health. I had constant backache and had been on anti-depressants for a number of years. My doctor recommended exercise as the alternative treatment for depression, and my physiotherapist referred me to Paul Turner at Three Peaks Kinesiology to create an exercise program to strengthen my back.

I found Paul to be very supportive, knowledgeable, and careful, he quickly gained my trust. At the beginning he knew how to keep me going even when I became discouraged.

Within a short time it felt good to be using my muscles and connect to the strength in my body again. There have been significant improvements in my leg strength and balance, and I have been free of anti-depressants for 6 months.

While I sometimes struggle to stay on the program, I continue because of Paul’s constant research and attention to the latest motivating ideas and resourceful approaches. I really enjoy how much better I feel when do a Fascial stretch therapy session to get rid of the minor aches and pains.
My workouts have become a positive focus in this new chapter in my life.
Kurtis Conlinn Langley BC

Packs that break backs

School.. School...School ...School.... School...

BACK TO SCHOOL!!!!!!!


The great words a parent can here. However...



With kids heading back to school it is very important that you start to think about their Back health. Around september, I start to get a lot of my young athletes coming in for extra Fascial Stretch Therapy sessions, and most of them have some minor muscular imbalances starting to try to creap into their shoulders and backs. Why would this see to happen in september more then any other time of year.

Overloaded, unbalanced, single arm slinged back packs and sitting for hours a day seem to play a large roll in the extra Fascial Stretch therapy that we do in September.


So here are some things that you need to think about when packing a back pack.

1. Make sure it is fitted properly, close to the body


2. Use both straps when carrying it. To many times I see kids with only one strap or the backpack over their shoulder. This contributes to twisting of the spine and compression down that one side. Wearing only one strap may seem cool but can cause a child to lean to one side, curving the spine and causing pain or discomfort.
   
3. Over loaded back packs,Never let a child carry more than 15% of his or her body weight
   I saw one so over loaded last year I thought the kid was half ant. I am amased the kid could move as I am sure that it was 3/4 their weight and alost as tall as them. It was like they were going camping for a month.


4. distribute the weight evenly in the back pack, pack heavy items first.
   
5. DO not over pack back pack. Here is an Idea get a note book that you can take notes in that has tear out pages so you can put them in their individual binds at the end of the day. this will cut down on the number of note books you or your kid has to carry.Check what your child carries to school and brings home to make sure the items are necessary to the day’s activities
   
6. Use a pull bag if you have any back issues.
   
7. Select a pack with well-padded shoulder straps. Too much pressure on shoulders and necks can cause pain and tingling
   
8. Choose the right size pack for your child’s back as well as one with enough room for necessary school items If a student is experiencing back pain or neck soreness, consult your doctor or registered kinesiologist.

Also start thinking about good healthy snacks for your kids like Simple chocolate crsip bars for their snacks. Get them at http://www.3pkhealthstore.ca/ alng with all you need to live a healthier life.

STRUCTURED SPORTS KILLS KIDS ATHLETICIM

I came across a short story today in my in box. I believe strongly that children are often pushed to be in just one sport like basketball, football, soccer, hockey in hope by their parents that some how the will be the next Crosby, Bries, Beckham or Bryant. WE HAVE BECOME TOO STRUCTURED AND IT IS KILLING ATHLETICISM IN OUR KIDS.

So everyone knows this is my son having fun running and playing with the agility ladder when he was 1.5years old. We did not force him he just started playing on it and having fun.

Think back to you youth, did you always play organized sports. Yet with our busy lives we are now driving our kids to only structured sporting events. The youth of today is not playing outside as much with their friends they have play dates now. Did you have play dates as a kid? I think Not! You told your mom that you were going over to Mikes or Matt's or Jane's house then going to the school play ground to play soccer, or the back ally to shoot hoops or play street hockey. And all the kids from the neighborhood would show up, some were even a few years older then you right!. So WHY do we do it to our kids.

You might want to call me a hypocrite as I do have parents paying me to train their over structured children. But I will say that we try to break up the structure with them to help them develop better motor patterns and learn how to move first and i encourage all my young athletes to play more that one sport.

And just so you know HOCKEY KIDS are usually the worst coordinated when is comes to running movement patterns and body control. As many of them do so much skating that they are not developing muscle to run and cut directions and move well off the ice also affects them on the ice.
Why well think of this hockey skates lock your heal in so you have no plantar flexion in the foot (foot pointing) and the power come from a sideways 45 degree movement from the hips. so they become hip walkers. So please get your kids playing at least street hockey and some other sports.

Neurologically children develop best when they are learning to move in multiple ways and directions without structure.

Think about the best athletes through out history Pele, Gretzky, Jordan etc. do you think that the became great just by doing structured organized sports and agility drills, and team practices, hell no. They learned on the frozen ponds, the beat up courts and the make shift dirt fields with divots and no shoes and a ball the didn't role true.

So getting children involved in multiple sports will help them develop athleticism and coordination. My favorite sports to expose kids to are Recreational gymnastics develops connection through out the body upper and lower, swimming is a skill that all kids need and develops coordination, soccer develops coordination and fine motor control in the legs unlike any other sport, and running in multiple directions because everyone should learn to run and move with grace.

But more importantly we need to keep encouraging our children to learn to play in unorganized pick up games of hockey, basketball, soccer and other activities because this is where imaginative play happens and real skills are created away from the eyes and ideas of adults. It gives them confidence to try new things and tricks on the field with out the perception that they have failed. Otherwise we will have failed to create athletic individuals of the future.

so here is the story.

"There's no research to suggest that young kids who love their sport will risk burnout, says Joe Baker, a professor of Kinesiology and sports health in York’s Faculty of Health, in a Globe and Mail story Aug. 26 about the impact of year-round sports and the pressure to excel on young athletes.
But even if a child is mentally and physically prepared for a hectic sports schedule, new research suggests throwing a kid's sports eggs in one basket can make him a worse, not better, player.
Baker has been collecting data on athletes considered the best of the best. "Some of the data we have shows they spent a lot more time playing at their sport in an unorganized way," he says. Fewer rules and drills appears to promote a flexibility in the way kids think about problems on the court or rink."

So let your kids play.

I know that the best player I every played with and against played multiple sports had imagination, speed, coordination on the field and that they developed it through play and not through structured drills and agility exercises.

So just a side not kids also need good nutrition to keep going all day.So you should try Brainiums Omega 3 chews and a chewable multi-vitamins

check here to order your and your kids vitamines and check out our othe great products.

http://www.3pkhealthstore.com/ click here

Richmond reassigned to keep pitching game up.

Well breaking into the big leagues can have its ups and down. And Scott seems to be having both.

After 3 games with the Jay's and some time in the bull pen he is back down pitching successfully in the AAA for the Syracuse Chiefs. I know that he will be called up again if he keeps pitching well like he has been.

check out his 2 latest pitching stats.

Date OPP W L ERA SV I PH ER BB SO

Aug 19 PAW 0 0 1.80 0 5.0 4 1 2 5
Aug 24 ROC 1 0 3.86 0 7.0 7 3 1 3

So some have questioned the Jay's timing by calling him up just before the Olympics but sports can be tough. I know that Scott will be up in the major leagues to stay soon. May be he just need a fascial stretch therapy session in between his games. Well I know I will see him back for stretches in the off season to help him get his arm ready for next time he get the call up.

You may not be a professional athlete but you should also look at stretching and doing self fascial release rolling. contact us to book a session or find out what you should be doing.

BE LIKE THAT

All athletes strive to find their peak preformance. The olympics come only once every 4 years where the world come together to play and compete with and against each other. They are about pushing human potential and striving for the best. For some gold is great but for many the experiance of copmeting against the very best makes them all that much better.

I know that we are not all olympians but the capacity for greatness that they have resides in all of us. We need to learn to play more and find you passion and inner greatness, In sports, arts, and life.

Because we can all be like that.

POETRY IN MOTION THE HUMAN BODY.

IT ALWAY AMAZES ME TO SEE HOW GRACEFUL THE HUMAN BODY IS .

16 Days in Beijing

here is a rerun of the 16 days of the olympics

bolting to 3rd WR

This guy is amazing.

twigs and berries

http://www.twinberryfarms.com/index.php

It is Blueberry season and I have found the best berries of them all except maybe Halle Berry.

So I was looking to get Blue Berries because they are so amazing for you but I wanted to get quality as well not a bunch on berries flown in from some where else like or the United States or Chile. Not that there is any thing wrong with berries from these other locations but I believe strongly in eating locally as much as we can. That is why I get eggs when I can down the road, buy our lamb directly form farmers, and go fishing to catch a good portion of the fish we eat in my family. I also grow a veggie garden. You should look at supporting your local farmers as well.

So like I was saying I have found the best berries in BC. Ricki and Newton Sahota, have an amazing program for business and families. They deliver fresh blue berries to you at your office. Talk about a summer treat.

Twin Berry Farms has developed an innovative farm-direct-to-office program that offers a unique and easy way for people to make a difference in their community and to themselves by eating healthfully with delicious and nutritious blueberries by directly improving the well-being of people in need living in greater Vancouver.

They are Vancouver’s only blueberry farm that has committed to give back up to 15% of every order delivered, 100% of the time. That means absolutely each and every purchase you make through our GoodBerry Program delivers a meaningful and tangible impact in our neighborhood.

Ricki and Newton hope you’ll join with us in changing the world…one blueberry at a time

Get your berries.

http://www.twinberryfarms.com/index.php

Scott win his first game.

So a quick up date on Scott Richmond for all of you that are interested. He pitched again last night and the blue jays came back to win the game. So he ends up with a no decision as he was pulled in the 5 Th inning. With the score 3-2 for the A's but that's baseball. He kept them in the game.

Toronto came back in the 9 Th to win the game 4-3.

Scott is Starting Pitcher Wednesday against D Rays.

http://toronto.bluejays.mlb.com/news/article.jsp?ymd=20080728&content_id=3213791&vkey=news_tor&fext=.jsp&c_id=tor

Long road leads Richmond to Toronto
B.C. native will miss Beijing, but timing is just right for rookie
By David Singh / MLB.com

TORONTO -- Scott Richmond knew he was going to be at Rogers Centre on Wednesday, but until recently, he had no idea he would be scheduled to start for the Blue Jays against the division-leading Rays that afternoon.
The original plan was to introduce the right-handed pitcher, along with the rest of his teammates from Canada's Olympic Baseball squad, to Toronto fans prior to the game. The revised plan will now feature Richmond making his Major League debut instead.
"I was actually scheduled to come here [to Rogers Centre] to meet team Canada," said Richmond, who was informed of his callup just prior to his start on Sunday for Triple-A Syracuse. "And now, instead of meeting team Canada, I'm meeting the Blue Jays.
"It's something I've been working for my whole life."
Richmond, a native of North Vancouver, British Columbia, was summoned from Syracuse on Monday when the Jays placed reliever Brian Tallet on the 15-day disabled list with an injury to his right foot.
For the 28-year-old Richmond, pitching for Toronto means that he will lose his spot on the Canadian Olympic Team, which will soon be departing for Beijing. He is not complaining, though.
"This is what you've always worked hard to play for your whole life -- from when you're four years old, growing all the way up," he said. "You always want to be a Major League Baseball player. It's just bad timing, but I'm going to take this timing over any other time, that's for sure."
Jays general manager J.P. Ricciardi has already indicated that Richmond will be a part of the Toronto rotation for at least the time-being.
"It's an opportunity to get a look at him," Ricciardi said of Richmond. "He went to Double-A, pitched really well for us there. Went to Triple-A, pitched really well for us there. He's got the hot hand right now. We'll just find out what we've got."
In Double-A New Hampshire this year, Richmond was 5-8 with a 4.95 ERA. After being promoted to Syracuse, he went 0-2 with a 2.53 ERA, holding opponents to a .210 (25-for-119) average. He walked six and struck out 31 across 35 innings.
For Richmond it has been a long and winding road to the big leagues.

read the rest here.

http://toronto.bluejays.mlb.com/news/article.jsp?ymd=20080728&content_id=3213791&vkey=news_tor&fext=.jsp&c_id=tor

More news on Scott Richmond Blue Jay's pitcher

http://www.canada.com/theprovince/news/sports/story.html?id=7d768930-baf6-48fa-a988-64dd31f73c1c
check out the whole story

Perseverance pays for pitcher, 28

From scraping bottom of boats to starting for the Blue Jays

Jim Jamieson, The ProvincePublished: Tuesday, July 29, 2008

You could say Scott Richmond's baseball career hit rock bottom, quite literally, when he spent his first three years after high school working on the North Vancouver docks.
He was scraping rust and rock-like barnacles off the bottoms of boats in his job at Seaspan International's shipyards.
But Richmond, a 6-foot-5 right-handed pitcher, will see his unlikely dream of playing major league baseball come true Wednesday in Toronto when he'll get the start for the Blue Jays against Tampa Bay at the Rogers Centre. Richmond, 28, who was called up by Toronto on Sunday, will be the 14th Canadian to appear in a Jays uniform at the major-league level.

Last season Scott Richmond was playing for the Edmonton Cracker-Cats in the independent Northern League, below single A. The North Vancouver pitcher now finds himself, at 28, on the verge of playing for the Toronto Blue Jays.
"Last season Scott Richmond was playing for the Edmonton Cracker-Cats in the independent Northern League, below single A. The North Vancouver pitcher now finds himself, at 28, on the verge of playing for the Toronto Blue Jays.","On Wednesday, North Vancouver's Scott Richmond will realize an unlikely dream when he joins the likes of Rod Barajas (left) and Matt Stairs of the Blue Jays, who are shown celebrating Stairs' two-run, fifth-inning homer during a 3-1 victory over the Tampa Bay Rays Monday in Toronto.

"I'm smiling from ear to ear," Richmond told the Toronto Sun. "It's nice, I don't have to fly and pitch the next day. I have a few days to think about it ... but I'm going to try not to think about it."
Richmond's saga gets even more far-fetched, as he'll be trading one dream for another. The call-up to the Blue Jays likely means he'll have to forgo his spot on Canada's Olympic baseball team. He was supposed to be at the Rogers Centre anyway, as the Olympic ball squad is going to be introduced before the game. Richmond just didn't think he'd be staying out on the field.

read the whole artile http://www.canada.com/theprovince/news/sports/story.html?id=7d768930-baf6-48fa-a988-64dd31f73c1c

Client makes the big leauges TO Blue Jays

Ok everyone

My client Scott Richmond who has been named to the Canada's Olympic team has also been called up to the big leagues this week. http://toronto.bluejays.mlb.com/team/roster_active.jsp?c_id=tor check out the active roster.

During the off season he was in with us helping him maintain and improve his flexibility. We at Three Peaks Kinesiology are extremely excited for him getting his well deserved recognition, and a chance to show that he can throw the heat.

Good luck Scott with Toronto and in Beijing

We are behind you all the way. See you in the off season.