New office is open

We have moved in to our new space and will be offering a varity of new services.
Kettlebell classes, yoga therapy, pilates therapy, stretch and posture classes and much much more.

so come up to the 3rd floor at the sportsplex in langley and check out what we have to offer you.

The truth exposed: Static Stretching hurts performance.

Being a stretch expert the idea that static stretching should not be used in warmups is not news to me. However, geting some good research on the subject to back this statement is always good. I have been coaching our clients for the last 8 years to do a progressive warmup with elements of dynamic stretching and ROM exercises designed to prime the Fascial tissues and muscles and warm up the synovial fluid in the Joint capsule. As I have stated be for 95 % of our flexibility is locked up in our joint capsules and our fascial tissue. So preparing these areas is of great importance in perparation for exercise. Here is the article from tne new york times on stretching.

http://www.nytimes.com/2008/11/02/sports/playmagazine/112pewarm.html?_r=2&scp=1&sq=gretchen%20reynolds&st=cse




“Researchers now believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old presumption that holding a stretch for 20 to 30 seconds - known as static stretching - primes muscles for a workout is dead wrong. It actually weakens them. In a recent study conducted at the University of Nevada, Las Vegas, athletes generated less force from their leg muscles after static stretching than they did after not stretching at all. Other studies have found that this stretching decreases muscle strength by as much as 30 percent.”




So the question is what should the stretches be if you are no longer doing static stretches. This is where Fascial stretches Therapy and a proper flowing dynamic stretching Routine can make all the difference to your warm up, and therefore you performande and decreasing the chances of injury.

Stretching a month out.What's to come.

I find it amazing how fast time moves. We have just opened our Vancouver office space at le physique in leg in boot square when I posted my last post. Well we have been busy.

So here is a quick up date on some changes that are happening. One Travis and I headed back down to Phoenix Arizona to finish our level 2 (myo)Fascial Stretch therapy course.
We are now 2 of only 30 in all of North America that are level 2 FST therapists.

Our Vancouver office is Booming.
Our Langley office has continued to grow with new clients. We have started to offer new services and should have a permanent space as of September. This has been a request by many of our clients and will help give you a better atmosphere for your treatments. IE. Group stretch flow class based on the stretch to win techniques, Self Myofascial release classes with foam rollers, Kettlebell classes, rehab Yoga/ Pilates classes, and more specialty work shops like chi running, how to eat right, and strength training course for riders and BIO signature body composition assessments and meal planning to help you lose weight or gain muscle fast and effectively.

Our Kettlebell classes have continued to sell out. Our next set starts in 2 weeks so get in and sign up.

.. More info as it comes.

Mexico, A new year and a new you.

Well, 2009 is finally here and we are back up and ready to make it a great year . Despite some crazy snowfall like 2 plus feet, we have been having a great year so far. The 2 weeks of down time has really helped focus me. The New Year was rung in with my wife, (our kids sleeping), my brother, his girlfriend, , and my parents at my parents place playing domino’s Mexican train and wishing I was backing Mexico.

We had a ton of good food, and great wine we opened a 10 year old bottle of Super Tuscan that we picked up on our honey moon in Italy 7 years ago. What an amazing bottle that was! Great nose, of deep plum, it had aged well and the finish was long. Now that the holidays are over, it’s time to get back to updating this blog and getting back to helping all of you get back in to shape, stretched out and rehabilitated so that you can reach your goals this year.

As some of you know, I got out of town just ahead of these epic snow storms that we have had here in Vancouver area in the last weeks. We headed down to old Mexico before the first major snowfall and we got out just in time. Thank god we didn’t fly with air Canada or Alaskan Air (out of Seattle which was the original idea) as they were both cancelling flights in Vancouver or dealing them for hour at a time. Although, we where delayed by 8 hours and we were on the tramac for an hour and a half while we were de-iced we still got out. Unlike some people that had their vacationd cut short or didn't go due to cancelled flights.

However, I did run into the crazy blizzard white out action when we got home and I have been shoveling the white stuff ever since. I am guessing a lot of you have been shoveling the snow as well and getting sore from it as well. So if we have not seen you in a while it is time to come in and get stretched out or get your new program for the New Year. If you have been having trouble getting to the gym due to the weather you might want to try a home based fitness program to supplement what you do at the gym. Read the next article from my good friend Craig Balantine.
While in Mexico, I had a chance to sample some amazing and interesting cuisine including octopus in its own ink. Check out the pictures.
More videos and pictures are on the way. After being to Mexico, I’ve learned to take more time for myself. You should as well, good health encompasses rest as well.

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

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.

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.