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.