burn 400 extra calories with out an extra workout. how???

So you want to burn 400 extra calories with no extra work on your part. Well I think most people do.

If you have stubborn belly-fat especially on the sides of your stomach, this will help you too.

OK if you want a high quality fish oil here it is ocean essentials 600. You can find it at my health store. click here and enter fish oil into the search area. https://3pk.mychoices.biz/Retail/Products.aspx?PG=3

Here is the latest important information from Dr. John Berardi nutritional expert.

• During His PHD research he found that taking 6- 10 fish oil pills or 2 tea spoons a day helped the participants in his study lose 2 pounds of fat in on month. which was equal to burning an extra 400 calories per day.
• Here is the great part his research showed that the fat that was lost was around the the dreaded love handle area of the stomach.
• His research also shows that fish oil helps to stabilize insulin levels
• further it increase your metabolism by about 400 calories per day.

Here are some other great facts:

• Omega-3 fatty acids from fish oil are essential for normal growth and development
• may play an important role in the prevention and treatment of heart disease, hypertension, arthritis and cancer.
• At high doses, marine omega-3 fatty acids have been shown to lower triglyceride levels in the blood, and high triglyceride levels are a recognized risk factor for heart disease.
• Omega-3s may also slightly raise levels of HDL-the good cholesterol-in the blood. (These effects are specific to marine sources of omega-3 fats; experts don’t see the same effects with the plant omega-3 fatty acids. like flax seed. )
• Some studies suggest that marine omegas-3 fatty acids reduce blood clotting.
• Omega-3 fats may also reduce your susceptibility to an irregular heartbeat, known as heart arrhythmia or ventricular fibrillation, which is one of the main causes of sudden death after an acute heart attack.
• High intakes of omega-3 fatty acids can also reduce high blood pressure (also called hypertension). However, scientists only find this effect when people consume large amounts of fish oil supplements, not the quantities that you might consume from just eating fish.

Arthritis Relief
In clinical trials, marine omega-3 fatty acids consistently reduce the pain and morning stiffness that’s associated with rheumatoid arthritis. Certain substances in the blood, called eicosanoids and cytokines, initiate the immune response and its consequent inflammation. Scientists believe that omega-3 fatty acids decrease these reactions.

Brain development
Omega-3 fatty acids help nerve growth in fetuses and young infants. Some experts believe that infants are not able to synthesize enough docosahexanoic acid (DHA) for optimal growth from the precursor compound alphalinolenic acid (ALA). Breast milk, however, is naturally rich in DHA, and DHA levels in the brains of breast-fed babies are higher than those of formula fed babies.
Formulas enriched with DHA have been found to improve visual acuity and neuromental development in premature infants compared with conventional formula, but the long-term implications of adding DHA to formula are unknown, so some infant formula manufacturers are unwilling to risk the safety of the formula by adding it. This is yet another reason why we should feed all babies human milk whenever possible.
Pregnant and lactating women can increase their intake of omega-3s by eating more fish; they will pass the benefit on to their infants either through the placenta or in their breast milk.

Cancer risk
Many studies show an association between high fish consumption and reduced risk of colon and breast cancer. In addition, animal experiments have shown that high doses of fish oils inhibit the development of chemically-induced mammary (breast) and colorectal cancers. Experts say, however, that the current evidence is insufficient to prove that eating fish decreases cancer risk.

PS. ok if you want a high quality fish oil here it is ocean essentials 600. you can find it at my health store. click here and enter fish oil into the search area. https://3pk.mychoices.biz/Retail/Products.aspx?PG=3

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.

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.