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@kinplusco IG post was adapted from an amazing article by Precision Nutrition: Workout Nutrition Explained. For a general overview of nutrition in practice. Read over this presentation I put together: Nutrition Basics
If your an endurance athlete, you can look over this article I put together for my Brock Cross Country/Middle Distance athletes: Brock Nutrition and Recovery
AT THE CORNER OF RUNNING AND OPTIMAL PERFORMANCEDownload the PDF files of the presentation below. If you enjoy the presentation and sample. Purchase a full 8 week strength plan here. 
1. Kinplus Core Foundation Series (4 exercises)
- Bird Dog - Side Bridge Modified Straight Leg - Torsional Buttress - Deadbug Overhead Reaching - optional: band around knees, glute bridging All can be done 5-10 seconds on/off for a minute. 2. Hip Locking - explore different exercises - free standing - banded free standing - banded sprinter on wall All can be done 5-10 seconds on/off for a minute. 3. Band Distraction - explore, relax hip, let the band do the work as you roll into different neutral shapes - front facing - perpendicular All can be done 5-10 seconds on/off for a minute. 4. KB / Weighted Opener - explore, relax and roll the hips into neutral, hang on tension. Do each side 5-10 seconds on/off for a minute. Green food supplementThe recommended fruit and vegetable intake is at least three to five servings per day; however, only 3 percent of men and 7 percent of women meet even these minimums. And that’s where the greens supplements come in. Fish oil supplementIn addition, the minimum recommended EPA and DHA intake intake is 900mg per day, but the average North American gets only 300mg per day, 1/3 of what’s necessary for good health. For those who don’t know what I’m talking about, EPA and DHA are the healthy fats present only in fish oils. And that’s where fish oil supplements come in. Protein supplementFinally, exercising individuals are advised to consume 1g of protein per pound of body weight; nevertheless, most women only get 80 to 100g of protein per day, while most men get only 110 to 130g protein per day. And that’s where the protein supplements come in. Ask the expertsKinplus has partnered with Hercs Nutrition to offer you help in selecting the right product for your needs. Please contact them for assistance. If shopping online, use promo code KINPLUS15 for 15% off.
Thirty minutes of exercise may reduce depression symptoms, study finds
ThoughtsResearch like this reaffirms the importance of being active. There are so many benefits that go beyond the physical. Personally and professionally, I have experienced this first hand.
In my professional career, I have witnessed this concept in action repeatedly. People decide to make a change. They engage in a strength training or running program, and you immediately start to notice a few things:
They are more confident. They demonstrate self-efficacy (belief in a specific skill). They laugh. They align other habits in their life. The energy that you get from beginning a change is a powerful one. I came across a concept a few years back about creating "microbursts" throughout your day. By creating a microburst, you are redistributing the energy requirement of a task by priming it (go for a walk, take breaks) and reframing it (simplify) in your mind. Recently I came across another article advocating the same thing. Being active = better wellness. It's always awesome to see articles like this come around to validate or challenge things we observe clinically. If you've taken the time to read this, reflect where you are in your wellness journey. Kinplus is here to help you create new microbursts. I am happy to discuss a plan that can help you. - Kevin A powerful study with 48440 (that's a lot) adult participants recently published by the British Journal of Sports Medicine demonstrates the importance of exercise and COVID-19 outcomes.
Consistently meeting physical activity guidelines was strongly associated with a reduced risk for severe COVID-19 outcomes among infected adults. Researchers recommended efforts to promote physical activity be prioritized by public health agencies. This just outlines how important being active can help with dozens of health conditions. Mainstream medicine does not provide funding for exercise based interventions and often supports treatments with dubious outcomes. See knee treatment culture war. Know this, EXERCISE WORKS! If you appropriately stress your heart and muscular-skeletal system, it responds to that stress, adapts and builds all the machinery that is required to perform more stressful demands (lift heavier, faster, perform for longer). Kinesiology is the scientific study of human movement, performance and function, and incorporates the sciences of biomechanics, anatomy, physiology, psychology and neuroscience.
Kinesiologists work with people of all ages and physical abilities to:
A Kinesiologist is a regulated health professional. Other regulated health professionals you may be familiar with: Nurses (RN), Chiropractors (DC), Physiotherapists (PT) and Massage Therapists (RMT). A Registered Kinesiologist (R.Kin) is a human movement professional. They are required to provide evidence based exercise and movement prescription for rehabilitation or performance. They are the most qualified fitness professional because they are mandated to report and uphold the highest standards of care. A Kinesiologist can only use the title of R. Kin if they have:
Kevin Moore is the new head coach of the Brock Badgers' men's and women's cross-country teams.
The new head coach at the helm of the Brock Badgers’ cross-country program is no stranger to the University’s student-athletes.
Kevin Moore (BKin ’12) has served as head coach of the Brock track and field team since 2015, and assistant coach of the cross-country team for the past three seasons. “Kevin has been a strong leader in our track and field program, and we look forward to him leading our men’s and women’s cross-country teams,” said Melissa Krist, Director, Brock Sports. “Kevin’s passion for the sport is rooted in student-athlete development, and he instills the values we want for our student-athletes.” Moore is looking forward to coaching the team he ran for as a student-athlete at Brock. “I want to make an immediate impact by building a strong distance running culture on campus that spreads into the community. Niagara has some of the best running talent in the province,” he said. “Coming out of the pandemic, we have an opportunity to re-establish standards and expectations, maximizing the potential of new and returning athletes.” A St. Catharines native, Moore attended Brock University after graduating from Sir Winston Churchill Secondary School. He led the Bulldogs to two gold medals and a bronze at the Ontario Federation of School Athletic Associations (OFSAA) Cross Country Championships. He also captured silver and bronze medals in the 3,000-metre race at the OFSAA Track and Field Championships. As a Badger, Moore was named Cross Country Athlete of the Year twice. “I feel that with my connection and history with the local running community, we can demonstrate to prospects that Brock has the academic options and distance running development they are looking for,” Moore said.
 Use it, or lose it.Sprint speed starts declining after your 20s, and most endurance athletes have no clue how to preserve it.
Kevin, R.Kin enters the chat... The biggest barrier to working on sprint speed is the fear of injury and self-efficacy. There are three key strategies you can use:
Let's have a chat on how I can help you implement these strategies. Make safety straps for squat rack, save $80.Step 1: Buy Heavy Duty Carabiners (16.99)  Step 2: Buy 2 x 36 inch Axle Straps ($24.52)  Step 3: Slap them on the Rack.  Now you have a soft safety strap that is easy to manoeuvre and can hold 2600lbs. Plenty for the average lifter.
 Before you begin.What do you need?
Week 1Warm-up
Main Set EMOM - each miniute, on a minute - start a new set every 60s BIG 5
Week 2
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