Kinplus Kinesiology Services
  • Group Exercise
  • Coaching
  • Personal Training
  • About Kinplus
  • The Blog

Kinplus is expanding in 2023

12/19/2022

 

How it began

Kinplus started as an idea on a napkin with my twin brother Derek
Picture
Picture
Having both been experienced with the allied health care system because of setbacks in running. We often found ourselves in the middle of debates in a health care ethics class during university.

We had very different experiences than our peers. It's this debate that sparked something in me about what Kinesiologists COULD BE.

​Our interested diverged, but never far. Kin+ was born in 2015. The name represents 'kin' as brothers related, and for years Registered Kinesiologists were known as 'kins'. The + symbol plus, represented the extraordinary attention to detail, value and service we wanted to provide clients.
Picture
Picture
​I started bootstrapping the business thanks to the support of my mentors, family and friends. For a few years, I taught fitness classes and performed house calls. Ultimately, I felt like I had the support I needed to start something independent. I rebranded the logo in 2018 to represent a more professional feel.
Picture
Picture
In January 2020, I began renovations on a leased space and planned to open in March 2020. The pandemic hit the health and wellness industry particularly hard. Kinplus persevered thanks to the support of my clients and family.

Check out the renovation album HERE.


Now another opportunity has presented itself to me. In 2023, Kinplus will be expanding to the unit next door and now will occupy all of 7 Henrietta Street. This new expanded space will allow me to bring in more professionals to add value to our client's wellness journey.

My hope, in sharing this journey, is to demonstrate to the community that there are professionals out there that are determined to provide care in the face of adversity. Currently, Kinplus is the ONLY Kinesiology Studio in Niagara. We want to reach more people and make a positive impact on their dreams in 2023.

Macronutrient Requirements for Exercise

12/2/2022

 
@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

Corner Run Crew Presentation

10/27/2022

 
Picture
Picture

AT THE CORNER OF RUNNING AND OPTIMAL PERFORMANCE

Download the PDF files of the presentation below.
If you enjoy the presentation and sample. Purchase a full 8 week strength plan here.
at_the_corner_of_running_and_optimal_performance.pdf
File Size: 1923 kb
File Type: pdf
Download File

Access your hips.

6/9/2022

 
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.

The 3 supplements.

6/8/2022

 

Green food supplement

The 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 supplement

In 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 supplement

Finally, 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 experts

Kinplus 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.

30 minutes a day.

4/5/2022

 

​Thirty minutes of exercise may reduce depression symptoms, study finds

  • A team led by Iowa State University recruited 30 individuals who were experiencing major depressive episodes to cycle at a moderate intensity or sit for half an hour.
  • They were asked to fill out electronic surveys measuring symptoms of depression before, during and after the exercise period.
  • Participants in the cycling experiments showed improvements in their depressed mood state throughout the period and all the way to the 75-minute post-exercise mark.

Thoughts

Research 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. 
Check out the full article here

Exercise linked to wellbeing.

3/23/2022

 
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

Exercise should be included in your routine medical care.

1/18/2022

 
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). 

How can a Kinesiologist help you?

11/1/2021

 
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:

  • Treat and prevent injury and disease.
  • Improve movement and performance. 
​
​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:
  • University degree in Kinesiology,
  • Passed an entry-to-practice regulatory exam. 
  • Maintain their standing with the College of Kinesiologists of Ontario. 

Brock Badgers name Kevin Moore head coach of cross-country teams

8/26/2021

 
Picture
​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.

A life or running has turned into giving back.
Kevin Moore is the new head Cross-Country coach at @BrockUniversity and joined the #NiagaraSportsReport
Listen here: https://t.co/kFUcN9nLxJ pic.twitter.com/SJuACbUhH1

— Rod Mawhood (@rmawhood) July 26, 2021

How to Hold on to Your Sprint Speed as You Age

5/10/2021

 
Picture

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:
  1. Get stronger by adding the right kind of strength training to your weekly routine. 
  2. Improve muscle quality and neuromuscular control by incorporating exercises that challenge balance, stability, and reflexes.
  3. Regular exposure to high-speed running.
Bottom line: by learning to move better, you are able to create, organize and apply force how you want.
Let's have a chat on how I can help you implement these strategies. 

DIY Safety Straps for $40.

4/27/2021

 

Make safety straps for squat rack, save $80.

Step 1: Buy Heavy Duty Carabiners (16.99)  
Picture
Step 2: Buy 2 x 36 inch Axle Straps  ($24.52)  
Picture
Step 3: Slap them on the Rack.
Picture
Now you have a soft safety strap that is easy to manoeuvre and can hold 2600lbs. Plenty for the average lifter.

4 Week Home Strength Routine

4/5/2021

 
Picture

Before you begin.

What do you need? 
  • Two Dumbbells 2 x 5, 10 or 15lbs would be ideal.
  • Mini Band (12 inch)
  • Swiss Ball (optional)
  • Light Med Ball (2-3 kg or 5-6lbs)
  • Broomstick
  • Skipping Rope
If you do not have above equipment, follow along the best you can.

​Week 1

Warm-up
  • Myrtle x 10 ea
  • Mini Band Series x 10 ea
  • Crawl Series x 10m length / 10 ea
  • Hip Drop Series x 10 ea
  • Lunge Matrix x 5 ea
  • 1120 Posterior Chain Circuit x 10 ea

Main Set
EMOM - each miniute, on a minute - start a new set every 60s
  • High Pull 3 x 6
  • Jump Shrug 3 x 6
  • Bodyweight Squat 3 x 20
  • Split Squat 3 x 10 ea
  • Squat Jump 3 x 6

BIG 5
  • Stir the Pot 3 x 5 ea (optional), swap for 20s Elbow Plank if you do not have a Swiss Ball.
  • Deadbug 3 x 10 alternating (with or without Swiss Ball)
  • Hollow Hold 3 x 7s each side hold
  • Side Bridge 3 x 7s each side hold
  • Bird Dog 3 x 7s each side hold

Week 2

Picture

Day 1

Warm-up - add from Week 1 warm-up as needed.
Primer Circuit - 3 cycles, 6 x ea exercise, no rest
  • 30s Skip
  • Seated Single Leg Squat
  • Med Ball Shoulder Rack
  • Med Ball Ground Touch to Overhead
  • Med Ball Slam if possible
Basic Med Ball Rotations - 10m each
  • Walking Overhead Sway
  • Walking Long Twist
  • Walking Tight Twist
  • Walking Over the Top (hip to hip)
  • Walking Infinity Sign
  • Repeat 2-3 cycles with rest as needed between.
EMOM - each minute, on a minute - start a new set every 60s
  • 1Arm Dumbbell Snatch (15lbs) 3 x 6 ea
  • Elevated Push-Up 3 x 6+
  • Single Leg Deadlift (2x15lbs) 3 x 6 ea
  • Dumbbell Pullover (2x15lbs) 3 x 8
  • King Kong (2x15lbs) 3 x 8

Day 2

Warm-up - add from Week 1 warm-up as needed.
  • 3 x 60s Skip; short rest as needed.
  • Overhead Stick Squat 3 x 6
  • Double & Single Multidrectional Jump 10 ea
    • Fwd-Back + Side-Side + Twist + SW-NE + SE-NW
  • Med Ball Runners Touch 3 x 5 ea
  • Crab Crawl Fwd Back + Hip Thruster 10m / 10 reps
  • Bosch OH Stick Drills 3 x 3 ea

EMOM - each minute, on a minute - start a new set every 60s
  • Squat Thruster (2x15lbs) 3 x 6
  • Racked (2x15lbs) Squat 3 x 10
  • Split Bent Over Row (2x15lbs) 3 x 10 ea
  • Alternating Front Lunge 3 x 10
  • Crush Press (2x15lbs) 3 x 10

CORE - variations of BIG 3
  • Elbow Plank 3 x 20s (optional toe/hand taps)
  • Hollow 100 3 x 20s
  • Side Bridge w/ thread 3 x 5 reps hold
  • Anchored Foot Bird Dog 3 x 10s hold

Week 3

Picture

Day 1

Warm-up
Myrtle x 10 ea
Mini Band Series x 10 ea
Crawl Series x  5 ea
Hip Drop Series x 10 ea
Lunge Matrix x 5 ea

Dumbbell Circuit - 3-5 sets; 60s rest.
High Pull x 6
Racked (2x15lbs) Squat x 6
Alternating OH Press x 6 ea
Split Row x 6 ea
*Feeling dangerous? Add Push-up x 6

BIG 5
Stir the Pot 4-5 x 5 ea
Dead bug 4-5 x 5 ea
Hollow Hold 4-5 x 7s hold
Side Bridge 4-5 x 7s hold
Bird Dog 4-5 x 7s hold

Day 2

Warm-up - add others as needed
Primer Circuit - 3 cycles, 6 x ea exercise, no rest
20-30s Skip
Seated Single Leg Squat
Med Ball Shoulder Rack
Med Ball Ground Touch to Overhead
Med Ball Slam if possible

Basic Med Ball Rotations - 10 reps each
Walking Overhead Sway
Walking Long Twist
Walking Tight Twist
Walking Over the Top (hip to hip)
Walking Infinity Sign
Repeat 1-3 cycles with rest as needed between.

​Half Leg Circuit - 3-5 sets; 60s rest
Squat x 10
Alternating Lunge x 10 (5 ea)
Step Up x 5 ea
Jump Squat x 5

1120 Posterior Chain Circuit x 10 ea

Week 4

Picture

Day 1

Warm-up
Myrtle x 10 ea
Mini Band Series x 10 ea
Crawl Series x 10m length / 10 ea
Hip Drop Series x 10 ea
Lunge Matrix x 5 ea

Dumbbell Circuit - 4-5 sets; 60s rest.
High Pull x 6
Squat Thruster x 6
Alternating OH Press x 6 ea
Split Bent Over Row x 6
Push- Up x 6

Mini Leg Circuit - 5 sets; 30s rest

Squat x 5
Lateral Lunge x 5 ea
Step Up x 5 ea
Squat Jump x 5

​BIG 5

Stir the Pot 5 x 5 ea
Deadbug 5 x 5 ea
Hollow Hold 5 x 7s hold
Side Bridge 5 x 7s hold
Bird Dog 5 x 7s hold

Day 2

Warm-up - add others as needed

Primer Circuit
2-3 cycles, 6 x ea exercise, no rest

20-30s Skip
Seated Single Leg Squat
Med Ball Shoulder Rack
Med Ball Ground Touch to Overhead

Basic Med Ball Rotations - 10m each
Repeat 2 cycles
Rest as needed between.

Super 7 circuit.
3-5 sets. 60 sec rest
Elevated Push-Up x 10
Squat Jump x 10
Hollow 100 x 20s
Step-Up x 10 ea
Stationary Over the Top x 10-20
Med Ball Slam x 10
​
Walking Lunge x 10-20

Day 3

Warm-up - add others as needed

3 x 40-60s Skip
Overhead Stick Squat 3 x 6
Multidirectional Jump Series 10 ea
Med Ball Runners Touch 3 x 5 ea
Crab Crawl Fwd Back 5m / 10 reps
Hip Thruster  10 reps

Bosch OH Stick Drills 3 x 3 ea

EMOM - each minute, on a minute - start a new set every 60s
Jump Squat + Squat Jump 3 x 5 ea
1Arm Dumbbell Snatch (15lbs) 3 x 5 ea
King Kong 3 x 10
Split Bent Over Row 3 x 10 ea
Elevated Push-Up 3 x 8 or
Crush Press 3 x 10

Postural Strength
Modified Curl-Up 3 x 10s each side
Torsional Buttress 3 x 5-10s each side
Side Bridge w/ thread 4-5 x 5 reps
Anchored Foot Bird Dog 4-5 x 10s hold

Running Toolbox Spotlight: The Long Run, Part 2.

2/6/2019

 
Picture

Read More

Running Toolbox Spotlight: The Long Run, Part 1.

12/14/2018

 
Picture

Read More

Running Toolbox Spotlight: Interval Blending

12/12/2018

 
Picture

Read More

Running Toolbox Spotlight: Alterations

12/3/2018

 
Picture

Read More

Running Toolbox Spotlight: Strides.

11/30/2018

 
Picture

Read More

Kin+ Sunday Summer Trail Run Social

7/19/2018

 

Read More

Kin+ Sunday Summer Trail Run Social

7/9/2018

 

Run #1: Glenridge Quarry. Sunday July 15th. 8:00 am.


Read More

Nuances of Prescription: It matters.

2/18/2018

 

Read More

Endurance Adaptations: Prescription Implications.

2/15/2018

 

Read More

Are you bulletproof?

3/17/2017

 

Read More

Benefits of Kin+ Strength Training for Running.

3/7/2017

 

Read More

Priorities When Injured: Cross Train!

2/10/2017

 

Read More
<<Previous

    Author

    Kevin Moore, R. Kin

    Categories

    All
    Are You Bulletproof?
    Improve 5K Time 5%
    Injured? Cross Train!
    When Should Your Child Start Running?

Directions
  • Group Exercise
  • Coaching
  • Personal Training
  • About Kinplus
  • The Blog