June 27th 2009 2:00 pm to 5:00 pm

The wineries of the Fraser Valley are pairing up with the hottest local restaurants and food artisans for a spectacular afternoon!

Hosted at the magnificent Highpoint Equestrian Estate Community.
You’ll enjoy excellent cuisine, live entertainment and award winning wines!

Enjoy great canapes from the following participating restaurants…

Bacchus Bistro www.domainedechaberton.com/bistro.html
Coza! Tuscan Grill www.coza.ca
Gone Cracker www.gonecrackers.ca
Memphis Blues Barbque House www.memphisbluesbbq.com
Sonoma Grill www.sonomagrill.ca
The Seasonal Experience www.theseasonalexperience.ca

Jesse Burch Band Jesse Burch Mike Chamzik Jason Pritchet The Jesse Burch band was formed in 2006, consisting of Jesse Burch, Singer, Songwriter, guitarist, Mike Chamzik, drummer, & Jason Pritchett bass guitarist. Our music is aggressive acoustic, County Rock, With a wide variety of influences including; Stevie Ray, Led Zeppelin, John Denver & Hank Williams. Our music is versatile making it easy to play for many types of events. Over the past few years we have played many shows from small intimate venues to large music festivals! We have had the privilege of opening up for the acclaimed Nashville Songwriter Chuck Cannon, we also have played several functions for the Mayor of Surrey! Our biggest accolade so far was winning first prize at the 2008 Red Robinson P.N.E Talent Showcase. Jesse Burch is well known in the South Surrey/White Rock community, he has been a part of several fund raising and community events. He also is the owner and operator of the JAM ROOM Sound Studios, a music school & retail store, with over 100 students and growing. Mike Chamzik has been drumming for 20 years, and in 2000 had the opportunity of being on the same bill as Bob Dylan in Toronto. Jason Pritchett comes from a musical family, (Brother Aaron Pritchett, country music star) and has played the country scene for the last 10 years including the Merritt Mountain Music festival.

Langley’s Pacific Riding for Developing Abilities Partial proceeds raised from this event will go to Langley’s Pacific Riding for Developing Abilities. This organization was established in 1973 to provide therapeutic horseback riding to individuals with physical, cognitive and emotional disabilities. For over 35 years, they’ve been giving youth and adults with varying forms of disabilities the chance to bond with horses, make lasting friendships, and receive therapy at the same time. Equine assisted therapy has long been recognized as an excellent means of providing physical, psychological, social and recreational benefits to children and adults with disabilities. Balance and coordination, increased confidence, group activity and excitement of movement “free of any mechanical aids” are some of the many benefits. Pacific Riding for Developing Abilities is dedicated to enhancing the quality of life for people with a wide range of disabilities. The Fraser Valley Wineries Association is pleased to be able to donate partial proceeds of the Wine & Culinary Extravaganza Event to this exceptional local charity. www.prda.ca

The Wine & Culinary Extravaganza is an outdoor tented event so please dress appropriately.

Location: 200 Street at 8th Ave, Langley British Columbia
Near Campbell Valley Regional Park
Time: 2:00pm to 5:00pm
$50 per person plus tax.
You must be 19 years or older to attend.

So don’t miss out on this event!

Click here to purchase tickets
copy and paste this link into your browser http://www.okres.bc.ca/wine_culinary_extravaganza_2009.htm
Or by calling 1-800-663-1900
This event sold out in 2008 so don’t wait to purchase your tickets!.

Domaine de Chaberton Estate Winery & Bacchus Bistro Home to the award winning wines of Domaine de Chaberton and Canoe CoveA unique Fraser Valley experience awaits you! Our on-site wine shop welcomes visitors 7 days a week, year round. Tours offered daily at 2pm and 4pm. Tasting throughout the day. See how wine is made, from the vine to the bottle. Relax with a glass of wine as you enjoy our award winning French bistro cuisine. 1064 – 216th Street, Langley. For Bacchus Bistro hours and reservations please call: 604 530-9694. For Winery information and directions: 604 530-1736 or toll free: 1-888-332-9463. www.domainedechaberton.com

The Fort Wine Company Award-winning Premium Fruit Wine Products, Country Store & BistroCome visit us and travel back in time as you step right up to an old fashioned saloon bar to sample our delicious selection of multi award-winning table and dessert wines. Behind the scenes we offer tours of our state-of-the-art winemaking facilities. Our winery country store and informative website carry a wonderful menu of specialty food items and gifts. Our Harvest Wine & Cheese Bistro and picnic areas are now open for your enjoyment. We are located just minutes from beautiful and historic Fort Langley. 26151 84th Avenue, Fort Langley Phone: 604.857.1101 • 1.866.921.WINE (Toll Free) www.thefortwineco.com

Lotusland Every day is a reason to celebrate in LOTUSLAND. Come share our exuberance for fine, organically grown, hand-crafted small vintages for celebrations in your Life. Make LOTUSLAND wines a part of your day. Phone: 604.857.4188 28450 King Road, Abbotsford, British Columbia, V4X 1B1 www.lotuslandvineyards.com

Pacific Breeze Winery Pacific Breeze Winery has been producing premium commercial wines since their founding in 2005. It is their mission to produce the highest quality vinifera wines by exploring the differences that appellation and winemaking impart to a given varietal. #6 – 320 Stewardson Way New Westminster, British Columbia V3M 6C Phone: 604-539-9463 www.pacificbreezewinery.com

Real Estate Vineyards & Winery The Fraser Valley’s newest Winery is opening in May of 2009! Try wines handcrafted from our own vines or our blends from award winning vineyards in the Okanagan. Come on a tour of our state of the art wine production facility with family and friends or make some while you’re visiting us. 3033 232nd Street Langley, B.C. Phone: 604-539-9463 www.realestatevineyards.com

River’s Bend Winery Proprietors: Court and Annette Faessler River’s Bend Winery is a recent addition to the growing sector of farm-based wineries in BC. With fifteen acres of vineyard and pleasant surroundings the Faessler’s invite everyone to visit. 15560 Colebrook Road, Surrey, BC V3S 0L2 Phone: (604) 574-6106 www.riversbendwinery.com

Sanduz Estate Winery Sanduz Estate Winery, located in Richmond, B.C. in the heart of the richest agricultural lands, offers a range of fruit and grape wines that awaken the palate, mind and passion within. The local climate highlighted by hot, dry summers and cool winters is ideal for the growth of the flavourful fruit and berries used in all our wines. Our commitment to perfection and harvesting of the finest fruits and berries is evident in all our delicious, well-balanced table and dessert wines. We invite you to visit our store and tasting room to experience for yourself. 12791 Blundell Road, Richmond, B.C. V6W 1B4 Phone: (604) 214-0444 www.sanduzwines.com.

St. Urban Winery Ltd. St. Urban Winery opened the summer of 2006. They grow the grapes for their wine in their vineyard in Chilliwack, situated at the eastern end of the Fraser Valley with a view towards Mt. Cheam and Mt. Slesse. The owner (who is also the wine maker) grew up in the vineyards of Slovakia and makes wines in the traditional European style. Their white wine grape varieties include Kerner and Siegerebbe which are German Riesling hybrids, while our signature red wine is from the Hungarian Turan grape variety. Recent plantings include Pinot Noir, Marechal Foch and Gewurtztraminer. Vineyard and winery tours are available. 47189 Bailey Road Chilliwack, BC V2R 4S8 Phone: 604-824-6233 www.sturbanwinery.com

Wellbrook Winery Enter The Old Grainery Store at the Wellbrook Winery in Delta, British Columbia, and step back into history. The turn-of-the-century atmosphere combined with distinctive quality wines makes for an unforgettable experience. Why not drop by for an afternoon adventure? You will find the experience every bit as memorable as the fine wines. We look forward to seeing you soon! 4626 88th Street in Delta, BC Telephone: 604.946.1868 www.wellbrookwinery.com

Westham Island Estate Winery Delta’s First Winery specializing in home grown fruit Wines. From planting, picking and processing on our own pastoral Agri Tourism designated Farm, into the fine wines sold at the winery. We also offer a wide selection of wine jellies, syrups, a selection of gourmet goodies, wine related items & gifts made by local artists. Complimentary wine tasting daily. Located on route to Reifels Bird Sanctuary at the same location as Bissett Farms. 2170 Westham Island Road – 604.940.9755 www.westhamislandwinery.com

Learn how to manage those pesky garden pests in a safe eco-friendly way. Get great recipes for making your own organic pesticides and learn how to attract beneficial bugs to your garden.

Fitness Town, now with 8 retail locations to serve you, specializes in supplying the home and commercial markets with mid to high end fitness equipment and accessories. Our chain has grown from a single location in Burnaby to include South Vancouver, Kitsilano, Langley, Port Coquitlam, Surrey, North Vancouver and Edmonton, Alberta.

Fitness Town is also very proud to include an extremely successful commercial division that services the British Columbia, Alberta, Yukon, Saskatchewan and North West Territory markets.

Setting us apart from other specialty fitness equipment retailers is Fitness Town’s large showrooms allowing for an unparalleled selection of brand name equipment, accessories, supplements and educational materials on display at all times.

And rounding out the Fitness Town shopping experience is our unyielding customer service focus – a byproduct of our friendly, experienced and professional staff! We at Fitness Town appreciate the opportunity of assisting you with your health and fitness needs!

Dai Manuel of Fitness Town just sent us this article through the Fitness Town Facebook group:

Proper Training Technique by Shawn Vint

In fitness, few things can limit progress like a training injury. An injury will usually necessitate a significant training layoff, and can serve to dampen the motivation needed to continue functioning well in the other pillars of a wellness lifestyle.

There are a number of things that one can do to reduce the likelihood of incurring a training injury…choosing an appropriate level of resistance or weight for your fitness level, ensuring that you are giving your muscles enough rest time between sessions, and by the avoidance of performing the exact same exercise movements every training session, which can lead to repetition injuries. The most common cause of injury, however, is improper training technique.

Any individual new to resistance training (weight training) should take the time to learn proper training technique, and nothing accelerates the learning curve like commissioning the services of an experienced and qualified Personal Trainer for a few sessions. They will teach you how to perform proper exercise technique by explaining the reasons why an exercise is chosen, as well as demonstrating and working with you until you are able to perform the movements within your specific program in a manner that’s as safe as it will be effective.

There are a number of training technique consistencies that will be common to all resistance training movements, and these will be the focus of this article. These common techniques don’t specifically address the correct sphere and range of motion of the individual exercises you will be performing. Those issues are best left to a trainer ‘on the scene’ so to speak, who can advise and correct deficiencies in those areas. The common items we will discuss are proper exercise posture, exercise speed, and a few tips that may help you reach your fitness goals faster, while reducing the injuries that slow down progress.

Most of us try to maintain proper posture throughout each day…at least we should. There is a healthy and an unhealthy way to present oneself to the world. I recall in grade school how in ‘health class’ our teacher would exhort us to ‘keep stomach in and shoulders back’. The effect on a bunch of grade-schoolers was rather comical, to say the least, and in hindsight not the best way to teach proper posture. Proper posture is really quite simple, and not as difficult to learn as one might expect. Best of all, the same posture that helps to present ourselves to the world in the best light and healthiest manner is also the best way to perform almost every resistance training movement.

The sternum is commonly referred to as the ‘breast-bone’. Running vertically from the base of the front of the neck to just above our stomach, the sternum attaches to our ribs via cartilage, protecting many vital organs from all but the worst physical trauma. On the first training day I have with every client, I begin with instruction on proper posture and start the lesson with a focus on the sternum. The lesson is as simple as this: ‘Sternum to the sky’…while standing up straight, concentrate on ‘tilting’ the sternum so that the flat front portion of the bone is elevated at an angle that points toward the sky, and most other elements of posture will almost always naturally fall into place. This motion will automatically place the shoulders into proper position and align the spine properly. This is the simplest and most easily understood method that I have found for teaching correct posture positioning, and it translates well onto the gym floor.

Trying to teach 4 or 5 separate elements involving shoulder placement, back curvature and chest position while learning a new movement is just too difficult, even for those with a good grasp of body positioning. Conversely, maintaining awareness of ‘sternum to the sky’ while performing any exercise is a very easy task. During different exercises we find ourselves lying down, bending or squatting, and sometimes I change the terminology to ‘sternum to the chin’, ensuring that regardless of body positioning, proper posture is maintained.

Maintaining correct training posture is crucial for a number of reasons. First and foremost, it will ensure that the muscles you are trying to target are the muscles that in practice are being worked. A common example of the importance of proper training posture is easily recognizable in the chin-up. Watch as someone at the club is performing a set of chin-ups. As they begin, they may have the correct ‘sternum to the sky’ posture, ensuring that the muscles of the back are being worked. As they quickly begin to tire, however, witness how they begin to drop the sternum, rounding the back and pulling their legs up towards the belly as they continue.

As soon as this happens, they have unknowingly transferred most of the workload from the back muscles to the biceps muscles of the arms. It’s a common occurrence, and the reason why it is a good idea to support the feet while performing chin-ups so that you can ‘self-spot’ yourself, maintaining proper training posture and working the back muscles that you intended. That’s just one example, and for every exercise that you perform, maintain the ‘sternum to the chin’ position and you will reap better results with fewer injuries.

In our Exercise Movement Series, I continually advise viewers to ‘go slow through the transition’ in video after video. The transition is best defined as the point in any exercise movement between the negative, or stretch portion of an exercise, and the contraction portion of the movement. For example, as you perform a standard barbell curl, the transition occurs as you reach the bottom of the movement and begin to curl the bar back up to the top, contraction position. That transition moment is the most vulnerable point of the movement, and the point where an injury will most likely occur.

At the point of transition, a large part of the load or resistance is momentarily shifted to the soft tissue of the tendons, and only after the first 2 or 3 inches of motion in the contraction portion of the movement is the load entirely shifted back to the muscle. By ‘bouncing’ the weight at the transition point the tendons, which are by nature very inelastic, are very susceptible to injury.

Instead of bouncing the weight, slow the movement significantly for the last few inches of the negative movement and the first few inches of the contraction portion of the movement. Once you are through this transition stage, accelerate as much as you can, creating force. Force is defined as moving a weight through a given distance in a given time…if the weight and distance remain the same but the time is shortened, more force is generated. This is the subject for another article, but is worth mentioning here as many novice trainers are under the misimpression that one should maintain a constant slow speed throughout an entire exercise movement.

By keeping both correct posture and transition speed in mind while you train, you will enjoy many more years of injury free training, reaping the rewards of that effort.

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