What should I eat before a Work Out?

Q: What foods are good to eat before exercise?

A: Choose foods that are easily digestible such as yogurt, bananas or berries. A favorite pre workout food choice for many of the professional athletes I train is The Erin Baker Breakfast Cookie. The Erin Baker Breakfast Cookie is convenient and delicious. You should eat a Erin Baker Breakfast Cookie at least 1 hour before exercising. Also, drinking water throughout the day will prevent dehydration and keep energy levels high during exercise.

Energy Flow Winner!!!

The Latest winner of a Free designer EnergyFlow sports top is Brandy Sommer-Wood.
Brandy has been consistent with her Energy Flow Work Outs and the results definitely show. Brandy does 3 personal training sessions a week with me. A typical work out consists of The 7 Point Warm Up, CardioBell body firming exercises, The EnergyFlow Mixed Martial Arts Fat Burn Blitz and always finishing with a full body stretch.
This fun and effective routine has reshaped Brandy's body to look Longer & Leaner.

Do you want a Free EnergyFlow Sports top?
Send your before and after photos along with a description of your Long & Lean work outs to info@energyflow.tv
Each month myself and The EnergyFlow team of trainers will choose one lucky person to receive an EnergyFlow sports top.

Be Healthy & Happy

Burn More Fat & Get Flat Abs!!

Q: Hi Ryan, my question is what are the most common errors you see people doing in the gym while exercising?

A: #1 would be poor posture while using cardio machines. An example of poor posture is a shoulder hunched forward position while on a elipticial trainer or a stair climber. Our body shapes the way we exercise it. A swimmer has a long lean body because they stretch and streamline there bodies during the stroke. If you spend 45 min doing a repetitive motion with bad posture, your body will strengthen in that form. Prevent this by lengthening the spine, keeping the shoulders back and standing tall during use of the bike, treadmill, stiarclimber or the elliptical cardio machines. There are many more benefits of keeping the spine long during cardio such as increased fat burning.

Ranked 6th in Canada

Congratulations to EnergyFlow trainer John Hustler on placing 6th place in the Javelin event at the Canadian Track & field Championships this past week end in Ottawa. This years competition was said to be the best in years.
We are very proud to have John Hustler apart of The Energy Flow Team.

Fat Loss Recipe

I visited my Mom this past Holiday week end. I asked if she had lost some weight and she proudly responded " Yes, 10lbs". Her secret was changing the foods that she snacked on during the day. Instead of cheese & crackers she switched to baking her own Health Bars. I tried one and it was delicious!
" Mom can you e-mail me the recipe?"

Hi Honey - Here's the recipe for the Blueberry Health Bars. Enjoy.

2 1/2 cups frozen blueberries
1/4 cup water
2 Tbsp. sugar substitute
1/2 tsp. grated lemon zest
2 tsp. fresh lemon juice
1 Tbsp. cornstarch
1 cup old fashioned rolled oats
3/4 cup whole wheat flour
3/4 cup wheat bran
1/2 cup brown sugar substitute
1/4 tsp. baking soda
1/2 cup soft non hydrogenated margarine
3 Tbsp. liquid egg

1. Bring the blueberries, water, sugar substitute, lemon zest and juice, and cornstarch to a
boil in a saucepan over medium heat. Cook, stirring, until thickened and bubbly, about
2 minutes. Let cool.
2. Preheat the oven to 350 degrees F.
3. Combine the oats, flour, bran, brown sugar substitute and baking soda in a bowl. Use a
wooden spoon to work in the margarine until the mixture resembles coarse crumbs. Add
the liquid egg and stir until moistened. Reserve 3/4 cup of the mixture for the top. Press
the remaining mixture into the bottom of an 8-inch bhaking pan lined with parchment paper.
Spread with blueberry filling. Sprinkle with the reserved oat mixture.
4. Bake until the crust is golden and the blueberry filling is bubbly at the edges, about 30 min.
Let cool completely before cutting into bars.

Makes 24 bars. ** I cut back a bit on the amounts of sugar substitutes. **

Love You.
Mom

The Score

Ryans audition for ' The Score ' sports channel.
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