Cure Shoulder Pain

How often should you perform the over-under shoulder stretch if you can't touch your fingers together?
As often as possible.

How long should you hold the stretch?
Between 10 and 30 seconds.

It's really that simple.

Top 6 Healthiest Breakfast Cereals

1. Kashi GoLean: GoLean has only 5 grams of sugar per serving and is a mix of “crunchy fiber", crispy soy protein grahams and honey-toasted seven whole grains & sesame puffs.”

2. All-Bran Bran Buds: another Kellogg’s original, Bran Buds contain psyllium, a natural fiber, and is low in sugar, fat and calories.


3. Cheerios: General Mills' original toasted whole oat flour “O’s” cereal, new versions of Cheerios are candied up with sugar and calories. Stick with the original: only 110 calories per cup, no saturated fat and 4 grams of fiber, 6 grams of sugar, and the sodium is a reasonable 210 milligrams.


4. Post’s Grape Nuts: Since this cereal is calorically dense (and weighs more per cup than flaked cereal), the serving size is about 1/3 cup instead of 1 cup. I add it to a flaked cereal, just a couple of tablespoons, for the crunch.


5. Health Valley Organic Oat Bran Flakes: Health Valley Cereals, like Barbara’s Cereals, are made from organically grown grains, and contain no artificial colors, flavors or preservatives. They are delicious, too. You can find Health Valley at many major grocery chains, as well as all natural foods sores.

6. When is cereal a great snack? When you try Nabisco’s Shredded Wheat ‘n Bran 100% Natural Whole Wheat MiniWheats. I love to eat these as a snack: they’re portable, crunchy and really satisfying. Fiber-rich (8 grams per serving)

The Most Powerful Anti - Oxidant

The humble blueberry is one of the most powerful foods you can eat. They’re packed with antioxidants, fight off certain cancers and heart disease and combat memory loss and the most common cause of vision loss and varicose veins.

Blueberries are health food superstars. They are loaded with vitamins, minerals and fiber. They also high in antioxidants flavonoids and anthocyanins. These substances are at the root of the new research on blueberries.

A team from Tufts University found that eating blueberries prevents loss of short-term memory. They showed that feeding mice a cup of blueberries a day increased their mental abilities and learning. The mice also improved their memory skills and explored their cages more.1

As it turns out, anthocyanin, the dye that gives blueberries their color, protects brain cells. It also contains antioxidants and calms inflammation.

Now they have begun to conduct the same studies on people. Early results show that people who ate a cup of blueberries a day performed 5-6% better on motor skills tests than control groups did.2

Studies conducted at the University of Illinois, show that anthocyanins in wild blueberries may inhibit both the initiation and promotion stages of cancer.3

Blueberries also contain ellagic acid, another powerful antioxidant. People who eat high levels of ellagic acid are three times less likely to develop cancer than people who don’t.4

Free radical damage causes heart disease. New studies are showing that the flavonoids in blueberries attack those free radicals.

Blueberries are also very high in dietary fiber. A single half pint has a whopping 5 grams of fiber. A Harvard study of over 40,000 men found that those with a high total fiber intake have a 40% lower risk of heart disease. 5

A Rutgers University team showed that blueberries protect against infections in the urine. Like cranberries, blueberries contain compounds that prevent bacteria from attaching to the wall of the bladder.6

Blueberries are rich in certain flavonoids that strengthen the walls of veins. Several European studies show that blueberries improve circulation through the veins, and decrease varicosities.7

The leading cause of blindness in elders is macular degeneration. An eye specialist at Scripps Hospital in La Jolla, California found that patients who ate blueberries had a marked improvement in their eyesight.8

Adding blueberries to your diet is a simple and flavorful way to improve your health through your diet. Fresh blueberries are available for nearly eight months of the year from producers across the Untied States and Canada.


To Your Good Health,

Al Sears, MD

Chocolate is Good for You

At least it is if you stick to cocoa, or chocolate with little saturated fat. Cocoa has flavonoids — the same health-boosting substances found in tea, red wine and soy foods. Studies suggest the flavonoids may help protect against heart disease and stroke. They slow blood’s ability to clot, and reduce potential for arterial plaque. One problem: Most commercial chocolate is made with partially hydrogenated vegetable oils and cholesterol-raising trans fatty acids — not to mention all the sugar and calories! For an occasional treat, choose dark chocolate, or cocoa made with lowfat milk.

Are you eating enough protien ?

Find out:
-how sleep deprived you are
-if your getting enough protien or too many carbs
- Plus many more Health answers on Dr. Koops website.

http://www.drkoop.com/tools/93/index.html

Belly fat - Lose It With These 5 Tips!

Belly fat - Lose It With These 5 Tips!


Belly fat. Its horrible and not very nice to look at,the majority of the population have to some degree or another, also the general population are on a hunt to find out how to get rid of it,usually they want some kind of miracle! slim people do not get away without having some belly fat either, we have all seen the skinny guy or gal walking around with a pot belly.

So far we have seen that there is a hell of a lot of people with some kind of belly fat problem and we have also seen that they are on the hunt to try and find ways to get rid of their belly fat, and usually in the easiest and quickest way possible!

Here are five tips on how you can start to get rid of that belly fat right away! These tips are nothing new and you might have already read them before,but thats okay, sometimes we have to read something over and over again before we take any action.

So here are my five tips on how to rid yourself of belly fat:

1) Don't Count Calories. counting calories does not work for long and i think is really ureasonable to tell someone they have to find out what calories are in what,who could keep that up for more than a few weeks before giving up out of sheer boredom and frustration!

2)Don't do the same Exercises day in day out,like the point above you will very quickly get bored and then your belly fat will decide to stay where it is,and why not it has'nt got any reason to move now has it! Mix your exercises up a little so that you are doing something slightly different every training session.

3) Losing weight and Losing belly fat are two totally different things!going back to the skinny person with a big pot belly is a good example of someone who concentrates on just losing bodyweight!

4) Decide how much fat you want to lose and how you want to look and then make some goals to acheive, choose one longterm goal and then break that up into weekly goals to keep you motivated,you will be suprised how much more easier it becomes to stick to a plan if that plan is written down in black and white!

5) Increase your metabolism to lose belly fat,if your metabolism speeds up then you will turn yourself into a fat burning machine! Do this by eating smaller meals more times in the day,the classic one is to eat six smaller meals spaced throughout the day.

So to summerise decide how much you want to lose and what you want to look like,write your goals down and then write smaller bite-sized goals to keep you motivated on a weekly basis,don't count calories just eat six smaller meals throughout the day which will then cuopled with exercise turbocharge your metabolism into a belly fat eating machine!also don't forget to change your exercises around often .

Swyft Elite Triathlon Team

The SWYFT Elite Triathlon Team announces Ryan Shanahan as their official Fitness advisor.
For more information visit WWW.SWYFT.CA

I Love NYC

I have just returned from a successful week of presenting Energy Flow Fitness seminars in New York City and New Jersey. The Energy in NYC is incredible, so much so that it got my creative fitness juices flowing. Get ready for some exciting new changes on the Energy Flow website www.energyflow.tv and Blog over the next few weeks.
Make sure you keep checking the Blog for updates about the upcoming new features.

Feel the Flow

Lola Loves NYC

I'm such a proud father.
My daughter Lola not only celebrated her first Birthday very recently,she also took her first steps in New York City this past week end. I'm a little worried about things to come, because she started to cry when I carried her out of 'Bloomingdales'....

Saturday : Round 1

Last week, my good friend and Official Energy Flow athletic therapist Jared Stevens called me up, and said "Want to do some training on the week-end?" I replied "Sure!"
Little did I know what Jared had planned for us.
Saturday 8:30 a.m we started The Niagra on the Lake Duathlon
4k run, 23k bike, 4k run. This was the warm up for Sunday....

By the way I highly reccomend a massage from Jared. He's worth the drive to Whitby. Give him a call at
Stevens Chiropratic & Massage 905 665 0690

Sunday : Round 2

At 7 A.M Jared and I began running The Scotia Bank Waterfront Half Marathon.
The sun was shining and the air was warm with a cool brezze coming off the Lake. Perfect running conditions! What was really amazing was watching Energy Flow sponsered runner Bruce Raymer streak past us, he finished the 21k race in 8th palce overall and 1 hour faster than Jared and me. WoW!
After this week end, I have booked 2 appointments for massage with Jared this week.

Stevens Chiropractic & Massage 905- 665- 0690

A Good Way to start Your Morning

A photo of my wife was posted on my Blog and I've received over a dozen e-mails asking "What does your wife eat to stay so slim, especially after having a baby so recently?"

Since I'm her trainer and buys all the groceries, I can tell you exactly what she eats.

Breakfast is :

A bowl of PC Ancient Grains Cereal with a sliced banana and Soy milk
Ancient Grains 100% Organic
This crunchy, multigrain cereal is made with a blend of grains (kamut, spelt, millet, and quinoa) cultivated throughout the world since ancient times.

A source of dietary fibre; no preservatives added; no refined sugars added; sweetened with honey; low in fatl only 8% calories from fat; no flavours or colours added; contains organically-grown ancient grains.

Ingredients
Kamut flour, wheat bran, honey, whole oat flour, whole spelt flour, whole wheat flour, millet, barley flour, barley malt extract, quinoa, sea salt.

Lunch:

Almond Butter on 2 slices of Sha Sha Athletes bread and a small PC Organic Fruit Yoghurt cup.

Snacks:
We always have fresh cut carrots & celery in the fridge ready to eat for a snack

Dinner:
Tanya gets creative with her Italian cooking for dinner. Most dinners consist of chicken , basmati rice, a large fresh mixed greens salad and a glass of red wine.

Dessert:
A small piece of Ritters Dark chocolate

Good Health, Great Body & Lots of Fun

The Energy Flow Work Out in the Park.
Good health for a good cause.
Come out and meet friendly new people and have Toronto's best trainers give you a Free Work Out.
We except any sized donation for Big Brothers and Big Sisters of Toronto.

Only 2 work outs left.
Sat Sept 23 @ 10 a.m
Sat Sept 30 @ 10 a.m

e-mail info@energyflow.tv for directions and further information

Energy Flow Fitness Tip

Q: What is your favorite exercise to tone the arms?

A: Hot Tub dips with the feet on a ball is a great move to firm the arms. Sit on the side of a bench with your hands beside you gripping the bench lightly. Place your heels on the top of an exercise ball. Slightly push your hips forward off the bench. Pretend your getting into a hot tub, slowly bend your elbows and lower your butt towards the floor. Hold the stretch position for one breath in and out, then extend your elbows and raise your self out of the hot tub. Finishing with good posture. If 5 reps are too easy, hold the stretch for 2-3 breaths. You will see and feel your arms firmer after 3 weeks of performing the Hot Tub Dip.

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