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2-Ingredient Banana Pancakes

Hello everyone!

It’s your favourite Nutritionist again back at you with another incredibly easy recipe. With these summer days coming to a close, I want to make sure you’re spending as much time as possible outside and not slaving away in the kitchen.

We’ve all heard that breakfast is the most important meal of the day. It’s what gives you energy to accomplish all the things on your to do list. So of course you want to fuel your body with the best food you can, like poached eggs and avocado, or oatmeal with berries. But do you find yourself dreaming of those days when you didn’t care and you got to eat muffins and donuts and pancakes, Oh My!
Well you can stop your daydreaming and come back to reality because have I got a treat for you! Today you are going to learn how to make the easiest, quickest, yummiest, and of course healthiest pancakes you’ve ever had.
All you need are two ingredients. That’s right. Just two. No, this isn’t a trick. And yes they are delicious.
GLUTEN FREE PANCAKES
Ingredients
1 ripe banana
2 eggs (preferably organic)
Directions
Mash the ripe banana in a bowl.
Whip the eggs in a separate bowl.
Combine the eggs in with the banana and stir until mixed well.
Heat some coconut oil over medium heat in a medium sized frying pan.
Ladle a bit of the pancake batter into the pan.
Flip when browned.
And voila! Did you believe me when I said it was easy?
Top with a little maple syrup, lightly cooked apples and cinnamon or mixed berries and enjoy!
This recipe makes about 6 4″ pancakes. You can double or half the recipe depending on how many pancakes you need.
LOVING THE RECIPES? Yay! Want more? OF COURSE!
Sign up for my 14 DAY FALL JUMPSTART PROGRAM starting September 17. You’ll see just how important diet is to your overall health. Keep an eye our for more details as well as an early bird promotion.

Introducing Body Co.

Have you noticed our new look? If you have visited our Instagram or facebook pages recently you may have noticed some flashes of our new logo, new name and some pretty new images.

Aside from the vanity of a facelift, you may also be wondering why we are messing with a good thing? Why am I going out of my way to confuse our clients with all of these changes? The short answer is because we are committed to you and are making short term changes to meet the long term needs of our clients.

In the next week, RPM Physiotherapy will become Body Co. When I started the business as a sole practitioner it made sense to co-brand with RPM Total Fitness, our dear friends and home for the last 4 years. However, since that time we have grown. We have listened to our clients and incorporated services that collectively address your whole health and your whole family. While we continue to work, thrive and collaborate with RPM Total Fitness, our old name no longer represents all the amazing ways we can support your health. We wanted a name and vision that was more inclusive of all of the practitioners and services you have come to trust. As such, Body Co. was born.

 

So why Body Co?

The scope of our practitioners may be broad but we are all ultimately students of the human body.   

Our vision is to empower strength, celebrate diversity and nurture potential in the human body.

Just like the systems of the body, we don’t operate as independent entities. We work collectively, supporting whole systems, whole minds and whole bodies.

We believe in specialized and individualized care that is specific to the needs, strengths and challenges of every body.

We are excited for things to come. We are honoured every day by what you have helped us build and welcome this new phase of our business with open arms. Mostly, we are thankful for your continued loyalty, support and community and can’t wait for you to join us on this journey.

 

We will be releasing our new website in the next week and I hope that you will love the new look as much as we do.

If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, sign up for our mailing list or follow us on facebook and Instagram.

 

Avoiding Shoulder Injury This Tennis Season

Let’s do some quick math to start:

 

(past history of sport) + (current desk jockey career) + (public tennis courts) + (the human ability to ‘over-do’ it) = ????

 

Though this math seems a bit unorthodox, I’m sure you can extrapolate from the title that this can result in injury. Shoulder injuries, in particular, are common in overhead sports such as tennis, swimming, and baseball. When looking closely at the overhead serve in tennis, there is great complexity to it with involvement from your ENTIRE body. If one or more areas are lacking in strength or technique, often times we will see an increase in arm speed to maintain power with a resultant increased risk for shoulder injuries (among others… but lets focus here today).

 

Here are six tips to help keep you on the court this season:

Proper warm-up → we all know we need to do it, so just do it! This should be a full body warm-up and can include activity while NOT holding onto a tennis racket. When you are hitting balls, ensure you are using your legs and core to generate power and to progressively increase your racket speed. Don’t start your warm-up with big serves.

Build up your weekly tennis frequency → It’s great that you are active, but most people can’t go from zero days a week to multiple days a week of tennis without feeling sore or setting themselves up for future injury (consider tips 4 and 5 for options to stay active in the early season). On top of this, give yourself intermittent breaks to recover during the match to reduce the amount of time you play fatigued.  

Opt for ball placement over power → I’m definitely better at watching tennis than playing, and what I’ve learned is that a higher first serve percentage typically equates to winning the match. Bring down your serve speed, work on your ball placement, and save your shoulder.

Cross-training → This is a must, and there are a LOT of options. If I am being picky, I would suggest reducing the amount of prolonged gripping and overhead motion in your cross-training program. As a starting point, consider cycling and body weight exercises as a way to maintain aerobic endurance and strength.

Sport-specific training → This type of training is more relevant to the advanced tennis athlete, and where complexity of programming really takes shape. An example is provided here:

https://www.youtube.com/watch?v=iuvFgyHILyY1

This exercise may look simple, but subtle errors in exercise technique will also appear when performing the tennis swing and serve. Add repetition with poor technique and this is where shoulder injuries flourish. Careers are spent building and implementing these programs, so I strongly advise a consultation with a physiotherapist or strength and conditioning specialist if you would like to explore this type of training

Consider taking a few tennis lessons → Humans are like cars. You need to change the oil, replace a few filters here and there, and even upgrade the sound system; I’ll let you decide what the tennis equivalents are to those.  Allow a critical eye to observe your game, fine-tune your swing, and help reduce your injury risk.

 

That’s it! I hope you are able to implement some of the tips above and keep yourself playing tennis throughout the season. If you have concerns regarding your swing, injury, or pains affecting your tennis game, coming in for a detailed biomechanical assessment will bring you one step closer to avoiding injury and improving your body’s tolerance of the sport. Highlighting and resolving biomechanical and strength deficits is something that can’t be done by reading this blog, so please use our expertise appropriately.

 

References:

  1. FifthSet International. 2012, Nov 21. Prepping like a Pro: Core Training for Tennis Players. Retrieved from https://www.youtube.com/watch?v=iuvFgyHILyY

 

MANAGER OF CLINICAL SERVICES / REGISTERED PHYSIOTHERAPIST

Jordan is a graduate of the University of Toronto Physiotherapy program and has since been practicing in orthopaedic settings. He has developed an interest in sports physiotherapy through his many years as an athlete, participating in baseball, golf, snowboarding, and more recently rock-climbing, cycling, and strength training.  He is dedicated to improving mobility, optimizing function, and strengthening to help achieve your goals through the use of manual therapy and individualized exercise prescription. He also has additional training in acupuncture and sports taping.

 

If you have enjoyed this blog and would like to learn more about health and wellness from our team of expert practitioners, sign up for our mailing list or follow us on facebook and Instagram.

 

 

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