RI Fit Magazine Volume 1, Issue 10

RI

FITNESS HEALTH WELLNESS

Holiday

HEALTH & FITNESS GUIDE

How to Find the

Perfect Gym RHODE ISLAND

5

Easy Steps to Rock the New Year

COVER PHOTO Fitt101

East Providence, RI

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Fitness Enthusiasts Fit Over 50 Holiday Gift Ideas

THIS MONTH’S FEATURED RECIPE: VEGETABLE LASAGNA. DETAILS INSIDE www.rifitmag.com | volume one issue ten 1

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Orthopedics, Sports Injuries Post Surgical Rehabilitation Sprains, Strains & Tendonitis Work Related Injuries Motor Vehicle Accidents Back & Neck Pain Headaches & TMJ Arthritis & Osteoporosis Women’s Health Chronic Pain Conditions Geriatric & Pediatric Services Neurological Disorders Balance Problems Athletic Training Pilates, Fitness, Wellness and more...

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Pawtucket 129 School Street Pawtucket, RI 02860

East Greenwich 5750 Post Rd, Suite 1A East Greenwich, RI 02818

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East Side 49 Seekonk Street Providence, RI 02906

North Providence 1401 Douglas Avenue North Providence, RI 02904

Riverside 1525 Wampanoag Trail Riverside, RI 02915

Smithfield 41 Sanderson Rd #101 Smithfield, RI 02828

Woonsocket East Providence 400 Massasoit Ave, Suite 203 Market Square | 16 Arnold St Woonsocket, RI 02895 East Providence, RI 02914

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RI

FIT FITNESS HEALTH WELLNESS

from the editor With New Year’s just around the corner, it’s that time of year to invest in a gym. But how do you decided which one? There are so many that offer great membership deals, especially in January, but buyer beware: great prices don’t always mean great experiences.

The first gym I ever went to had amazing prices, but awful customer service. The people at the front desk never smiled or said hello, the gym wasn’t well-maintained, and the trainer warned me about signing up with him because, and I quote from the actual conversation I had with him during the consultation, “You can’t handle it.”

I was so offended that I left and never came back again.

Now I love my new gym. It was bought out since I signed up several years ago, but the new owners have made nothing but positive changes. They repainted the walls, bought new equipment, created a comment box for people to share their thoughts, and even built a smoothie bar into the front desk! The staff are very friendly, and many of them know me by name. I feel welcomed, and I believe that is something you should feel, too, when you go to your gym.

So, this year when you are searching for a gym, make sure to take a tour of the facility. Get to know the staff and check out the clientele as you walk through the workout rooms. Ask yourself if you’ll feel comfortable there. Next, discuss their membership plans and any extra fees you might incur throughout the year. Some gyms will charge you a maintenance fee, or they might ask you to pay separately for classes rather than including it in your membership plan. If you like to work out with friends, ask how much they charge to bring a friend, or if they hold bring-afriend days. My gym even offers a discount on your membership if you get a friend to sign up. Finally, review the contract length and whether or not you can break the contract. If you decide you don’t want to attend the gym anymore, you need to make sure you won’t get charged a huge fee.

As I learned from my experience, it’s important to do your research before you sign on the dotted line so you don’t get stuck at a gym where you feel unwelcome.

There are many great gyms in Rhode Island. Check out our Gym Directory in this issue to find the gyms closest to you!

Until next time,

John A. Resnick Founder Ralph Coppolino Co-Founder Gil Lantini Co-Founder Mike Casale Senior Designer Tina Farinelli Sales Associate Pam Walsh Editor Interns Keri Biron Chad Sabo Contributing Writers Heather Castellanos Tracey Cohen Lori Cipolla Mike Clancy Michelle Collie Joan Dwyer Matthew Ellis John Ford Nicole Ford Rachel Langley Wendy Lewis Ryan McGowan Walter Medeiros Claire Moscrop Dominic J. Roda Danielle Rogers Dr. Kate Siner

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©MMXIII Axiom Publishing, LLC D/B/A RI Fit Magazine

contents

volume one issue ten

Inside This Issue

12 Fitness Technology and Products 15 RI Fit Kids 16 Women’s Health: Finishing the Fight Against Breast Cancer 17 Keeping You on Pace 19 Passion for Fitness

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20 Fit Over 50 22 How to Find the Right Gym for You 24 Directory of Gyms and Fitness Centers in RI 26 Get Back in the Game with Laser Therapy 27 Holiday Health & Fitness Guide 28 7 Tips to Help You Stay on Track through the Holiday Season 29 New Year, What Now? 30 Say No to Temptations and Yes to Holiday Celebrations!

32 Planning Your Holiday Weight Management 34 New Year’s Resolutions Don’t Work 35 10 Tips for a Healthy Holiday 36 Rock the New Year in 5 Easy Steps 38 2014 Holiday Fitness Gift Ideas

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40 My Biggest Piece of Advice for 2015 41 3 Tips for Starting & Improving Your Workout Routine 42 Good Parenting, Food, and the Holidays 43 Healthy Holiday 2014 Gift Guide 45 Rhode Island Indoor Farmers’ Markets Winter Guide 49 “Check out the Big Brain on Brad!”

50 Fitness Enthusiast 52 Don’t Pussyfoot Around

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ON THE COVER

Featured on the Cover

55 Dave’s Fresh Marketplace Recipe of the Month

Fitt101 and Crossfit East Providence

56 1st Annual Performance PT 5K Walk/Run

Also...

58 Events 60 Exercise Myths

RI Gym Directory Holiday Health and Fitness Guide

56 www.rifitmag.com | volume one issue ten

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FITNESS TECHNOLO

CORESLING: Stability B

back and their ability to support the spine, keep the body stable and balanced, and generate power in our arms and legs.

Kurt and Michael met in 1994 while working together at the New England Spine Care program in Dartmouth, MA. The two have been close friends ever since. Kurt works as an exercise physiologist and certified personal trainer. Since graduating from the University of Lowell in 1992, Kurt has spent his career improving the physical performance and overall health of thousands of clients. He currently supervises a medical fitness facility for Southcoast Hospitals Group in southeastern Massachusetts and is a life wellness coach/group fitness instructor for Titleist Golf Company. Kurt also trains clients oneon-one and educates his clients about how to reach their fitness goals in their own homes.

The stability ball, or Swiss ball, was developed in 1963 by an Italian manufacturer, Aquilino Cosani. In 1989, physical therapist Joanne Posner-Mayer began instructing U.S. therapists on the neurological, orthopedic and fitness applications of stability balls. Today, athletic trainers, strength coaches, personal trainers and physical therapists around the world use stability balls in fitness and rehab programs.

Kurt Simon, EP, AAAI/ISMA and Michael Silva, MS,PT,CSCS are no strangers to the rehabilitation and fitness world, nor do they underestimate the power of stability ball training and its importance to core strength. Current trends in exercise and fitness focus on core strength, which most people don’t truly understand. “Core” refers to the muscles of the hips, abs, and

Y O U

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A L S O

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L E A R N

F O L L O W

M O R E

T H E M

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A B O U T

F A C E B O O K ,

C O R E S L I T W I T T E R

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OGY AND PRODUCTS

Ball Exercises Reimagined Michael is a physical therapist, exercise physiologist, and certified strength and conditioning specialist. He has been training and creating exercise programs for people of all levels since 1994, and has been an orthopedic/sports medicine physical therapist since 1998. A graduate of the University of Rhode Island with a bachelor’s degree in exercise science, and the University of Massachusetts with a master’s degree in physical therapy, Michael is considered a skilled professional in his field. He is the founder and president of FOUNDATIONperformance Sports Medicine, a multi-site physical therapy/sports medicine company. Michael is also the creator of RUNstrong™, a group functional training program for runners. He has worked with thousands of clients and athletes at the high school, collegiate, Olympic, and professional levels.

He has worked with 10 Olympic runners from four different countries.

Two years ago, Kurt approached Michael with an idea for a fitness invention. Kurt references an article he read in Men’s Fitness many years ago where Dana Cavalea, head strength coach for the New York Yankees, recommended adding a Swiss ball to a cable rotation exercise. “Squeezing the ball causes greater muscle activation,” says Cavalea. “The ball also puts greater distance between the cable and your body, increasing the level of difficulty.”

Kurt said that he loved the exercise but wished there was more that could be done with it. He envisioned harnessing the stability ball somehow and adding a cable or resistance band to create a wide range of exercises in different planes and motions.

When approached, Michael said that he loved the idea. “We

N G

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AT

put together a prototype using laundry bags and duct tape, wrapped it around a stability ball and ran through about a dozen challenging exercises. I knew we had something,” says Michael.

Two prototypes later, the CoreSling was born.

CoreSling is a very simple harness that can be put on and removed from any stability ball in seconds. CoreSling is compact, portable and ideal for any home, gym, studio or therapy office. It can be used with any 55cm or 65cm stability ball. The harness has two triangle rings on the sides through which a weight-loaded cable or resistance band can be attached. “With traditional stability ball exercises, the user often plateaus. The resistance added with CoreSling creates an entirely new and challenging way to train your core,” says Kurt.

Michael admits that in recent years stability balls have been underused or abused with unsafe practices. Most homes and fitness or rehab facilities have them stored away somewhere in a dark corner. “With CoreSling we want to bring back new life to the stability ball, yet do so with fun, safe exercises and with proper education,” said Michael. The website has many great tutorials on how to use the CoreSling properly.

CoreSling made its debut at the recent National Athletic Training Conference (NATA) in June of this year in Indianapolis.

CoreSling was so well received that it was purchased by several teams in the NFL, NHL, and NBA immediately. “As an owner of three physical therapy clinics, I would not think twice about incorporating an inexpensive device like this into our patient or client programs,” says Michael.

W W W. C O R E S L I N G . C O M

I N S TA G R A M

U N D E R

C O R E S L I N G

O R

K U M I P R O D U C T S .

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Parents: 5 Steps to Prevent Overuse Injuries in Youth Sports

by Matthew Ellis, Cranston, RI

Every year you will hear stories about star players and injuries.

Torn ACLs, IT band syndrome, stress fractures, chronic lower back pain, meniscus tears, rotator cuff surgery, and Tommy John surgery are now all too common in middle school and high school sports. You may be thinking these injuries only happen in contact sports like football and hockey; however, studies show the biggest increase in these seasonending injuries happens in non-contact sports like baseball, basketball, and soccer.

What’s the biggest reason for the spike in major season-ending injuries in non-contact sports? Overuse. Specializing in a sport at too young of an age. Never having a break or time off. Not taking the time to get the body in better physical shape.

There is no guaranteed way to prevent a major injury from happening, but here are five steps that any parent can take to help their athletes stay healthy and injury-free: 1. Schedule an actual 3-4 month off-season.

Many parents see no escape from the year-round youth sports madness. It’s time to put your foot down and create a 3-4 month off-season. Many college baseball coaches strictly forbid their players from picking up a baseball during the winter months. College basketball teams won’t have organized practices during the spring. If elite college coaches see the need for a 3-4 month-long off-season for their athletes, you should too.

2. Increase your athlete’s general strength during the off-season.

Increase your athlete’s general strength by using tools not specific to their sport. Lifting barbells and dumbbells, using bodyweight movements like push-ups and pull-ups, and learning how to use medicine balls and kettlebells will build muscle and help make their body bulletproof for the competitive season.

3. Sign them up for only one (or maybe two) teams during the season.

An 8th grader I train will be on 4 basketball teams this winter. She plays for her school, her church, a town rec league, and a travel AAU team. This means 10-12 hours of basketball practice per week, along with games and tournaments on the weekend. Playing for multiple teams can lead to the body breaking down, especially in younger athletes with still developing bodies. Pick 1-2 teams per season. Your athlete can have a few days off and you can take the “Mom’s Taxi” sign off your car!

4. Play different sports during the year.

In the “old days,” sports had different seasons. Soccer and football were played in the fall. Basketball and hockey were played during the winter. Baseball and softball were played during the spring. Not anymore. Today’s athletes are specializing as early as 9 years old and only play one sport.

Mix it up. Playing different sports will create a healthier, wellrounded athlete.

5. Warm up properly before practices and games.

Do your athletes walk onto the field or the court and simply start playing without warming up? A proper, active warm-up before practice and games will greatly cut down the number of injuries every season. Create a series of active stretches to get limber and break a sweat (or check out this article on RIFitMag.com to check out some great warm-up exercises).

Many parents will read the list above and feel there is no way to make one of the changes, let alone two or three. You might feel like you are stuck in the rut of endless practices, multiple teams per season, and yearlong, non-stop craziness. If you feel like you are already in too deep, please consider what one parent wrote me in an e-mail after his son finished physical therapy and started training with me: “If I would have put less pressure on him and given him a break every year, I don’t think his ACL would have popped.”

Youtube link: http://youtu.be/njg3LZuM2gM Coach Matt is a certified strength coach who specializes in building strength, size, and speed in middle school and high school athletes. His gym, Primal Athlete Training Center is an old-school, back-to-the-basics facility where athletes focus on building their bodies and increasing their athleticism to reach the highest level. Please contact Coach Matt at Matt@ PrimalATC.com or visit www.PrimalATC.com for more information.

Many parents see no escape from the year-round youth sports madness. It’s time to put your foot down and create a 3-4 month offseason. www.rifitmag.com | volume one issue ten

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Womens Health Fi n i s hi n g the Fight Against Breast Cancer

by Dr. Tracey Cohen, RI

Breast cancer is many women’s worst fear, but experts have made great progress in treating cancer. Breast cancer is one of the most effectively treated cancers, yet it continues to be the second most common cause of cancer death in women. As with many health issues, early detection is the best defense, and it saves lives.

KNOW THE BASICS One out of every eight American women will develop breast cancer in her lifetime, making breast cancer the second leading cause of cancer death in women, second only to lung cancer.

While breast cancer is many women’s worst fear, treatments for breast cancer have never been better at stopping breast cancer in its tracks, especially when found early. And the number of options for effective treatment, including breast conserving surgery, continues to grow.

Doctors and researchers don’t know exactly what causes breast cancer, but they do know of risk factors that may increase a person’s chances. There are risk factors that you cannot change, like age and your genes.

There are also many lifestyle risk factors you can control: smoking, drinking alcohol, diet, being overweight and not getting enough physical activity.

It’s important to note that many women with risk factors don’t get breast cancer, and many women who do get breast cancer don’t have any known risk factors other than being female and getting older. The most important pieces about prevention are screenings exams and tests and knowing what the symptoms are so you can look out for them and catch breast cancer before it spreads.

SCREENINGS AND EARLY DETECTION Screening refers to tests and exams done when there are no signs and symptoms of cancer. Screening saves lives because cancers can be detected early when they’re most treatable. For breast cancer, the most widely effective screenings are breast self-exams and mammograms. Depending on your age and other risk factors, your doctor can help guide you to which screening tests are right for you.

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RIFIT | Fitness, Health and Wellness

In general, it is recommended to start breast self-exams as a young woman and to add screening with mammograms when you turn 40. For an easy to follow self-exam guide, visit www.

NationalBreastCancer.org.

BREAST CANCER SYMPTOMS CAN INCLUDE: • A change in the way the breast feels, the most common being a painless lump or thickening in the breast or underarm.

• A change in the way the breast looks. The skin on the breast may dimple or look like an orange peel, or there may be a change in the breast’s size or shape.

• A change in the nipple. It may turn in or the skin around it may look scaly.

• A fluid that comes out of the nipple.

If you notice any of these symptoms, you should see your primary care physician right away. Seeing your doctor for regular physical exams increases your chances of early detection, a time when issues are more manageable to solve.

IF YOU FIND A LUMP… If you or your doctor notices a lump or another change in your breast, the doctor may want to take a biopsy, or sample of the cells in your breast, to determine if you have cancer and formulate an action plan if needed.

If diagnosed, you and your doctor will decide which mix of treatments is right for you based on factors including family history and other health issues. Breast cancer is usually treated with a combination of radiation therapy, chemotherapy, hormone therapy, and/or surgery.

There is no sure way to prevent breast cancer yet, but there are a lot of ways to catch it early and fight it aggressively.

FINALLY, KNOW THAT YOU ARE NOT ALONE When you find out that you have cancer, the mix of emotions can be overwhelming. Talking with other women who are going through the same thing has proven to be helpful. Your doctor or your local branch of the American Cancer Society can help you find a support group.

Dr. Tracey Cohen is the Medical Director of Behavioral Health and Quality for Blue Cross & Blue Shield of Rhode Island

FITNESS WELLNESS

KEEPING YOU ON PACE HEALTH

by Michelle Collie, Providence, RI

The time of year has come when we start to think about New Year’s Resolutions. I have woken from the New Year’s Eve festivities for many years tired, but with good intentions.

I truly believe that I will lose a little weight, I will exercise more, I will spend more time with family and friends and I’m always certain this will be the year I will manage stress better. By mid-January, I have typically forgotten what my resolutions are—and I am reaching for a glass of wine and a piece of chocolate to manage stress levels.

I am not alone. Studies show that only 8% of people actually keep their New Year’s resolutions1. With this disappointing statistic, it’s worth considering a new approach to increase our success in reaching our goals. Research has been done on “implementation intentions,” a strategy that has proven to be successful in helping people meet goals2. It takes more than a raising a glass of champagne at midnight and announcing to the family that this is the year you will run a half marathon (or that your family will run a 5K together). This method requires writing down not just the goal, but the “when, where and how” you are going to achieve it.

I have joined a local running group which meets 2 times per week, and I am scheduled to run Saturdays at 9am.

We all deal with the challenges of time management ; it is one of the most common reasons why people do not exercise. Setting a goal is not enough. Writing down the “when, where and how” is necessary.

Consider changing your resolution from “my goal to exercise more” to “I have signed up for the 6am Pilates class on Monday and Wednesday, am scheduled to run at 5pm on Tuesday and Thursday and signed up for Saturday 8am boot camp.”

Consider changing “I will run my first 5K in the spring ” to “I have joined a local running group which meets 2 times per week, and I am scheduled to run Saturdays at 9am.”

This year, I propose our 2015 New Year’s resolutions do not revolve around setting goals about better relationships, saving money, weight loss or exercising more. Instead, I encourage you to focus on planning and scheduling. It doesn’t sound as exciting as the resolutions so often heard at the strike of midnight but it increases your chance for success to be much better than just 8%.

This New Year, I will take out my smart phone and begin by scheduling when I will run and the type of run I will do. I will schedule time specifically devoted to my children, my husband, my friends and which activities we will do. I will schedule the days I can eat dessert (and I will schedule the days that I will not have a glass of wine!). By scheduling and planning for success this New Year, I will be able to stay on pace.

1. http://www.statisticbrain.com/new-yearsresolution-statistics/ 2. http://onlinelibrary.wiley.com/ doi/10.1348/135910702169420/pdf Michelle Collie PT, DPT, MS, OCS is a Physical Therapist and the owner and CEO of Performance Physical Therapy. She lives on the East Side of Providence with her husband and 2 children. She can be reached at mcollie@performanceptri.com.

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FEATURED COVER STORY

Photography By Jackie Young©

PASSION FOR FITNESS F

i t t

101

a n d

Fitt101 is New England’s newest functional fitness training facility specializing in personal and group training. We are a 5,200-squarefoot establishment located in East Providence, just minutes away from Providence and north of Barrington, RI. Fitt101 is a product of passion for fitness and it helps people achieve personal success and growth! We have taken every last detail into consideration so that your experience is everything a dedicated member would expect.

Our facility is stocked with amenities such as men’s and women’s changing areas, showers, and a bar where drinks can be purchased. Fitt has been designed to be a cross-training playground. The floors are matted from wall to wall, and there is an 80-foot

Fitt101 is a product of passion for fitness and helping people achieve personal success and growth

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F

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racking system for heavy bags, rings, ropes, nets, suspension training, etc.

We have installed a Rogue Infinity Rig that is 24’ long and will accommodate weight lifting techniques such as squats, benching, shoulder presses and pull-ups. We have barbells, kettlebells, dumbbells, medicine balls, resistance bands, utility benches, plyometric jump boxes, bumper plates, climbing ropes, battle ropes, Concept2 rowers, Schwinn cycles, tires and a fully functional Cybex cable machine.

These are just some of the tools you will have to build a stronger, fitter and healthier you!

At Fitt101, we take a very progressive approach to teaching and implementing a specific program to suit your needs and push you to reach those goals. The moment you walk through our doors, you will know that you have entered a completely professional fitness environment. We take pride in having a quality facility and professional staff to help you build a better you.

We offer a variety of classes, including CrossFit, cross-training, kickboxing, spin, as well as personal training and nutritional guidance, which are suitable for any level of fitness!

PHILOSOPHY At Fitt101, we believe in fun. We believe that to be effective in a

P

r o v i d e n ce long-term sense, exercise has to be enjoyable. It has to be creative.

We are here to guide you on the path to a healthier and more active lifestyle.

That responsibility means introducing members to new activities, helping them get comfortable with working out in any environment, and giving them attributes they can display with pride.

We believe in the long haul. Continual progress is necessary for selfactualization; if you’re not moving ahead, you’re falling behind. We set milestones and celebrate when they’re reached. Then, we reach further.

We believe in hard work. Our own hard work will be recognized by our clients and friends, and will encourage them to work harder in the face of any challenge. We believe in multi-joint exercises using body weight or free weights. We believe exercise can happen anywhere, at any time. We train movements, not muscles.

We believe that it’s just as important to train for a canoe trip as a triathlon.

Proper, smart preparedness increases the satisfaction derived from any activity, including mental preparation.

Above all, we believe in ourselves and our clients. So, come to Fitt101, get in the best shape of your life, and have fun doing it! www.rifitmag.com | volume one issue ten

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FIT O V E R

5 0

L AUREN LESLIE

City/Town of Residence: Warwick, RI Age: 53 Occupation: Run Coach for Performance PT and

Rumford Road Runners, which is a youth running team.

Family:

2 kids: Max & Rachel; 1 dog: Sami

Your sport or fitness activity: Competitive running

What is your proudest fitness accomplishment?

I have won my age group in all 55 races I have competed in since I turned 50! Breaking the tape at NK5K at age 52!

My daughter watching me winning a race and hearing her screaming, “That’s my mom!”

What motivates you?

Showing people that you don’t have to slow down as you age, you just need to train smarter!

Best local eats: I prefer eating at home.

Famous person you would like to have dinner with:

Steve Prefontaine, if he were still alive. He was incredibly selfdriven. I would soak in as much motivation as I could!

What’s on your nightstand?

A picture of my boyfriend and me at the 2013 Run 4 Kerri race, as well as the current issue of Outside Magazine.

Favorite cheat meal/snack:

Papa Gino’s or Pier Pizza and white chocolate raspberry bread pudding.

What do you like to do in your downtime?

Hike, snowshoe, coach my youth running team, walk my dog Sami…anything I can do to spend time outdoors!

Best thing about living in RI:

Living 5 minutes from the beach. I love running by the beach in the morning and seeing the sun rise over the water.

One thing people don’t know about you: I have a terrible sense of direction, but somehow I manage

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to find my way home when I am running or hiking. Only my running partners know this about me, since I have turned a 10-mile run into 14 miles a few times!

Favorite quote:

“Shrug off the bad days, keep patient and know in your heart that sooner or later you will be back on top.” – Arnold Palmer

Fitness tip for RI Fit Readers:

Be consistent and patient and results will come! You cannot rush fitness, speed or endurance. Set reasonable goals for yourself and allow proper time to train for them. Your training should include rest days and easy days mixed with highintensity workouts. Most of all, make it fun, no matter what it is you do!

Additional Comments:

Find your passion; keep searching until you find what it is that makes you excited to wake up and do it!

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www.rifitmag.com | volume one issue ten

21

FITNESS WELLNESS HEALTH

HOW TO FIND THE RIGHT GYM FOR YOU

It will improve all areas of your overall lifestyle. With that said, sit down before you go gym shopping and figure out the amount you can truly afford to pay to Odds are the reason you are reading this article is improve your health.

It may be $10/month, it may that you desire to get in shape or lose weight.

For

by Michelle Collie, Providence RI be $200/month. Sometimes the cheapest gym isn’t many, that usually involves joining a gym. With a going to be your best option…sometimes it will be. different gym on every corner these days, how do It depends on your needs and wants. Everyone is you know which one is right for you? It is an important different so if you can help it, don’t price shop. Find question to ask because it does make a difference. what you are looking for within the budget you can Not all gyms are created equal. Your success in afford. This is an investment in your personal wellreaching your goals is somewhat reliant on making being and health, not just a gym membership. the best choice for you and your needs. Here are some tips to consider when choosing which one 4. Find Something You Love to join.

If you don’t love it, you won’t go. It’s that simple. Think about what you like to do. Are you a biker? A runner?

1. Try Before You Buy A dancer? A swimmer? Does the gym you are This is especially important if you are new to fitness considering joining offer those things? Not sure what or haven’t been a member of a gym in a long time. you love? Again, try before you buy. Find a gym that Choosing where you are going to spend several offers classes and programs you are interested in hours a week should not be taken lightly. You want and that you can see yourself enjoying, and you will to make sure you are comfortable at your new gym, want to go, thus leading to your success. that you like the people and the way they operate.

Most facilities will offer some sort of trial membership, 5. Go Where Your Friends Go sometimes free or at a discount. Take advantage of Studies show that working out with friends helps those to give yourself a chance to make sure you are boost attendance and the likelihood of sticking with going to go. a program. Not to mention how much more fun it can be to exercise with your friends. Find out where your 2. Consider Convenience friends work out and start your search there. Not only You will make excuses why you can’t go to the gym. will you be more likely to enjoy it, but you will hold Everyone does. It’s inevitable. Don’t let “it’s a pain each other accountable. to get to,” or “it’s too far,” be one of them. You want to make sure the gym you choose is somewhat Consider the above when making your fitness convenient to whatever you do on a daily basis or decisions this year and you will find yourself happier you will use that as an excuse to skip. Consider with your decisions and more successful with your facilities close to home or work that have hours that resolutions. work with your schedule.

by Heather Castellanos, RI

3. Budget This is your health we are talking about. The investment you make in your gym is going to contribute to so much more than you may realize.

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Heather Castellanos has been working in the fitness industry since 2003 as a trainer, instructor, and manager. She graduated from College of the Holy Cross in 2003 with a BA and found her passion for health and fitness soon thereafter. She feels fortunate to be able to help others find their love for health and fitness every day.

Heather was also a speaker at the 2013 IHRSA Convention for fitness professionals.

She is currently the Operations Manager at 212 Health and Performance.

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www.rifitmag.com | volume one issue ten

23

Directory OF

Gyms AND F

212 Health and Performance Rumford 20 Newman Ave. #2002, 02916 401-383-5959

Anytime Fitness Wyoming 22 Kingstown Rd., 02898 401-491-9900

Body Rock RI Lincoln 85 Industrial Cir #2208, 02865 401-699-3409

CrossFit Banana West Warwick 245 Quaker Ln., 02893 401-615-3284

Elite Fitness Center Lincoln 1 Albion Way, 02865 401-335-3224

426 Fitness Warren 426 Metacom Ave., 02885 401-247-7440

Athlete’s Equation Cumberland 70 Industrial Rd. #4, 02864 401-721-5200

Bridge to Fitness Middletown 951 Aquidneck Ave., 02842 401-619-0709

CrossFit Gansett Narragansett 15 Pier Market Pl., 02882 401-378-4306

Evolutionary Sports Warwick 708 East Ave., 02889 401-261-0281

Absolute Fitness East Greenwich 2727 S County Trail, 02818 401-884-0330

Atlantic Health & Fitness Tiverton 31 Shove St., 02878 401-624-3440

Bristol Total Fitness Bristol 685 Metacom Ave., 02809 401-254-3900

CrossFit Providence Providence 425 Washington St., 02903 401-453-2348

Evolve Fitness Johnston 2225 Plainfield Pike, 02919 401-465-0085

Ambition Fitness Training Cranston 1301 Elmwood Ave., 02910 401-862-8149

Bayside Branch YMCA Barrington 70 West St., 02806 401-245-2444

Burke’s Martial Arts Cranston 530 Wellington Ave., 02910 401-300-2647

CrossFit South Kingstown Wakefield 1425 Kingstown Rd., 02879 401-284-1844

Fight 2 Fitness Pawtucket 65 Blackstone Ave., 02860 401-728-2039

American Health Fitness West Warwick 555 Quaker Ln., 02893 401-828-3458

Better Bodies RI Cranston 140 Comstock Pkwy #9, 02921 401-474-0667

Coastal Bodyworx Wakefield 730 Kingstown Rd., 02879 401-783-0927

CrossFit UnHinged Bristol 15 Gooding Ave. Unit 13, 02809 401-503-2616

Fit 2 the Core Cranston 993 Oaklawn Ave., 02920 401-490-2137

Anytime Fitness Coventry 55 Sandy Bottom Rd., 02816 401-822-0300

Blast Fitness Cranston 1451 Elmwood Ave., 02910 401-228-8141

CORE Fitness Studio Providence 469 Angell St., 02906 401-273-2673

Dexter Training Concepts North Providence 1543 Mineral Spring Ave., 02904 401-228-7906

Fit World Cranston 30 Kenney Dr., 02920 401-464-4055

Anytime Fitness Johnston 1577 Atwood Ave., 02919 401-383-8889

Blast Fitness East Providence 50 Narragansett Park Dr., 02916 401-434-1500

CORE Pilates Mind/Body Studio Providence 208 Governor St., 02906 401-273-2673

Diamond Hill Crossfit Cumberland 30 Industrial Rd., 02864 401-721-5582

Fitness Fusion Bristol 259 Thames St., 02809 401-603-6282

Anytime Fitness Narragansett 91 Point Judith Rd., 02882 401-284-0313

Blast Fitness North Providence 1920 Mineral Spring Ave., 02904 401-432-7767

Core Strength & Conditioning Middletown 1066 Aquidneck Ave., 02842 401-845-2673

Dragonfly Studio Cranston 1199 Pippin Orchard Rd., 02921 401-413-2660

Fitness Together Barrington 334A County Rd., 02806 401-289-2330

Anytime Fitness Smithfield 446 Putnam Turnpike, 02828 401-349-3550

Blast Fitness Providence 333 Adelaide Ave., 02906 401-781-0194

Cranston Branch YMCA Cranston 1225 Park Ave., 02910 401-943-0444

East Side/Mount Hope YMCA Providence 438 Hope St., 02906 401-521-0155

Fitness Together East Greenwich 788 Main St., 02818 401-886-4646

Anytime Fitness Warwick 577 Greenwich Ave., 02886 401-737-4949

Body Complete Fitness Cranston 1375 Park Ave., 02920 401-946-0378

Cronan’s Gym The Fitness Factory North Providence 2051 Smith St., 02911 401-400-2013

EBB & FLOW Middletown 699 Aquidneck Ave., 02842 646-450-2487

Fitness Together Lincoln 652 GW Highway, 02865 401-333-3363

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Fitness Centers IN RI Fitness Together Providence 145 Elmgrove Ave., 02906 401-369-7660

Gold’s Gym East Greenwich 1000 Division Rd., 02818 401-223-4444

Manic Training Wakefield 446 Main St., 02879 401-741-5106

Peak Fitness Portsmouth 200 Highpoint Ave. Ste B2, 02871 401-683-6033

Stacie Venagro Fitness Pawtucket 99 South Bend St., 02860 401-228-4203

Fitspa Warwick 1287 Post Rd., 02888 401-499-6521

Healthtrax Fitness and Wellness Warwick 2191 Post Rd., 02886 401-732-2413

Manic Training East Greenwich 3377 S County Trail, 02818 401-884-1300

Post Road CrossFit N. Kingstown 6669 Post Rd., 02852 401-398-8990

SYNRGY Health & Fitness Providence 3 Davol Sq. a100, 02903 401-519-6555

Fitt101 E. Providence 10 Almeida St., 02914 401-438-0637

Healthtrax Fitness and Wellness East Providence 15 Catamore Blvd., 02914 401-434-3600

Method Fitness Studio Providence 1 Richmond Sq., 02906 401-274-6384

Pro Fitness RI Warwick 1755 R Bald Hill Rd., 02886 401-828-5600

That Gym Guy Providence 827 N Main St., 02904 401-374-3994

Flex Appeal East Greenwich 205 Main St., 02818 401-886-7411

J-Fitness Providence 401 Elmgrove Ave., 02906 401-421-4111

Momentum Fitness Providence 222 S Water St., 02903 401-272-8900

Pulse Newport Newport 1 Casino Terrace #8, 02840 401-595-8549

The Edge Fitness for Women Cranston 1788 Broad St., 02905 401-749-3134

Force Newport CrossFit Newport 878 W Main Rd., 02842 401-225-8336

Jamestown Fitness Center Jamestown 36 Southwest Ave., 02835 401-560-0300

Newport Athletic Club Middletown 66 Valley Rd. #2, 02842 401-846-7723

Rhode to Fitness Smithfield 9 Cedar Swamp Rd., 02917 401-349-0940

The Gym Woonsocket 2168 Diamond Hill Rd #14, 02895 401-475-6000

Forever Fit West Warwick 1745 Main St., 02893 401-826-5239

KDA Fitness Center West Warwick 1454 Main St., 02893 401-996-3977

Next Level Fitness Johnston 12 Industrial Ln., 02919 401-383-2300

River Bend Athletic Club Peace Dale 316 Columbia St., 02879 401-789-9585

The Way Cranston 10 Worthington Rd., 02920 401-467-6701

Foundation Performance Pawtucket 545 Pawtucket Ave., 02860 401-475-5775

Kent County Branch YMCA Warwick 900 Centerville Rd., 02886 401-828-0130

Ocean State Gym Johnston 10 Morgan Mill Rd., 02919 401-942-9646

Sensei Fitness Cranston 855 Dyer Ave., 02920 401-484-8821

Unleashed Warwick 5 Soule St., 02886 401-732-0010

Foundation Performance Warren 569 Main St., 02885 401-289-2999

Laid-back Fitness Warwick 2800 Post Rd. #3, 02886 401-871-8436

Ocean State Health and Fitness East Greenwich 5600 Post Rd., 02818 401-886-4700

South County Branch YMCA Peace Dale 165 Broad Rock Rd., 02883 401-783-3900

West Bay Family YMCA North Kingstown 7540 Post Rd., 02852 401-295-6501

Full Range CrossFit Providence 859 North Main St., 02906 401-450-9264

Luxe Fitness Westerly 116 Granite St., 02891 401-596-9400

PATH Fitness Providence 519 Charles St., 02904 401-751-3647

Spin-Works Smithfield 55 Douglas Pike, 02917 401-741-1890

Westerly Fitness Westerly 231 High St., 02891 401-315-0115

Global Gym Warwick 200 Bald Hill Rd., 02886 401-921-5788

Luxe Fitness South Kingstown 55 Village Square Dr. #1, 02879 401-792-9800

PE Fitness Pawtucket 1005 Main St., 02860 401-742-9490

Spin-Works Cumberland 2370 Mendon Rd., 02864 401-741-1890

FOR MORE INFO ON YOUR LOCAL GYMS’S AND FITNESS CENTERS VISIT US ONLINE AT RIFITMAG.COM

I N R I www.rifitmag.com | volume one issue ten

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WELLNESS HEALTH

GET BACK IN THE GAME WITH

Laser Therapy

by Dominic J. Roda, DPM, Smithfield, RI

Using lasers to treat your ailments is no longer just for Hollywood sci-fi movies; it’s here today and revolutionizing the way we treat pain. Laser therapy, or photobiomodulation, is the use of specific wavelengths of light energy to create therapeutic effects in the body. These effects include improved healing time, pain reduction, increased circulation and decreased swelling. Laser therapy has been widely utilized in Europe by physicians as far back as the 1970’s.

After FDA clearance in 2002, the use of laser therapy has continued to increase in the United States and is used extensively today.

Laser therapy has come a long way from its beginnings, when the therapeutic effects obtained from the treatment were not fully understood. It was considered a voodoo treatment that worked, but how it worked was not understood. With advancements in modern technology, we now understand the mechanism of action and have been able to develop better, more effective lasers. Today, there are hundreds of published studies demonstrating the clinical effectiveness of laser therapy. The treatment is backed by science, and, best of all, there is no surgery, drugs, or pain involved.

The mechanism by which the treatment works is complex, and involves interactions on a cellular level. The laser energy is absorbed by key cells and their cellular enzymes, increasing activity and boosting normal metabolism. The result is increased production of cellular energy (ATP). Red blood cells absorbing the light energy more readily release oxygen at the site of treatment where it is needed most. The energy also dilates blood vessels, which increases blood flow and brings more oxygen and nutrients to the injured area. These effects lead to faster healing, decreased pain, and improved function.

The effects of laser therapy have proven beneficial in the treatment of many conditions, including pain and inflammation associated with plantar fasciitis, tendinitis, bursitis, metatarsalgia, neuritis, and even arthritis. Laser therapy can also be used to treat injuries such as sprains and strains, torn ligaments, and other injuries causing acute inflammation.

Laser therapy is not a replacement for other more conventional treatment options; it is an adjunctive therapy used to speed recovery and increase the chances of successful resolution of symptoms.

You may have had laser therapy in the past without experiencing great results. However, the new class IV K-Laser is not the same as any other laser treatment you have had before. K-Laser is leading the way in pain management, tissue repair, safe treatments, and faster treatment times. The K-Laser is on the cutting edge of therapeutic lasers, and the only laser to use four different wavelengths of light, each specifically targeted to a different aspect of healing. It is also the most powerful laser, delivering more energy in shorter treatment times.

What does all this mean for you? A faster recovery without the harmful side effects of drugs and surgery, and getting back to doing what you love sooner. In the management of chronic pain, laser therapy can provide dramatic results, is non-addictive, and virtually free of side effects. Greenville Foot and Ankle Specialists are excited to be the only practice in RI offering this state-of-the-art treatment modality.

Dr. Roda is an honors graduate of the New York College of Podiatric Medicine. He completed his residency training at Roger Williams Medical Center in Providence, RI. Dr. Roda is certified in treating all conditions of the foot, including conditions necessitating forefoot and rearfoot/ankle reconstructive surgery. He is a member of the American Podiatric Medical Association and is published in their journal and other medical literature.

The treatment is backed by science, and, best of all, there is no surgery, drugs, or pain involved.

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y a d i l o H s s e n t i F & h t l a e H Guide

www.rifitmag.com | volume one issue ten

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7

Tips To Help You Stay on Track

Through The Holiday Season

by Lori Cipolla, Cranston, RI

Holidays are filled with great times and many memories. It can also be a season filled with extra busy schedules and people feeling more stressed at times. It’s all in how you handle it. I am sure you have heard the saying by Benjamin Franklin “By failing to prepare, you are preparing to fail.” So here are some tips to make the holiday season run a little smoother and keep you on track.

1. Along with the holiday festivities, there will be the temptation to overindulge. Instead of falling into

temptation, stay proactive with a plan. You may have one holiday party or three. If it’s a house party, this may be the perfect time to bring along your favorite healthy dish to share. This way you are sure to know there is at least one go-to dish available. A function at a restaurant? No problem! Prior to heading out for the evening, have something to eat at home consisting of protein and veggies. If you leave the house hungry, you are more likely to overindulge as opposed to eating conservatively.

2. Use a buddy system!

It can be extra important this time of year to hold yourself accountable.

Ask a friend, spouse or a family member to meet with you three days a week at the gym.

If you have someone else to answer to, you are going to try harder to make it happen. If you can’t find someone to go with you, use social media. Write posts that make it public that these are your goals and here is your progress.

You will be surprised to see the response.

3. Stay hydrated! Not only will

this help keep you from mindless snack-grabbing, but your body

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also needs water to function properly.

When we are busy, we tend to neglect things that seem little but are actually detrimental to us.

4. Let’s talk about work environments for a minute. How about the coworkers

that put out the holiday cookies and chocolates? If you are physically where you want to be, it’s not so damaging. If you still have a bit to go, these things can add up.

Here is where having your prepared meals comes in handy. You will always have something healthy to reach for. If it just becomes too tempting because it is in view, kindly explain to your coworker your goals.

I am sure they can move it to a less visible area. Out of sight, out of mind.

5. Do you like change? Instead of

attending the local cookie swap, how about suggesting an ornament swap? We often tend to revolve celebrating around food. You can take the pressure off and put the focus on something more symbolic.

Just think, you will have that ornament to take out every year as a reminder of your success.

6. Relax! Let’s face it, being stressed

not only can lead to emotional eating, but it can also raise your cortisol level.

Cortisol stimulates fat and carbohydrate metabolism for fast energy. It also plays a role in the maintenance of blood sugar by stimulating insulin release. End result: you raise your cortisol level and increase your appetite. Not only can it promote weight gain, but there are also studies that show elevated cortisol deposits fat in the abdominal area, which is correlated with cardiovascular disease. So the bottom line is don’t get all stressed about whether you should have a treat. It’s OK to give in to a craving; just don’t overindulge.

7. Finally, reward yourself. Spark things

up and make it a game. If you stay within a certain goal range, guess what? Those new workout sneakers you wanted are now yours!

Lori Cipolla from Cranston, RI is a Certified Personal Trainer and Sports Nutritionist. She is a Figure Athlete, wife, mom of five children and Advocare Advisor. She can be reached at www.stayfitmomof5.com or lcipolla99@gmail.com.

Denise Chakoian-Olney Owner-Core Fitness & Pilates Mind/Body Studios www.corefitprov.com

When we begin a new year, it often means new beginnings or new diets.

For this year, I would ask you take each day as it comes to you, be kind and good to yourself each and every day. Take your new year as a lifestyle change and not a short-term change. Make realistic expectations for yourself, whether it’s moving every day or cutting out one item in your diet that may not be as good for you. Each day you will feel a sense of accomplishment, which will lead to greater things and goals being achieved!

NEW YEAR, What Now? We Asked Some Of Our Local Fitness Enthusiasts And Business Owners What They Had In Mind For A Good New Year’s Resolution. Here Is What They Had To Say...

Jen Morin Personal Fitness Trainer Instructor MTTI Technical Training Institute

My resolution this year is to add 20 minutes of meditation and 20 minutes of reading to each day.

Jack Canfield talks about the “Hour of Power” in his book The Success Principles, which is 20 minutes of exercise, 20 minutes of meditation, and 20 minutes of reading positive and inspiring topics. Sticking with exercise has never been a problem, but unwinding and making the time to sit down to read has never been a priority, but just as important.

Lynn Hall

Michelle Collie

BoldrDash

My New Year’s resolution is to help more children discover the joys of running. I loved seeing the smiles as kids as young as eight years of age crossed the finish line of the Performance Physical Therapy 5K in November. Helping kids discover running provides them with a tool they have for the years ahead to keep them fit and healthy in so many ways. I want to help our community of kids run!

In 2015, I will be making a firm decision to take on a few new challenges. As a 47-year-old mom of three, a small business owner and a trainer, it’s easy to see that I have already taken on a few. In 2015, I want to take on some new, personal challenges that will allow me to grow within and beyond those roles. I want to grow, I want to be better.

Watch me evolve!

Owner, Performance Physical Therapy

Kristin Carcieri-MacRae Owner, Organizing in RI, LLC

I just finished reading The Willpower Instinct by Kelly McGonigal. I was blown away by this book! I have a bunch of resolutions that all tie into each other: slow down my breath when stressed, exercise more, be more mindful, and take time to relax. These are all things that will strengthen willpower. I’m looking forward to an awesome 2015!

Dr. Kate Siner

Lori Cipolla

Entrepreneurial and Personal Development Mentor

RI Fit Contributor

My resolution for 2015 is to worry less about my

My New Year’s resolution this year is to learn to take my fitness level outside my comfort zone. I do the majority of my workouts and cardio indoors. Not that I have anything against the outdoors, but knowing I have everything I need right there under one roof brings comfort to me. So this year, I am aiming to take on hiking, a 5K or a Tough Mudder! Maybe all 3!

mistakes and instead focus on caring. Caring more for myself, my health, my family, my relationships, my neighborhood, my work and the world in general.

Instead of focusing on what I can’t do or have done wrong, I am going to continually look for positive expressions of what I CAN do to care deeply for every part of my life.

www.rifitmag.com | volume one issue ten

29

Say

No To Temptations

by Rachel Langley, RI

It’s that sometimes dreaded, yet simultaneously celebrated, time of year. You know what I’m talking about. Where everything has suddenly turned pumpkin-flavored or caramel-flavored or peppermint-flavored. And then, just when you think you have found the strength to not order the latest spiced pumpkin latte at your favorite coffee shop, here comes the sugar cookie and snicker doodle flavors to woo your weakened will.

But STOP! Don’t succumb because there IS a way to get through this temptation-around-every-corner time of year.

And for me, it has been what I call the Big 3: preparation, moderation and substitution. These three “-tions” have become my absolute go-to for this time of year. Without them, I’m not sure I’d survive the holiday season without completely falling prey to every must-try cookie recipe and steaming hot latte on the winter scene. So, without further ado, here are some key reminders on how to enjoy the upcoming holidays without completely stopping, dropping and rolling off the healthy living wagon you’ve been fighting so hard to stay on!

Preparation: First off, let’s talk about the sneak attack scenario. Let’s safely assume you’ve survived Thanksgiving.

You kept your plate properly proportioned by focusing on the protein (turkey) and going light on the sugary carbs (ooeygooey candied sweet potatoes). You kept your pumpkin pie sliver to just that, a sliver, and you’re walking away from Turkey Day feeling like a success. Good! But then prime sneak attack time creeps up (cue the ominous music)—it’s holiday shopping time! And before you know it, you’re in the midst of a mall, you’ve been shopping for hours and the smell of the food court, which is a stone’s throw away, is calling to you.

It would be so easy to assume that the hours on your feet will negate the calorie intake of a tall caramel frappucino (300 calories!) and a single slice of Sbarro Pizza (480 calories!), but we’re dealing with more than calories; we’re dealing with the unraveling of your efforts to stay on the healthy straight and narrow.

So why am I planting pizza and caramel frappuccinos in your head?

The idea here is to already

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And

Yes To Holiday Celebrations!

envision the scenario BEFORE you are in the situation.

Think and plan. If you’re spending a day shopping, sneak in a short workout that morning, have a filling breakfast packed with protein and throw some healthier snacks in your bag to get you through the non-stop shopping day.

Not sure what constitutes “healthier snacks”? (And no, we aren’t talking about a reduced-fat Snickers Bar!) Try a nutrition bar to ward off the food court munchies until you can have a more proper sit-down lunch or dinner.

But be warned: not all nutrition bars are created equal!

Ideally, look for ones that tend to be less than 200 calories.

Labels should reflect more fiber, less sugar, and solid protein (about 5 to 10 g). And natural sugars—for example, evaporated cane juice or honey—are a better option than added sugars. Nuts are always a healthy source. I tend to go for Uber Bars and Kind Bars. Yes, the calorie counts are higher on some of these, but they are made with ingredients I can pronounce, good sources of protein and are satisfying both for the taste buds and the tummy!

Moderation: Are you groaning yet? Yes, this is one that so many people struggle with. The theory of moderation always sounds ideal. A little of this, a little of that, but then it turns into a little more of this, a little more of that, and before you know it, moderation went out the window. You sit there, left wondering why people say it works. Well, here’s the secret: MINDSET. Stop going into moderation thinking, “I can’t have more than this scoop of mashed,” or, “I can’t have more than just a sliver of that pie.” Your inner holiday foodie will instantly rebel and want to have one more “sliver” simply because you planted the seed of “can’t.” Truth is, you CAN have as much as you want. You CAN do whatever you want. But you are choosing to do something different this time. And you know why? Because you already know how choosing too much is going to make you feel afterwards. Groggy, regretful, defeated, not to mention you’ll feel your pants growing tight and you’ll need the belt instantly loosened. Sound familiar? I’ve been there.

But how about this? How about owning moderation and saying, “I CAN try ALL these awesome flavors and foods today and there’s nothing I can’t have a few bites of.” And let’s face it, holidays are made for indulging. But you can choose how that indulging happens. There’s something about food that when we plant the “can’t” bug, we go haywire. So with moderation, it is about kicking can’t right out from the start. It is about going into your holiday with a POSITIVE mindset. I can try this, I can try that. The winning approach here is, “I’d love a sliver of that pie and a small scoop of ice cream on the side,” versus, “I can’t. I can’t.

I can’t,” and then eating half the pie later that night and

digging a spoon directly into the half gallon of ice cream in the freezer. You OWN moderation. Make it work for you!

Substitution: Here is the latest addition to my list of “-tions.” And it’s a KEY one for those of you that are members of the same club I’m in. I’m a self-confessed sugar addict. So let me admit it right here on the pages of RI Fit Magazine. “My name is Rachel, and I’m a sugar addict.” And although I’m a four-day-a-week strength training and healthy eating gal, I love my sweets. The problem was that I had a tendency when the holidays rolled around to undo all that healthy living with cookie and cake overindulgences. I had to find a way to incorporate that love in a form that wouldn’t sabotage the healthier efforts I’d been making in my lifestyle throughout the year.

Enter Pinterest. Yes, Pinterest. You’ve heard of it? Of course! I began looking up lower-calorie, better baking substitutes for classic sweet desserts…and boy oh boy did I open up a Pandora’s Box of substitution solutions! For example, love a good cheesecake but not the calories and sugars that come with it? There’s a recipe that can provide you with a cheesecake fix for 100 calories and is a piece of bite-size heaven for your mouth! You can find that Skinny Mini Cheesecake recipe link in the “Sweets for the Heart, Mind & Waistline” album on my Heart, Mind & Muscle Facebook Page, along with a few other super yummy, but also healthier alternatives I’ve discovered. But don’t stop there; below are some ways to substitute your most favorite baking recipes with healthier options.

You can substitute the following: • • • •

Whole wheat flour for whole flour in cookies, brownies and breads Ripe bananas for oil/butter in brownie and cookie recipes Stevia/Truvia for sugar (note: you usually can use less than called for in recipe as Stevia/Truvia tends to be sweeter than white sugar) Applesauce for oil/butter in sweet breads, muffins and boxed mixes

So, now that you are thoroughly armed with the knowledge of preparation, moderation and substitution, you are ready to embrace the most important “-tion” of them all: CELEBRATION!

Rachel Langley is a certified Personal Trainer, a health coach and passionate fitness enthusiast. She is the founder of Heart, Mind & Muscle (formerly Body Made Better). Currently, Rachel is working on a project with New Balance Fitness Ambassador and Fitness Expert Holly Perkins, CSCS called Women’s Strength Nation. The mission of WSN is to educate and empower women with the benefits of strength training and change the stigma surrounding their place in the weight room.

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E M E AG

Just a simple calisthenics exercise can drastically improve your metabolism for the big meal. It’s that simple.

by Mike Clancy, Warren, RI

Celebration. Family. Food. Health?

During the holidays, millions of families join together to celebrate their annual traditions. Oftentimes, habits of health subside as many enjoy the pleasures of large amounts of food, alcohol, desserts, and other indulgences.

These nutritional choices can directly accumulate excess body fat and create a struggle to regain a healthy physique.

With the right mindset and a few eating strategies, a person can avoid the usual weight gain while still enjoying their food and drinks.

1. Eat Before The Big Meal.

Don’t neglect breakfast. Regardless of the assumed size of dinner, make sure breakfast is consumed. Breaking a feeding routine creates cravings and can affect your metabolism. A slower metabolism means that the large amount of food consumed during the upcoming dinner is mostly stored instead of being burned for the body’s maintenance requirements. Try having a small meal earlier in the day that contains a healthy amount of fiber.

Fiber will keep your metabolism active during the digestion process, which will keep you satisfied until the big meal. You’ll still be able to enjoy your holiday meals, but you will have better control over your cravings.

2. Don’t Munch.

It’s tempting to pass the time during holidays by taking a handful of some small treats

that precede the big meal. The M&M’s on the coffee table and the jelly beans on the counter may seem harmless, but rest assured that these bite-size candies are almost all sugar based and will create an insulin resistance response.

Keeping insulin levels low in the body will keep the brain aware of the amount of food needed in the body, not craved.

If hunger is an issue, find a jar of nuts. This will keep the body satisfied before the main meal (and nuts contain fiber, too!).

3. Make Sure You Eat Your Protein.

A person can never get enough protein. Besides being the Mecca of food choices, this amino-acid provider helps keep the immune system strong, the muscles repaired, the insulin levels controlled, and the body’s metabolism elevated.

Consider this the necessary food(s) to consume before all the indulgences.

4. Always Finish Your Veggies.

Along with the proteins, ensure the dinner plate has some vegetables to help assist with the proteins’ absorption. The various vitamins and minerals within the veggies will aid in digestion of this typically-large meal. These greens will also keep the body satisfied due to the presence of fiber.

It’s easy—just choose your first bites of the main meal as protein and vegetables and rest assured that there won’t be any weight gain afterwards.

5. Sneak In One Exercise.

Exercise for 90 seconds before and after the meal to control the damage from the dinner. Head into an empty room and perform a bodyweight exercise for 90 seconds.

Squats are always the simplest and don’t require any setup or equipment. Just a simple calisthenics exercise can drastically improve your metabolism for the big meal. It’s that simple.

6. Hydrate Often.

All the butter, salt, and spices used to prepare the foods will make digestion challenging. Regardless of your drink choices, include two full glasses of water during the meal to flush out the byproducts and prevent the unhealthy foods from being stored. Keep drinking water into the evening and especially the next day to ensure proper hydration and weight management.

Mike Clancy (B.S., RTS, Pn1) is a well-respected educator in health and fitness communities. As a native Rhode Islander, Mike became one of the most demanded trainers in New York City. His audience grew from his initial entry into the fitness industry in Tampa, FL to his hometown crowd of Providence, RI and eventually into the hustle and bustle of Manhattan. Mike runs his own private training service in NYC. From CEO’s to community leaders to celebrities, his clientele ranges from the affluent Upper East Side members to the edgy downtown crowd of the city.

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New Year’s R E S O L U T I O Nof S

Don’t Work!

by John Ford and Nicole Ford, Wakefield, RI

New Year’s resolutions don’t work. Yup, we said it, and you probably know it’s true, too. You may have read that gym memberships, especially at box gyms, surge in January, and then decrease each month until their low point in March. Maybe you’ve even been one of the 88% of people each year who has made a New Year’s resolution, felt determined, optimistic even, about making it happen, and then ended up feeling like a failure when, by March, you’re smoking again, or eating sugar again, or not exercising again. Most of us have gone through that process at least once; we certainly have. And so the question becomes: what can we do instead to achieve these positive lifestyle changes that we want for ourselves?

Here’s our answer in a nutshell: don’t wait for January 1st! Don’t let an arbitrary date control how you live your life. When we do that, we’re putting the locus of control on an external factor—a date—instead of doing the important work we need to do to make a sustainable change. Here are some tips we’ve come up with to help you make changes that you will stick with: 1. Know yourself. If you hate jogging, don’t resolve to start jogging every day. If you don’t like working out, don’t join a box gym and expect yourself to work out by yourself every day. Instead, consider what you enjoy doing, and find a way to incorporate that into your life.

2. Do your research. Once you’ve identified some activities you enjoy, find out what’s available in your town and explore your options. Go observe a class, talk to members or students who take that class or belong to that gym, and read testimonials online. Talk to the owner/trainer/teacher and make sure you feel comfortable and confident in his or her ability to help you achieve your goal.

3. Use the buddy system. Research shows that we’re much more likely to stay committed to something when we’re accountable to someone else. Plus, it can be a lot more fun!

And by the way, if you already have an exercise routine you’re consistent with, maybe you can become someone’s buddy by encouraging him or her to join you! Find out if your gym has a bring-a-buddy week, and if it doesn’t, suggest it!

4. Along with your workout friend or buddy, use other accountability systems that help motivate you to show up.

While year-long, locked-in memberships often end up draining people’s bank accounts with nothing to show for it, online class sign-ups, monthly memberships and punch cards can be more

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d Instea t to ‘ge g n i vow this ’ e p in sha mmit co year, ising rc to exe es a 3 tim . week

reasonable ways to keep you on track on days when you’re feeling a little less than motivated.

5. Set reasonable goals.

We often set huge, vague and/or unrealistic goals for ourselves, and become discouraged before we’ve had a chance to make any progress.

Instead of vowing to get in shape this year, commit to exercising three times a week. With each manageable goal that you are able to achieve, your sense of mastery and confidence will grow, and eventually you will have made the large changes you wanted to make in the first place.

6. Just do it. It’s true. That’s what it comes down to, but it only works if you’ve followed the steps listed above to set yourself up for success. Instead of making an impulsive, emotionallycharged decision to join a gym on January 1st, choose a specific activity, gym, or training program that you will enjoy, do your research on options available to you, figure out how to keep yourself accountable, commit to reasonable steps you can take, and then just do it! We’re not saying that it won’t work if you do start on January 1st, but we are saying that you don’t have to wait until then to implement changes in your life. Do the work to set yourself up for success, and then begin!

John Ford and Nicole Ford own Manic Training RI in Wakefield and East Greenwich. They have dedicated their careers to helping people become healthier and happier. John is a personal trainer and runs many of the classes at Manic Training, and Nicole is a holistic health counselor.

She provides nutrition counseling to the members of Manic Training and also has a therapy practice in East Greenwich. They have two healthy, active children, and do not plan on making any New Year’s resolutions, although they are always working to improve the quality of their lives.

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Healthy Holiday

by Wendy Lewis, AtomicKickboxing.com Spokesmodel

The holidays are a festive but risky season. If you’re not careful, you could easily receive an unwanted gift of extra pounds and inches. This year, navigate family gatherings, office parties, gift shopping and more with these helpful tips from Burke’s Martial Arts in Cranston.

1. Stock your sleigh.

Mall food and sugary snacks will leave you more stuffed than a stocking. To avoid hunger during errand runs and gift shopping, pack your car or purse with healthy snacks. Healthy options: a piece of fruit, unsalted nuts and raisins, or low-fat string cheese.

2. Make a merry move.

Don’t neglect exercise–it helps fight weight gain. Plus, it’s one of the best ways to relieve the stress of the season. Stuck inside? Challenge family members young and old to a pushup or sit-up contest, or just put on some music and rock around the Christmas tree. You’ll all get the gift of great memories and probably some funny photos!

3. Walk in a winter waterland.

When you dash about, don’t forget your water bottle, and drink water before a holiday meal to help avoid overeating. Staying

well-hydrated also helps keep mucous membranes moist and better able to filter airborne viruses.

4. Let visions of sugarplums dance in your head.

Sacrificing sleep can make you feel like you’ve been run over by a reindeer. A study in the Archives of Internal Medicine found that people who slept at least eight hours a night were about three times less likely to catch a cold than those who slept for less than seven.

5. Have a cup of cheer—in moderation.

Many alcoholic drinks contain lots of sugar and empty calories.

Plus, too many can inhibit the good judgment you need to make healthy eating choices. At parties, try alternating no more than two drinks with water and avoiding fat bombs (like eggnog) altogether.

6. Don’t spin the calorie dreidel at the office.

Free treats from co-workers can mean pounds you’ll pay for later. Setting limits beforehand (such as one cookie or two small chocolates per day) makes it easier to say no in the moment of temptation.

7. Put “low-fat” on your list.

Volunteer to bring a healthy dish to a gathering, like a fruit appetizer or steamed vegetables. Chances are other guests like you will appreciate having at least one guilt-free item on the table.

8. Leave the leftovers.

High-calorie take-homes are as welcome as ugly holiday sweaters. Decline your host’s offers of desserts and food, or freeze them in small portions as soon as you get home for planned indulgences.

9. Be nice, and a little naughty.

Allow yourself a few guilt-free holiday splurges. Small indulgences will help you avoid the binges that are more likely when you feel like a food-deprived Scrooge.

10. Enlist a self-help elf.

To avoid hunger during errand runs and gift shopping, pack your car or purse with good-for-you snacks

The buddy system is one of the most effective ways to meet health and fitness goals any time of year.

Make a pact with a friend or coworker to make healthy eating choices, share a lunchtime walk, or attend a fitness class regularly throughout December. You’re showing the spirit of giving by helping someone else, and you just might start a lifelong healthy habit!

Need help staying on track? AtomicKickboxing.com offers a variety of classes and customized personal fitness training to help you reach your health and fitness goals through the new year and beyond. Gift yourself or someone else this holiday with a membership or gift certificate. Visit AtomicKickboxing.com or call 401-523-1008.

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If you’re looking to change for the better then look at your journey as a lifestyle change with longstanding results and immeasurable health benefits.

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ROCK THE NEW YEAR IN 5 EASY STEPS - BECAUSE YOU CAN!

by Danielle Rogers, RI

Where do I start? This is a question I get asked often as a personal trainer and group exercise teacher. So many people feel daunted by the idea of beginning a fitness regimen that they end up not even attempting to take the first step. I’m going to take the mystery out of starting a new fitness routine with these four simple steps!

STEP 1: BREAK OUT YOUR CALENDAR

One of the best ways to make sure you’re fitting exercise into the work week is to schedule it into your calendar just as you would any other important appointment. Many people are likely to keep their doctor’s appointments and scheduled meetings for work or other professional commitments, so it’s equally as important to schedule time in the calendar for your health. I often encourage clients to take a look at their calendars on a Sunday and map out the days and times that they can fit in their workouts. With a clear plan, you will be more likely to check fitness off your list.

STEP 2: SET ATTAINABLE GOALS

If I had a dime for every time someone told me they were going to work out every day as part of their newfound enthusiasm for fitness, I could retire. I don’t like to set my clients up to fail; I want them to succeed for the long haul. I recommend setting realistic goals as opposed to hitting the ground running and not even being able to finish the month out because you have hurt yourself or you are burned out from doing too much all at once. This is a recipe for disaster and can sabotage your plan.

Fitness is a lifelong journey and a lifetime commitment. The short-term fix will only give you immediate satisfaction. If you’re looking to change for the better, then look at your journey as a lifestyle change with longstanding results and immeasurable health benefits.

If you’re a beginner, I suggest starting out with two to three days of cardio activity and one day of strength training per week. Your cardio activity can range from 30-40 minutes and you will want to be working in your target heart rate zone. If you would like to know what your target heart rate zone is, plug your age and exercise level into the calculator on this website: http://www.active.com/fitness/calculators/ heartrate?force_a2=y.

goals you will feel more confident about committing to fitness throughout the year.

STEP 3: MAKE THE MOST OF YOUR TIME

If you’re going to devote time in your week to working out, make that time count! I would rather see someone doing strong intervals on a treadmill or strength training circuits with weights for 20 minutes than spinning their wheels on a stationary bike for an hour.

If you are really limited for time, do strength-training circuits.

Think of these intervals like cardio with weights. Perform four to six weight-training exercises, each lasting 30 seconds. Repeat each circuit two to three times with rest between each cycle.

This is by far one of the most effective and efficient ways to boost your metabolism, build lean muscle mass and make your workouts count!

STEP 4: MIX UP YOUR ROUTINE

If you want extra motivation to help you get out of a fitness rut, jump into a new fitness class! There are thousands of diverse and inspiring options out there for you to try. Whether you’re looking to up the ante with a spin TRX fusion class, strengthen your core in Pilates, or get your shake on in barre class, there is a way for you to add some variety to your fitness plan.

Check out your local fitness studio or gym to find classes that will help you stay committed to your goals. And bring a friend with you, as there is power in numbers and you can keep each other accountable.

STEP 5: WORK WITH A PERSONAL TRAINER

Having a fitness coach hold you accountable to your goals can make all the difference in your success with a fitness program. A trainer can help you make a plan and stick with it for the long haul. I often write up programs at home to help supplement the time my clients are not training with me. A great fitness coach is a true guide along your journey, helping you pave the way for a lifestyle that can truly change your life for the better!

Danielle Rogers is the owner of Fitness Fusion in Bristol, RI. She jumped into the fitness industry while attending Boston University twelve years ago and is certified through A.F.A.A. (American Fitness Association of America) and NASM (National Academy of Sports Medicine).

While developing her skills as a teacher and trainer, Danielle chose to fuse her strength training background with the flexibility of yoga and the stability of Pilates. Danielle became STOTT PILATES ® certified and YogaFit-1® trained, and truly enjoys motivating clients and students to achieve their personal goals through exercise. She is inspired by the power of fitness, and its ability to transform a person’s life both physically, mentally, and spiritually.

Your weekly strength training session should involve weights and should last between 30-40 minutes. By setting achievable www.rifitmag.com | volume one issue ten

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2 0 14 H O L I D AY F I T Isobag Meal Bag System

The Isobag Meal System is a soft-sided cooler designed to organize all of your food. The main front compartment can hold between 3-8 well-portioned meals. The Isobag™ helps you make no excuses when it comes to eating healthy on-the-go.

Each Isobag™ comes with its own food containers and ice packs. You also get a top storage compartment, two insulated side pockets, two mesh side pockets, and a convenient shoulder strap. The Isobag™ is made here in the USA from only the finest materials.

The Isobag Meal System costs $60 and is available at www.isolatorfitness.com

Fitlosophy: fitbook fitness + nutrition journal

fitbook is the personalized, flexible and functional line of fitness + nutrition journals that offers a unique 12-week system to plan for success, track your progress, and reach your goals. Whether your goal is to bulk up or slim down, research shows that people who write down their goals are 75% more likely to achieve them. Track your workouts to see health and fitness success. At just 5.5 inches, the fitbook is portable, but durable enough to endure being toted around. The fitbook is small in size, but packs a punch in utility with durable plastic coil, an elastic strap to mark your place, a handy slot in the back to stash your gym card, and a pint-size pen.

The fitbook fitness + nutrition journal is $23 and is available at www.getfitbook.com

BlenderBottle GoStak

The BlenderBottle GoStak is a unique advancement in portable nutrition. Durable jars secure tightly to carry powders, vitamins, supplements, snacks, and more. Whether you pack pre-, intra-, and post-workout supplements to the gym, or simply need a versatile system for snacks and small items, the GoStak has you covered.

The BlenderBottle GoStak 4 pack is $13 and is available at www.blenderbottle.com 38

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TNESS

Gift Ideas

JayBird BlueBuds X Sport Bluetooth Headphones

These micro-sized, sweat-proof sport Bluetooth buds deliver superior audio performance (music and calls), rivaling the best in wired headphones. Patented secure fit for ultra-comfort, these headphones are ready for anything you can dish out on the trail, in the gym or on the slopes.

Breakthrough, exclusive, super-capacity Battery HD technology doubles Jaybird BlueBuds X playtime to a solid eight hours, offering a full week of workouts, or a full day of listening.

JayBird BlueBuds X Sport Bluetooth Headphones cost $170 and are available at www.jaybirdsport.com

Polar V800

The Polar 800 helps you reach your peak when you need it most. It integrates GPS and 24/7 activity data for accurate training and recovery data. It has a large, scratch-resistant Gorilla Glass lens with a high-contrast black and white display that’s optimized for low-light conditions. With unique training features, real-time multisport guidance and in-depth training insights, the V800 is the ultimate choice for the most ambitious triathletes. Key features include: integrated GPS for speed, distance and route tracking; 14-hour rechargeable battery life; and altitude ascent and descent with the barometric altimeter.

The Polar V800 costs $520 and is available at www.shoppolar.com

SKLZ AccuRoller Adjustable Massage Stick

Improve flexibility, strength, and preparation for any activity with the AccuRoller. Use this adjustable massage tool in a variety of configurations to increase circulation, relax stressed muscles, and promote soft tissue and muscle recovery. Also, increase flexibility throughout the entire body by utilizing the nylon straps around feet or hands to assist in stretching. The AccuRoller massage stick is the perfect gift to help promote muscle recovery after hitting the pavement or after visiting the gym for that hard workout.

SKLZ AccuRoller Adjustable Massage Stick costs $40 and is available at www.sklz.com

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Taking the “Too Busy” Out of Your Life

by Claire Moscrop, Barrington, RI

It happens to me every day. I’ll ask a friend how her day is going and the chances are her response will include the word busy or stressed. How did that happen? Just how did our lives become too busy? Busy can be good, but too busy rarely is.

I believe that the four key drivers of our overall health and well-being are nutrition, exercise, sleep and stress. Being too busy drives the wrong behavior in all four of these key drivers, assuming that we are aiming to maximize our health and wellness. Many of my clients come to me with concerns that they are too busy to take time to plan meals, grocery shop and cook while allowing time for exercise is seen often as a luxury.

Many people are plugging away at their computers late into the evening, not only killing that valuable melatonin, but also missing an opportunity to relax and spend some quality time with loved ones in the evening. All of this happens because we are just too busy. Too busy to feed ourselves and our families properly. Too busy to get what we need to get done during the day so we spend our evenings catching up, which in turn deprives us of sleep and all of this drives our already high stress levels to an even higher level and encourages poor exercise and nutrition habits. Too busy can, and often does, lead to a downwards health and wellness spiral. Imagine if you could no longer use the words “I’m too busy” or “I don’t have time” as an excuse for not eating well, exercising well or going to bed on time—why not set yourself this challenge for 2015?

For 2015, my biggest piece of advice is to get the too busy out of your life. As a nutrition consultant, you may expect me to suggest a cleaner diet or certain types of superfoods, but to me, that comes second. There is no point in fine-tuning if the machine is fundamentally broken! I was trained at the Institute of Integrative Nutrition, which firmly believes that lifestyle factors come first in improving health and wellness. With the levels of stress and the busy lifestyles my clients are telling me about, it makes absolute sense for an individual to begin the journey to

better health with a strategy to regain control in his/her life.

Here’s a winning strategy to regain control: Take out the meaningless work and activity and only do the beneficial.

Adopt this strategy in every aspect of your life, including work, kids’ activities, volunteering, etc. Challenge yourself to make some choices and remove the meaningless work and activity from your life. This will drive out the “too busy,” free up some time and enable you to regain control. The New Year is upon us; grasp the opportunity to make these changes!

So, now that you have taken the “too busy” out of your life, take each of the four key drivers of health and wellness and commit to a level of improvement in each of these for 2015.

Aim for stretching, but achievable, realistic and sustainable.

For instance, with nutrition it may be too much to plan meals for a week as often circumstances change, so plan for three or four days at a time instead. If you currently only manage to exercise twice per week, then aim for four times. All too often, New Year’s resolutions are based on an extremely improved diet and exercise regimen, but they soon fail because nothing else in our life has changed and we cause ourselves additional stress by trying to fit the good intentions into an already bursting schedule. You have to set yourself up for success and often this means taking out the “too busy.”

It has somehow become the social norm to be busy and stressed. I say, let’s shun society in 2015, get the “too busy” out of your life, regain control and allocate time to better nutrition, more exercise and getting to bed earlier. At the end of the day, our personal health and the health of our families is the most important thing of all, so make it your priority in 2015.

Claire Moscrop is a Sports Nutrition Consultant and Certified Health Coach based in Barrington, RI. Claire offers programs in Sports Nutrition, Personal Wellness, Pre-and Post-Natal Nutrition and Children’s Healthy Cooking Classes. Claire can be contacted via her website www. clairemoscropnutrition.com.

Too busy can and often does lead to a downwards health and wellness spiral.

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3

Tips For Starting & Improving

Your Workout Routine

by Walter Medeiros, Bristol, RI

I am asked by people year-round how they can start or improve their workout routines, how to lose weight and how to get fit and healthier. It’s in the months of December and January that these questions seem to come more frequently, by more people (gym members, personal training clients, family and friends, and, yes, even strangers). And typically their questions/statements either include my “New Year’s resolution,” “This year I will,” and “fitness.”

My typical initial response, which has a twofold purpose, is, “Exactly what do you want to change?”

It’s designed to help the person define what they really want as their ultimate goal and, for me, it’s designed to gain an understanding of what fitness means to them.

Answers range across the board from losing weight; improving strength, fitness and flexibility; being able to run more; having lower blood pressure; wanting to look good on vacation; having the ability to touch their toes; and more.

Back to the Basics. No matter what the ultimate goal is for people, I inform them that setting realistic goals and incorporating the basics into their lives are the keys to successfully reaching their fitness goals.

• MAKE TIME TO ACHIEVE YOUR GOAL. There’s only 24 hours in a day, which isn’t a lot of time when you have to fit working out into your already overloaded routine (sleeping, eating, working, kids, family, social life, etc.). In addition to making time, you really need to choose a time that will work with your lifestyle and habits.

If you’ve never gotten up early in your life and eaten breakfast, don’t

in 2015

set your workout time to first thing in the morning.

• PROGRESSION/GOAL SETTING: If your goal is to lose 100 lbs., you’re not going to reach your goal without losing the first 2 lbs. This means you really need to set short-term goals to meet your long-term goal. On a side note, as it pertains to working out, don’t try to work out for an hour the first time you work out when you haven’t worked out in 15 years.

Overtraining (resulting in injuries) is one of the leading causes for people quitting a workout program or gym.

In addition to making time you really need to choose a time that will work with your lifestyle and habits

• DIET: The biggest basic piece to all of this is diet. You can’t make up for bad eating habits no matter how much time you spend in the gym. Just as importantly, don’t let one or two bad eating days thwart your efforts of reaching your goal.

You didn’t get to where you are over night and so it will be a journey to get to where you want to be. The journey will be filled with ups and downs; just keep at it and don’t be afraid to ask for help. Get back in the gym and ask for guidance from the staff or their personal trainers— many gyms offer a complimentary personal training session. Just be committed and keep at it. Overall consistency and your well-thought-out plan will get you there.

Walter Medeiros has been a personal trainer since 2001 and he incorporates a wealth of sport and fitness experience derived from his time as a track athlete, collegiate football player and coach, bodybuilder and an officer and fitness trainer in the Army. Walter was a perennial recipient of the Army Presidential Fitness Badge. Philosophy: “Giving my clients not only the motivation, but also the knowledge to get fit and stay fit.”

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Good Parenting, Food,

and the Holidays

by Joan Dwyer, Wakefield, RI

The wisest piece of advice I ever received about parenting is that a good parent has the ability to see into the future and act accordingly. This bit of wisdom has strengthened my ability to mother on many fronts, from enforcing limits on TV (“No, dear, I don’t think you’ll be thanking me for all the TV I allowed you to watch when you can’t read well at 25.”) to inspiring good eating habits—especially around the holidays.

What are good eating habits? And how can you and your family cultivate them? Figuring this out can feel like an impossible challenge, but as a mother of five, I’ve come to depend on some basic guidelines rooted in time-honored traditions: HAVE A REGULAR ROUTINE. Children and most adults need to eat five to eight times a day. Establishing this habit—with regularity and quality—keeps energy levels and moods even, and avoids the “I’m starving” scenario, which usually ends in a quick, high-calorie, low-quality snack.

AVOID HIGHLY PROCESSED FOODS, foods that are far from their original source. These foods are not only devoid of nutrients, but they actually rob the body of nutrients to be digested. Whole foods—an apple, a carrot, a whole grain—are created perfectly and elegantly so you can digest them and be nourished.

INCORPORATE A VARIETY OF COLORS, FLAVORS, AND TEXTURES. Sweet flavors and white color tend to dominate our diet. Studies show that if you eat from the whole color and texture spectrum, you will have a balanced diet, and that toddlers allowed to choose

freely pick foods from each category over time. How many deep green or orange vegetables have you eaten today?

POWER SNACK. High-quality snacks provide a big opportunity to nourish yourself and your family. Think whole foods, protein, and sugar-free. Examples include vegetables with dip, soup, salad, bean spreads with whole grain crackers, nuts, popcorn, and fruit.

ENJOY YOUR FOOD AND DON’T CREATE GUILT. Guilt leads to fear and deceit. Enjoy everything you eat. I tell my children, “Nothing is bad for you unless you do it or eat it in excess.” Learn together to make dietary choices that help you feel great. When you model enjoyment of food and the good health it brings, your children will notice.

Food is so powerful. It’s not just calories; it’s information that affects your gene expression, your hormones, and the protein communications in your body—almost instantly. Processed foods send one set of instructions to your genes; whole foods send a different message. So does the way you eat. See what happens when you slow down, sit down, chew your food well, and eat with appreciation.

During a time of year that’s often frosted with as much sugar as snow, eating mindfully can help you stay grounded and clear.

Encourage your children to help out in choosing and cooking healthy foods so that holiday treats don’t become the winter’s main course. Children are masters at challenging us and finding our weakness, but you can draw strength from seeing into the future. Envision your child as a healthy, happy, productive adult and act accordingly.

Joan Dwyer owns All That Matters Yoga + Holistic Health Center, which offers 60 yoga and meditation classes weekly, workshops and professional trainings, a retail store, and healthcare services from acupuncture and chiropractic to massage therapy and spa treatments. Allthatmatters.com

Encourage your children to help out in choosing and cooking healthy foods, so holiday treats don’t become the winter’s main course

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RIFIT | Fitness, Health and Wellness

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Celebrating 20 years!

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RHODE ISLAND

Indoor Farmers’ Markets Winter guide 2014/2015

From South County to Aquidneck Island to the northwest corner of the state, Rhode Islanders now have six winter farmers’ markets available where they can purchase a wide variety of locally-grown and produced products. The Department of Environmental Management’s Division of Agriculture and the USDA/Rural Development Council are helping to sponsor the indoor farmers’ markets through the “Get Fresh. Buy Local.” statewide campaign aimed at promoting awareness of and interest in buying RI-grown specialty crops.

The South Kingstown Indoor Winter Farmers’ Market in the

Peace Dale Mill Complex at 1425 Kingstown Road (Route 108) in Peace Dale is open on Saturdays through April 27 from 10 a.m. to 2 p.m. Now in its fourth year, this market is an outgrowth of the South Kingstown farmers’ market that operates at URI’s East Farm and at Marina Park from May through October. This indoor winter market features a cornucopia of locally grown and produced products, including seasonal vegetables and fruits, cornmeal, breads, harvest decorations, eggs, honey, candles, jams, RI wool blankets and yarns, artisan soaps, RI raised beef, pork, lamb, chicken, turkey, oysters, fish, seafood, baked goods, and dog biscuits. For more information about the South Kingstown Indoor Winter Farmers’ Market, visit its website at www.southkingstownfarmersmarket.org.

The Coastal Growers’ Winter Market in North Kingstown

at Lafayette Mill on Route 102, just west of Wickford in North Kingstown, is open on Saturdays from 10 a.m. to 1 p.m. through April 27. Throughout the summer and fall, the Coastal Growers’ Market operates on Saturdays at Casey Farm in Saunderstown. Shoppers are able to purchase a wide variety of vegetables, fruits, cheeses, naturally raised meats, breads and baked goods, fresh eggs, preserves, honey, chocolate, local seafood and fish, ice creams, kettle corn, flowers, wreaths, soaps, coffee, and handmade pizza for lunch. For additional information about the Coastal Growers’ Winter Market, visit its website at www.coastalmarket.org.

the many products that are available at this market are locallyraised meat, fish, vegetables, eggs, Alpaca felted items, freshlybaked breads, pies, cakes, coffee, honey, herbs, granola, and knit items. The Mount Hope Winter Market is located at 250 Metacom Avenue in Bristol, and will be open through May 18. For more information, visit www.mounthopefarm.org.

The Farm Fresh RI Wintertime Farmers’ Market at Hope Artiste Village at 1005 Main Street in Pawtucket is open Saturdays from 9 a.m. to 1 p.m. through May 11. From now through January 30, the market will also be open on Wednesdays (except for Dec. 26) from 4 p.m. to 7 p.m. Now in its sixth year, the market specializes in fresh, locally-grown and produced food including fruits, vegetables, baked goods, eggs, meats, fish, shellfish, artisan chocolate, granola, coffee, jams, jellies, and prepared lunch items from numerous local farms and food producers. For more information about the Pawtucket Wintertime Farmers’ Market, contact Sarah Lester at 312-4250 or www.farmfreshri.org.

In Glocester, the Northwest Winter Farmers’ Market is open Sundays through May 26 from 10 a.m. to 2 p.m. Located adjacent to Petersen Farm in Sticks Tavern Banquet Room at 451 Putnam Pike, the market features locally-grown fruit and vegetables, honey, goat cheese, eggs, cider, chocolate, baked goods, soap, wreaths, crafts and dog treats. For more information, visit www.northwestfarmersmarket.org.

The Aquidneck Growers’ Market located in the parish hall of St. Mary’s Church in Portsmouth is open Saturdays from 9 a.m. to 1 p.m. through May 11. Among the many local items available at this market are fruits, vegetables, pasture-raised meats and eggs, fresh seafood, breads, pastries, and a fine selection of freshly ground coffees. Live music, local artisans and hot lunch items from local chefs are available each week at the market, which is located at 324 East Main Road. For additional information, contact www.aquidneckgrowersmarket.com.

The Mount Hope Winter Farmers’ Market at Mount Hope Farm in Bristol is open Saturdays from 9 a.m. to 1 p.m. Among Press Release Provided By RI Department of Environmental Management www.dem.ri.gov/news/2012/pr/1116121.htm

www.rifitmag.com | volume one issue ten

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46

RIFIT | Fitness, Health and Wellness

It’s not about having time.

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www.rifitmag.com | volume one issue ten

47

R hod e I s la n d Pilates Studio

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Try a FREE Barre Class 1 per client. Barsculpt or VBarre.

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FITNESS WELLNESS

Big Brain on Brad!

HEALTH

Check out the

by Ryan McGowan, Warwick, RI

Even though I’m in the industry, I feel that physical fitness is overrated. It’s one component of physical health (a distant second to nutrition) that is just one piece of the total health pie. I like the book Fourfold Path to Healing by Dr. Thomas Cowan. He writes that to achieve optimal health, we need to have our physical, mental, spiritual, and emotional bodies in balance. I agree, and have some ideas on how to implement mental training into your routine.

Here are 7 ways to get your brain as shredded as your abs:

1. Practice awareness in movement to strengthen your mind-body connection. Mindlessness has a time and place, but movement shouldn’t be one of them. Instead of staring at the screen on the cardio machine, learn and/or practice skills in your training.

Balancing is an excellent skill that demands focus, and carrying is a skill that’ll test your fortitude. Try these and other skills in various settings and situations, and you’ll have your brain’s full and undivided attention!

2. Get nervous, then conquer!

Whether you’re preparing for a race, first date, public speech, etc., performing while tense is good for

Honor your brain’s messages. We all have strong and weak days, high and low energy days.

your mental power. The rush of getting your central nervous system fired up and the subsequent confidence that comes from prevailing during these experiences build strong minds!

3. Deal with it (for a little while)!

A group of friends and I do monthly cold water plunges. The discomfort is undeniably strong, but it’s temporary and definitely worth the serotonin reward! Or, from the “don’t knock it ‘til you try it” file, start your day by winning a mental battle with cool-cold showers. You’ll feel invigorated and accomplished before even leaving the house!

4. Honor your brain’s messages.

We all have strong and weak days, high and low energy days. If your body says “walk” on a day you’ve scheduled a run, then listen. But, if your body says “faster” or “heavier” during your workout, listen then, too!

5. Meditate. Start with 10 minutes; you’ll love it.

6. Set your mind free! Every now and then be spontaneous and random in your workout. Chances are you’ll do things you did when you were a kid; in other words, you’ll be more creative and have more fun!

7. Do some research and eat brain food. The act of research and self-experimentation is an awesome learning experience. In general, highquality fat is good for your brain and sugar/refined carbs are not. You can take it from there.

Bonus activities: visualization exercises can help your performance, hill/sprint repeats test your will, and “all-weather” workouts build toughness.

Now go train your brain!

Ryan McGowan is the owner of Laid-Back Fitness in Warwick and RI’s only MovNat Certified Trainer.

He focuses on skills of natural movement in lieu of standard reps and sets of exercise. He also organizes the Frozen Clam Plunge on New Year’s Day at Goddard Park in Warwick.

www.rifitmag.com | volume one issue ten

49

City/Town of Residence: Providence, RI Age: 24 Occupation: Dietary Aide and studying for ACE Certification for Personal Training

I pushed myself and I completed the race. Safe to say, I’m addicted to competitions now. From the shy overweight guy I was as a teen to this in-shape young man that I’ve grown into that completed a Spartan Race—no feeling quite like it!

Your sport or fitness activity: Running and weightlifting

What motivates you?

Remembering how unhealthy I was as a teenager and never wanting to return to that state of unhappiness. Also, I love researching new workouts because I have to switch things up constantly. Variety is the spice of life, right?

Recent events you have competed in: Spartan Race Amesbury, CVS 5K, Steven K. Latimer 5K, Color Run Providence, Gloria Gemma 5K.

Best local eats: Baja’s on Thayer Street and Bob & Timmy’s Pizza on Federal Hill. Both spots have a place in my heart.

Events you are training for: My first-ever half marathon next year, as well as the Spartan Beast in Boston 2015.

Famous person you would like to have dinner with: Janet Jackson, because I feel that we are meant to be together.

What is your proudest fitness accomplishment?

My proudest fitness accomplishment would have to be completing my first Spartan Race. The sprint course is usually 3.1 miles, but they changed it to 4.8 miles. I knew that would be an even bigger challenge, but I had no choice but to rise to the occasion. By the end of the second mile, I wanted to quit. I had to remind myself why I signed up in the first place, to prove that I can handle whatever obstacle came my way. Not just on the course, but also in my personal life. So,

Favorite cheat meal/snack: Food. More specifically, Oreos and ice cream.

Family: Single

Best thing about living in RI: Being born and raised in a small city, you basically grow up knowing everyone (which can also be a bad thing, but that’s another story). I’ve been fortunate to make some incredible friends who are also positive-minded people that encourage me, which makes me want to better myself. There’s quite a few to name, but they know who they are and they know that I love them.

One thing people don’t know about you: When I was four years old, Barney came to my birthday party.

When Barney tried to leave, the rest of the kids and I tackled the poor lady inside the costume. A bunch of kids hopped up on cake and Smarties have the strength of 10 bodybuilders.

Fitness tip for RI Fit Readers: Everyone should incorporate bodyweight exercises into their workouts. I’m talking push-ups, pull-ups, squats, burpees, lunges, etc. Those movements will give you insane results to your physique, and they don’t even require a gym membership. You can do them in the comfort of your own home or outdoors, whatever floats your boat.

Additional Comments: If anyone is interested in following my fitness journey or checking out my workouts, you can follow me on Instagram: @vxmartin. Remember that having a positive mindset is the first step towards achieving your goals.

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RIFIT | Fitness, Health and Wellness

Should I see a physical therapist or a chiropractor for my pain?

Why not see the doctor who is both?

Celebrating 35 Years Strong & Steady

Dr Andrew Crellin has been practicing physical therapy and chiropractic for 30 years and combines the best of both professions when developing unique programs for his patients. Dr Crellin has been certified in treating sports injuries, is on staff at Women & Infants Hospital and has treated hundreds of pregnant women with neck and low back pain. He is the past president of the Rhode Island Chiropractic Society and member of the American Chiropractic Association.

If you are having neck, back, upper or lower extremity pain give Dr. Crellin a call and put two healing professions to work for you.

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231 Reservoir Avenue Providence, RI | Phone 877-434-6180 | www.gemmalaw.com www.rifitmag.com | volume one issue ten

51

WELLNESS HEALTH

To stay on track, we must listen deeply to ourselves and care about the right things.

by Dr. Kate Siner, Providence, RI

After taking my son to freshman orientation out of state, I came home to Providence and to my precocious grey cat Althea. Althea was not happy that I had left her at home, so she woke me up at 7am by breaking glasses. I am serious.

She broke two glasses.

You should know that I had someone stay at the house with her for most of the time that I was gone. She was well cared for, even entertained, but for her that did not matter. She did not get what she felt entitled to, so she gave me the cat version of the middle finger.

She is now sleeping soundly on the chair like nothing ever happened. So what is the moral of the story?

No matter how hard you try, the people who love you may get angry if they don’t get what they want. This is a common occurrence when we start to change ourselves—like when we take on a new exercise plan or diet.

How often have you doubted your direction or changed your commitments because you made someone close to you upset? Or, even, how often have you not expressed your pleasure or displeasure to avoid upsetting others?

You can’t create the life you want if you pay too much

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RIFIT | Fitness, Health and Wellness

attention to every whim and mood of the people around you.

I am not saying you shouldn’t care. Listening to the people we love is very important. However, where things get tricky is when we stop listening to ourselves because of what we hear. To stay on track, we must listen deeply to ourselves and care about the right things.

The right things are: Did I do the best I could? Did I act in a way that is in line with my values? Did I stay true to my intention?

We also need to determine when a negative reaction is a sign that we are letting go of what no longer serves us or when it is a sign that we are going in the wrong direction.

Sometimes the frustration of another person can be a reason to jump to the conclusion that it is a sign you are doing something wrong, when really, it is a moment to check in with yourself. How do you feel about what you are doing and where you are heading? If you feel good when you think about your direction, then keep going and be ready for life to shift around you. If you don’t feel good about your direction, then really pause to take in the feedback. See how it can help inform you about your next steps.

Dr. Kate holds a PhD in Psychology from Saybrook University and has provided world-class training in entrepreneurial and personal development for more than a decade. Her business, Dr. Kate Inc., provides mentoring, retreats, virtual classes and more to help highly motivated individuals change the world for the better by transforming themselves.

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RIFIT | Fitness, Health and Wellness

Recipe of the Month

Vegetable Lasagna Brought to you by your local Dave’s Marketplace

Ingredients

Directions 1. Wash all vegetables thoroughly for 30 seconds.

2. Saute vegetables in oil with salt, pepper and basil until al dente.

3. White Sauce: Melt butter in saucepan, add flour to make roux. DO NOT BROWN. Gradually add milk, constantly stirring, until brought to a boil. Then add nutmeg. Adjust consistency as necessary.

4. Coat bottom of pan with white sauce. Add 2 Lasagna Sheets. Next, add a layer of ricotta blend. Then, add a layer of vegetables. Add a layer of mozzarella cheese and another layer of white sauce. Repeat the process once more.

5. After the final layer of lasagna sheets, coat the top with white sauce. Cover pan with plastic wrap and aluminum foil.

6. Bake at 325°F for 50 minutes. Remove from oven and uncover lasagna. Sprinkle parmesan cheese/Ritz cracker topping to cover entire lasagna.

• • • • • • • • • • • • • • • • • • • • • •

4 fl ounces 10% Blend Oil 8 ounces Red Bell Peppers, julienne 8 ounces Yellow Bell Peppers, julienne 8 ounces White Mushrooms, slice 8 ounces Broccoli Florets, slice 8 ounces Spanish Onion, slice 4 ounces Green Zucchini Squash, slice 4 ounces Yellow Squash, slice 2 ounces Peeled Carrots, shredded 3/4 tbl Spicemill Dried Basil 0.38 tbl Salt 1/4 tbl Spicemill Ground White Pepper 4 ounces Land O’ Lakes Butter, for roux to make White Sauce 0.38 tbl Spicemill Ground Nutmeg, for roux to make White Sauce 4 ounces Pillsbury Flour, for roux to make White Sauce 1 qt Garelick Milk, for White Sauce 1/2 cup Supreme Mozzarella (shredded) Cheese 12 ounces Ricotta Blend, see recipe!

1/4 cup Spicemill Dried Parsley 3 sheets Carla’s Egg Pasta Sheet 1/4 tbl Spicemill Spanish Paprika 3/4 ea Ritz Cracker & Parm Cheese [about 1/2 cup per pan} www.rifitmag.com | volume one issue ten

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1st

Annual Performance PT 5K Walk/Run Pierce Field, East Providence, November 9, 2014, 10:00 AM

1

2

3

4

5

6

7

8

9

10

11

12

1 | Bib #366 – Gil Maclean Bib #367 – Jude Maclean

5 | Bib# 100 – Rebecca Koczan

9 | Bib # 195 - Katrina Spratford – first place overall, 17:29 time

2 | Bib# 130 - Curt Beckwith

6 | Michelle Muscatello

10 | Ronald McDonald House of Providence receiving their beneficiary check

3 | Bib #186: Emily Howard

7 | Bib #103 - Krissy Waters

11 | Volunteers and Officials

4 | Bib # 400: Liam Shibles

8 | PPT 5K Director, Kimberley Chula-Maguire DPT, and Bib #10 Jean Deprey

12 | Kids having fun!

Images Provided By Performance Physical Therapy©

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E V E

Saturday, December 13 10:00am Westerly Nature Cruises Viking Marina Westerly, RI Saturday, December 13 3:00pm Save the Bay Seal Cruise Long Wharf Dock Newport, RI

Saturday, December 13 4:15pm 5th Annual Beat Santa 5K Common Fence Point Community Center Portsmouth, RI Saturday, December 13 Jingle All the Way 5K Ephralm Curtis Middle School 22 Pratts Mill Road Sudbury, MA Sunday, December 14 10:00am 31st Christmas 10K Run & 3.3 Mile Walk Rogers High School Newport, RI

Sunday, December 14 11:00am Amica Downtown Jingle 5K and Elves 1K Rhode Island Convention Center Providence, RI

Sunday, December 14 11:00am Marathon Sports “Somerville Jingle Bell Run�

Davis Square, 247 Elm Street Somerville, MA Wednesday, December 17 (Recurring on Wednesdays) 5:00pm Roger Williams National Memorial Weekly Wednesday 5K Fun Run Roger Williams National Memorial Providence, RI Thursday, December 18 (Recurring on Thursdays) 6:30pm Thursday Night Pub Run Fastnet Pub Newport, RI Thursday, December 18 6:30pm RIRR Thursday Night 5-Mile Fun Pub Run Ladder 133 Providence, RI Saturday, December 20 11:00am Save the Bay Seal Cruise Long Wharf Dock Newport, RI

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RIFIT | Fitness, Health and Wellness

Saturday, December 20 11:00am Westerly Nature Cruises Viking Marina Westerly, RI Sunday, December 21 10:00am Old Mountain 5K Trail Race Old Mountain Field Wakefield, RI

Friday, December 26 1:00pm Nooseneck 18K (Seventh Annual) Tavern on the Hill West Greenwich, RI Saturday, December 27 10:00am Westerly Nature Cruises Viking Marina Westerly, RI Saturday, December 27 2:00pm Save the Bay Seal Cruise Long Wharf Dock Newport, RI

NT S

Sunday, December 28 10:00am Westerly Nature Cruises Viking Marina Westerly, RI

Thursday, January 1 10:00am After Party 5K Run/Walk 473 Taunton Avenue Seekonk, MA

Sunday, January 18 12:00pm Save the Bay Seal Cruise Long Wharf Dock Newport, RI

Monday, December 29 10:00am Westerly Nature Cruises Viking Marina Westerly, RI

Thursday, January 1 12:00pm The Frozen Clam New Year’s Plunge Goddard Park State Beach Warwick, RI

Friday, January 2 11:00am Save the Bay Seal Cruise Long Wharf Dock Newport, RI

Monday, January 19 11:00am Save the Bay Seal Cruise Long Wharf Dock Newport, RI

Tuesday, December 30 10:00am Westerly Nature Cruises Viking Marina Westerly, RI Wednesday, December 31 10:00am Save the Bay Seal Cruise Long Wharf Dock Newport, RI Wednesday, December 31 10:00am Westerly Nature Cruises Viking Marina Westerly, RI

Saturday, January 3 11:00am Save the Bay Seal Cruise Long Wharf Dock Newport, RI Sunday, January 4 11:00am Save the Bay Seal Cruise Long Wharf Dock Newport, RI Saturday, January 10 3:00pm Save the Bay Seal Cruise Long Wharf Dock Newport, RI

Saturday, January 24 12:00pm Save the Bay Seal Cruise Long Wharf Dock Newport, RI Saturday, January 31 All Day Poliquin Group Winter Open Weightlifting Meet Poliquin Group World Headquarters—Gymnasium Greenwich, RI

FOR MORE EVENT INFO OR TO POST AN EVENT VISIT US AT RIFITMAG.COM

Saturday, January 17 11:00am Save the Bay Seal Cruise Long Wharf Dock Newport, RI www.rifitmag.com | volume one issue ten

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Congrats to the MANIC TRAINING TEAM who won top gym and 2nd overall in the New England Fitness Challenge 2014 competition.

Come join the winning team and perform the workout that prepares you for a 12 hour obstacle challenge!

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RIFIT | Fitness, Health and Wellness

RI FIT

EXERCISE MYTHS MYTH #1: YOUR CARDIO MACHINE IS COUNTING THE CALORIES YOU’RE BURNING

FACT: Caloric burning depends on one’s age, fitness level, BMI, and sex.

Different sexes at different fitness levels and BMI’s burn calories at different rates. Some machines don’t even ask for weight or sex.

MYTH #2: HEART RATE MONITORS WILL LET YOU KNOW HOW HARD YOU’RE WORKING

FACT: Monitors can falter depending on what kind of work you are doing. Your own body is better at telling you how hard you are working. You can measure how intensely you’re working out depending on whether you can talk in full sentences, short phrases, or are barely able to muster a few words.

MYTH #1:

YOUR WEIGHT IS THE

END ALL, BE ALL FACT: Your weight has little to do with your fitness level. Muscle weighs more than fat, so it’s common to see an increase in weight when performing lifting regimens after a few weeks. Measure by how your clothes fit and how you feel overall. www.rifitmag.com | volume one issue ten

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401-523-1008

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