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FITNESS HEALTH WELLNESS
Take the Gym Out on the Water With
STAND-UP PADDLEBOARDING Tips for Eating Organic on a Budget
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PLUS
Stand-Up Paddleboard Directory
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Ways to Balance Wants & Needs PROTEIN SHAKES Are they worth the hype?
Fitness Enthusiasts Fit Over 50
Weight Loss Success THIS MONTH’S FEATURED RECIPE: VEGETABLE LASAGNA. DETAILS INSIDE www.rifitmag.com | volume one issue six 1
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FIT RI
FITNESS HEALTH WELLNESS
John A. Resnick Founder
from the editor This past June, I went to San Antonio, Texas to visit my twin sister, Kim. San Antonio might be the home of the Alamo, the River Walk and the 2014 NBA Finals winner, the Spurs, but I was more concerned about the 100+ degree weather, the major sunburns I would definitely suffer from (I’m almost 100% Irish, so at least I know how to take a burn like a champ), and how I was going to fit in my normal workout routine while I was on vacation. Sure, in the back of my mind I was thinking, “Why not just take a week off? You’re on vacation!” But I know better. So, instead of my normal workout routine, I insisted that Kim and I walk everywhere while we were touring local attractions. One day we visited Austin, about an hour away from San Antonio (we drove there, of course!). In Austin, there’s a beautiful lake surrounded by a popular hiking and bike trail that stretches for miles, and Kim suggested that we take a long walk there before going to dinner. While we were walking on a bridge over the lake, we noticed that there were people stand-up paddleboarding down below. I had never seen anybody do it before, and it looked like a lot of fun—some people even had dogs on their boards! We eventually ran into a paddleboarder while we were taking a break on a bench and we decided to ask him about paddleboarding and why he liked it. He gave us a few reasons: It’s a great full-body workout. Because you have to maintain your balance while paddling forward, you use a variety of muscles. 2. It’s fun and relaxing. While you’re on a paddleboard, you get to explore. Plus, you can even do yoga poses on your board for a calming experience over a body of water. 3. It’s social. You can paddleboard anywhere with your friends—both human and canine!
1.
I have not tried stand-up paddleboarding yet, but this man inspired my sister and I to make plans to try it the next time I go visit her, and I cannot wait! We all have normal fitness routines that get fairly boring after they’ve been repeated for 6 weeks, so why not try something new? I dare you. Grab a paddleboard and a paddle, head out to one of the many bodies of water in our Ocean State, and conquer stand-up paddleboarding. Let me know how your stand-up paddleboarding experience goes on our Facebook or Twitter page—I can’t wait to hear your story! Until next time,
Ralph Coppolino Co-Founder Gil Lantini Marketing Director Mike Casale Senior Designer Tina Farinelli Sales Associate Pam Walsh Editor Interns Amanda Silverman Brianna Duffy Brighid Donnelly Keri Biron Contributing Writers Joy Adamonis Colin Aina Ian Barlow Nate Charpentier Lori Cipolla Mike Clancy Michelle Collie Dr. Andrew Crellin Brittany Drozd Jennifer Ebbitt Matt Espeut Matthew Gagliano Cathy Hall Rachel Langley Ryan McGowan Kim Paré Celestino Paul Pam Riddle Dr. Kate Siner Amelia Sugerman Timothy Sullivan Amy Vincent Mike Virgile
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©MMXIII Axiom Publishing, LLC D/B/A RI Fit Magazine
contents
volume one issue six
Inside This Issue
10 Local Fit News 16 Fitness Products 17 RI Fit Kids 18 Keeping You on Pace 19 How to Break out of a Fitness Plateau
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20 First Things First – Setting Your Goal 22 You Can – A Fitness Story 23 Running Doesn’t Have to Suck 24 An Unlikely Addiction: Half Marathons and Me 27 Run Forrest, Run! 28 Escaping the Hamster Wheel 31 Finding Strength through Infertility 33 Recovery, Health and Performance 34 6 Reasons Why CrossFit is My Exercise Mojo 36 Where for Art Thou, Towel? 38 Take the Gym out on the Water with Stand-Up Paddleboarding 40 Rhode Island Paddleboard Directory 41 4th Annual Waterman Eco-Challenge 42 Sleep Injuries 43 5 Tips for Eating Organic on a Budget 44 Lower Crossed Syndrome 46 You Can Only Out Train Your Diet for So Long 50 6 Ways to Balance Wants & Needs 52 Is Nagging Pain Nagging You? 54 The New Way to Find Health in the Workplace 55 Protein Shakes – Are They Worth the Hype? 56 Fitness Enthusiast – Nicholas Santilli
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ON THE COVER
60 The Best Anti-Depressant on the Market
Featured Story
62 Weight Loss Success – Sarah Amore
Take the Gym
63 Recipe of the Month – Dave’s Fresh Marketplace
out on the Water
64 Events
with Stand-Up
66 RI Fit Bits
Paddleboarding
58 Taking the Leap
23 58 www.rifitmag.com | volume one issue six
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Local F
FOUR PADDLE TRIPS THIS SEASON
P R O V I D E D B Y T H E W O O N A S Q U AT U C K E T R I V E R WAT E R S H E D C O U N C I L site on Sunday, September 14th. Come and experience the final paddle of the season with the WRWC Board and join them afterward for drinks and conversation.
On Thursday, August 14th we’ll head up river to Georgiaville Pond in Smithfield. We will begin with a tour of the historic Smith-Appleby House, built in 1696, and then paddle our way to the town beach for a refreshing sunset swim. This is an easy, beginner-friendly paddle.
This summer, the WRWC will be leading four exciting and informative paddles on the historic Woonasquatucket River. Some of Rhode Island’s foremost experts on history and ecology will be leading trips in our “floating classroom” as we explore the hidden beauty that runs from Smithfield through downtown Providence. The WRWC has a fleet of canoes and kayaks with your name on it, and offers paddling and safety instruction before each trip, so paddlers of all skill levels and experience are welcome! These trips provide a truly unique view of one of Rhode Island’s most significant rivers. In addition to offering great paddling and beautiful scenery, these tours provide an excellent opportunity to learn about the river’s history and the wide variety of birds and wildlife that call the Woonasquatucket River home. Our first trip will be a beautiful, scenic paddle from South Water Street to Eagle Square and back. On Thursday, August 7th we will be exploring a rarely seen and surprisingly lush wooded corridor hidden in the middle of the city. Neil Anthes, Visitor Services Specialist for the U.S. Fish & Wildlife Service, will be our tour guide as we explore the ecological history of the river from Pre-Colonial times to present day. He’ll highlight the native and non-native species that now line the banks of this section of the Woonasquatucket River. If you miss this amazing trip, don’t worry! We will be revisiting this beautiful
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RIFIT | Fitness, Health and Wellness
Want to see some incredible wildlife? Join us on August 23rd for a journey across Stump Pond in Smithfield. We’ll arrive at the north end of the pond and hop out for a picnic lunch and hike through part of the beautiful Mowry Conservation Area. Then, we’ll paddle back along the east side of the reservoir. Local birding expert Evan Lipton will provide instruction and insight on bird watching throughout our trip. Advance sign-up is required for all paddling trips! To register, or for more information: E-mail or call Erik Talley at the WRWC etalley@wrwc.org or 401-481-1376 Price: $40/person if you are using one of our boats, $20/person if you are bringing your own boat. When registering, please provide the following information: 1. Whether you will be using one of our boats or bringing your own. If you will be using one of our boats, please note whether you prefer a canoe or a kayak. The canoes hold two (or three in some cases) people. 2. The names of all of the people you are registering for this event. 3. A phone number, ideally one that we can reach you at on the day of the paddle in case of last-minute issues such as weather-related changes. 4. If you have one, an email address that we can use to send you directions and related information. If you do not have an email address please provide a U.S. Mail address and we will mail you the directions.
Fit News RADICAL REELS TOUR
The best high-adrenaline films from the Banff Mountain Film Festival are coming to New Haven on Tuesday, September 16th. There is no better way to get stoked about skiing, biking, riding, or paddling than by seeing the 2014 edition of the Radical Reels Tour! We’re talking jaw-dropping bike jumps, nail-biting kayak drops, and mind-blowing powder. The Radical Reels Tour, presented by The Banff Centre, continues to push boundaries with the best action sports films from the annual Banff Mountain Film Festival. Experience more than half a dozen wild action sports as seen through the eyes of some of today’s top athletes and most talented adventure sport filmmakers. Join the party for a good cause. Proceeds of the presentation will go to Paradox Sports Connecticut. See you there, adrenaline film lovers! For more information on the Radical Reels Tour, including tour locations and dates: www.radicalreels.com
ACTION – SPORTS – FILMS
Hosted by Denali the Radical Reels Tour screens in New Haven on Tuesday, September 16th at 7:30PM at Yale Law School Levinson Auditorium. For tickets and information: www. denalievents.com. For local information, theatre details, time of show, and tickets... Contact: Amy Parulis Website: www.denalievents.com Phone: (203) 458-1639 ex 208 E-mail: amy@tbtalk.com For details about the Banff Mountain Film Festival and The Radical Reels Tour or The Banff Centre: Jill Sawyer, Media and Communications Officer The Banff Centre 403-762-6475 • Jill_Sawyer@banffcentre.ca www.banffmountainfestival.ca www.rifitmag.com | volume one issue six
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Local F
O2x Summit Challenge ‘Mountain Running Experience’
C O M E S T O S U G A R B U S H , S U N D AY R I V E R , L O O N A N D W I N D H A M A night under the stars on Vermont’s Mt. Ellen, farm-to-plate breakfast and dinner, and a post-race celebration featuring live music and Peak Organic beer – those aren’t the only things that make the O2X Summit Challenge a different kind of adventure race. But they’re a good start. An outdoor experience for runners, hikers and nature lovers, the O2X Summit Challenge Series debuts on Mt. Ellen at Sugarbush Resort on September 13. Events at Sunday River, Maine (Sept. 27); Loon Mountain, N.H. (Oct. 18); and Windham Mountain, N.Y. (Oct. 25) round out the series. O2X Summit Challenges stand apart from typical manufactured obstacle races, at the same time offering much more than the straight-to-the-summit mountain run. Courses will combine single-track trails and open slopes with creative natural obstacles like stream crossings, rock scrambles, downed trees, and glades, ending with a summit finish. There are no man-made walls, no excavating – creating a course with a 4,000-foot mountain as the canvas, O2X founders just didn’t see a need for that stuff. “O2X Summit Challenges are crafted mountain experiences fundamentally different from simple uphill running races,” said Gabriel Gomez, co-founder of O2X Summit Challenges. “We’ve worked with local mountain managers to create challenging and enjoyable adventures for all levels of outdoor enthusiasts.” The course can be approached as a hike (take in the scenery), a run (there’s money on the line) or a mix of the
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RIFIT | Fitness, Health and Wellness
two (because most of us just can’t sprint all the way up a mountain). Participants can choose between Single Diamond routes that gain at least 1,000 net vertical feet over at least four miles, and Double Diamond routes, gaining at least 2,000 vertical feet over up to eight miles.
GOOD, CLEAN FUN AT BASECAMP Pre-race camping, post-race celebrating and a fun, communal atmosphere will be in full effect throughout the event. A weekend-long “BaseCamp” will offer on-site camping, meals, scheduled nature hikes for friends and spectators, trainingand-performance exhibits and a farmers market-inspired gathering of local fare. Ever stuck around for the conclusion of a concert or sporting event to see the mountains of trash and debris-strewn fields left behind? O2X organizers are committed to running a clean event and not letting that happen. That’s why they brought in a crack team of music festival green-up pros from a non-profit organization called REVERB. “We have pushed hard from the conception of this event to hold ourselves and our partners to the highest standard of environmental responsibility,” said O2X co-founder Craig Coffey. “A zero-impact event is what we’re all striving for, and bringing in REVERB is another step toward our goal.” O2X organizers are committed to composting and recycling, working with local suppliers to reduce shipping impact, avoiding single-serve packages and donating salvageable
Fit News foods in the local area after the event. All O2X courses are built to U.S. Forest Service guidelines, and organizers are committed to a first-of-its kind Remediation Pledge to leave the mountain in better shape than they found it.
WIN CASH MONEY The debut event at Sugarbush is the first in four O2X events that make up the Summit Challenge Series. Men’s and women’s series winners will be awarded $1,000 each at the final Windham Mountain event.
Each individual event will feature $1,500 purse, with Double Diamond men’s and women’s winners taking home $500 each, and Single Diamond course winners receiving $250 each. A special “Rise Beyond” award will also be given for the most inspiring participant story. Registration is $120 per event including parking, insurance, and bag drop. Racers who sign up for four 2014 races gain free entry to any single race in 2015.
To register, visit www.O2X.com. www.rifitmag.com | volume one issue six
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SUNDAY S E P T E M B E R 21,
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CELEBRATING OUR 25TH YEAR! It’s more than a race. It’s a day of fun for all ages: • 5k run/walk • Youth races • Tufts Health Plan High School Inspirational 3k • Corporate team competition • Health/gym and college challenges • 2014 USA 5k Men’s and Women’s Championships A portion of event proceeds go to local charities.
2014 CVS Caremark Downtown 5k COME RUN , WA LK OR CHE E R . Space is limited! Register today at: www.cvsdowntown5k.com
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Our Mission
RETURN THE WORLD OF OUTDOOR FOOTRACING TO IT’S ROOTS. NO GIMMICKS, NO TOYS, NO TRICKS.
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FITNESS PRODUCTS Fresh Feet Wipes
THE FRESH FEET WIPES STORY
When she was single, living in Boston, Ann Malik and her girlfriends used baby wipes to clean their feet after a summer day in the city or a night out on the town. Now, as a mom of 3 young kids, she has a lot more feet to clean! So, in 2011 she created Fresh Feet Wipes® to easily tackle dirty and stinky feet after a day in flip-flops. Specifically formulated for your feet, with natural ingredients and peppermint oil, these wipes leave your feet clean and refreshed! Malik founded Rhode Island-based Jasmine Seven LLC to create product solutions to help make the lives of active families a little bit easier. Since the launch of Fresh Feet Wipes, the product line has expanded to include:
To learn more about Fresh Feet Wipes or to make a purchase, visit FreshFeetWipes.com.
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RIFIT | Fitness, Health and Wellness
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Giving Back
Since day one, Malik has committed to donating 10% of profits to both local and national organizations, and has also pledged to be eco-conscious by limiting packaging material and plastics used during production of all products.
GET UP AND GET OUT: Making Fitness Fun for Your Kids! by Kim Paré, Providence, RI
The U.S. Department of Health and Human Services recommends that young people ages 6-17 engage in at least one hour of physical activity each day. I am a mom and even as a fitness professional, it is sometimes hard to build that balance between my job and making sure my kids get the outdoor activity time they need. Kids are sponges. They absorb information from their surroundings every day. What they absorb is largely controlled (in the early years) by what they see their parents doing. We see this all the time--think of the boy who plays with Legos because his dad is an architect or the girl whose Barbie is taking care of a stuffed animal because her mom is a veterinarian. What we do daily as parents has a direct effect on what our children do. If you come home from work, plop down on the couch and watch two hours of television, what do you think your child is thinking? Conversely, if you get home, lace up your sneakers and take that child for a walk, what message does that send? A study done by the Kaiser Family Foundation found that today, 8-18 year-olds devote an average of 7 hours and 38 minutes to using entertainment media across a typical day, amounting to more than 53 hours a week. As the summer winds down, I am making an extra effort to ensure that we use family time as an opportunity to get outside and get active. Right now is the perfect time to get outside and get moving! The weather is great, and there are so many outdoor activities for families. Walking, biking, kayaking, hiking and swimming are just a few things you can do with your kids. Even babies and toddlers can be toted around in strollers, bikes and boats. If it’s not raining, there is no reason to be inside! The Centers for Disease Control and Prevention states that
building these active habits will help your children focus better in school, be more likely to achieve academic goals, and set them up for healthy lifestyle practices as an adult. Rhode Island has some of the most beautiful places to stay active. Try biking the East Bay Bike Path, kayaking Narrow River in Narragansett, swimming at our state beaches or even walking the Cliff Walk in Newport. These are all inexpensive ways to keep you and your family moving this summer. And a family that plays together, stays together. These are the moments your children will remember. They will not have fond memories of playing video games by themselves all summer. You don’t need to travel far. Go to your local playground, and instead of burying yourself in your iPhone while the kids play, join them or suggest a game of tag for all of you. Baby steps are okay! It can be as simple as going for a 10-minute walk after dinner. They’ll be happier, healthier, and they might just soak up more than sunshine... they’ll watch you and learn how to stay active for life. Now grab the sunblock, get outside and go have fun! Kim is the Group Fitness Director at CORE Center of Real Energy and she routinely takes her 3 kids and her workouts outside!
www.rifitmag.com | volume one issue six
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FITNESS WELLNESS HEALTH
KEEPING YOU ON PACE by Michelle Collie, Providence, RI
I checked the temperature after my run today–over ninety degrees. This is beautiful weather for relaxing on a beach, but it’s sweltering conditions for anyone headed out for a run. I was drenched in sweat. (Even after taking a cold shower, my body continued to sweat for another hour!) Despite the often oppressive heat of a New England summer, I am still committed to running. Donning sunglasses, a hat and sunscreen protects me from the sun’s rays, but I am often disappointed at the fatigue I feel when running outside. Why is it that we are unable to run as fast or as far in the heat? Studies attribute it to thermal regulation, which is one’s ability to regulate core temperature. The average at-rest body temperature is 98.6 degrees Fahrenheit. When running in the heat, it is normal for our body temperature to be between 101 degrees and just below 103 degrees. Typically, fatigue and light-headedness are felt around 103 degrees. At 104 degrees, the body is generating too much
When running in the heat, it is normal for our body temperature to be between 101 degrees and just below 103 degrees 18
RIFIT | Fitness, Health and Wellness
heat to dissipate and the risk of heat exhaustion (and in extreme cases, heat stroke) sets in. The fatigue felt when running on hot and humid days is due to the body actively moderating the workout intensity to protect against overheating and essentially damage to the brain. So, running in warmer temperatures is safe, as long as you listen to your body. If you are feeling light-headed and/or experiencing a headache, cramps, nausea, or extreme fatigue, you should slow down.
There are three scientifically proven strategies that will help improve your summer running performance and experience. The first strategy is acclimatization, which is a one- to three-week process during which the body makes physiological changes to get used to running in the heat. The next strategy to implement is proper hydration, and replacing the fluids lost through sweat. Finally, precooling is important. It involves lowering the core body temperature before heading out in high temperatures. To combat the heat and humidity at this time of year, I drink extra ice water throughout the day and stay in an air conditioned room during the hour before my run. Sometimes, I even do dynamic warmup exercises inside. All of these tactics have improved my summer running. Ninety degrees and 80% humidity does not prevent my planned run. I simply consider it an added challenge, similar to the challenges we deal with in every aspect of our lives. And despite being soaked in sweat when I finish, and maybe a little disappointed that I can’t run at the same pace as I can when it is 50 degrees, I am satisfied that my mind and body can stay on pace, and I feel a sense of accomplishment. Michelle Collie, PT, DPT, MS, OCS is a physical therapist, 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.
FITNESS
HOW TO
WELLNESS
Breakout HEALTH
OF A FITNESS PLATEAU by Lori Cipolla, Cranston, RI
First things first, what causes a fitness plateau? As our bodies become accustomed to performing the same exercise routine, they will not respond the same. The changes are not as prominent. Your body has adapted to this particular chain of exercises and is no longer challenged. At this point, your body is burning fewer calories. What do you do now? Typically, you will want to make adjustments in your workout routine every 4-8 weeks based on monitoring your individual progress. Far too often, I will see people systematically do the same routine over and over and over at the gym. It’s great to want to be faithful to going to the gym, maintaining a schedule, doing your routine, and staying on plan. Just keep in mind that no plan is set in stone and if a plan isn’t working and you stop seeing changes in your body composition, then it’s time to change up the plan. Does this mean you can never perform these particular exercises again? NO. It doesn’t mean that at all. As a matter of fact, you may elect to not change every exercise in your routine, but instead keep one and change the sets and reps preformed. If you are having trouble with putting together performed exercises, you can always seek out the advice of a personal trainer. I will provide an example of an ab workout that you would do at the end of strength training days and then a switched ab workout.
Plan A:
This is a superset, which means you do 1 set of each exercise before stopping for 45 seconds and then repeating. Basic Crunch: 3 sets of 20 superset with plank with arm rotation: 3 sets, 8 on each side. Decline Oblique Crunch: 3 sets of 12 superset with Reverse Decline Crunch: 3 sets of 12. Mountain Climbers: 3 sets, 30 seconds each.
for hitting plateaus. Some other reasons can be that you are not challenging yourself enough. You need to pick a weight that challenges you to complete a successful amount of reps. If you are doing 3 reps, you are probably using too much weight. If you are getting to that 8 mark and it’s easy sailing, guess what. The weight is probably too light. Now remember, you are tearing muscle fibers by strength training and repairing them through food and rest to be stronger. This leads us to your food regimen. Your meals need to have nutritional value and you should be eating enough food for your activity level. Are you getting enough sleep? Your body needs proper amounts of rest for muscle growth. One other important note: be careful not to overtrain. Yes, there is such a thing as overtraining. There comes a point where our bodies can go into a state of catabolism, which can happen any time after 1 ½ hours of training. Unfortunately, this will lead to weakening of the muscles, and who wants to lose what they worked so hard for?
The moral of the story here is that if you do hit a plateau in your workout, don’t get discouraged. It has happened to more of us than we would like to admit. The truth of the matter is that it’s very fixable. You just need to assess your situation and figure out what area of your workout routine needs tweaking. Journaling is an excellent idea to keep track of your sleep patterns, diet, training days, etc. It will help you pinpoint more easily what may need some changing.
Happy Training! Lori Cipolla is an avid fitness and health lover. She is a certified personal trainer and currently studying for her sports nutrition certification. Lori is a Figure Athlete and took home 4th place in her 1st Worlds Show in Wbff Figure Short in August. She is now training for a spring competition. Most importantly, she is a mom of 5! www. stayfitmomof5.com
Plan B:
Bicycle Crunch: 3 sets, 35 seconds each, superset with plate twist: 3 sets of 12. Stability Ball Pike: 3 sets of 15 superset with stability ball crunch: 3 sets of 12. Plank: 3, hold for 60 seconds each. Now with that being said, your fitness routine is not the only possible reason www.rifitmag.com | volume one issue six
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FITNESS WELLNESS HEALTH
First T
S E T T I N G Bodybuilders and fitness contestants need to forget life as they know it and devote their lives to their bodies.
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RIFIT | Fitness, Health and Wellness
FITNESS
Things First
G
WELLNESS HEALTH
Y O U R
by Matt Espeut, Providence, RI
There are many different programs and types of workouts in this continually evolving and confusing industry, and in order to get ideal results and avoid injury, you must select the system that works for you by fitting your needs and abilities to your program. Your first question to yourself should be WHY? You need to determine your goals first, and then you need to get the correct directions to reach this goal. Otherwise, it is like getting into your car without a map or destination. You will end up wasting time, energy and money, or even worse, end up with an unnecessary injury. You need to treat exercise as if you were taking medication. Too much is an overdose, and too little does nothing. You need the right amount for it to be effective. Note: I never encourage medication, but this seems to illustrate the idea. So with that being said, I will try to correlate your potential goal with a method of training you can adopt. Although there are different goals wanting to be achieved, three things are set in stone and apply to EVERYBODY. 1. You need a nutrition program based on whole organic foods and proper hydration. 2. You must strengthen the core before loading the body. 3. You need to master basic movement patterns such as the squat, press, dead lift, and rotational moves. These rules apply to everyone from the recreational exerciser to the most high-endurance athlete. If you do not accomplish these three things first, you will be swimming against the current, and results will be tougher or non-existent. WHAT ARE YOUR GOALS? Different goals may go from wanting to be fitter with better posture, to being a better golfer or a football player, to entering a fitness contest or bodybuilding show—and winning. If you are content with your dimensions and you just want to maintain strength and mobility, bodyweight exercises such as pull-ups, push-ups and bodyweight squats will do the trick. Add core routines like planks and bridges and you can create a routine and perform it anywhere. There are lots of progressions that can be added to create a more intense workout and adding simple equipment such as bands and med balls will create even greater challenges. GOLF I meet a lot of guys this time of year who tell me right away that they want to improve their golf game. Although you do not
G O A L
need to be athletic to play golf, having strong core stability, proper range of motion, spine mobility, and strong shoulder stabilizers is essential to avoiding injuries due to the sheer force needed to perform a strong drive. You need exercises that promote strength, flexibility, and acceleration muscles as well as deceleration muscles to help stabilize the core under force. Strong legs are important, but you need mobility and balance, so single leg exercises are helpful. Cable, rotary, and stability exercises will be beneficial to maintaining range of motion and building power. OTHER SPORTS Football, hockey, rugby or any other contact or lateral sport requires another level of intensity. If you don’t have it and your opponent does, you have a problem. If you want to play hard, you need to train harder. Your off-season should consist of at least 2 power sessions containing heavy deadlifts, squats, and press variations, as well as 2-3 metabolic/core sessions. Agility ladders, jam balls, plyo-boxes, and push sleds are all beneficial tools to make athletes strong and metabolically fit. All these tools will only work if you bring intensity to every session. You can’t get fit to the level you need for competitive sports if you don’t have a never quit attitude and mental toughness. If you can’t push yourself in the gym and are unprepared game time, you end up on the injury list. So train hard and smart and you will play at a higher level. BODYBUILDING Bodybuilders and fitness contestants need to forget life as they know it and devote their lives to their bodies. This is the most calculated and measured form of training you can do. Food needs to be weighed, measured and portioned for every meal. Exercise needs to be scheduled and never missed. You need to pay attention and understand how your body responds to certain foods, supplements and exercise. Your willpower around food has to be flawless. Giving up sugar, bread, and dairy completely and following a regimented diet for 8-12 weeks is a mandatory commitment. This takes an extreme amount of discipline and hard work, and sometimes requires high-risk practices such as dehydration and depletion to achieve certain aesthetics to impress judges. As long as you proceed with caution, a competition could be a good goal in and of itself—even if you don’t win or place, it will be a test of your discipline that you can use to accomplish your other goals in life. Matt Espeut is the owner of Fitness Profiles, and has been a personal trainer for over 20 years, helping people from ages 14 to 89 become healthier and stronger. His focus is on overall health, strength, and functional conditioning, with holistic health and nutrition as the cornerstone of his programs.
www.rifitmag.com | volume one issue six
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FITNESS
You Can WELLNESS HEALTH
A Fi t n e s s S t ory
by Matthew Gagliano, Barrington, RI
A woman in her mid-70’s carries her groceries into her second floor walkup; a grandfather runs with his four-year-old granddaughter, winning a race by a step. Seniors with energy and strength, living life to its fullest. Seniors, who take physical training seriously, knowing that it adds not only years, but quality years. The benefits of regular physical activity are well documented, regardless of age. Still, many people choose a sedentary life. According to the Centers for Disease Control and Prevention, a third of men and two thirds of women engage in no physical activity once they reach age 75, and the AARP reports that 60 percent of people over the age of 64 live sedentary lives. “Improving day-to-day function in older adults reduces healthcare, provides independency, and allows for a better quality of life,” according to the American College of Sports Medicine. Personal trainers, the college says, provide motivation, accountability and quality information, playing “an instrumental part in adding life to their years.” The best of the trainers are helping all clients, and particularly seniors, set goals that are consistent with improving their lifestyles, rather than developing Olympic athletes. “Many characteristics are associated with older age – like the inability to walk long distances, climb stairs, or carry groceries, largely due to a lack of physical activity,” says Dr. John Montgomery, a vice president of senior care solutions with Blue Cross and Blue Shield of Florida, in an article on Caregiver.com. “Some are worried that exercise will cause illness or injury,” Montgomery says. “Others think exercise means they have to do something strenuous, which they may not be
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capable of. What they may not realize is that it could be more of a risk not to exercise.” The CDC says seniors have more to gain than younger people because they are at higher risk for health problems that can be prevented by physical activity. How can seniors benefit from even moderate physical activity? The CDC, Caregiver.com and ACSM suggest that physical activity: • •
•
Can partially reduce the loss of strength and stamina attributed to aging. (CDC) Improves flexibility, especially in older adults, improves balance and fluidity, improving the ability to perform daily tasks. (ACSM) Increases mental capacity, prevents disease, improves healing and quality of life, increasing life expectancy. (Caregiver.com)
At 92, Gene is on the golf course three or four times a week, age forcing him to cutback from 18 holes each outing to nine. He hasn’t allowed age to dictate his physical activity, and his zest for life and dedication to being active allowed him to join a select few of much younger adults on a trip to Antarctica in his 91st year. Other seniors are on the golf and tennis courts, running, walking through neighborhoods, and working with personal trainers, convinced that remaining active and healthy will add quality years to their lives. And that can make a four-year-old granddaughter smile.
Matthew graduated with his undergraduate degree in kinesiology from URI and his graduate degree from Boston University. He is currently the owner of Fitness Together in Barrington and Lincoln. In addition, Matthew is the area director for Fitness Together for both Rhode Island and Connecticut.
Improving day-to-day function in older adults reduces healthcare, provides independency, and allows for a better quality of life
FITNESS WELLNESS
Joining a running club or team is a great way to meet other people who choose to spend their free time running. HEALTH
by Ryan McGowan, Warwick, RI
Seriously, when you see people running, do you see them smiling? I’ll be upfront in admitting that I would not consider myself a runner, and I am not a big fan of running. I’ve done the long runs and experienced the “runner’s high,” which is pretty cool; however, the mud run/OCR “high,” well, that’s the good stuff! Unfortunately, running is a huge part of these events. In accepting this reality, I’ve tried to find ways to make running bearable, and get good at running without doing it that much. Here are 6 tips to make running suck less, or perhaps not at all: 1. Think technique. If it’s worth doing, then it’s worth doing well! I’m talking to you−the head-chaser, the heel-striker, and the dude who flexes his upper body the whole time (need a name for that)! Whether it’s the pose method, MovNat, chi running, barefoot running, or some other method, find a way that makes sense to you and practice! You’ll become more skilled at running, but more importantly, thinking about technique takes your mind away from how much running sucks and/or how much longer you have to continue doing it! 2. Get off the street. I mentioned this a couple months ago – we have beautiful beaches and trails around here! Running on them presents more challenges and forces us to be adaptive. It also requires that we pay attention, which is a good practice no matter the movement. 3. Speed is fun! If your doctor says it’s OK, try beach or hill sprints. Go “all-out” for 10-15 seconds, then walk back to your start line and repeat. Stop sprinting when you start to decelerate,
and end your session when you notice a “drop-off” (a.k.a. “heavy legs”). Short time trials (1/4 mile, ½ mile, 1 mile, etc.) are also great for getting faster and keeping things spicy. 4. Race! Having an event on our calendar keeps us motivated to train, they’re usually held in cool places, and performing when we’re nervous is good for us! 5. Try not to be so serious. Leave the heart rate monitor, GPS, iPhone, and all the other gadgets at home and just go! Oh, and don’t run in place at an intersection. Just don’t. 6. Do it with friends. Joining a running club or team is a great way to meet other people who choose to spend their free time running. These confused folks also act as accountability partners! OTHER CONSIDERATIONS: • If you’re hurt/injured, then it’s OK to take a break for a while. If you have an upcoming event, then you might have to suck it up, but after that heal and practice other moves like lifting, climbing, crawling, or even walking. There are too many people out there who can’t run anymore because they repeatedly ran despite their bodies signaling otherwise. Since our bodies are in it for the long run, then it’s worth healing now so we don’t have limitations later. •
“Running” on a treadmill isn’t really running. It’s simply not the same movement and besides, you don’t go anywhere! I have no tips to stop hating the treadmill.
Ryan McGowan is a former engineer and ironman who left the commercial construction industry to pursue his passion of helping people become healthier and more adventurous. He is currently Rhode Island’s only certified MovNat trainer and implements a minimalist approach to fitness with more of a focus on movement skill and play. His company, Laid-back Fitness, is located in Warwick and is a combination of a fitness center and playground.
www.rifitmag.com | volume one issue six
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FITNESS
An Unlikely Addiction WELLNESS HEALTH
by Rachel Langley, Johnston, RI
I wasn’t a runner. Ever. The only time you’d hear me even squeak out a word about a desire to run involved being chased by a pack of very hungry, but very slow-moving zombies. That was a mere 3 years ago. And now, here I sit, typing away confessing to you my most unlikely of addictions…half marathons. Yes, as in running 13.1 miles for FUN. How did a girl like me, who would only run if chased by the latest hatching of The Walking Dead, end up a half marathon addict? I won’t bore you with too many “I love running!” details, but I’ll give you a little insight. In the fall of 2012, I decided to run my first 5K in memory of both my mother and grandfather. The motivation to begin this beastly thing called “running” was for those I had loved and lost. It seemed clear-cut. But the motivation to continue on quickly peaked as a personal craving desired by my heart, my head and my soul, which, from what I’ve read, is a common transformation for even the most resistant of newly baptized runners. In early 2013, I got brazen and decided it was time this 5K and 10K gal step it up. And boy did I. I registered for the September 2013 Rock ‘n’ Roll Half Marathon in Providence. I trained for months, envisioning myself as a lean, mean and injury-free half marathon running machine. Such was not the case. I pushed too hard, too fast and got injured in late May 2013. A groin pull for the record books. Just walking was a challenge the first few weeks and as we moved into sweltering summer
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RIFIT | Fitness, Health and Wellness
months, I backed off the dream of completing my first half marathon. I hobbled my way through long walks and spin bike sessions to work the muscles back into shape. By midAugust I was feeling human again, and with that timing came the email from R n R Half Marathon organizers. It included convention information, packet pick-up advice and lastly… the key part of the drug I never knew I needed…my half marathon BIB NUMBER. Game ON! I couldn’t resist it. I felt the adrenaline pump kick in and wanted a taste of what the half marathon experience was all about. Training picked back up with only about a month and half until the start line stared me down. I wanted a fix of something I’d never had. I was running much slower (thanks, groin pull gods), and simply because I couldn’t bear the thought of experiencing another injury so close to Rock ‘n’ Roll Half Marathon race date. I’d make this dream a reality, and I did. The finishing time may not have been impressive to others, but to me, with only a month and half of training behind me, my 3hr 47min time was welcome. I crossed the finish line smiling from ear to ear. The high was like nothing before, a high I swore I’d never need another fix for. It felt as if I’d be on cloud nine forever. Eventually I lowered my landing gear and touched back down on solid ground. Clearly one half marathon wasn’t going to be enough. Not too long after completion of my first, I was scouting event sites and lurking on Rhode Island runner forum boards. I tried to decide which half marathon event pushers…I mean half marathon event organizers...would get my cash. I needed to feel that finish line vibe all over again.
FITNESS
n: Half Marathons and Me WELLNESS HEALTH
It was the Cox Providence Rhode Race Half Marathon in May of 2014 that bent my ear, winked its knowing wink and got me to pony up the money to run it. Just one more race, I thought. A two-time half marathoner sounded better than a one-time thing. Twice proved it was no accident. Just one more time. So I told myself. I completed the Cox Half with a new personal record (PR ) on a beautiful, but warm spring day. By a slim 2 minutes, my time was 3hr 45min. I danced in the joy of my new PR. But a feeling took over, what if I could beat THAT time. And then a massive rush of “what if’s” and then this thought grasped me… What if I trained even better the THIRD time and got a new PR to beat them all? I felt the giddiness take over and the butterflies in my stomach doing their victory dance as I submitted once more to lurking and stalking new, more scenic half marathons. Downtown Providence, although beautiful, had been done twice. I needed something NEW. Something tempting me and my money, and offering a fix like never before. It took a while, and while I considered the thought that my weightlifting was plenty to keep me challenged, and a fantastic fix all on its own, I still kept my eyes open.
The only time you’d hear me even squeak out a word about a desire to run involved being chased by a pack of very hungry, but very slow-moving zombies
And then, like a beacon from a virtual street corner, I saw her. She was different, a new type of drug I hadn’t had yet sampled, sights and sounds that I had not yet experienced. It was love at first sight and my addiction
was cemented. Number three, the Gansett Half Marathon on November 2nd of this year. Its course is scenic, expansive and by the ocean. The time of year…perfection! Yes, this will be my second half marathon within one year. And my third half marathon in total. My addiction vindicated by “… just one more race.” No one, and I mean no one, could be more surprised by this unlikely desire and craving to continually push myself those 13.1 miles. I find the start line and the finish line to be the most exhilarating. And, of course, at some point during those long miles, you swear to yourself “I’ll never do this again.” But then you do. Because it is the healthiest of addictions. And it is one that feeds your heart, your mind and your spirit. It is proof that a runner’s high exists and that it is the best of the best. Happily, I’m back running my old pre-injury pace, and for that I thank my strength training. I feel a potentially potent new PR on the horizon and the adrenaline of that thought has me buzzing. But I’m certain that three will be my lucky number, and that once I’ve completed THREE, I will have broken the addictive cycle of half marathon racing. Right? And then I realize, like any true addiction, admitting you have a problem is the first step. So with that, my name is Rachel Langley, and I’m a half marathon addict. Rachel Langley is a passionate fitness enthusiast, runner and founder of Body Made Better Fitness. She is certified as a Personal Trainer and Group Fitness Instructor through IFA and currently studying for her secondary trainer certification through NASM. She is a certified Train Dirty Fitness Bootcamp Instructor and Brand Ambassador for SwirlGear. You may learn more about Rachel and Body Made Better Fitness at www.bodymadebetter.com!
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FITNESS WELLNESS HEALTH
by Timothy Sullivan, Rumford, RI
Popular medical opinion goes back and forth regarding the benefits of running and a person’s overall health. Recent studies clearly show that running has positive effects on the body, mind, and mortality when conducted responsibly, regardless of the age or condition of the runner. Running (aerobic exercise) benefits the minds of young people more than weight status during adolescence. A recently published study in the Journal of Pediatrics (February 2013) tested 11,743 students from 47 Nebraska public schools on their aerobic fitness and compared standardized mathematics and reading scores with measurements of Body Mass Index (BMI), free/reduced lunch status, sex, race, grade level, and school type in order to determine the best strategies school systems should take to maximize overall student test scores. The conclusions found that “Aerobic fitness was a significant predictor of academic performance; weight status was not.” It goes on to say, “Weight status…was not a significant predictor of passing the…math or reading tests…to improve academic performance, school systems should focus on the aerobic fitness of every student.” When distance running became a more popular recreational activity back in the early 80s, there were critics who believed that distance running would result in people wearing out their bodies and dropping dead at a younger age than non-distance runners. In response to this question, a long-term study was set up to evaluate the effects of running on mortality over a long period of time. Dr. James F. Fries (et a) conducted a test starting in 1984 which surveyed 538 members of a Northern California running club along with a control group of 423 non-runners from the same area for comparison. In 2003 (21 years later), 284 runners and 156 controls completed the same survey and the results were compared over time. The conclusion of the
study reads as follows: “Vigorous exercise (running) at middle and older ages is associated with reduced disability in later life and a notable survival advantage.” ARCH INTERN MED/VOL 168 (NO.15), AUG 11/25,2008 One of the early critics of the benefits of aerobic exercise is a cardiologist named Dr. James O’Keefe. Despite several published works regarding the dangers that extreme aerobic exercise puts on the heart and blood vessels, he writes of the benefits to limited aerobic exercise in his article “Run for your life…at a comfortable speed and not too far.” In it he cites the results of a study published in 2011 that says “in a study of 416,000 adults followed for a mean of 8 years, 40-50 min per day of vigorous exercise reduced risk of death by about 40%.” The study cites that runners whose average weekly running mileage ranges between 10-20 miles gain the greatest advantage from their exercise when measured in terms of all-cause mortality. The bottom line is that whether you are young, middle-aged or older, aerobic exercise (running in particular) when performed in moderation (between 30-50 minutes per day) can help your brain’s performance, and improve overall mortality risk over time. Timothy Sullivan is a wellness broker who began writing wellness articles in 2009. As a lifelong enthusiast for wellness, he saw the need to publicize recent and current medical study results, translated into terms that ordinary people could understand and apply to their everyday lives. Among his accomplishments, he has developed a unique, low-tech method for gauging overall aggregate wellness in the workplace, and is the founder of Life Panel Inc., a wellness brokerage firm (www. Life-Panel.com).
Recent studies clearly show that running has positive effects on the body, mind, and mortality www.rifitmag.com | volume one issue six
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FITNESS WELLNESS
ESCAPING THE HEALTH
by Celestino (Tino) Paul, Providence, RI
Every once in a while I think back to the first obstacle course race I completed and I think of all that I had to endure during the 5.5 miles of the course: mud trails, walls, rope climbs, pools of mud, additional pools of mud filled with hay, muddy hills, a soapy water slide (that actually was my favorite one—after all that running in the heat that cool water felt nice!), swiveling ladders, and cargo nets. After getting through all of that, I was able to look back and smile, happily saying I endured a tough race and can’t WAIT to do it again next year (that, and I paid for it in advance so I have to do it!). The obstacle course can also be related to the fitness journey we take every day, minus all the mud. In the years that I’ve worked as a fitness trainer/coach, I’ve said many times that the journey towards fitness is not an easy one. There are always going to be obstacles in our path, whether they are physical, emotional or mental. They can come at you one at a time, or they can swamp you all at once, pretty much like the chest-deep pool of mud filled with hay: each step you take being harder than the last one, making it harder to walk, move, and think. The key here is to be able to find ways around them and keep driving
R E T S M A H L E E WH towards our goals, all the while keeping an eye on the prize. Case in point: During the winter it was cooler out and darker out, so you were probably often tempted to stay in your nice, comfy bed, curled up in your blankets and sleeping the day away. Or worse, since it got dark out earlier, you would probably say that infamous phrase to yourself, “Wow it’s dark out, I should go home and skip working out.” (This one happens to me all the time now so I can totally relate!) There’s also the ever popular, “I have some work I should do. I’ll just go home to catch up,” only to get home, see a show on TV, and totally kick work to the side…no work done, no workout done, just an epic fail. The time you could’ve used productively has now been lost. Then guilt starts knocking on the door, followed by doubt, then regret. What usually happens is that you start to slack off once in a while, then a couple times a week, then a week here and there. Next thing you know you’ve put off your working out altogether and now you find yourself planning your summer vacation, realizing that you’ve lost all the progress you were making and have to start all over from scratch. You may even see yourself trying all sorts of diets,
If you want to be ahead of the game and succeed in this journey, you’re going to have to put 100 percent of yourself into it
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FITNESS buying pieces of equipment or joining (or in some cases re-joining) group exercise classes to get your beach body back. Any of this sound familiar? Have I hit the nail on the head for some of you? Trust me when I tell you that I’ve been there with you. I wasn’t always a fitness nut like I am today. There were times that my fitness regiment was a rollercoaster, except with a lot more downs than ups. I can tell you this: I needed a way to get off the hamster wheel. It was frustrating. It was mentally draining. It can make you do pretty much anything to get in shape. And if you get injured trying to accomplish your fitness goals…well, we know what that can do to you mentally. There is good news, however. It doesn’t have to be this way. There is a way to beat the cycle. Above all else, remember that you started this journey for a specific reason: wanting to feel better, wanting to be healthier, preparing for that 5K race or obstacle race some of your friends are partaking in, or trying to fit into that outfit for your upcoming high school reunion. Whatever the reason, you sat down and made the commitment to yourself to become a better, healthier you. For that, I give you a big high five! Now let’s make a few simple adjustments. First off, you need to understand that this will be a LIFESTYLE commitment, not a temporary fix. If you want to be ahead of the game and succeed in this journey, you’re going to have to put 100 percent of yourself into it. There is NO half-stepping it here. This means overhauling everything, from how you eat to how you sleep to how you workout. It doesn’t have to be a cold turkey tactic; I’m sure many of you have families and a drastic change like this may not go over very well. Start off by putting healthier food in your pantry and fridge. Incorporate more fruits and
vegetables into your daily nutritional intake instead of the WELLNESS processed foods you find in the middle aisles of the store. Keep your intake as clean as possible (if the expiration date can survive HEALTH 2 ice ages, you may want to put it back and look for an alternative) and spread it throughout the day (approximately 5-6 well portioned meals comprised of one part good fats, two parts protein, 3 parts carbohydrates). The cleaner the intake, the easier it will be for your body to break it down and absorb it to build that nice lean muscle you’re working hard towards. Also, incorporate more water and natural juices. Get rid of all the sodas and processed fruit drinks— even the low/zero calorie ones. They may say zero calories, but the chemicals that are in them will do nothing but slow down the liver’s function of breaking down fat, which in turn affects the absorption of needed nutrients to build the body you’re working towards. For optimal results, make sure your caloric intake is adjusted for what you’re doing: make sure your calories for workout days are a bit higher than non-workout days. Make sure you’re making the most of your workouts. Get in AT LEAST 3-4 workouts a week, no more than six. You need to give your body time to recover from the demands you’re placing on it. Workouts can consist of weight training, resistance bands, or just bodyweight training. Keep your workout intense, focus on it being anywhere between 30 minutes to an hour. All of my clients/boot campers are on this method of training and have seen amazing results. Don’t get stuck in usual routine workouts: go to the gym, do cardio, lift weights, stretch, leave, and repeat the next day. Don’t get me wrong; this is a good routine to follow, but for the best results you need to vary your routine. The human body is an intricate machine capable of adapting to whatever you dish out to it. Around the 3-4 week mark, your body will adapt to whatever routine you’re doing and you’ll need to tweak it a bit so that it can keep getting to the next level. Change it up and shock the body. For example, if you’re doing just weight training, go for full-body workouts for a week or two and mix in cardio/sprint routines. This is also a good way to break out of plateaus you’ve hit and get your progress on the right track again. Yes, you may lose a little bit of strength due to the change, but that’s temporary. Before you know it you’ll be moving on to the next level…and preparing to surpass it. I hope the tips above will help better prepare you for the journey before you. And I know what’s going through your mind: it looks impossible. You think making the adjustments will be difficult. I won’t lie to you, it will be a challenge. But you can do it! Remember this: you’re the CEO of the “You Corporation.” Don’t deny yourself the greatness that you can achieve. Don’t let daily obstacles that are thrown at you dictate your daily life. Step up to them, look them dead in the eye and BLAST your way through them! Keep your pace going and you’ll get through them in no time, Later you can look back, smile at your accomplishments and prepare for the next one.
WORK IT….LIVE IT….OWN IT!!
Celestino (Tino) Paul is an ISSA Certified Fitness Trainer/Coach out of Providence, RI and has been a fitness specialist for 8 years, specializing in challenging men and women to achieve their full potential even if they are full-time parents, have busy schedules, and don’t think they have the time to begin a fitness journey. He shows a deep passion in seeing clients/ boot campers succeed and motivates them to push farther than they thought was possible. He is the owner/operator of Precision Body Fitness and is currently running boot camps in the Warren and Warwick, Rhode Island areas.
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Maybe I Can’t, But YES I Can HEALTH
by Jennifer Ebbitt, Warwick, RI
In April of 2013, a nervous and weak young woman took up an offer of free kickboxing for 1 month. Unable to do one solid push-up or complete one circuit, she began the program. One year later, that same young woman is as strong and confident as she has ever been. She pushes her body to do things it has NEVER done and seeks out additional challenges as previous ones are mastered. And she still only has one child. So goes the infertility battle. But that battle is no more won than it is lost, nor more lost than won. Either way, this article isn’t about what this body can’t do; it’s about what it can. There is a power inside that I have never known, never embraced, and, to be honest, never thought much about. In the spring of last year, I was coaxed into taking my first kickboxing class. Knowing that in just a few weeks we would embark on the strangest adventure of our lives known as “infertility,” I took up what I was sure to be just a temporary diversion to pass the time until our first cycle—a “temporary” diversion that in one year’s time had literally changed my life. And keeps changing it. I am a powerhouse. I am a warrior. I am surrounded by some of the strongest and most influential people I have ever been blessed enough to know. These amazing men and women have taught me to be stronger than what hurts, push harder than the resistance, and stand taller than I did yesterday. My family and I have experienced 4 failed IVF attempts at growing our family and have been diagnosed with what is called Unexplained Secondary Infertility. As a young woman freshly married and enjoying her social life, my body felt that it was the appropriate circumstances to easily conceive our first child. But our second child has yet to be, in spite of our efforts to move towards a healthier lifestyle
and use modern science for help. For anyone who has experienced the unique pain of infertility, you understand the void and hopelessness that comes along for the ride. This was amplified by my beautiful young son pleading with us to let him be a big brother. This is what crushed me. My body wasn’t failing me, it was failing my family. So off I went to kickboxing. A distraction, a trial for my body to see what it could do in light of what I already knew it couldn’t. I will be honest with you; it couldn’t do much in the beginning. Ski jumps and line drills and *gulp*...push-ups. Big nope on my abilities to do more than a few of those before my body threw up the white flag. But after time, I saw results. Not skinny results, not chiseled muscle results, but results into my mind and my soul. I can’t make a baby, not with the best of science or modern medicine’s help. But I could keep pace with the women I identified as the leaders in this class. I could run, I could drop a bag with my front kick, I could complete a circuit and be hungry for more. And it all felt amazing.
me complete my family. Not with a pregnancy or a baby brother or sister for my son, but with the Mastery Martial Arts family I am so proud to have become a part of. If not for these trainers, families, and MOMs, I don’t know where this journey would have landed us. There may never be another new life inside me, but I am confident that the family I’ve built around me will sustain me through all of my trials.
All this because of one free month of kickboxing. Jennifer Ebbitt is a 31-year-old married mother of one beautiful son, Liam. Through finding her fitness, she has found herself, her strengths, and some of her dearest friends.
Over time I have etched my way into a die-hard fitness family. I kickbox 2-4 times per week, do martial arts with my son 2 days a week, and actively train daily for OCRs on the weekends. There is nothing I love more than beads of sweat hitting the mat before me, or getting down and dirty on a Mud Run. Many tears have been shed in our journey to complete our family, but much more blood and sweat have been shed along the way. This journey has found me on a mat with sweat flying and burpees dropping all around me. It has helped www.rifitmag.com | volume one issue six
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FITNESS WELLNESS RECOVERY, HEALTH AND PERFORMANCE
THE
5% AND THE 95%
by Nate Charpentier, Providence, RI
The fitness and health industries are bombarded with larger-than-life cures and wonderfully marketed magic medicament for just about anything you can think of, from 50” waist lines to six pack abs in days to almost instant six hundred-pound back squats for the first time gym-goer. One can easily get lost in this mix of media, with magazines, movie stars and athletic superhumans glamorizing the latest pills, potions, goofy gear and bizarre devices that will get you healthy and in shape in seconds flat. We have all seen the photos of people, just like you and me, losing hundreds of pounds by a pill or some special drink. These products are lined up in your local health clubs, pharmacies, grocery stores, gas station convenience counters, TV commercials and health magazine. Many people look to these extras and supplements for an easy and quick way to get healthier, but what they’re shying away from is the foundation of health: sleep, nutrition and exercise. If you consistently attain 8+ hours of sleep per night and have clean nutrition, you have done 95% of the work towards sustainable health. The frilly pills and the supplements are only the 5%. Truth is, the supplements market takes in billions of dollars a year and most of them are not even regulated by the Food and Drug Administration. A majority of those costs go into marketing the products in infomercials and magazine ads. I have personally seen people
HEALTH
taking over twenty different supplements for health-related issues (migraines, high blood pressure and diabetes) and performance enhancement reasons (boosting testosterone, oxygen to muscles, energy generation and fat burning). Granted, some supplements have legitimate evidence backing their claims and are even recommended by health professionals over prescription meds; however, the vast majority are backed by minimal, if any, evidence for their endorsements. Ironically, many of the big-name athletes promoting these products achieved their status through hard work, dedication, good nutrition and healthy sleep routines. Supplements and other radical strategies for enhancing health and performance may have their place, but they encompass a fraction of the facts and fundamentals, hence the supplemental 5%. If you have a diet of nutrient-dense foods, are getting eight or more hours of sleep a night, and have a sound training plan for your health and fitness, you have done 95% of the work. The additional supplements, super creams, body baths, diet detoxes and the like may be warranted from time to time in special circumstances, but do little in comparison to the foundation of having
a consistently good nutrition and sleep schedule, as well as an action plan. Slump on things like sleep and supper and there is a good chance you won’t get to your goals, or at least not as easily and safely as you would otherwise. Nevertheless, people try to resist the rest and repair good sleep and sound diet provide. It is very frustrating, since marketing for all the wrong things is constantly surrounding and bombarding us and our kids. We just need to listen to our gut instinct. I don’t make any guarantees, I just make observations. The vast majority of the people who I have seen succeed don’t take sleeping or nutrition lightly; it is their second job. Unfortunately, too much misinformation masks the authentic truths. If you’re finding yourself spending 95% of your health efforts on the supplemental 5%, it’s time to switch those numbers around and focus on what will genuinely keep you healthy. Bottom line: eat, sleep and train. Nate Charpentier, PharmD, RPh has been trained in how to manage health and disease using pharmacological intervention. He believes food is the most important pharmacological choice we make on a daily basis. His website, GrassFedFarmacy.com, is a new start-up for health awareness. He is an active member and coach in the CrossFit community.
If you have a diet of nutrientdense foods, are getting eight or more hours of sleep a night, and have a sound training plan for your health and fitness, you have done 95% of the work
www.rifitmag.com | volume one issue six
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FITNESS FITNESS
6 Reasons Why CrossFit is My Exercise Mojo WELLNESS WELLNESS HEALTH HEALTH
by Pam Riddle, Riverside, RI
Exercise mojo is self-confidence or self-assuredness that comes with finding some exercise that you love to do so much that you actually look forward to doing it. Once the exercise mojo is attained, it is a part of you and, therefore, a part of your routine, just like brushing your teeth. I’ve been an avid CrossFitter for almost 3 years. I wake up at 4:30am most days of the week to exercise before work. Here are 6 reasons why I look forward to waking up early, and why I hate rest days, even if I know they are necessary. What I love about CrossFit: 1. The Community - I love that the people at my box are supportive, encouraging, caring, and friendly. If I miss a few days for whatever reason, you can guarantee that I will get someone messaging me to find out what’s up. If I hit a PR (personal record) and kick butt, I’ll get high-fives from everyone there. If I am the last to finish and getting my butt kicked, I’ll have people cheering for me to give my best and finish strong. Generally speaking, the same core groups of people attend the 5:30am class with me, so it’s easy to become friends. 2. The Coaching - I love that form and technique are taught and
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RIFIT | Fitness, Health and Wellness
emphasized every single day. Whether the class consists of all veterans or all newbies, points of performance are reviewed for every single exercise. If I have a question about an exercise, my form, my technique, etc., all I have to do is ask and any one of the coaches will give me their undivided attention. The coaches know how to give you just the right amount of encouragement while maintaining your safety. 3. The Programming - I love that I don’t have to think; I just show up and do the workout that is posted. The workout of the day (WOD) changes every single day so I never get bored. In fact, because it changes every day, by the time 7pm rolls around, I am usually grabbing my phone and saying, “What’s the WOD?” because it’s always posted the night before. I do this even if I know I am not going because I want to see what I’ll be missing. Because the coaches do all our programming, I frequently do exercises that I don’t like, that I am not good at, and that put me out of my comfort zone. Because of this, I am forced to work on what I am not good at so they get easier. 4. The Scalability - Every workout can be scaled or modified to the needs of the individual athlete. “The needs of Olympic athletes and our grandparents differ by degree, not kind.” (www.crossfit. com) This means that some days I am
doing the workout as it’s written (Rx), or some days I scale it to something more appropriate for me. 5. Goal Setting and Self-Esteem At CFS, there is an entire white board devoted to setting goals. Some goals may be simple like WODing 3 times a week or double under practice in the warm-up; others may be more difficult, like obtaining the elusive muscle up or dropping 10 pounds. Ultimately, it is known that with goal setting, once you put it in writing for all to see, the likelihood of sticking to it increases greatly. Achieving our goals is celebrated in the monthly newsletter. Glenn and John make it a point to publicly acknowledge when someone hits his/her goal or if something special is going on in our lives like weddings, babies being born, or special achievements. 6. Results - Plain and simple…it works and it doesn’t take forever to see results. I accomplished more in 6 months of CrossFitting than I did in 1 ½ years of running. Results can be anything from losing weight and body fat to increasing strength, endurance, and vitality. Pam Riddle, MEd, ATC, CSCS, HFS is a full-time wellness teacher and co-author of the award-winning fitness & health blog Fit Moms & Full Plates. She has over 20 years of combined experience as a Certified Athletic Trainer, personal trainer, group exercise instructor, massage therapist, strength & conditioning coach, and public school wellness teacher. She holds a Level 1 CrossFit certification as well as CrossFit Kids & CrossFit Striking certification.
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www.rifitmag.com | volume one issue six
35
FITNESS WELLNESS HEALTH by Amy Vincent, Providence, RI
It’s hard to believe that a towel has made a serious impact on my life. One small, white, tightly rolled, wet towel has seductively cupped my hand while lighting my cigarette and…WAIT a minute! This is FIT magazine…that’s right…I don’t smoke cigarettes anymore. Fact is: the new and improved, non-smoking Amy has joined a gym. Where do I begin? Let’s start with the fact that I DESPISE GYMS. Ever since college, I have asserted that gyms are the enemy because they wiped out dance studios. I remember standing in my ballet shoes watching the evening Jazzercise classes through the glass to the studio. I yearned to be old enough to participate alongside real, live babes from the seventies. Here, shapely chicks wearing purple leotards and lip gloss glistened with sweat. I could not wait to take my hair out of a bun and wear jewelry while I exercised as these women did. They looked as though they were having fun and seemed happy with themselves; their bodies looked great in different shapes and sizes. They did not seem to judge each other or themselves. Everyone was dancing and it was exercising; I could not wait to be old enough to join. No such luck. By the time I had one million years of foundational dance and was ready to learn the moves for the disco in my bedroom, dance studios were being replaced by the gym in numbers that made even the dinosaurs say “sheesh.” Women were trading in dance apparel for “gym shorts” and fixed on becoming Sarah Connor overnight, earning the biceps and triceps to prove it. No one wore a head band of any sort and the French-cut leotard blew through this country like a Dakota tumbleweed at 6:00pm.
myself and another wandering soul. The other participant annoyed the crap out of me the entire class because she insisted on being a full space behind me instead of remaining on the same line. It was not clean choreography, but instead a version of tennis doubles gone wild set to music. Recently, a dear high school friend of mine who is a personal trainer told me to stop by a new gym in Providence. She convinced me with a month pass and promised we could start by walking on the treadmill. Despite my telling her how much I despised gyms because they shut down the dance studios, she convinced me to visit her. I told her to expect complaining and said I would meet her the first day of my vacation. On July 1, two spotlights on both sides of the entrance doors curiously caught my attention as I thought to myself, impressive. Second thought: the place is spotless. Third realization as I see Lisa waving to me from an elliptical machine: I guess we’re going to work out. Twenty-four minutes later, I am completely soaked. She has me on this thing completing interval rounds, increasing and decreasing speed, and then it’s over. She asked me how I felt and I said pretty darn good, although I was kind of upset that I did not really have substantial time to whine and complain. She said “Exactly,” and concluded we were finished exercising for the day. She walked me to the back of the gym where before my eyes, built right into the wall, was a refrigerated glass case with scented eucalyptus towels.
As I wrapped the towel around my neck, I realized I found a glitter-worthy substitute. The towel congratulated me on being really sweaty and did not make me feel inferior in my decision of ending my work out after twenty-four minutes. I joined this gym I thought to myself, this is the end of civilization as we know it. and have been attending regularly for the past month, using either With a heavy sigh, somewhere around junior year in college I the treadmill or elliptical for under thirty minutes doing the interval signed up for an aerobics class. Within two years, I had my own thing. Like most, I’m exhausted from studio that eventually shut down for work and hysterically depressed by most two reasons. The first is a shocker: reports in Kardashian Nation. Anything a gym opened around the corner. I The towel congratulated aggressive right now that takes up a lot of didn’t see the second reason coming. me on being really my thinking time and that makes me feel Would you believe all fourteen worse instead of better ain’t happening. I sweaty and did not members kept asking why I expected like the feeling I get when I’m there; it’s a them to wear top hats and learn how make me feel inferior in top-notch place that has paid attention to to use a cane during the warm-up? my decision of ending details that automatically make me feel like When I discover that someone has I’m doing something better for myself in an absolutely no use for “glitter” and has my work out after environment that agrees that sweat smells no idea of what a “character shoe” is, I twenty-four minutes. bad and good lighting is miraculous. quickly loose interest. For years, I have Towel-Love is waiting for me every time. been forced to live among a plague I’m there fairly early before any of the of ignorant, non-dancing people as I scheduled classes so I stretch out for wander from exercise to exercise in another fifteen minutes in the room on the search of home. Basically, I viewed second floor located next to the Spin room. aerobics as a lot of militant marching I see lots of others happily lifting weights, in place that I was supposed to get using the Four Seasons locker room to get excited about doing with violent arm ready for work and ordering a variety of movements. Thankfully, this trend in shakes and smoothies from a full-service, nonsense faded once people realized healthy snack bar. It’s changed how I feel how stupid they looked jumping over about gyms. and dancing around a ‘step.’ But seriously, I get it. When humans exercise, Earth is a better place. It’s up to me to be happy again and stop trying to pass for age eighteen, which is the average age of an adult dancer in most local studios. I’ve stood at many a dance studio desks hearing that they don’t offer adult classes because, well, no one comes. I hear ya’…the last class I went to had two participants:
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RIFIT | Fitness, Health and Wellness
One more note: Did I tell you there is a ballet bar in front of a row of windows with a stellar urban view? These people truly get what exercise is all about. Amy Vincent has two teenagers who are not in therapy, lives with two dogs that are writing a tell-all book, believes the best education is free and is known to quote a line from the Godfather once a day. She enjoys looking at art and talking about it if no one else is around and spends a lot of time thinking about how to make the world a better place because most people deserve it.
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www.rifitmag.com | volume one issue six
37
Take the Gym
Out on the Water with
Stand-up paddleboarding (SUP) is the fastest growing water sport worldwide. If you haven’t yet discovered why that is, it’s time to get you out on the water to try it out for yourself. There are many reasons why SUP is catching on so quickly, including the fact that it is incredibly versatile. With roots in surfing and outrigger canoeing (OC), stand-up paddleboarding reflects many of these influences, with board and paddle shapes and paddling techniques being the most prominent similarities. But surfing and OC have limitations that SUP does not. We live in the Ocean State, and as the name implies, there is a lot of water here. In addition to the ocean, we have many lakes, rivers, and salt ponds. These are all excellent places to paddle. The variations in board shapes and sizes, the ease of transportation, and the minimal gear necessary to paddleboard all lend themselves to new disciplines limited only by your imagination.
by Cathy Hall, Providence, RI
The largest emerging segment of stand-up paddlers right now is recreational paddlers. These are the people who like to get out on the water, paddle around, get a workout, see the scenes, and just have a great time. Maybe the whole family even goes out with the family dog or baby riding on the front of the board. This is where the accessibility of the sport shows itself so prominently. Anyone can do it and have fun. Plus, after only a lesson or two, you will be well on your way to becoming a stand-up paddler.
We live in the Ocean State, and as the name implies, there is a lot of water here. In addition to the ocean, we have many lakes, rivers, and salt ponds.
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RIFIT | Fitness, Health and Wellness
There is a fast growing stand-up paddleboard race culture. You can find races popping up everywhere, from the whitewater races of Ottowa, Canada, to the massive 32-mile downwinder that just took place in Hawaii, to a 3-mile race that launches right from Narragansett Beach, drawing you out through the surf break, and many things in between. Whatever your pleasure—long races, short races, races through the surf zone, flatwater races, whitewater races, and more—if you have that competitive drive and want to test your mettle against others, SUP racing might be for you. Many races are including kids’ divisions too, so the next generation is getting hooked young. If you prefer something more serene, you can practice yoga on your paddleboard. There are a lot of SUP yoga certification courses now illustrating how quickly this area of the sport is growing. Usually you anchor your board out in the water and go through a practice. So if yoga in the studio isn’t challenging enough for you, get out on the water where the floor under your yoga mat is in constant motion. Surfing is about the rush! There is nothing like the feeling of flying when a wave picks you up and you ride it in. Downwinding is a specialty where you pick a line with the wind at your back. The goal is to catch the swells and link them together to carry you to your destination, where you usually leave a second car or have a ride back. This is basically surfing waves before they break in open water.
Fitness classes such as PaddleFit are becoming all the rage too. These are classes designed to combine paddling with traditional fitness elements like push-ups, sit-ups, squats, etc. It takes the gym out on the water. You can find lessons, clinics, camps, etc. to develop your skills in many of these disciplines. Check out your local SUP shop, organizations like the American Canoe Association (ACA) or PaddleFit for instructors and classes. The pros travel around and do clinics in their areas of specialty, particularly in conjunction with big paddle events, so keep your eye out for those. Any training you can get will give you new ways to enjoy the sport. It is a very exciting time to be part of paddleboarding. Things are happening fast…equipment and events are getting better and more plentiful, and the community is growing very quickly. Paddleboarders, by and large, share a spirit of generosity and support that isn’t always found in other sports. This is part of what makes SUP so special. Whether you’re looking for a really fun workout, or just a reason to get outdoors and enjoy the weather, paddleboarding will not disappoint. Cathy Hall is the co-owner of Neverbored Board Shop in Smithfield, which is currently Rhode Island’s only stand-up paddleboard and snowboard shop. She is an ACA, PaddleFit Level 2, and WPA certified stand-up paddleboard instructor who loves introducing people to the world of SUP. Her goal is to build a paddleboard community in RI and share her passion for exploring new places on her SUP with everyone.
www.rifitmag.com | volume one issue six
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Paddle Board Directory
GANSETT RIDES 145 Boon Street #7 Narragansett, RI 02882 (401) 363-9550 gansettrides.com NEVERBORED Apple Valley Plaza 9 Cedar Swamp Road Smithfield, RI 02917 (401) 415-6003 www.neverboredinc.com cathy@neverboredinc.com THE KAYAK CENTER OF RI 9 Phillips Street Wickford, RI 02852 (401) 295-4400 www.kayakcentre.com funn@kayakcentre.com THE PETER PAN SUP SCHOOL NARRAGANSETT SURF SHOP 74 Narragansett Avenue Narragansett, RI 02882 (401) 789-7890 peterpansurfingacademy.vpweb.com PADDLE BOARD RHODE ISLAND (401) 400-0SUP www.paddleboardri.com info@paddleboardri.com
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RIFIT | Fitness, Health and Wellness
PADDLE SURF RHODE ISLAND 95 Watch Hill Road Westerly, RI Phone: (401) 741-5661 www.paddlesurfri.com paddlesurfri@hotmail.com
MATUNUCK SURF SHOP 706 Matunuck Beach Road Wakefield, RI 02879 (401) 783-2566 www.matunuck-point-sales.com/mss bob@matunucksurfshop.net
ELEMENTAL EQUILIBRIUM Stand Up Paddle Board Yoga (860) 508-7052 www.ee-yoga.com Lauren@EE-Yoga.com
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WARM WINDS 26 Kingstown Road Narragansett, RI 02882 (401) 789-9040 www.warmwinds.com staff@warmwinds.com
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4th
Annual Waterman Eco-Challenge
N a r r a g a n s e t t To w n B e a c h , J u l y 1 2 , 2 0 1 4
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1 | Erin Guadagno, Mike Whalen, Haley Matthewson, Kristen Cavaco
5 | Mark Dionne, Josh Edenbaum, Mark Preece, Richard Catallozzi
9 | Paul Carrzielle
2 | Competitors Pre-Race Preparations
6 | William Mccusker, 52:55, Almost Home
10 | Narragansett Lifeguard Captain Brian Guadagno
3 | Pre-Race instructions
7 | Mark Lengowski
11 | Michael Nunnery
4 | Men’s 1 Place Winner, Patrick Broemmel
8 | Lauri Keene and Paul Carrzielle
12 | Katie Imswiler Gives A Warm Congratulations To Ashley Roan
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Photography Provided By Tripp BurmanŠ www.rifitmag.com | volume one issue six SOCIAL CONNECT EVENT PHOTOS S O C I A L C O N N 41 ECT
Sleep Injuries by Dr. Andrew Crellin, West Warwick, RI
After 30 years of treating neck and back pain, you might expect that I’ve heard some good stories regarding how people manage to hurt themselves. Make no mistake—many of them are exactly what you would expect. Motor vehicle crashes where people are most often rear-ended, resulting in soft tissue injuries to the spine, shoulder, wrists and knees, as well as the occasional concussion. There are also lifting injuries wreaking havoc on the muscles and discs of the low back, and, of course, sports injuries that damage the cartilage, muscles and tendons. All of these come with a story of action and consequence. People often know what they did or what happened to them, and so they can understand why they can’t move without pain. However, one of the most common stories I hear is “I don’t know what happened; I just woke up with it.” They are generally unhappy not knowing what terrible thing has happened to them to cause such pain, for if they could understand what they did, they would not do it again, and thus avoid this most uncomfortable experience. Plus, it is anti-climactic, anti-dramatic and does not adequately convey the level of discomfort the individual is experiencing. The conversation goes like this: “You look terrible. What happened?” “I don’t know. I just woke up with this awful pain and I can’t turn my neck.”
their ability to stabilize the joints of the spine. They get sloppy. Upon waking, you lift your head and because of the deformed tissue that was supposed to tell your nervous system to prepare for that movement, the neurologic feedback mechanism misfires, the movement is not coordinated, and you pinch a bit of sensitive tissue between two hard, bony surfaces. This of course hurts like @!#$ and consequently your muscles go into a true spasm in order to protect the tissues from any further damage. And there you have it: joint pain and muscle spasm. Of course there are variations of this scenario. People who sleep on their stomach are often prone to this because of the backward bending moment on their lumbar spine, which causes a constant pressure on their facet joints and does not allow an opportunity for the disc to rehydrate. In addition, there is the twisting effect on your neck as you turn your head to the side (in order to breath), which stresses and compresses the joints and soft tissues. Some people fall asleep on the couch, or crank their neck up on the armrest in a forward-bent position to read or in a side-bent position to watch TV;. it’s only a matter of time before something bad happens. The good news is that these conditions are effectively treated in a
“That’s too bad. So we are still on for lunch, right? Unless you had this happen to you, you probably don’t get it. So what does happen to these poor individuals during the night to causing such a crappy morning? Have you ever seen those time elapsed films of people sleeping? People move all over the place; they twist, turn, and roll all over the bed. Some folks are worse than others and you know who you are. All that motion serves a purpose. For one thing, it stops us from settling into one position for too long, putting us at risk of getting bed sores (Decubitus Ulcers). This can happen very quickly and people on prolonged bed rest or in wheelchairs have to be ever on their guard in order to prevent this from happening. Another reason for all that movement is to prevent prolonged stress on any one internal tissue over an extended period of time. Tissue damage can happen all at once, as in a motor vehicle crash, or it can happen very slowly where a small amount of stress over a longer period of time will cause soft tissues to deform. This is called the creep effect. As tissues (muscles, ligaments, tendons, and joint capsules) lengthen under a prolonged load, they can lose
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chiropractic office with soft tissue work including massage, stretching and spinal adjusting. Massage and stretching address the tight muscles and the adjusting corrects the joint misalignments and restrictions. Although the pain can be severe, when managed correctly, it often resolves within 7 to 10 days and relief usually happens with the initial treatment. Sleep safely my friends. Dr. Andrew Crellin is both a Physical Therapist and Doctor of Chiropractic. He is a past president of the Chiropractic Society of Rhode Island and is currently on the staff at Women and Infants Hospital. Dr. Crellin utilizes skills sets from both PT and Chiropractic in treating his patients.
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1
WELLNESS
5 Tips For Eating Organic On A Budget HEALTH
by Joy Adamonis, Provid
ence, RI
There is a big misconception when it comes to eating organic. First, peo ple assume you must be a “crunchy hippie ” and second, people think it’s too expens ive. But eating organic means we don’t wa nt to expose our family to harmful chemic als through the food we eat. Yes, many org anic items are pricier than their counterpa rts, but you can still enjoy eating organic with out breaking the bank. Hopefully, with the push for nonGMO foods and better qua lity products, the market will be better suited for the average income family in the future. But until then, here are some tips that can help alleviate the stress when it comes to paying for organic items. 1. Plan your weekly me nu. This is the most important tip becaus e it ensures nothing goes to wa ste. If you know you are making lasagna and need tomatoes, then pla n for another dish during the we ek where you can use the remaining tom atoes. Not only will you waste less, but pla nning also helps with time. You will know wh at’s for dinner even before you step foot in the door after a long day’s work. 2. Follow the dirty do zen/clean 15 rules. There are a dozen or so fruits and vegetables that scientists have found to yield the highest pesticide load, urging consumers to buy organic versions. The clean 15 is a list of fruits and veggies that have the lowest pesticide load and are safe to eat from a convention ally grown source. Dirty dozen: apples , strawberries, grapes, celery, peaches, spi nach, bell peppers, nectarines (impor ted), cherry
tomatoes, potatoes, cucum bers, and snap peas (imported). 3. Learn to love the fre ezer. There are many stores that offer dea ls on the day of expiration. Or perhaps you just didn’t get around to eating all of those strawberries. Bag them up and pop the m in the freezer. You will be surprised at how much food you throw away when you cou ld actually be freezing it for another use. 4. Shop at a farmers ma rket. Although some small local farms will not be certified organic, they might not use pesticides. The organic certification is cos tly for farmers. The produce, meat and fish are right from your backyard. Chances are since it doesn’t travel far, it’s fresher and ma y be free of many of the chemicals you see in the big-box stores. 5. Invest in a wholesa le club membership. We all kno w that buying in bulk saves you money. Well, that goes the same with buying organi c items in bulk. Many wholesale clubs are joining the bandwagon and adding org anic produce, hormone-free meats and cag e-free eggs. If you have a large family, this tip is especially worth a second look. We all want what’s best for our health. But economics is sometimes a factor we cannot deny. Take these ideas, add them to your daily life and reap the ben efits of eating organic while saving some “green” as well.
Joy Adamonis is a local freela nce writer, blogger and Beac hbody Coach. She is a devoted mom and wife who enjoys living an active lifestyle. Kickboxing, yoga and running have transformed her life and have helped maintain her 75-p ound weight loss. She loves a good cupcake, crafting, football and margaritas! Read more from Joy @ www. mysensationalkid.com.
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WELLNESS HEALTH
LOWER CROSSED SYNDROME WHY YOUR POSTURE by Mike Virgile, DPT, CSCS, Pawtucket, RI
Running is a dynamic activity that requires several different body systems to be working together in order to avoid injury or breakdown. If one of these systems is not working properly, then the body will find ways to adapt, and most of the time these small adaptations go unnoticed by the runner until it is too late. For example, if an athlete is missing the range of motion in their ankle necessary to properly advance the body over the foot while running, then they will usually make up for that lack of motion by compensating through their hip joint. When repeated, long-term adaptations occur, the result is usually the same: pain and injury.
WEAK ABDOMINALS TIGHT HIP FLEXORS
From plantar fasciitis to low back pain, runners experience a wide range of different injuries and many of these injuries can be traced back to one cause: faulty posture. Looking to see if certain landmarks on the body line up correctly from the front and side views assesses posture. Symmetry across the body, muscle tone, and spinal curves are also examined to help a health care professional determine if any muscles in the body are too long or short, or are being over or underused. There are many different postures seen in the clinical setting, but one of the most commonly found is referred to as lower crossed syndrome. It’s characterized by a large inward curve in the lower back and a shift of weight from the center of our body towards the front of the body. This change in alignment often occurs due to an imbalance in the length, strength, and function of the muscles crossing the front and the back of the hips. In lower crossed syndrome, the iliopsoas and rectus femoris (hip flexor muscles) are shortened. This shortening occurs due to the large amount of time we all spend sitting each day. These sitting activities keep the hip flexors in a shortened position and eventually the body feels that to be its normal length. Over time, the constant contraction of the hip flexors causes the glutes in the back of the hip to become weak and stretched because these two muscle groups have opposite functions. The glutes’ major job is to extend the leg backwards on the body, but during running, the leg is in contact with the ground so the glutes work to advance
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From plantar fa back pain, runne wide range of di and many of the be traced back faulty p
WELLNESS HEALTH
in Runners:
MAY BE HURTING YOU TIGHT THORACOLUMBAR
EXTENSORS WEAK GLUTEUS MAXIMUS
asciitis to low ers experience a ifferent injuries ese injuries can to one cause: posture
the body forward over the stance leg. When these become weak and can no longer perform this function effectively, then the hamstrings and the back extensors need to take over for the glutes. This overworking of the hamstrings and lower back leads to pain and injury. To make matters worse, when the back extensors are constantly being contracted, the lower abdominal muscles become weak and inactive (similar to the hip flexor/glutes relationship), further feeding into the lower crossed syndrome. Distance runners are even more at risk due to the repetitive overuse of the hip flexors during their runs. We can now begin to look at different techniques we can use to correct our posture and lower our risk of injury. The general idea is simple: look at the imbalances listed above and lengthen the tight muscles and strengthen the weak ones. First, we can stretch our hip flexors/quadriceps and lumbar spinal muscles, then strengthen the glutes and lower abdominals. The important thing to focus on during these exercises is that the glutes, not the hamstrings, are doing the work. This will address the factors contributing to lower crossed syndrome and improve muscle function for running. A skilled physical therapist or exercise professional can show you the best ways to do this for your body. Now that the muscle imbalances have been addressed, it is important to avoid putting ourselves into positions for long periods of time that reinforce lower crossed syndrome. Setting a timer at work to remind you to stand up, walk around, or even stretch every hour (every half hour would be better, but we can’t get greedy) is one way to prevent the hip flexors from getting too tight. Ergonomic workstation evaluations can be performed to ensure that computer monitors, chairs, and desk height are all at their ideal positions to avoid increasing stress on the back and hips. Keeping up with these tips and performing exercises as discussed above will help to prevent lower crossed syndrome and keep you injury-free. As always, getting the help of a physical therapist or other health/fitness professionals is the best way to find out exactly what you need. Mike is a physical therapist at FOUNDATIONperformance sports medicine’s Plainville, MA and Pawtucket, RI locations. FOUNDATIONperformance, with offices in Pawtucket, RI; Plainville, MA; and Warren, RI, has been providing fitness, physical therapy, and performance enhancement services since 2003.
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WELLNESS HEALTH
u o Y Can Only
Out Train Your Diet
by Colin Aina, East Providence, RI
When people seem to be struggling with their fitness goals and become frustrated with not seeing results, I assign them a food diary for a few days. I try to see what trends are leading to their fitness malfeasance, and most of the time, it isn’t the sporadic weekend gorge fests or that dessert just prior to bedtime. It’s usually the daily habits that one has become accustomed to over the years. These smaller habits are often the toughest to break. But rest assured, you can make small changes and be well on your healthy way. Here are some mistakes I commonly see: 1. Not Eating Frequently Enough This is the biggest mistake that my fellow American brothers and sisters make. I don’t know why or how the FDA came to the conclusion that 3 meals per day are adequate. When we go 4 to 5 hours without eating on a consistent basis, our body starts to get used to it and regulates accordingly. It is more apt to retain fat due to needing energy to sustain itself throughout those long gaps of time. Don’t believe me? Well, think about what happens after you eat your lunch…you’re sleepy and lethargic,
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RIFIT | Fitness, Health and Wellness
for So ng Lo
right? That’s your metabolism slowing down to conserve energy. What will then happen later in the evening when you’re feeling ravenous just prior to dinner is that you will tend to overeat at dinner. If you’re not exercising right after your massive meal, think about what will happen after years of this continuous practice.
If I don’t eat, or wait too long, I feel groggy for at least half of the day.
2. Eat Now, Not Later Compounding what I referred to in regards to metabolism, why the heck do we wait to eat??? “Don’t eat that, you’ll spoil your dinner.” When I hear this baby boomer phrase, I think to myself, “Don’t eat now…wait a really long time until you become cranky and agitated and then when you finally eat, spark a massive insulin spike and then crash and get sleepy…oh, and retain body fat. Good plan!” Just like when you’re dehydrated, once you feel hungry, it’s too late. Eating more frequently will reward you with more energy throughout the day.
you run into the same aforementioned issues. I know from experience what it feels like; if I don’t eat, or wait too long, I feel groggy for at least half of the day. Then I have to play catch up.
3. Eat Breakfast Yes, that’s right. This is what the FDA got right. All too often, I see that people don’t eat until a few hours after getting up or don’t eat enough. Your body needs fuel as soon as you wake up, period. When you omit it, or wait too long, you start to go into hibernation mode, during which
Long-term results come from long-term life changes.
Again, these are 3 extremely simple, basic and effective things to be aware of and you have to make the change. I usually get complaints like “it’s too hard to remember to eat,” or “I don’t have time.” Well, as I’ve said in other articles, you have to stop making excuses for yourself and actually implement the change that you want to see.
Colin Aina is the head trainer at 212 Health and Performance in Rumford, RI where he currently trains and coaches athletes and clients of all ages. He has worked with professional athletes as well, aiding people in recovery from surgery or injury. He is a Certified Strength and Conditioning Specialist as well as a USA track and Field certified coach and holds a degree in physical anthropology. He has lectured around the country at seminars for the National Strength and Conditioning Association, as well as for Perform Better. He is also a motivational speaker for Kevin Robinson Events.
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49
WELLNESS HEALTH
6
WAYS TO BALANCE
Wants & Needs by Mike Clancy, Providence, RI
1.
Hydrate before Dehydrating. Saying “NO” to alcohol? That’ll never happen. Instead, have a glass of water before you crack open the next bottle of wine. If you drink liquor, mix it with tonic water. Water is the biggest necessity for optimal health. Make a conscious effort to hydrate before you dehydrate with alcohol.
2.
Have That Salad Before Your Meal. Salad is one of the easiest ways to trick yourself into feeling full without having to stuff yourself. Veggies have fiber. Fiber helps aid in digestion and fullness. Eating a salad prior to your meal will initiate the feeling of fullness. By the time you eat your entree, you will be well on your way to being full without such a large quantity of food.
3.
Take A Break From Eating. The health industry has told everyone to eat often. This is a great strategy for portion control, but the continuous cycle of eating will disrupt the natural processes of proper digestion. Here’s your trick: Give your body at least 12 hours OFF from food. This 12-hour window can (and should) include your time asleep. So, if you sleep for 8 hours a night, stop eating 2 hours before bed and wait another 2 before you eat breakfast. Play around with a schedule that works for you and create a purposeful absence of eating.
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. 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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RIFIT | Fitness, Health and Wellness
4.
Set A “Lights Out” Time. It’s very difficult to regulate anything if you cannot set a limit for yourself. Establish an hour where the TV is off, phone is silent, and computer is in sleep mode. Turning off the technology and visual stimulants will help you gauge when your body needs to rest and sleep. Too often, we keep ourselves up longer for junk TV and social media crap. Be an adult and shut it down.
5.
Challenge Yourself Physically Twice A Week. We all know the importance of exercise. Finding the perfect workout program can be daunting. Instead, follow this rule: Do whatever you want (weight train, run, play sports, TRX, yoga, etc.) and do it BETTER each time. Do it faster, heavier, longer. Give your body a reason to change and improve and do this at least twice a week.
6.
Own Up To Someone. Have you ever wondered why professionals and experts in various fields have coaches and mentors? Accountability. Even the best attempts to self-regulate are not nearly as effective as owning up to a source for support. Weight Watchers uses group support. Athletes use coaches. Experts use mentors. Find someone or something to hold you accountable. (Choose someone outside of your network. Friends and family can complicate things because of pride, emotions, history, etc.)
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51
WELLNESS HEALTH
IS NAGGING PAIN by Ian Barlow, Narragansett, RI
Pain is a word that has a different meaning to everyone and is extremely difficult to measure. For one person, pain can be an ache or soreness, to another it could be sharp, shooting pain. Many people, especially active people, often have a certain ache or pain that has been present for a long time and makes their exercise time less enjoyable. Here are some tips to help with those “nagging” aches or pains to help you enjoy your exercise time pain-free. Water, Water, Water – Drink lots of water. Water helps not only to hydrate your body, but it also helps with the healing process as well. Water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Even mild dehydration can drain your energy, make you tired and increase chronic pain. The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of water a day. The AI for women is 2.2 liters (about 9 cups) of water a day. The more active you are and the hotter the temperature, the more water intake should be increased. Limit Caffeine Intake – Drinks with caffeine such as coffee, soda, and energy drinks will dehydrate the body (see above). It has also been shown that caffeine lowers the body’s tolerance to pain. Try to limit caffeine intake to 1-2 caffeinated beverages a day. Sleep – Make sure you get enough of it and be as consistent as possible with your bedtime and wakeup time. Your body cannot get on a good sleep rhythm if its sleep/wake cycles change all the time. Most research suggests getting 8 hours a night of
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RIFIT | Fitness, Health and Wellness
good-quality sleep. If you have a hard time falling asleep, try taking a hot shower or bath about 2 hours before you go to bed; this will raise your body temperature and the cooling down after helps to trigger sleep. Reading before bedtime is also beneficial to induce sleep. Watching TV or using electronics before bed has been shown to negatively impact the body’s ability to fall asleep. Stretch, Heat And Ice – Take the time to ask your health care professional what stretches would be best for your particular activity and how to correctly use heat and ice for any aches/pains that you might have. Vary your workouts frequently and cross train. If you’re a runner, go for a bike ride every few workouts instead of running. If you’re a swimmer, try taking a yoga class, or do some dryland strength training. This will prevent overtraining by using different muscle groups. An added benefit besides decreasing that nagging pain is that cross training, if done correctly, can help improve your performance in your primary sport or activity. Please keep in mind that these are only guidelines and that everyone’s specific case is different. If you have any questions, concerns or specific pain problems, it is advised that you seek the guidance of a medical professional to address your particular needs. Ian Barlow, OTR/L is an occupational therapist with 13 years of experience in South County. He is the founder of Barlow Rehab, an outpatient physical therapy and occupational therapy clinic in Narragansett. For more information, call 401-792-0900.
NAGGING You? For one person, pain can be an ache or soreness, to another it could be sharp, shooting pain
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53
WELLNESS HEALTH
The New Way To Find Health in the
workplace by Amelia Sugerman, Pawtucket, RI
At 6:10 in the morning, I hear the alarm sound for the first time, quickly followed by the second and third string of beeps. As I drag myself to the shower, I begin to think about all there is to do in the day. How will I fit it all in? It’s a common question that many adults face each day. From household chores to children, education, work and travel, it’s difficult to do everything. For most adults, exercise and health falls to the bottom of the priority list because many just don’t (or can’t) put it any higher. Only about 1/3 of adults regularly work out, says the Centers for Disease Control and Prevention. This means that everyone should exercise at a moderate level for 2 1/2 hours per week, or a 1/2 hour per day. Although
Often, employees struggle with finding balance in the work place, whether it be by simply knowing what to eat or how to get exercise 54
RIFIT | Fitness, Health and Wellness
it doesn’t seem like much on paper, finding those 2+ hours to fit in exercise during the week can be difficult. Since I work full-time with household and personal commitments to boot, it even further hinders the window of opportunity to stay healthy.
Collette recognized the importance of wellness programs and initiatives for employees and adapted a comprehensive wellness program in 2013 that offers many options, including an on-site 6,000+ square foot wellness center facility. The facility features a weight room, cardiovascular equipment, and a studio room for yoga, strength training, and circuit training classes. The center is fully managed by an outside wellness company who facilitates body assessments, personal training, exercise classes and on-site coaching – at absolutely no cost to the employees! We’re incredibly lucky to have a full wellness program, including smoking cessation courses, nutritional guidance, and a supportive team to encourage employees. Everyone is different when it comes to fitness goals and availability, and Collette understands that. Exercise classes range from Pilates and core work to aggressive boot camp-style exercises. These classes are offered at a variety of times, including mornings before work, lunch time, and in the evenings to accommodate various schedules. The wellness center is open seven days a week and many employees also take advantage of its services on the weekends.
Often, employees struggle with finding balance in the work place, whether it be by simply knowing what to eat or how to get exercise. Collette goes above and beyond when it comes to offering programs to assist in those endeavors. One program that assists with meal planning specifically helps with shopping in the grocery store. All of those labels can be incredibly confusing, so it’s important to have guidance when making the right choices for food purchases. Another program offers tips on using the outdoors for exercise, including ways to take advantage of all the parks and running trails that Rhode Island offers. Finally, employees can enroll in a weight management class that tracks their progress weekly in meetings that are held during the work day. The class offers tips and suggestions and guides employees through the process of getting on track towards weight loss. In the year since the gym opened, I’ve noticed an increase in energy, excitement and an overall better attitude at work. I’m training for my first half-marathon and Collette Wellness has been by my side every step of the way, supporting and helping me reach my goal. If more employers in Rhode Island took the time and resources to make their employees healthy, we would have a much healthier state! Amelia Sugerman is an employee at Collette who finds balance between work and life through the use of exercise, nutrition programs and personal training sessions on Collette’s campus, an initiative that the organization adapted in 2013.
WELLNESS HEALTH
Protein Shakes Are They Worth The Hype?
by Mike Clancy, Providence, RI
Protein is the most important nutrient to the body. Protein is the building block of the body (muscles, organs, immune system, etc.). The importance of this macronutrient is being emphasized as the obesity rates increase each year in the United States. Protein should be the foundation of every meal consumed, but sometimes is missed due to availability, price, or convenience. Meat, fish, and poultry (the best sources of protein) can be expensive and time-consuming to prepare and cook. Because of these factors, protein powders have become prominent in the health industry. REMEMBER THESE? Protein powders, also known as MRP (Meal Replacement Powder), are a fastabsorbing protein that can be made into a tasty liquid simply by adding water. Originally, protein shakes were marketed as a weight-loss product that was fat-free and delicious in taste (if you enjoyed the taste of metal). Today, protein powders are affordable (the average canister with 30 servings costs $30 -- $1 per shake), convenient (less than 30 seconds to make and consume), and highly nutritious (loaded with amino acids, vitamins, and minerals). HOW TO CHOOSE There are over 1,000 brands of protein shakes available to purchase. Each brand offers a slightly different value
than its competitors; some brands have higher quality ingredients, some brands have created flavors that are shockingly delicious, and some brands target specific health conditions. Before choosing a brand, get to know the different types of protein. WHEY The easiest and fastest absorbing protein with a superior amino acid profile. Can be used at any time of the day to increase protein intake and satisfy hunger. MICELLAR CASEIN Slow digesting protein that is mostly derived from milk sources. Great before bed to maintain muscle in an anabolic (repairing) state. EGG PROTEIN Lactose-free protein that utilizes egg albumin to create a very low-calorie liquid. Great for those with allergies and special conditions. SOY PROTEIN Vegetarian protein that is low in fat and cholesterol. Not recommended for most people (soy lowers testosterone and affects thyroid function). WHY NOT JUST EAT FOOD? In the ideal daily scenario, we would make all of our meals with fresh ingredients and organic foods. Our meals would be free of hormones, steroids, and pesticides and our bodies would be remarkably strong. This is
a pleasant thought, but not realistic considering the environment we live in. The reality is that our society is made up of people who work excessive hours and are overloaded with tasks, responsibilities, and stress. This usually equates to little attention given to nutrition and eating habits, even leading to missed meals. Protein shakes (MRP) and other supplements can become necessary because of our hectic lifestyles. These products are meant to supplement our dietary habits, meaning they help complete the necessary nutrition our bodies’ require, but may be missing in our normal diet. If a person has the option to eat a meal, that is always the best option. In contrast, if nutrients and meals are being missed regularly, an appropriate protein shake could offset the absence of food. I personally use a protein shake when I need nutrients in between training clients. I would prefer a delicious meal of steak and vegetables, but this is not an option. I do not have the time available, so I use protein shakes to get a similar benefit as a nutritious meal. The school of thought with protein shakes is that it is better to intake a liquid supplement with nutrients than to miss a meal and its nutrients altogether. 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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City/Town of Residence: Coventry Age: 23 Occupation: Personal Trainer/Security Dispatcher Your sport or fitness activity: WBFF Fitness Model, Spartan Race, Tough Mudder Recent events you have competed in: WBFF Fitness Atlantic, CT Spartan Race Events you are training for: WBFF Fitness Model Competition in November, Providence, RI
Providence, I will be back on stage looking to take home my dream of becoming the next Professional Fitness Model. There will always be people who want to put you down, but just look past them and use their jealousy as fuel to help you become better than them in every way possible.
Best local eats: Fire and Ice. All the food is freshly made right in front of you and you can go up and choose anything you like, whether it’s chicken, vegetables, burgers, seafood—anything you can think of, they have it. Then they cook it right in front of you while making jokes. It’s a restaurant and a show in one. And who can forget about Iggy’s? Every time I pass one, I have to stop and get some clam cakes and chowder.
What’s on your nightstand? Water, phone, police books What do you like to do in your downtime? In my downtime I like to go out and sign up for outdoor obstacle course races such as Tough Mudders and Spartan races to keep me on track; I’m always training for something. Since I live on a lake, I’m an outdoors man and I like riding motorcycles, jet skis, dirt bikes, and water skiing. When I’m not in the gym either for myself or training clients, I try to go and see my two nephews, who are 4 and 1, as much as I can. Family is very important to me since they are and always will be my first line of support in anything I do, followed by my friends in a close second. I’m an outgoing guy who is up for trying anything once, even if it means a trip to the hospital, but hopefully not.
Best thing about living in RI: The best thing about living in RI is that it’s a 20-minute ride to the beaches and pretty much anywhere else in the state. Also, Iggy’s, Del’s, and coffee milk. What is your proudest fitness accomplishment? Back in April I competed in the WBFF Fitness Atlantic in CT and it was an incredible experience. You meet so many good people that are all interested in the same thing you are interested in. You are friends backstage, but on stage, you get your game face on cause it’s on. What motivates you? What motivates me is knowing that there is always someone out there training just as hard or harder than me to beat me. Ever since I started competing back in April, I have had people ask me for advice on competing. And if I stop, I feel like I am letting them down and I refuse to let people down who look up to me. Knowing that there are people out there who look up to me makes me motivated to keep going strong on to my next contest. On November 8, 2014 in
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One thing people don’t know about you: Right out of high school, I took a trip with 5 guys: to ride crosscountry on motorcycles. Favorite quote: “Go after it: give it all you have; if you lose, at least you tried. ‘I failed’ is 10 times more remand than if someone said ‘what if,’ ‘cause ‘what if’ never stepped on stage, never went to the arena.” –Greg Plitt Fitness tip for RI Fit Readers: If you are ever thinking about competing, running a race or anything, don’t think about it, just do it because that’s where you will get your start. From there, you get a baseline and see your competition and you can only go up from there. Who cares what people say; keep training hard.
Strength in a banking relationship: It’s just part of what gives BankRI customers more muscle behind their money.
bank rhode isl a nd.com
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FITNESS WELLNESS HEALTH
T A K I N G
THE LEAP by Dr. Kate Siner, Providence, RI
Donald Trump has failed as many times as he has succeeded when it comes to his business ventures. Ultimately, he has become a person famous for his enterprise and his wealth. While I cannot claim to be enamored with his personality or his hair, I think he illustrates a very powerful point: The greatness of your life and your work depend on you being willing to take risks.
Embracing failure as a likely outcome and being willing to learn from it and make adjustments is the cornerstone of success
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You have very likely heard the expression “bold action gets bold results.” And, well, it does! But if it does, then what scares us so much about taking that next bold move? The plain fact is that the results of our bold actions are bold for sure, but not always positive. A certain amount of the time we are going to fail. If it was a guarantee, then it wouldn’t be a risk, right? Somewhere along the way, many of us learned that failing is bad. Maybe it is our grading system. Where else in the course of life is the goal 100%? For example, what if soccer players got 100% of their attempted goals? We don’t even consider this. Under these conditions, getting a chance at the goal is seen as an accomplishment. Embracing failure as a likely outcome and being willing to learn from it and make adjustments is the cornerstone of success. Perhaps this
is why so many successful entrepreneurs were C students. Ok, so if you know that taking risks and even failing might be in your best interest, how do you get yourself to take action when you are on the edge, gearing up to take that major leap to create the life, love, work that you really want to create? How do you get yourself to “take the leap”? In my upcoming book, Apathy is Noxious, I talk about how in order to move out of inertia, you need to intensify the discomfort of staying the way that you are. In other words, shift your attention to what you will lose if you DON’T take the leap. This is one approach. Another approach is to adjust your perception of what “good” results are. What if, instead of success and failure, you looked at the outcome of your bold action as valuable information that is letting you know how to make your next bold move? From this perspective, there is no such thing as failure because everything is teaching you how to make your life better. It is all just fuel for a better you. *A footnote for those of you who leap before you look. LOOK. Taking risks requires reviewing the situation and taking educated risks. 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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FITNESS WELLNESS
BEST
THE
HEALTH
by Brittany Drozd, Providence, RI
In this day and age, we’re all looking for a quick fix, instant gratification, and the least amount of work possible for the greatest reward. I know this because I do it too. And really, you’d be silly not to. But sometimes, this can get us into trouble. For decades, there have been endless trends in fitness and nutrition that suggest less-than-healthy ways to lose weight and get the body of your dreams. With these kinds of promised results, who isn’t at least intrigued to learn more? Admit it! What has resulted from such trends are tighter FDA regulations on drugs and food products that may be harmful to us, such as the use of ephedrine in diet supplements. Yet sometimes, we feel we need something to get us out of our funk or motivate us to get started on a healthier path. This is true for your mental health, too. Many people report depression and fatigue as a reason for why they don’t want to exercise or can’t improve their nutrition and overall wellness. But what if diet and exercise is the very thing you need to feel less fatigued and depressed?
Get Educated!
Anti-depressants can be very effective in changing your mood. Deciding whether or not to take a medication can be made easier with education. Find out how your body’s hormones, neurotransmitters, and limbic system work in order to understand the effects a medication will have.
Realistic Expectations
Think you should wake up happy as a
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RIFIT | Fitness, Health and Wellness
Anti-Depressant On The Market
clam every day and have no worries? This elusive Super Happiness has become the object of people’s desire due to Facebook and other social media sites that show our friends living “the best lives ever” through pictures and posts. Make sure your expectations for your happiness are grounded in reality. You are only seeing a portion of their lives, so try not to compare. Ask yourself how you want to be a happier. And what would it look like? This can help define your goals and expectations.
Give It Time!
Your happiness didn’t slip away overnight, so it likely won’t be fixed that quickly either. Find a way to measure your progress in this process so that you don’t get discouraged and lose hope. Use a calendar to track what you did that day, and how you felt as a result. Identify your behavior patterns that resulted in an uplifted mood, and do those more frequently. Some days will definitely seem better than others, and that’s the normal trajectory to success. It’s not linear.
Medicine For Momentum If you are in a place where you are struggling to perform your daily functions, such as work,
self care, and familial obligations, medication may help you gain the momentum you need to get started. Consult with your doctor and work with a psychotherapist to oversee your treatment. Anti-depressants can affect people differently, as we all have different chemical make-ups. It may be a trial process to find the right medication for you.
Titrate
Once you build the momentum you need to get going, start incorporating your preferred activities back into your schedule. Maybe that’s a date with friends, an afternoon walk, or time spent outside. As this increases your level of happiness, start adding in the activities that seem more challenging to you: a yoga class, exercise regimen, or healthier food choices. These activities require more discipline and resilience, so build up your momentum before you tackle them! Brittany Drozd, LCSW helps success-oriented individuals by offering them strategies, tools, and support to stop living for everyone else so they can live the life they really want with greater clarity, direction and fulfillment. Brittany helps clients reach their best selves by exploring all aspects of their lives, including exercise, nutrition, and mindfulness. Visit http:// www.brittanydrozd.com for info on how to work with Brittany. Brittany Drozd is a licensed psychotherapist and practices in Providence, RI.
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SARAH AMORE What food will you not give up?
Age: 13 Profession: Height:
I definitely will not give up dark chocolate.
Student
What advice do you have for others to inspire them to lose weight?
5’1”
Beginning Weight: 175 Ending Weight: 115 Size Before: 13 Current Size: 3 How long has it taken you to reach your goal? 10 months
What was your motivation to lose weight?
I wasn’t comfortable with myself, I was pre-diabetic, and I wanted to become a student athlete.
How often do you work out? 5 days per week
What were your worst diet habits before you began to lose weight?
BEFORE
Before I lost weight, I over portioned my meals, ate out WAY too often, and my food selections were absolutely horrible.
What dietary changes did you make?
In order to lose weight, I decreased my portion sizes, I quit eating out (though I did treat myself occasionally), and I opted for MUCH healthier food choices.
What is your go-to healthy snack? A protein shake or Greek yogurt.
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Losing weight can completely turn your life around. I made a complete 360 regarding my lifestyle habits and health. If you ever feel that you don’t have the ability to lose weight or you just can’t accomplish that task, then you’re wrong. I mean, look at me. I knew I was severely overweight and unhealthy at the age of eleven, but I didn’t do anything about it until I was twelve. To this day, I’ve lost a total of 60lbs. You also have the opportunity to correct yourself. As a child coming from a family with a history of diabetes and heart disease, I became a pre-diabetic myself. I knew that was serious. I remember that as I attempted to run harder, faster, and longer each day, I’d say to myself, “You will break the chain [of diabetes and heart disease]. This is your life, so run for it, control it, and make it everything that you want it to be.” I was literally running for my life. I still am. Lastly, you will feel a lot more confident in yourself seeing the pounds just melt off. It’s honestly an indescribable feeling. All in all, anyone can lose weight regardless of how severe your case is or what age you are. It’s all in how determined you are to change yourself.
AFTER
Additional Comments:
People have to understand this is not a diet; this is a lifestyle change and a journey. It will take time. It might be hard at times and you may want to quit; however, the reward for continuing is so much greater. You will do things you never thought you were capable of, or thought you would never do again.
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 six
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E V E
Saturday, August 2 9:00 AM Stonington Farmers Market Locally grown food and homemade products from local farms and artisans. Velvet Mill Stonington, CT Sunday, August 3 10:00 AM 6th Annual Colon Cancer Awareness 5K Walk/Run The track is entirely within the City Park, allowing for an enjoyable walk by the water and thru the woods. Warwick City Park Warwick, RI Sunday, August 3 10:30 AM 2014 Block Island Medical Center 5K Fun Run A 3.2 mile/5k run on the most beautiful beach on Block Island. Fred Benson Beach Pavilion Block Island, RI Saturday, August 9 10:00 AM Cumberlandfest 5K In memory of Sal Corio and Kyle McLaughlin. Diamond Hill Park Cumberland, RI Sunday, August 10 9:00 AM Bobby Doyle 5 Miler Join us for a post-race party at Twin Willows! Narragansett Pier Middle School Narragansett, RI
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Saturday, August 16 8:30 AM I Ran the Farm 5K Mount Hope Farm Bristol, RI
Sunday, August 17 10:00 AM 11th Annual Common Fence Point 5 Miler Race starts and finishes at the Community Center with some nice views of Mt. Hope Bay and the Sakonnet River. Common Fence Point, Community Hall Portsmouth, RI Saturday, August 23 10:00 AM 1st Annual 5K to Protect the Bay Enjoy a flat and fast course on a mix of paved and dirt roads with breathtaking views of Narragansett Bay. Prudence Island Prudence Island, RI Saturday, August 23 9:00 AM Yo Raymond Memorial 5K Camp Ker-anna Cumberland, RI Sunday, August 24 6:30 AM The Rhode Warrior Half Iron Distance Triathlon Misquamicut State Beach Westerly, RI Sunday, August 24 9:00 AM 2014 Brandon Motta Fund 5K and 2 Mile Fun Walk The race will be timed. Will have fun activities for children at the beautiful scenic Colt State Park. Colt State Park Bristol, RI
Sunday, August 24 9:00 AM Tutu 5K Run/Walk A fun-filled 5K run/walk with a tutu theme. This race is for women and brave men! Tutu’s optional! Francis Farm Rehoboth, MA Sunday, August 24 7:00 AM Wild Dog Triathlon Lincoln Woods State Park Lincoln, RI Sunday, August 24 10:00 AM NGARI Rhody Run for the Troops 5K Put together to support our Soldiers and airmen in the State of RI. Quonset Air National Guard Base North Kingstown, RI Saturday, August 30 9:30 AM PawSox 5K Race/Walk Proceeds to benefit the Pawtucket Red Sox Charitable Foundation. McCoy Stadium Pawtucket, RI Monday, September 1 9:30 AM 2014 Labor Day Memorial 5K Run & Walk Honoring the Memory of Station Fire Victim Thomas P. Medeiros and Sgt. Brian St. Germain who was killed in action in Iraq.
NT S
Portuguese Instructional & Recreation Club West Warwick, RI
Saturday, September 6 8:30 AM YMCA Andrew Reed Triathlon Challenging sprint triathlon. Camp Massasoit Johnston, RI Saturday, September 6 10:00 AM Kent Hospital NK5K Race day features a 5K Run/Walk and Youth Races of varying distances. North Kingstown High School North Kingstown, RI Saturday, September 6 1:30 PM 39th Annual Run Around the Block The race course is 15 kilometers (9.3 miles) of rolling black top roads arranged in a loop. Block Island Block Island, RI Friday, September 12 6:00 PM Charlie Stavros Memorial On the Beach Run FREE end of summer 3-mile run on the beach, put on by Westerly Track Club. Westerly Town Beach Westerly, RI
Friday, September 12 6:00 PM Providence Firefighters 5K The Providence Firefighters Local 799 is hosting a fun 5K. Roger Williams Park Providence, RI
Saturday, September 13 9:30 AM East Bay 5K Proceeds from the event go to East Bay Coalition for the Homeless. Colt State Park Bristol, RI Saturday, September 13 10:00 AM Irish Music Festival 5K Murphy’s Law Pawtucket, RI Saturday, September 20 10:00 AM 5th Annual Race for Matt and Grace 5K Trail Run Bryant University Smithfield, RI Sunday, September 21 10:00 AM Vino and the Beasts 2014 Run through the Vineyards in a 5K run with obstacles sponsored by Beast Mode Athletics and Jonathan Edwards Winery. Jonathan Edwards Winery North Stonington, CT Sunday, September 21 11:15 AM CVS Caremark Downtown 5K Rhode Island’s largest family race. 21 youth races starting at 8am. USATF championship. Francis Street Providence, RI
Saturday, September 27 8:00 AM 8th Annual Women’s Wellness Day Revitalize your body, mind, and spirit! Newport Marriott Newport, RI Sunday, September 28 10:00 AM 25th Annual Smithfield Lions 5K Proceeds go to the Smithfield schools, students and community programs. Smithfield High School Smithfield, RI Saturday, October 4 8:30 AM 15th Salve Regina 5K Mansion Run Rodgers Recreation Center Newport, RI Sunday, October 5 9:00 AM Costumes for a Cause 5K Cash prizes for top finishers, trick or treating at our vendors’ tables! Johnston Memorial Park Johnston, RI Saturday, October 11 8:30 AM - 12:00 PM 3rd Annual Steven K. Latimer Memorial 5K Families Against Violence Run/Walk Funds benefit the Steven K. Latimer Memorial Scholarship Fund, providing scholarships to RI children who have lost a parent from violence. Roger Williams Park Temple of Music Providence, RI FOR MORE EVENT INFO OR TO POST AN EVENT VISIT US AT RIFITMAG.COM
www.rifitmag.com | volume one issue six
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RI FIT BITS OVER
50%
of the dust in your home is actually dead skin
15%
of you r body w eight is made u
p of skin
1
skin
is the human’s largest organ
is the thickest skin on the human body, located on the foot.
.02mm thick RIFIT | Fitness, Health and Wellness
lose between
20 100hairs a day
A single body hair will grow for
2 6 years
2
1.4mm deep square meters
The thinnest skin is found on your eyelids and is
66
HUMANS
is the average length of skin when stretched out
New to CORE? First group fitness class on us! No Membership Fees! Stay Tuned For A New, Exciting Indoor Cycle And Cardio Circuit Program Rolling Out This September!
New Pilates For Pelvic Floor Dysfunction Workshop Will Launch With Our Fall Schedule
CORE Fitness Studio
CORE Pilates/Mind Body Studio
State of the Art Cycling Studio w/ Keiser M3 Bikes
Small Group Classes Including
Running Classes/Track Workouts With Coach Katie Moulton
MVE®, Pilates Chair, TRX Suspension® Training
Reformer ESST, Reformer INT Reformer Jump Board Circuit, Reformer Mix-Up and Reformer Barre
Signature Classes Included Are...
Also Offered...
Small Group Classes Including Indo-Row®, CORE SWEAT, CORE Body-Barre, Navy Seals, willPower & Grace®, willPower Infusion®, Spin Shift & Lift, Pilates Mat, Kickboxing/Bootcamp, and TABATA
We Also Offer Private Training and Sports Specific Training
469 Angell Street
Providence, RI • Wayland Square
1/2 Hour “Power” Lunch Reformer Classes Private One on One Duo’s and Trios, Sports Specific Pilates Training and Rehabilitation
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LAUNCHES SEPTEMBER 8TH
208 Governor Street Providence, RI
273-CORE • www.corefitprov.com
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401-523-1008
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AtomicKickboxing.com RIFIT | Fitness, Health and Wellness