RI Fit Magazine, Volume 1 Issue 8

RI

FITNESS HEALTH WELLNESS

Your Best Running Partner WHY YOU CAN’T COUNT

CALORIES

7 FALL FITNESS TIPS

Carbs

what you need to know

Suffer from Stress?

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Fitness Enthusiasts

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RI

FIT FITNESS HEALTH WELLNESS

John A. Resnick Founder Ralph Coppolino Co-Founder

from the editor With the changing of seasons, new opportunities are always presenting themselves, and autumn certainly doesn’t fall short when it comes to activities. From apple picking to finding your way through a corn maze to leaf peeping, there’s a million reasons to fall in love with fall. But what about fitness opportunities? For those of you who are beach bums, it might seem like it’s time to pack things up and move to Florida, but for the rest of you, it’s time to explore what New England has to offer.

The other day I took a trip to Blue Hills in Canton, MA to go for a hike and see the sun set over Boston, and it was one of the most enjoyable outdoor activities I’ve done in a while. I went with my boyfriend and we just got lost in the wilderness, figuratively and literally! We accidentally took a path we had never travelled before and we ended up walking down the other side of the hill, having to find our way back to our car while the sun was going down and casting darkness over the pathways. While I was a little panicked that we would never find our way back during the 2-hour hike, I was thrilled to discover a new pathway that we had never trekked and that wasn’t populated with a lot of other hikers. It was a fun experience finding our way through the forest, and it was also a valuable experience because it taught me that it’s rewarding to step outside of my comfort zone.

It’s all too easy to get stuck in the same fitness routine because you’re scared to try something new. Don’t let fear stop you from moving forward. Take baby steps if you need to—you don’t need to get lost in the woods like I did on my very first try.

Get out there, though, and savor the last 70-80 degree days of the year. Whether you enjoy a nice bike ride through a local park or take a hike up a beautiful hill or mountain, the fresh fall air will leave you feeling invigorated and you’ll love the results you’ll soon see from your new fitness routine.

Gil Lantini Marketing Director Mike Casale Senior Designer Tina Farinelli Sales Associate Pam Walsh Editor Interns Keri Biron Chad Sabo Contributing Writers Joy Adamonis Susan Anthony Aislyn Arnone Nicole Brazier Rebecca Briggs Nathan Charpentier Mike Clancy Michelle Collie Dr. Andrew Crellin Kristi Dalby Matt Espeut Maryellen Fowler Matthew Gagliano Gary Karten Keri Layton Nicole Messier Michael Silva Timothy Sullivan

The gray days of winter aren’t here yet; in fact, our world is just beginning to explode with color—just look at the leaves on the trees! Embrace the changes of the new season and match the liveliness of the outdoors with your workout.

Until next time,

www.facebook.com/rifitmag twitter.com/rifitmag 401 648 3400 info@rifitmag.com www.rifitmag.com 1343 Hartford Avenue Johnston, RI 02919

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

contents

volume one issue eight

Inside This Issue

12 Fitness Products 2014 13 RI Fit Kids: Be a Fit Kid 14 Local Fit News 18 Keeping You on Pace 20 We are a Divided Nation

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22 Train Movements, Not Muscles 23 If You Rest You Rust 24 Light on the Yoga Teacher and on Lifting Spirit 27 7 Fall Fitness Tips 29 Running Injuries: Repetition, Repetition, Repetition 30 Modern Day Pilates 33 Fitness Enthusiast: Tracey Foster 34 Man’s or Woman’s Best Running Partner 35 Breaking the Buff Chick Stereotype 36 Does Your Work Environment Sabotage You? 37 Pregnancy Back Pain 38 An Active Alternative to Joint Replacement 39 Carbs: A Brief Intro 41 How You Can Heal with Forrest Yoga 43 Why You Can’t Count Calories 46 Weight Loss Success: Nicole Alves 49 The Healthy Side of Stress 51 Recipe of the Month – Dave’s Fresh Marketplace 52 Suffer from Stress? Meditate!

53 Fitness Enthusiast: Fabio Figueiredo 55 Team Red, White, and Blue Rhode Island 56 Events 58 RI Fit Bits

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ON THE COVER

Featured on the Cover 7 Fall Fitness Tips Recipe of the Month Shredded Brussels Sprouts

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CHANGE YOUR BODY, CHANGE YOUR LIFE

“Five years later and counting... I was one of the first clients as Barrington Pilates opened their doors. Pilates has been the best investment I ever made.”

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FITNESS PRODUCTS 2014 Rum Roller Kamagon Beastie Ball Evolve

If you have tightness in your upper back or calves, the new RumbleRoller Beastie will have you back on your game in no time. Use the stand and two Beasties to massage your calf; take the bar off the stand to roll out your quads, hamstrings, and iliotibial (IT) band; or stand against a wall with the Beastie behind your shoulder blades to relieve the tightness in your upper back. Available in original or firm densities.

Beastie Bar and Stands $59.95 For More Information Visit www.rumbleroller.com

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RIFIT | Fitness, Health and Wellness

The Kamagon Ball Evolve is a unique core stability product that bridges a necessary gap in the functional training market.

The Kamagon Evolve is filled with water to adjust the weight, creating a “hydro inertia� that recruits a greater number of muscle fibers when performing the most basic to advanced exercises. Water lines imprinted on the ball allow for accurate water measurement. The Kamagon Evolve is used for fullbody workouts engaging in full range of motion exercises.

This product is proudly made in the USA.

9-Inch Ball $49.95 For More Information Visit www.kamagonball.com

be a fit kid There’s a lot of discussion these days about fit kids. People who care (parents, doctors, teachers, and others) want to know how to help kids be more fit.

Being fit is a way of saying a person eats well, gets a lot of physical activity (exercise), and has a healthy weight. If you’re fit, your body works well, feels good, and can do all the things you want to do, like run around with your friends.

Some steps only parents can take — such as serving healthy meals or deciding to take the family on a nature hike. But kids can take charge, too, when it comes to health.

Here are five rules to live by, if you’re a kid who wants to be fit. The trick is to follow these rules most of the time, knowing that some days (like your birthday) might call for cake and ice cream.

Eat a Variety of Foods You may have a favorite food, but the best choice is to eat a variety. If you eat different foods, you’re more likely to get the nutrients your body needs. Taste new foods and old ones you haven’t tried for a while. Some foods, such as green veggies, are more pleasing the older you get. Shoot for at least five servings of fruits and vegetables a day — two fruits and three vegetables.

HERE’S ONE COMBINATION THAT MIGHT WORK FOR YOU: • at breakfast: ½ cup (about 4 large) strawberries on your cereal • with lunch: 6 baby carrots • for a snack: an apple • with dinner: ½ cup broccoli (about 2 big spears) and 1 cup of salad Drink Water & Milk When you’re really thirsty, cold water is the best thirst-quencher.

And there’s a reason your school cafeteria offers cartons of milk. Kids need calcium to build strong bones, and milk is a great source of this mineral. How much do kids need? If you are younger than 9 years old, drink 2 cups of milk a day, or its equivalent. If you’re older than 9 years old, aim for 3 cups of milk per day, or its equivalent. You can mix it up by having milk and some other calcium-rich dairy foods. Here’s one combination: • • •

2 cups (about half a liter) of low-fat or nonfat milk 1 slice cheddar cheese ½ cup (small container) of yogurt

You probably will want something other than milk or water once in a while, so it’s OK to have 100% juice, too. But try to limit sugary drinks, like sodas, juice cocktails, and fruit punches.

They contain a lot of added sugar. Sugar just adds calories, not important nutrients.

Listen to Your Body What does it feel like to be full? When you’re eating, notice how your body feels and when your stomach feels comfortably full.

Sometimes, people eat too much because they don’t notice when they need to stop eating. Eating too much can make you feel uncomfortable and, over a period of time, can lead to unhealthy weight gain.

Limit Screen Time What’s screen time? It’s the amount of time you spend watching TV or DVDs, playing video games (console systems or handheld games), and using the computer. The more time you spend on these sitting-down activities, the less time available for active stuff, like basketball, bike riding, and swimming. Try to spend no more than 2 hours a day on screen time, not counting computer use related to school.

Be Active One job you have as a kid — and it’s a fun one — is that you get to figure out which activities you like best. Not everyone loves baseball or soccer. Maybe your passion is karate, or kickball, or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day. You might even write down a list of fun stuff to do, so you can refer to it when your mom or dad says it’s time to stop watching TV or playing computer games!

Speaking of parents, they can be a big help if you want to be a fit kid. For instance, they can stock the house with healthy foods and plan physical activities for the family. Tell your parents about these five steps you want to take and maybe you can teach them a thing or two. If you’re a fit kid, why shouldn’t you have a fit mom and a fit dad?

This information was provided by KidsHealth®, one of the largest resources online for medically reviewed health information written for parents, kids, and teens. For more articles like this, visit KidsHealth.org or TeensHealth.org. © 1995- 2014 .

The Nemours Foundation/ KidsHealth®.

All rights reserved.

www.rifitmag.com | volume one issue eight

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Local F

STEVEN K. LATIMER MEMORIAL

FAMILIES AGAINST VIOLENCE 5K RUN/WALK KICKOFF SET FOR OCTOBER 8TH

Before runners gear up for the third-annual race coming up on Columbus Day weekend, everyone is invited to join in the event’s kickoff, set for Wednesday, October 8, at Circe Restaurant and Bar, 50 Weybosset Street.

The festivities will help ring in this year’s race, which takes place on Saturday, October 11, at Roger Williams Park Temple to Music. It runs from 5-7 p.m. and features appetizers and a cash bar. Tickets are $50 per person and may be purchased by visiting the Foundation’s website. Tickets can be purchased by contacting Myra Latimer-Nicholas.

The race begins at 10 a.m. and is open to all age groups and experience levels. Early registration runs from now until October 9. Event-day registration is also available as well.

BankRI is proud to, once again, be the Presenting Sponsor for this event.

The race is held in memory of Latimer, who was murdered two days before his 24th birthday in 2011. Funds raised from the race benefit the Steven K. Latimer Memorial Scholarship Fund, which provides educational scholarships to Rhode Island children who have lost either a parent, guardian or loved one due to an act of violence.

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Steven’s mother, Myra Latimer-Nicholas, said the 5K Run/Walk raises awareness to the violence, not just in Providence, but also in our state while keeping the memory of her son alive.

“Steven looked to improve his quality of life by going to school and bettering himself so he could have a more fulfilling life for himself and his family,” said Latimer-Nicholas, who also chairs the event. “You don’t want to outlive your children, especially if their lives end so tragically. Steven would have been proud to be a part of this celebration.”

The Steven K. Latimer Foundation would like to thank Walgreens, Professional Ambulance, Virginia Transportation, Pawtucket Credit Union, Coca-Cola, Clear Channel Communications, Cumulus Communications, RI FIT Magazine, GoLocalProv.com and Berg’s Eye Communications for their respective contributions.

The Foundation seeks additional sponsors, donations and contributions from the public and area businesses.

For more information on that and/or to register for the race, please visit: www.sklmemorialfoundation.org or contact Latimer-Nicholas at (401) 421-0920 or e-mail her at: sklmemorialfoundation@gmail.com.

Fit News

CHARITY, CHARITY, CHARITY LOCAL PHYSICAL THERAPY COMPANY HOSTS ITS FIRST ANNUAL 5K RACE / WALK FOR 3 RI CHARITIES

Charity, charity, charity — three great reasons to get yourself registered for Performance Physical Therapy’s first annual 5K race / walk. On Sunday, November 9th at 10AM the race will begin and end at Pierce Memorial Stadium located at 275 Mercer St., East Providence, RI. The course will leave the stadium onto the newly developed Waterfront Drive overlooking the scenic Providence River. The day will include a health and wellness fair, vendor giveaways, incredible raffle prizes, rock climbing wall and much more.

Three local charities will be the recipients of the proceeds from the race: Friends of the Townies Athletic Organization, New England Distance Project and The Ronald McDonald House of Providence.

Friends of the Townies Athletic Organization supports East Providence middle school and high school athletics including fall, winter and spring recognition nights as well as senior recognition night for Senior townie athletics. “Raising money for Friends of the Townies was an easy choice as Performance PT has 2 locations in East Providence, employs the athletic trainer, Amanda Moran ATC LMT and has many East Providence Alumni working for Performance PT,” stated Chris Hughes, Marketing Director at Performance PT and EP graduate.

NE Distance is a New England based non-profit organization with a unique dual mission to promote health and well-being among children while providing support to post-collegiate athletes on a training path to top-level competition. Through our partnership with NE Distance, Performance PT was able to help restart the Middle School Cross Country Team in Woonsocket, which was cut from the City budget in 2009.

The mission of Ronald McDonald House of Providence is to provide programs that directly improve the health and well-being of hospitalized children and their families. RMH programs allow families to spend additional time with a sick child, help ease financial burdens, provide a sense of normalcy and keep families together during times of medical crisis. The Ronald McDonald House Running Club and Performance PT collaborate throughout the year to help raise money for the house.

To register for the 5K, visit http://www.performanceptri.com/5k.html.

Enter the code “RIFIT” ALL CAPS to get $10 off each registration. Registration is normally $25 per person.

www.rifitmag.com | volume one issue eight

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Local F

EIDENT RACING’S NEW

H E L D O N S U N D AY O C T O B E R 1 2 , 2 0 1 4 F E AT U R I N G A M A R AT H O N T H AT W I L

It’s that time of year again! Eident Racing’s Newport Rhode Race will be held on Sunday, October 12, 2014. This beautiful fall race begins at famous Easton’s Beach on Memorial Blvd. and will feature a marathon that will start at 7:30 am, half marathon at 8:00 AM and 5K at 8:15 am. This USATF certified race takes advantage of Newport and Middletown’s rich history and beautiful oceanside scenery, providing some of the most breathtaking runs in the country. The marathon is also a Boston Marathon qualifier. The Newport Rhode Races weekend is honored to host the Newport Half Marathon, voted the best half marathon in the Northeast by Competitor magazine in 2011!

some of the most scenic spots on Aquidneck Island, around Fort Adams State Park, past Hammersmith Farm and the Newport Country Club, around scenic Brenton Point and Ocean Drive and past the famous Bellevue Avenue mansions.

The Newport Marathon and Half Marathon cover a rolling course on scenic Newport and Middletown roads. Starting by the water in downtown Newport, the course runs through

The race welcomes runners from all over the globe, including many who are part of the “50 State Club,” looking to complete a marathon in every US state. New this year, the 5K will join

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RIFIT | Fitness, Health and Wellness

Though the race features some uphill and downhill stretches, much of the course is run along even, flat terrain, and the race is run on paved surfaces throughout. The 2014 running of the race will be the 6th time the 13.1-mile half marathon distance has been a part of the event -- participants running in the full, 26.2-mile marathon will be limited to 6 hours, while those running the half will have a 3 1/2-hour time limit.

Fit News

WPORT RHODE RACE

L L S TA RT AT 7 : 3 0 A M , H A L F M A R AT H O N AT 8 : 0 0 A M A N D 5 K AT 8 : 1 5 A M

the larger races on Sunday and these participants will be able to enjoy the festival atmosphere of the finish line at First Beach.

Already a participant in the race and have an interesting story to tell about yourself, a family member or friend that is running in Newport? Send it over to info@eidentracing.com for a chance to be featured in our “Faces in the Crowd” section of the athlete guide!

Newport is the final leg in the Triple Crown of RI running. It offers the opportunity to run a half marathon in Providence, Jamestown and Newport, 3 iconic RI locations. Registration for 2015 is already open. Compete for the chance to be crowned the “Half Marathon Champion of Rhode Island.” For more information, visit www.uchtriplecrown.com.

To register, visit www.uhcmarathon.com.

Online Registration closes at 6:00pm on October, 7th but race weekend registration will be available. Included in your entry fee will be a goody bag, official technical shirt, post race hydration and food (including a free Narragansett beer for those over 21), as well as finishers medals for Marathon and Half Marathon finishers.

www.rifitmag.com | volume one issue eight

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FITNESS

KEEPING YOU ON PACE WELLNESS HEALTH

by Michelle Collie, Providence, RI

For many of us, early fall means back to school. Early fall is also when we attempt to tackle a never-ending list of errands and projects that need to be done. My fall days are filled with establishing homework rituals, transporting children, scheduling afterschool activities, and returning to work projects that were delayed during the carefree days of summer. It seems that there are never enough hours in the day, and I constantly attempt new time management strategies to maximize my efficiency.

Before long, my executive functioning skills are challenged and my mind seems to go into overdrive trying to piece my days and responsibilities together. I begin to feel my anxiety and stress levels increase. I begin to feel my problem solving skills and clear thinking dissolving away. So I attempt to prevent, or at least limit, this unraveling by ensuring I complete one daily activity–my run.

Going for a run during a demanding period permits the brain to wander and escape from executive thinking. And studies show that exercise actually boosts creativity.1 The opportunity to think creatively allows me to find innovative solutions to challenges.

These challenges may be related to my children, my work, my home or my relationships. The chance to think clearly and

Fall runners enjoy a mental break from the daily grind and often report being happier and more productive because they spend time running.

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RIFIT | Fitness, Health and Wellness

creatively also allows me to contemplate opportunities that have presented themselves to me, and determine a plan of action.

Creative thinking is a refreshing vacation for my brain and what follows is an improved ability to concentrate and accomplish.

Andrea Mitchell, a physical therapist at Performance Physical Therapy, states, “We see many people increasing their mileage in the fall. Unlike those who run in the spring and summer to help manage their weight, fall runners are more interested in the benefits to their mind. Fall runners enjoy a mental break from the daily grind and often report being happier and more productive because they spend time running.”

I love to run in the fall in New England. It stimulates my creative thinking. The changing leaves never cease to amaze me. The comfortable temperature and drier air are a welcome change to managing the oppressive August humidity. It’s a celebration, a gift, an indulgence to enjoy before winter arrives.

Later today, I plan to head out for a run. I will run without my to-do list, and without my smartphone. I will pay attention to the colors, the sounds, the breeze and I will let my mind wander.

And I know I will finish the run revitalized, full of ideas and inspired to stay on pace.

1.

Steinberg et al. Exercise enhances creativity independently of mood, Br J Sports Med. Sep 1997; 31(3): 240–245. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1332529/

Michelle Collie PT, DPT, MS, OCS is a Physical Therapist and the owner and CEO of Performance Physical Therapy. She lives on the East Side of Providence with her husband and 2 children. She can be reached at mcollie@performanceptri.com.

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FITNESS WELLNESS

We Are A Divided HEALTH

by Matt Espeut, Providence, RI

Half conservative, half liberal. Or, half for gun control, half against it. We are divided by different faiths and religions, which dictates many different views on issues such as abortion, contraception and same sex marriage. We also have different views on issues, like who gets taxed and who doesn’t and which group is entitled to certain social programs, and which ones aren’t.

When a person is on one side of any of these issues, it is common that they are usually on the same side across the board. Kind of like a “master lever” of opinions held.

However, there is one issue that has no political or religious team, and that’s concern about one’s health.

There is no discrimination, political party, race, sex or religion that separates the two sides. This division is the healthy and the unhealthy people of this nation. And the numbers aren’t even close.

Those who are unfit and in poor health are outnumbering the fit and healthy by a landslide. Rather than approach health in a preventive frame of mind, people would rather get sick, then react. There are issues and debates that can be seen from both sides, but I can’t comprehend the choice to be unhealthy. I am not talking about the misinformed, or the people that think they are trying, only to be fooled by big marketing of commercial foods and weight loss gimmicks. Or the people who are on low-salt and low-fat garbage because their doctor told them that their blood pressure or cholesterol was too high. I am talking about the people that deliberately use drive-thru windows as their primary food source.

Most often, these are the same people who would protest the mayor of New York for banning Big Gulp sodas. They do not want the government or anybody else telling them how to live, even if it is in everyone’s best interest. These are the people who are making a conscious choice to be ignorant of the evidence–they are literally choosing to be or become unhealthy, going down the road of killing themselves slowly, with no consideration for loved ones,

there is one issue that has no political or religious team, and that’s concern about one’s health.

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Nation FITNESS

WELLNESS HEALTH

much less healthcare costs for themselves or the country. This puts a burden on all of us in many ways, and I will give you a quick example of how this ignorance and choice impacts all of us.

When you let yourself go, eat processed garbage, and don’t exercise, it’s not a question of IF you will get sick, but WHEN you will get sick.

When you do, you clog up the medical system with what are most usually preventable ailments. Once you get into the system and get on prescription drugs, you basically become a prisoner for life. When this happens, hospitals become a revolving door, and we all get hit in the pocketbook because insurance is based on averages.

So the people that care about their health and wellbeing and choose healthy lifestyles get to pay unnecessarily high premiums so insurance and medical companies can recoup the payouts from the other side. I know I can’t reach everyone, and it is impossible for everyone to think on the same level, but it is extremely frustrating to watch people do deliberate harm to themselves. I can’t seem to get the rationale behind killing yourself slowly. I understand that there are addictions, and the lure of sugar and carbohydrates and fat is real, and that it is hard to adhere to a strict program, and I try not to chastise anyone in this category; my issue is with those who know–and do not care. They lobby against everything that could help put a strain on fake food manufacturers, prevent dangerous drugs from the shelves, or try to clean up the school lunch programs. These people are standing in the way of making changes for the better. They represent the demand for harmful products, and keep these unscrupulous companies rich and powerful.

So if you care about your health, but are stuck in a rut, let’s talk. If you just do not care, love feeling lethargic with aches and pains, or are overweight and out of shape, by all means keep killing yourself, but please stop trying to interfere with those efforts that will help those of us who do care. I’m talking about those who want bans on soft drinks and high taxes on sugar, cigarettes, and alcohol. We want the schools to intervene and remove soda machines, processed-nugget food, and fake cheese from the building. I would love to see big food, and big Pharma take big hits in their pockets, but it will never happen as long as WE are so greatly outnumbered. If you are with me, gather some allies and fight the resistance. If not, enjoy your supersized fries and soda, but don’t get in the way of those of us who want to look and feel great–because we care about those who love us and want us to be around for a long time, healthy and strong.

Matt Espeut has worked as a personal trainer for almost 20 years with clients ranging in age from 14 to 86. His focus is on overall health, strength, and functional conditioning. Holistic health and nutrition is the cornerstone of all his programs. Matt is the owner of PROVIDENCE FIT BODY BOOT CAMP, at 1284 North Main St., Providence. matt@fitnessprofiles.net - 401-453-3200.

www.rifitmag.com | volume one issue eight

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by Maryellen Fowler, CORE Center of Real Energy, Providence, RI

Even the strongest of athletes feel the effects of time. After the age of fifty, performance-altering changes in the body bring new training obstacles: osteopenia, osteoporosis, sarcopenia, lower levels of testosterone, lost flexibility, reduced enzyme activity, and inability to regulate and tolerate temperature—all of these make training an uphill battle. While getting older is unavoidable, becoming deconditioned is avoidable. The older athlete must be vigilant and consistent in their training regiments. My experience as an athlete of almost sixty years tells me focusing on the following areas holds back the ravages of time: HIIT (High Intensity Interval Training) There are three elements of training: duration, intensity and frequency. As we get older, we start to leave the high-intensity intervals in favor of longer, slower duration workouts. The older athlete must do just the opposite. Working above 80% intensity levels with a nod to muscular endurance, anaerobic endurance and speed work should be an integral part of training. These workouts stimulate higher testosterone and aid in maintaining muscle mass.

Strength Training Lift weights to increase bone density and increase testosterone and muscle. Women, especially, will find weight lifting to be the pathway to the fountain of youth. It is important to alternate between lifting weights and doing body-weight exercises.

These things keep the skeletal system buttressed against injury.

Remember, it is possible to build backbone and muscle at any age.

Get Your Sleep!

Do you NEED an alarm clock to wake up? If you do, chances are you are not getting enough shut eye. Older athletes

need sleep to get the recovery between training. Those women who are sleep deprived produce more cortisol; more cortisol leads to higher body fat ratios.

Eat To Refuel The older athlete’s intake should be nutrient-rich whole foods. Daily calories sustain the body for the rigors of daily life. Workout recovery and restocking glycogen is done with post-exercise snacks. Eating after a hard workout stokes the metabolism!

Stay Hydrated Working out while dehydrated can cause greater damage to the muscles and reduce the body’s ability to repair itself. A hydrated body’s heart rate recovers quicker.

Stretch After an intense workout, muscles need to repair themselves. Fibers that are entangled slow down the recovery process. Stretching a muscle increases the tension in the fiber, which realigns the disorganized tissue, similar to smoothing out a crumpled piece of paper. Stretching also reduces soreness by decreasing the lactic acid buildup.

Try Something New! I recently added a new program, MYZONE® Training, to my routine. I never thought I could improve my cardiac output and decrease my resting heart rate at the age of almost sixty. Within weeks my workouts have been rejuvenated. I guess you can teach an old dog new tricks.

Maryellen is a Fitness Instructor at CORE Center of Real Energy in Providence. She has been a fitness professional since 1987 and is nationally certified in personal training, yoga, and fitness instruction.

www.rifitmag.com | volume one issue eight

23

FITNESS WELLNESS HEALTH

In this current age with yoga teachers, studios and teacher trainings being very popular, the opportunity for a student of yoga to become a teacher of yoga is much more readily accessible

by Rebecca Briggs, Wakefield, RI

This August, one of yoga’s great teachers passed away at the ripe old age of 95. B.K.S. Iyengar popularized yoga in the West beginning in the early 1970s. He is the author of the seminal text, Light on Yoga, and Light on the Yoga Sutras of Patanjali, and other books familiar to serious yoga students and to most yoga teachers instructing today, no matter what style they teach or yoga lineage they follow. His daughter Geeta Iyenar, also a yoga teacher, says of her father, “Like rain, he touched all of us equally.”

When I started practicing yoga here in Rhode Island in the early 1990s, there were very few yoga teachers and even fewer yoga studios. Teachers made themselves known through flyers, and it was in a little natural foods market in Newport where I met my first Kripalu-trained teacher, Amy Weintraub. It would not have mattered what style she taught, I just wanted what she had. A healthy physical body goes hand in hand with a healthy spiritual body and yoga is the “yoke” she shared with me that is between the two.

I remember learning my very first “asana” or “seat of the soul,” also known as posture, from Amy. It was mountain pose, “Tadasana.” Seemingly static, it is anything but, and I will never forget B.K.S. Iyengar’s teachings on Tadasana that I later read that night from his book Light on Yoga: “It is essential to master the art of standing correctly. One thousand things that apply

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L

on the

Yo

an

to Tadasana apply to every other pose. See how much your intelligence has to peep in, has to go in, even to understand Tadasana. When truly in Tadasana one feels light in body and the mind acquires agility.”

In this current age, with yoga teachers, studios and teacher trainings being very popular, the opportunity for a student of yoga to become a teacher of yoga is much more readily accessible, and so it is that in honor of this great master of yoga’s passing, I’d like to bring to light a few of his pearls of wisdom here on the pages of RI Fit magazine. Chances are his take on fitness of the physical body being one with the spiritual body will ring true if not to the many yoga teachers out there, then to anyone who’s ever felt more connection to their soul after exercise.

BKS Iyengar said, “The human being is divided into five: the physical, the physiological, the psychological (the mind), the intellect, the spiritual. There is no spiritual joy (ananda) unless all is united and happy.”

He also said, “In my book, Light on Yoga, I divided the body into three parts: the head: yoga of knowledge; the chest: yoga of love; the limbs: yoga of action. How can you say that one is higher and the other lower? These three parts makes a whole.”

How we get there, to the “whole,” depends on what we have accessible to us, or to what we need, like, or are enjoying

Light FITNESS

WELLNESS HEALTH

oga Teacher

nd on Lifting Spirit in the moment. Many people like different styles of exercise, yoga, and spirit lifting practices. As long as they get there – to all over health, to Samadhi – it does not matter. A fit body and diminished spirit is not health.

When I moved out west, my personal yoga practice transformed and I became addicted to the flowing meditative practice of Ashtanga yoga under the great tutelage of Tias Little in Santa Fe, NM. Focused on moving from one perfected asana to the next, I remembered Iyengar’s words on Tadasana, making my body light and mind agile to encompass every aspect of my being in every aspect of every pose. I loved the sweat and physicality of my flowing practice, and rarely stopped the pace of my busy life long enough for an Iyengar alignment-based class. But then in1998, I audited a summer’s worth of Iyengar yoga classes as taught by Judith Laseter at the San Francisco Iyengar Yoga Institute. It was here that I took liberal notes and was imprinted with some of the linages’ master’s wise incites and strict discipline. One of my favorite stories is from a memoir of one of his students, titled Sparks of Divinity: “You should be like a farmer: the day he sows, he is happy not because he is thinking of the future harvest; he is happy to have made a beautiful planting and to have sown well. The day the first leaf arrives, he is happy with the little leaf; the day there are ten of them, he is happy with the ten leaves, but he is not happy because he is thinking of the fruits; he does not know exactly what they will be like. It is the same for us: we know that

one day we may realize ourselves, but it will happen when the Divine blesses us.” BKS Iyengar.

In 1999, I was fortunate to attend one class with Mr. Iyengar while he was visiting the US. It was in a large community center in the heart of Tucson, AZ. There, as he sat in lotus in the center of a room of over 500 people, in a voice barely louder than a whisper, and with hand gestures accentuated by very, very long fingernails, he told a story from the Upanishads about two birds: “One sits motionless in the top of a tree, and the other tastes any fruit he can find on his way up to meet the first bird. Of these fruits, some are bitter, some good, but he tries everything and goes from experience to experience without stopping. He reaches the top of the tree and then forgets everything and stays there.” He ends the story with, “How can you say that one way is better than the other if both reached the same point.”

Ahh…yes, how can we say one form of yoga, or exercise, or movement, or even spiritual practice is better than any other if we all catch glimpses of, or practice catching glimpses of, the bliss that comes with how wonderful we feel, and actually are when all the parts of who we are come together and say YES to life?! This is how I want to feel all the time.

Rebecca Briggs, RYT, CN is founder of hOMnaturale.com. She teaches yoga and organic, whole food nutrition classes, programs and private sessions at The Sari Sanctuary and The Well Cooperative (facebook.com/TheWellLLC), Mama Bird (www.mamabirdri.com) and River Bend Athletic Club (www. riverbendac.biz) in Wakefield, RI, all places she can walk and bike to with ease.

www.rifitmag.com | volume one issue eight

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7

Fall Fitness Tips

Summer is over and the holidays are right around the corner. Just because there are leaves on the ground, it doesn’t mean exercising outside has to end. In fact, fall is the perfect time to continue your summer fitness program because you’re going to maintain good habits for the busy holiday season and the upcoming cold winter months. If you don’t want to spend all of January trying to undo all of your holiday indulgences, follow RI Fit’s 7 fall fitness and wellness tips to develop a healthy fitness routine to carry you through the colder seasons of the year.

1. Dress in layers. When exercising outside, layer your clothing. Before your body warms up, you may feel cold, but once you get moving you’ll feel overdressed. Also, for those cold morning runs or outdoor boot camps, a hat will help insulate your head, which is where you lose the most heat.

2. Enjoy the fall foliage. Enjoy the cooler weather and take advantage of outdoor adventures before the winter rolls in.

Rhode Island has plenty of parks to enjoy a hike or bike paths and take in all the colors of fall. The time spent out in nature will do as much good for your mind as it will for your body. Even apple picking or pumpkin gathering with your family is a great activity that is sure to burn calories.

3. Enjoy fall produce and stock up on healthy food. Grocery stores and farmers’ markets will be full of fall’s freshest produce, including apples, pumpkins, sweet potatoes

and winter squash. In-season produce is rich in flavor and easy on your wallet. Also keep your kitchen well-stocked with unprocessed, whole foods that make for a quick, healthy fall snack. Cut up fruits and vegetables are great options.

4. Safety First! Shorter days bring dark mornings and early sunsets, but this shouldn’t stop you from exercising outside.

Make sure you wear reflective workout clothes and wear a headlight band so others may see you, preventing an accident.

5. Get a workout partner. Partnering up with a friend who has similar fitness interests will increase your motivation and will hold you accountable to someone else. It’s always more fun to exercise with a friend!

6. Get Proper Sleep. Studies have shown that there is a strong correlation between lack of sleep, weight gain, low energy and fatigue. Without a good night’s sleep, you’ll have a harder time sticking to your diet and your exercise plan.

7. Stick with it. Fitness experts say it takes your body about 30 days to get used to a new routine. Try to stick it through and you will find it a lot easier to keep it going through the cold winter months.

Do you have some fall fitness tips you want to share with fellow RI Fit readers? Feel free to post your tips on our Facebook page at www.facebook.com/rifitmag.

www.rifitmag.com | volume one issue eight

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FITNESS WELLNESS Running Injuries occur when HEALTH we ask the body to work a little harder, stretch a little longer, or endure a little more pounding repeatedly over and over and over again.

RUNNING INJURIES R E P E T I T I O N ,

R E P E T I T I O N ,

by Michael Silva, Pawtucket, RI

There are 640 skeletal muscles, 206 bones, 360 joints, and 900 ligaments in the human body (give or take a few). The number of things that can go wrong with any one of those structures at any given time is astonishing. All of those structures aim to provide smooth and efficient mobility, stability, and strength to our body. Bones come together to form joints, joints are held together by ligaments, and the bones are moved about their joints by muscles. It is a great system that can function amazingly, but just one issue with one of the hundreds of structures can lead to problems. Most of the time our body is not functioning in a perfect, balanced, totally symbiotic fashion and we are none the wiser. That is because our body has an amazing ability to compensate—missing a little motion here, let’s get a little more somewhere else...a little weak in this muscle, let’s make this other muscle work a little harder.

Compensation is a great way to accomplish a task that we are asking of our body, but over time this can lead to major problems because we are asking too much from one structure and not enough from another. This can reveal itself when the compensation goes on for too long.

In distance running, we are asking these many structures of the body to perform the same task over and over again. If you think about it, running is taking a very basic movement and repeating it thousands of times during a run. The average runner will take over 1,000 steps per mile. This enormous repetition of running makes it a prime cause of repetitive stress injuries, also known as overuse injuries.

R E P E T I T I O N

it happen? Do I need to stretch? What did I do wrong? It’s got to be my sneakers! Sound familiar? It’s this unknown that makes running injuries frustrating to deal with and difficult to fix when compared to an accident or traumatic type of sports injury. With running injuries, the site of pain associated may not be in the same location as the source of the pain. In other words, the cause may not be near the effect.

Unfortunately, injuries are part of the sport and it is very rare to totally avoid them. The key is how you handle them, so don’t get discouraged. In fact, it is my opinion that the physical, mental, and emotional health benefits far outweigh the injuries if handled properly. “Handled properly”...this could mean lots of things to lots of people. We need to listen to our body when we feel something is wrong or if we feel pain. The pain is like the engine light in your car—it is warning you to take some action or something is going to break down.

The good news is that there is something that you can do to help all this. It may require a paradigm shift in how you look at your workouts and free time, but it can not only help your running, but it can also rid you of pain that you don’t even know you have yet. Taking care of your body is such a unique thing that not everyone needs the same plan. Learning proper stretches, strengthening exercises, self massage, and warm-up techniques can make a world of difference.

Running injuries occur when we ask the body to work a little harder, stretch a little longer, or endure a little more pounding repeatedly over and over and over again. The trauma incurred in isolation and in the short term is minimal, but its impact comes in numbers. It could take days or it could take years; it all depends on the severity of the trauma, the frequency of the trauma, and the ability of our body to heal from the trauma.

Contrary to popular belief, it will not take up so much time that you will need to quit your job or concede to running only 5K events. Runners can make important changes to the function and structure of their bodies with only minutes of work per day, not hours. You probably spend more time maintaining the health of your car and computer than you do on your own body. You only get one body, but you can buy a new car and computer. Be smart, educated, and proactive about your body.

The joy, satisfaction, and benefits of running are wonderful; don’t let lack of effort to maintain your body not allow you to reap the rewards.

Over time, after millions of steps, thousands of miles, hundreds of pairs of sneakers, and dozens of warning signs from the body (usually ignored by the runner), it finally hits us: the pain that we just can’t run through or ignore anymore. How did

Michael Silva, MS, PT, CSCS, is the president and founder of FOUNDATIONperformance sports medicine has been working in fitness and physical therapy since 1995. Michael has been involved in the endurance athlete world most of his career and specializes in running injuries. From high school athletes to Olympians, Michael has worked with thousands of runners. With offices in Pawtucket, RI; Plainville, MA; and Warren, RI, FOUNDATIONperformance has been providing fitness, physical therapy, and performance enhancement services since 2003. mike@foundationperformance.com

www.rifitmag.com | volume one issue eight

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FITNESS WELLNESS HEALTH

by Susan Anthony, East Providence, RI

With all the choices we have in the 21st century to achieve the physical results we want, a person can easily get lost in all the hype. From StairMasters and treadmills to circuit training and Zumba, people are forever looking for the next best (and hopefully quick and easy) way to enhance their physical appearance as well their energy level.

Worldwide, the health and fitness club market generates over $78 billion in revenue. The United States, with over 32,000 clubs and 52 million members, grosses over $22 billion in revenue alone. Incredible! Given all the options, I am regularly asked by both friends and family, why Pilates?

Think of a tree. Does all its strength come from its limbs? No! The strength of the tree is in its roots and trunk. Without these, the tree would surely topple.

Developed by Joseph Pilates (1883-1967), Pilates builds strength, control, endurance and flexibility throughout the entire body. With over 500 possible exercises, Pilates creates a powerhouse of both physical awareness and mental energy.

Pilates is a simple, straightforward and fluid way to build core strength for everyone. Furthermore, it doesn’t discriminate based on a person’s shape, size, age or gender. Instead, it taps

into the uniqueness of every individual and draws a reservoir of strength and energy out of that person.

This was Mr. Pilates’ ultimate goal when he began developing his “contology” method, or the art of controlled movements in the 1920’s. It’s a method by which any individual’s mind can control the flexibility in his or her muscles over time, and of course, a flexible muscle is a strong muscle.

Through Pilates, the muscle of the abdomen, lower back and buttocks take control of the posture balance and alignments of your body. The genius that was Mr. Joseph Pilates saw this.

Modern day Pilates in all its forms takes that genius and blends itself into the hectic lifestyle of today. Without spending hours in the gym bulking up all our limbs of the tree, Pilates allows you to manage both your time and your body.

Through the apparatus, namely the Reformer, the Cadillac, the Wunda Chair and, of course, the mats, Pilates is a continuous, controlled routine that develops your body from the inside core out, thereby creating the most important and wonderful results: lasting ones. From 15-85 years of age, the Pilates form of strength and flexibility works. The pace of the results is solely left up to the individual’s desire and commitment.

In the end, physical fitness and well-being is a life process, not a New Year’s resolution.

It’s a continuous evolution of your desire and commitment to find new energy and spirit within yourself. Pilates in all its forms will feed that desire in you like nothing else you will ever experience in life.

Susan Anthony is owner of Precision Pilates and Gyrotonic in East Providence, RI. Certified in the Authentic Pilates Method, also referred to as Classical, Susan is one of the only instructors in RI to be personally trained by Joseph Pilates’ protégé Romana Kryzanowska. Susan is also certified in the Gyrotonic Expansion System.

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RIFIT | Fitness, Health and Wellness

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City/Town of Residence: South Kingstown, RI Age: 30 Occupation: Physical Therapist and Personal Trainer.

Family: Single.

Your sport or fitness activity: Running.

Recent events you have competed in: Blessing of the Fleet 10-Mile 2014, West Warwick Labor Day 5K, Perspectives 5K, Providence Urban Dare, and Parkinson’s 5K in Goddard Park. I was the first female overall winner in the past 3 races I have competed in.

Events you are training for: All fall/winter 5Ks/10Ks, Mews Tavern Gear N Beer 6.9K 2014, Performance PT 5K, Stephen Marra 5K, East Greenwich Turkey Trot 5K. What is your proudest fitness accomplishment?

Having accumulated over 60 first-place female division local 5K, 5-mile, 10K races in the past 12 years since beginning my running career. Each race I enter and place first female in my age division and/or overall, I am inspired to continue training, getting faster and loving the sport at the same time! Failure is not an option. I love being a role model for others in the community.

What motivates you?

The quote “But what if I fall? …Oh, my darling, but what if you fly?” Entering any competition is scary because there is a possibility of failure. FEEL the fear and do it anyways!

Best local eats: Pick Pockets in Wakefield, RI. Matunuck Oyster Bar. Who doesn’t like sitting on the water on a summer night in Matunuck?

Great, fresh food!

Famous person you would like to have dinner with: Jillian Michaels. I saw her twice on her “Maximize Your Life” tour in NYC and Providence. She is inspiring in 3 domains of life: nutrition, exercise, and self (the most important).

Favorite cheat meal/snack: Hershey’s dark chocolate nuggets melted on rye bread, slathered with almond butter and topped with sliced up strawberries in the middle. Served with a glass of cold low-fat milk, it’s a delicious sandwich. (Sometimes I’ll make 2!)

Best thing about living in RI: Summer, summer, summer in the Ocean State! I enjoy everything about the heat. June-August summer nights in Newport and Narragansett. Being outside in the evenings with friends and listening to live music. There is simply more to do and everyone is glowing and happy. I also enjoy getting a great sweat on while running outside in the 80-90 degree weather. The Annual Blessing of the Fleet 10-mile road race and festival is my favorite part of the year. The entire community shows up and the crowd support along the 10-mile route is incredible.

Fitness tip for RI Fit Readers: Keep some sort of fitness journal/diary where you track your daily food intake, water intake, supplement intake, mood during your workout, workout time of day and length, and workout routine. Weigh yourself once per week and document in your journal. This will keep you honest, and in a few years, you will have this journal to look back on to see how you have progressed and changed, what has worked for you and what has not worked.

www.rifitmag.com | volume one issue eight

33

FITNESS

Man’s WELLNESS

Remember, we all need to move for 30 minutes a day.

This includes your pets.

HEALTH

Best Or Woman’s

Running Partner

by Joy Adamonis, Warwick, RI

A man’s best friend—or woman’s in my case—can be an ideal running companion. Especially, if like me, you have no friends who like to run at 5am. However, before you lace up and leash on, there are a few things you should take into consideration. Even if running or walking with your furry friend is only something you do occasionally, safety for the both of you should be taken seriously.

1. Breed: First step is to know your breed. Certain breeds are better suited for running long distances. Ask your vet before you set that mile marker for the two of you. This will better ensure the odds of a safe run for the two of you.

2. Hydration: When you grab a bottle for yourself or put on your hydration pack, don’t forget about Fido. He needs water, too. Bring an extra bottle. Your dog would thank you for it if he could talk.

3. Weather/Temperature: When running with your dog, you must take into consideration the outside conditions.

Pavement gets very hot. Snow with ice melt can hurt their paws. An early morning run, a shaded trail or an after dinner run can all be options for you to consider.

4. Moisturize: Just as we moisturize our dry hands and feet, dogs need that love, too. Try using a natural wax product before your runs to protect your dog’s paws from

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RIFIT | Fitness, Health and Wellness

the pavement. My dogs love Mushers, but check out your local pet store for other options.

5. Harness: I highly recommend investing in a quality harness when running with your dog. This can alleviate the pulling and it’s gentler on the dog when you do need to pull. They even make a hydration harness/backpack combo for dogs. This is something that is on my list to check out.

6. Leash: After almost 15 months of trial and error, I have found that using a leash that can bend and wrap around my wrist is the easiest way for me to control my dog. Trust me, I still rock my Coach all-leather leash on walks, though.

My dog has style! I also recommend a leash no longer than 8 feet. This keeps your dog closer to you and not in the way of other runners, or even cars.

Remember, we all need to move for 30 minutes a day. This includes your pets. A run around the yard is great and all, but your dog will love a long-distance run! Try it. Go for a small walk with your dog each night or a quick jog to test it out. If all goes well, gradually work your way up to your desired pace and distance. Before you know it, man’s best friend will be man’s best running partner. Go run.

Joy Adamonis is a local freelance writer, blogger and Beachbody 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-pound weight loss. She loves a good cupcake, crafting, football and margaritas! Read more from Joy @ www.mysensationalkid.com.

FITNESS WELLNESS

BREAKING THE

BUFF CHICK

STEREOTYPE

by Nicole Brazier, North Providence, RI

We live in a world of mixed messages. Work out, but don’t get too big. Lean out, but not too much, because strong is the new skinny, right? It forces you into the gym, but you’re constantly looking for your so-called “limit” because you don’t want to get too buff, or jacked, or whatever comes with a woman gaining more muscle than a runway model.

TOO BUFF ACCORDING TO WHOM? In the last three years, I’ve gone through some significant changes. I’ve gone from a pretty average athletic build to a leaner, more muscular frame thanks to a combination of CrossFit and Olympic Lifting. And it’s important to note here that I feel better than I ever have! But the effects my transformation has had on others is what maybe has affected me the most.

The comments I’ve gotten on my appearance (unprovoked, I might add) have ranged from “Oh wow, you look great!” in the beginning to, “You are getting so skinny!” toward the middle, and now it’s mainly, “Holy cow, I bet you could kick my ass!” or even sometimes, “Niki, you know, I’m glad you’re on top of your health, but you’re starting to look a little…jacked. Maybe tone it down a notch?”

Oh, thanks. Thanks for noticing that all my hard work at the gym losing excess body fat percentage and testing my capabilities as an athlete and as a human being in general have resulted in bigger traps and more toned biceps. Thanks for checking out my butt, which has had to fit into entirely new jeans because my quads and glutes have gotten so much bigger and stronger thanks to hours of squats. Thanks for congratulating me on the blood, sweat, and tears that have gone into years of dedication in the gym, training my mind, body, and soul to be prepared for anything life throws my way.

PICTURED IS

HEALTHNICOLE BRAZIER

Niki, you know, I’m glad you’re on top of your health… but you’re starting to look a little… jacked.

Maybe tone it down a notch?

And thanks for diminishing all of it. Turning it into nothing. And making me feel as though I’ve done something wrong simply because you don’t always see women like me on your favorite TV shows or movies or commercials.

This is a lot bigger than just us. It has a lot to do with how we’ve been trained our whole lives through pop culture: we see what they want us to like, we hate what they teach us is ugly.

Traditionally, the most beautiful women are long and lean, and the most handsome men are tall, dark, and buff. Really buff.

Like, an unobtainable amount of buff. (These stereotypes apply to both genders, after all.)

It’s bigger than us, but it starts with us. It starts with you and your workout buddy, telling her that she looks strong today, instead of “super skinny!” That you noticed how easily your wife picked up the new bag of cat litter this morning.

Impressive! Mainly, that you’re proud of whomever out there you know is working hard to better themselves in the name of health, no matter how big their muscles get in the process. (Or how much weight they’ve lost, or how fast they’re running now− this applies to everyone!)

That’s step one–saying it. Step two? Believing it. Because until we all start to change our perceptions, and I mean really change them to accept each other for our skills and our dedication, rather than our genetics and our predisposed ideas of what beauty is, we’ll continue to send mixed messages. And we won’t benefit from the strong willed, and just plain strong women (and men, too!) that we could be building day in and day out.

Nicole is a coach at CrossFit Providence and a reporter at ABC6. She’s from Boston, but currently lives in North Providence with her husband Matt and two pups. Though she grew up dancing with the Boston Ballet, Nicole moved on to running and weightlifting after college. Before coming to the Ocean State, she was a Les Mills instructor and CrossFit coach in Bangor, Maine.

www.rifitmag.com | volume one issue eight

35

WELLNESS HEALTH

Does Your Work Environment

by Matthew Gagliano, Barrington, RI

In our quest to achieve optimal health and conquer individual goals, we set forth with the best intentions, only to be sabotaged in the unlikeliest of places: work. We spend about half our waking time in a work environment that may or may not be hindering our progress. Spending that much time in one place can have a huge effect on health outcomes and has been a major focus in the corporate world today. Here are a few things to take into account when trying to determine if your workplace is working against you: Stress – How stressful is your position? If it’s stressful, is the stress acute or chronic? Does it smack you upside the head when you least expect it? Stress itself is a healthy thing. Stress allows us to get things done, to move forward, to change our current situation. However, there is a clear distinction between just the right amount of stress, which makes us productive, or just a little too much, which causes us to go off the rails. Gauge your stress levels, but more importantly, gauge your reaction (behavior) to that stress.

Vending Machines/Candy – So you are sitting at your desk trying to finish an important project as the deadline looms near. Stress levels are raised. How easy is it to down 10 lifesavers, 10 Hershey kisses, or the chips in the vending machine? The sugar and processed carbohydrates floating around an office can be astounding. It seems harmless at first, but those little candies add up! Not to mention that Halloween is near and there will be an abundance of candy. What to do about these little culprits of obesity? Make sure your blood sugar levels aren’t dipping too low throughout the day. Try to eat every 3-4 hours, even if it’s something small. Become

Sabotage You?

mindful of your snacking. Thinking about what you’re chewing and digesting is a proven method to change behavior. Lastly, hydrate. Drinking half your daily weight in ounces will keep your body feeling full. When your hunger levels dip, you are more likely to make poor decisions with your nutrition.

Breaks – Do you work right through lunch? Do you forgo your breaks throughout the day? Instead of sitting for 15 minutes, take a quick walk around the halls or go outside and get some fresh air. It’s been my experience that many of my clients feel highly productive by working right through lunch. In fact, you may be less productive as the quality of your work decreases.

Take your breaks, take your lunch, remove yourself from your desk and try to move. Sitting is the new smoking and it doesn’t have to be. Even a brisk 15-minute walk will clear your head, increase circulation, and make you feel a lot more refreshed, which increases your productivity.

Culture/Co-Workers – We know who they are. They are so unhappy with themselves that their goal is to make you equally unhappy. They make snide remarks about your exercise routine or your food choices. When you encounter these people, just do one thing: run away! The people around you have such a dramatic effect on your own behavior it can be scary. Try to understand the culture of your workplace and even see if you can have a positive effect on the others around you. This can be commonsense, but I feel that this aspect of life needs reinforcing. Those you associate with have an impact on what you become. If your goals and lifestyle are so out of sync with your work environment, it may be time to change your situation.

These easy steps listed above will not only help you reach some of your goals, but will also make you more aware of how you’re spending about one third of your life!

Matthew Gagliano is owner of Fitness Together Studios in Barrington and Lincoln, RI, and is Fitness Together’s director for RI and CT. Besides Barrington and Lincoln, other Fitness Together facilities in RI are in East Greenwich and Providence.

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RIFIT | Fitness, Health and Wellness

WELLNESS HEALTH

Pregnancy Back Pain

by Dr. Andrew Crellin, West Warwick, RI

First it was the nausea, then the skin breakouts, the swollen feet, the forgetfulness, the heartburn, the klutziness and now the back pain. Sound familiar? I agree, it’s not fair. But don’t despair; there is help.

Back pain affects 50% of pregnant women, and 30% of those will become disabled by it. Many of those individuals with back pain will continue to experience it well after their pregnancy. For those women, having the baby is not the cure for their troubles.

Now the causes of back pain can be varied. Unfortunately, being pregnant does not make you immune from any of them. However, 80% of women who develop back pain during pregnancy will have a pelvic imbalance as the source. There are several reasons for this. At eight to ten weeks of pregnancy, the corpus luteum (part of the ovarian system) starts to secret a hormone called relaxin.

Relaxin helps to loosen the ligaments of the pelvis. As the baby grows and then ultimately comes down the birth canal, the pelvis is able to expand without doing any significant damage to the supporting soft tissues. Childbirth puts stress on the pelvic ligaments. If these ligaments are not properly prepared, there would be even more difficulties during childbirth.

Ligaments, the glue that holds the joints together, have sensory nerve endings that tell us where our body is in space. That’s why we can walk on uneven terrain without stumbling because we have that constant feedback mechanism (reflex) going on behind the scene to assess and correct foot placement. We are unaware because this happens automatically, reflexively. When the ligaments are affected by relaxin, they lose some of their feedback efficiency and your body does not react as it normally would, making you feel clumsy.

But, I digress; this article is about back pain and pregnancy.

As your pelvic ligaments relax, they lose some of their ability to keep your pelvis in place.

Combining this less stable system with disproportionate weight gain, you have a recipe for a shifting pelvis and low back pain. The pain results from stress on the joint surfaces and ligaments that, in turn, can cause the muscles to tighten up and spasm. This will often cause irritation to the sciatic nerve, resulting in the dreaded sciatica, made infamous by the nasty leg pain that results.

“But I thought the baby was on a nerve,” you say. Actually, no. The baby, the toddler, the adolescent, and the teenager will most certainly get on your nerves, but in this case, the kid is innocent. The baby is in a fluid-filled sac called the uterus and is well protected; therefore, it is highly unlikely that your baby will

cause any sustained pressure on your spinal nerves.

So now that we understand the likely cause of low back pain in pregnancy, we can treat it. But just to be clear, I have made a lot of assumptions here in order to facilitate this conversation. A thorough history and exam by someone experienced in treating pregnancy and low back pain is imperative for an accurate diagnosis and implementation of an effective treatment plan.

It stands to reason that if a pelvis has shifted or is stuck, putting stress on pain-sensitive tissues, it could be corrected by shifting that pelvis back into proper alignment, restoring normal function.

Pressure comes off those involved structures and pain is relieved.

This is the approach most chiropractors take to treat the pregnant female with sacro-iliac joint pain and sciatica. Chiropractic is a safe, low-cost, low-tech, gentle, highly effective approach to correcting these problems. Being on staff at Women & Infants Hospital, I have had the opportunity to treat hundreds of pregnant women with low back and neck pain. I have witnessed firsthand the relief that is possible when pelvic function is restored.

To be sure there are some, but very few, complicated pregnancies that may be inappropriate for certain procedures. If there are ongoing complicating issues, consultation between your OB-GYN and your chiropractor is a must before treatment begins.

Having your spine evaluated and treated by an experienced chiropractor during pregnancy is a safe, effective way to take care of any ongoing neck or back problems and will help prepare you for the childbirth experience.

Dr. Andrew Crellin is a chiropractic physician and licensed physical therapist in West Warwick R.I. Dr. Crellin utilizes skill sets from both disciplines in his treatment program. He is a past president of the Rhode Island Chiropractic Society and is currently on staff at Women & Infants Hospital.

He can be reached at 821-6091.

www.rifitmag.com | volume one issue eight

37

WELLNESS HEALTH

An Active Alternative

T O

J O I N T

R E P L AC E M E N T

by Aislyn Arnone & Nicole Messier

Louie Simmons is a champion powerlifter and owner of Westside Barbell, a private elite training facility in Columbus, Ohio. In February of 1973, he was ranked as the #1 powerlifter in the world and is one of two lifters over the age of 50 to squat 920 pounds, bench 600 pounds and deadlift 722 pounds. Louie has trained many professional athletes and worked as a strength consultant for the Cleveland Browns, Green Bay Packers and Seattle Seahawks, in addition to numerous college football teams.

Throughout many years of heavy weightlifting, the cartilage in Louie’s shoulder began deteriorating, causing intense pain. He saw several surgeons who all said he would need a total shoulder replacement. As a Senior Powerlifting Champion, Louie knew that a total shoulder replacement would drastically compromise his weightlifting career and that wasn’t an option.

Louie eventually heard about an alternative solution to a total joint, the Arthrosurface Shoulder HemiCAP®. This implant consists of a cap and screw, which restores only the damaged area of the joint without removing excessive bone and tissue; similar to a cavity filling. With the HemiCAP® as an option, Louie learned he could return to powerlifting without limitations or pain.

For more information visit: www.arthrosurface.com

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RIFIT | Fitness, Health and Wellness

After suffering with shoulder pain for over 10 years, Louie decided to have the HemiCAP® surgery at 56 years old. Post surgery, Louie reported that the pain dissolved in a matter of weeks and he was able to bench-press 300lbs only three months after the operation. “I am back to full-time lifting and working out. Without my surgeon and this technology from Arthrosurface, I would have had to stop doing what I love the most – lifting and training athletes to get powerful and strong.” Almost 10 years later, Louie is still pain-free and says that he has not had any problems with the Arthrosurface HemiCAP® implant.

Arthrosurface® Inc. was organized in 2001 to develop new ways to treat cartilage damage using minimally invasive technology. There are more than 50,000 patients who have received HemiCAP® implants, which are available in a variety of sizes and curvatures for the shoulder, hip, knee, ankle and toes. In multi-center studies, patients reported outstanding pain relief, rapid recovery times and significant improvements in their range of motion. The procedure can be performed on an outpatient basis and may allow patients to resume full activity without restrictions.

Arthrosurface, Inc. is a leader in the design and distribution of orthopedic devices for joint preservation and restoration. The HemiCAP® is a unique, less invasive technology that restores the damaged part of the joint without limiting motion or removing significant amounts of bone and tissue. In addition, Arthrosurface offers solutions cell-based therapies to treat inflammation and other biologic procedures such as NanoFx, a procedure similar to a microfracture technique.

CARBS

A Brief Intro

by Nathan Charpentier, Providence, RI

Carbohydrates (carbs) are a very popular topic these days. Carbs are one of the three main macronutrients (macros) along with fat and protein. Various opinions exist on optimal quantities and portioning of macros for health and performance.

Proteins and fats are essential because they provide building blocks for our bodies that can only be obtained through diet (from meat, fish, poultry, dairy, soy, nuts and oils). Glucose (sugar) can also be produced from proteins in the liver when carbs are absent or during intense exercise. The reason carbs are important is because some of them provide the most ideal sources of essential vitamins, minerals and fibers (also only obtained through diet). Carbs arguably have the most variety of differences of all the macros as far as choices,

Choosing the appropriate type and quantity of carbs is vital to health and fitness goals.

though. Studies show the majority of Americans consume poor choices of carbs. Choosing the appropriate type and quantity of carbs is vital to health and fitness goals. You need to get good quality carbs daily for optimal health.

Are Carbs The Most Important Macro?

Nutrient-dense carbohydrates like vegetables and fruits provide many vitamins, minerals, phytonutrients, antioxidants and healthy fibers (good).

Furthermore, these carb sources tend to be lower in sugar in comparison to starchy carbs (breads, pastas, rice) and sweets (candy, desserts, baked goods).

Sugar is the most potent releaser of insulin, a “growth� (anabolic) hormone that shuttles nutrients into the muscles and builds lean body mass. However, excess insulin (hyperinsulinemia) from too much sugar intake causes fat growth and inflammation. Hyperinsulinemia is responsible for things like diabetes, high blood pressure and other metabolic and cardiovascular disorders.

Many authorities claim glucose is the main energy source of the body and brain. This is not exactly true. Our bodies actually use fat as energy for most activities of daily living and low-intensity exercise (think walking, jogging, hiking, climbing stairs, etc). It is only under high-intensity exercise that our body may benefit from higher intake of sugar (think sprinting, weightlifting, and resistance training). Aside from competitive and professional athletes, the majority of people do not need much sugar.

How Often Should Carbohydrates Be Consumed?

Daily carb intake is not set in stone.

Activity levels and the person’s duration of intensity, gender, weight, age, medical conditions and genetics dictate optimal individual intake. Regardless, nutrientdense vegetables (leafy greens, onions, peppers, purple cabbage, green beans, raw carrots, broccoli, etc.) and fruits (berries, oranges, grapefruits, kiwi, etc.) that are low in sugar are the ideal choices. The general rule is at least eight or more servings (8+ cups) of vegetables (~6-8 servings) and fruits (~2-3 servings) daily. This level of intake provides all the benefits of carbs, including lowered inflammation, optimal gut health, favorable metabolic profiles (blood glucose, HbA1c, cholesterol, triglycerides), just to name a few.

Additionally, veggies and fruits tend to be very filling and may reduce hunger, too.

Bottom line, your carbohydrate intake needs to be balanced with adequate protein and fat for your individual needs.

Vegetables and fruits are your best source of carbs. You need to get at least eight or more servings of nutrientdense veggies and fruits daily to reap the benefits. Try to get two servings of every color (red, green, blue, purple, white, orange, yellow). If you undergo intense training regularly, keep additional intake of carbohydrates to levels that support exercise and not body fat.

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.

www.rifitmag.com | volume one issue eight

39

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WELLNESS HEALTH

H O W

with

Y O U

C A N

H E A L

forrest yoga

by Gary Karten, Cranston, RI

Forrest Yoga benefits everybody. It’s a challenging physical practice with emotional healing benefits. It enables you to access your whole being and teaches you the skills to heal, and step into your power.

Forrest Yoga is a system created for the needs of the people of the 21st century.

It combines universal poses, hands-on healing and Native American philosophy.

Every Forrest Yoga class begins with setting the intent and focus. Each class includes deep breathing, releasing the neck, doing abdominal work, sun salutations and various poses. The hot part of the class varies depending on the apex poses (challenging poses).

Sequences are carefully designed to warm you up for these poses and warm you down in an intelligent way. The last few poses of the class are designed to down-regulate, and deeply nourish the brain.

BENEFITS: Learning to set an intention and focus on an area of the body that needs attention helps the brain focus on that area.

Abdominal work is emphasized to bring toning and healing to digestive organs, heal the back and improve elimination of all old issues, digestive and emotional.

Neck release, deep breathing and focus bring stress levels down.

You sweat out toxicity, de-stress, refresh and move deadness out, allowing for the return of liveliness to your body.

You begin to explore the mystery of who you really are.

You can work with your injuries and begin to heal.

This practice will help you release emotional backlog. It teaches you to work towards freedom from pain and stiffness. You’ll begin to learn how to strengthen and bring wellness into your body, getting the endorphins going, which in itself is healing because endorphins uplift our mood and sparkle up our life.

From your very first Forrest Yoga class, you’ll start to feel these benefits. Just finding your own power in practicing

In Forrest Yoga, we bring people back into FEELING so that they can connect to their HEART and, eventually, their SPIRIT. yoga is very healing. Restoring, strengthening, nourishing and revitalizing your body and connecting to your spirit.

In Forrest Yoga, we bring people back into FEELING so that they can connect to their HEART and, eventually, their SPIRIT. And the first step on the healing road is deep breathing.

Gary Karten, Forrest Yoga teacher, is owner of Tree of Life Power Yoga Studio in Cranston. He has been practicing yoga for the past 25 years and has been teaching since early 2000. His teaching expertise is attributed to his experience assisting internationally and nationally with Ana Forrest at teacher trainings, workshops, conferences, and festivals intensives. www.rifitmag.com | volume one issue eight

41

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NICOLE ALVES Age: 30 Profession: Height:

Administrative Assistant

5’3”

Beginning Weight: 260 lbs.

Ending Weight 180 Size Before: 24 Current Size: 14 How long has it taken you to reach your goal?

On and off 7 years.

BEFORE

What was your motivation to lose weight?

There’s a history of diabetes in my family, and I just wanted to feel/look better.

How often do you work out?

5-6 days a week.

What were your worst diet habits before you began to lose weight?

I ate fast food all the time and very large portions for every meal.

What dietary changes did you make?

I eat more veggies, fruits and healthy proteins.

What is your go-to healthy snack?

Carrots and hummus.

What food will you not give up?

Buffalo Wings.

What advice do you have for others to inspire them to lose weight?

Don’t give up. It doesn’t happen overnight so stay patient. It won’t be easy but it WILL be worth it.

AFTER 46

RIFIT | Fitness, Health and Wellness

Additional Comments:

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Celebrating 35 Years Strong & Steady

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FITNESS WELLNESS HEALTH

The Healthy Side of Stress

by Keri Layton, ND

When we talk about stress and our health, we usually are talking about how it prevents health. From stomachaches to cancer, stress has been linked to many diseases. But stress isn’t all bad.

Stress refers to that heightened state of arousal that comes when we feel like our resources can’t meet the demands that are placed on us. How could this be positive?

The adrenals are small glands that perch on top of the kidneys, secreting a hormone called coritisol, along with the adrenaline hormones, epinephrine and norepinephrine.

Adrenaline is important, and so is the stress response. It creates lightening fast reflexes that catch toddlers who are about to take a fall and gives us the clarity to manage a crisis on minimal sleep. Cortisol is important, too; it breaks down body tissue into glucose that the brain and muscles can use to perform these feats.

That stress response is common to all animals, including humans. But most animals don’t suffer from insomnia, stomachaches or cancer. Part of this is because they honor the stress response, which is meant to be a cycle.

When stressed, we are meant to move – run when afraid, fight when angry, dance when celebrating. Then rest. We humans have days that are packed with crises and emotional events, but void of movement. We ruminate on events rather than react, which leaves cortisol and adrenaline circulating in our bodies at high levels. In the same way cortisol helpfully

Moving your muscles in times of stress helps absorb excess cortisol and restore a normal state of alertness.

provides food to tissues in need, in excess it breaks down healthy tissue and causes damage to the body.

How can we prevent a good thing from becoming too much?

First, minimize excess stressors. Watching TV, from traumadrenched cop shows to cliff-hanging reality shows, creates an emotional response that is as real to your body as something you experience firsthand. Wind down before bed by turning off the TV and computer. Instead, do some favorite yoga poses or journal about your day. It will help discharge any excess anxiety, and let you experience a more natural light cycle (a signal to your body that it is time to rest).

Second, recouple movement with stress. While it might be impractical to wrestle a co-worker who angers you, it may be possible to go for a walk, even around the building, or to do some deep knee bends at your desk or in the bathroom.

Moving your muscles in times of stress helps absorb excess cortisol and restore a normal state of alertness.

Finally, when you are feeling overwhelmed, remember your fruits and veggies. Vitamin C concentrates in the adrenal glands and depletes quickly under stress. Keep levels high with lots of fresh fruits and vegetables, which will also help you fend off colds and flus, and protect your health long-term.

Dr. Keri Layton is the naturopathic physician on staff at All That Matters Yoga + Holistic Health Center in Wakefield, RI.

www.rifitmag.com | volume one issue eight

49

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

where workout and play cohabitate Personal Training Kettlebell Classes Kids Parties Home Fitness Adventure Race Training

Ryan McGowan Owner, Certified Personal Trainer MovNat Certified Trainer ryan@laidbackfitness.com 2800 Post Road Warwick, RI (Behind CVS)

401.871.8436 | laidbackfitness.com 50

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21 Day Primal Challenges

Recipe of the Month Shre d d e d B r ussels Sprout s w ith Appl es and Pec an Brought to you by your local Dave’s Marketplace

Ingredients • 8.8 ounces Shredded Brussels Sprouts blanch shock (quick rinse in ice water) & squeeze • 1.76 ounces Diced Red Onions • 1.76 ounces Craisins • 1.76 ounces Pecan Pieces toasted • 1.76 ounces Layout Bacon pieces

Directions 1. If shredding Brussels sprouts: trim ends, then slice thin to shred.

Place in a bowl. Blanch in salted boiling water until just tender.

Remove. Shock in ice water, drain then squeeze out excess liquid.

2. Toast pecan pieces. Cool.

3. Crisp bacon slightly. Cool.

• 4.4 ounces grated Golden Delicious Apple • 1.32 teaspoons Lemon Juice for dressing • 1.32 fl. ounces Apple Cider Vinegar • 1.32 tablespoons Apple Cider • 3.96 fl. ounces 10% Blend Oil • 1.32 teaspoons Maple Syrup • 0.66 ISO Maple Syrup

4. Grate apples. Add apple juice and toss.

• 0.99 ISO Coarse Whole Grain Mustard

5. Combine all ingredients to make dressing.

• 0.33 ISO Salt

6. Add all ingredients together and mix well to combine. Chill

• 0.22 ISO Ground Black Pepper www.rifitmag.com | volume one issue eight

51

FITNESS WELLNESS HEALTH

Suffer from stress?

by Timothy Sullivan, Rumford, RI

Stress has been shown to be a major contributor to a great deal of aches, pains and ailments that people experience on a daily basis. The best way to reduce long-term stress is through exercise, diet, and control of one’s habits. In addition to these, practicing meditation has demonstrated the ability to reduce stress in test subjects. The conclusion is that yes, meditation does work!

There are a variety of practices of meditation one can choose to learn. One of the purest is the practice of Buddhism, which can be enjoyed today through local dojos.

Kyle Davis, the resident teacher at Atisha Kadampa Buddhist Center on 339 Ives Street on the East Side of Providence says, “Buddhist meditation works because it helps us grow our inner peace. Inner peace is a real source of happiness, because the more we get of it, the more our happiness increases. Things outside of ourselves, like material goods, or even things like reputation, are not like this. For example, if we continually eat more chocolate, we are not going to get happier and happier. We will also likely get very sick! Everything other than increasing our inner peace is like this--there are externalities. As Buddhist meditation was created to develop or increase our inner peace, we can say it is a ‘real’ cause of happiness.”

My family has attended sessions at Atisha Kadampa Buddhist Center off and on for the past several years, including my grade school-age children. The kids in particular have some fun and gain a familiarity with the very peaceful and healthy practice that meditation is.

Studies

• In a study published in the Journal of Psychoeuroendocrinology, Carnegie Mellon researchers found in a doubleblind test that “brief mindfulness meditation training and dispositional mindfulness can impact stress reactivity to an acute stress challenge.”

• Researchers at Brown University tested the effects of Buddhist meditation and mindfulness on alpha rhythms

Meditate!

and found that “there is good evidence for preventing mood disorders in people at high risk of depression, improving mood and quality of life in chronic pain conditions such as fibromyalgia and low back pain, in chronic functional disorders such as IBS and challenging medical illnesses, including multiple sclerosis and cancer.”

• Wake Forest School of Medicine published a study on anxiety (related to stress) and found that their study’s “findings provide evidence that mindfulness meditation attenuates anxiety through mechanisms involved in the regulation of self-referential thought processes.”

Local input

Learning and practicing a discipline like meditation offered in such a peaceful, enjoyable setting and philosophy as is embraced by Buddhism can only help alleviate stress, anxiety and many of the ills that result from stress and anxiety unchecked in our worlds today.

Kyle at Atisha Kadampa Buddhist Center also has this to say about Buddhism:

“What makes Buddhist meditation effective is that it is familiarizing our mind with a virtuous object. A virtuous object is something that makes our mind peaceful. Different meditation masters over thousands of years have determined ways of thinking, lines of reasoning, or specific things to meditate on (like the breath) that, when concentrated on, allows the mind to become more peaceful, open, happy, content, and so on. Some examples of suitable meditation objects are patience, cherishing others, compassion, and the breath. If we just concentrate on something that is neutral (like staring at a tree) or negative (contemplating how someone irritates us), we won’t become more content or peaceful.

Therefore, identifying these proper meditation objects makes our concentration productive and meaningful. Buddhist meditations, in summary, are scientific methods for bringing about lasting happiness through developing the capacity of the mind.”

I think Kyle sums up the philosophy nicely and lays a good groundwork for more people to strongly consider trying meditation.

You don’t need any special equipment or extensive training to start meditation; you just need to attend some sessions and find some quiet time for yourself (when possible) to continue the practice in your daily life. You’ll be glad you did!

Learning and practicing a discipline like meditation offered in such a peaceful, enjoyable setting and philosophy as is embraced by Buddhism can only help alleviate stress anxiety and many of the ills that result from stress and anxiety unchecked in our worlds today.

52

Timothy Sullivan began writing wellness articles in 2009. 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 in their everyday lives. Among his accomplishments, he has developed a unique, lowtech 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).

RIFIT | Fitness, Health and Wellness

City/Town of Residence: Pawtucket, RI Age: 34 Occupation: NASM CPT Family: I have two daughters.

What motivates you?

The words “can’t,” “impossible,” and “never.”

Best local eats: I’m in love with Churrascaria Marques in Cumberland, RI. You have to check it out. Amazing food.

Your sport or fitness activity: CrossFitting; running; weight training; and speed, agility, and balance training.

Famous person you would like to have dinner with: I would love to have dinner with Oprah. She is inspiring and has such a wonderful heart.

Recent events you have competed in: American Ninja Warrior Season 6, Civilian Military Combine in Massachusetts.

What’s on your nightstand?

101 Things to Do Before You Die by Richard Horne and chopstick (LOL).

Events you are training for: F.I.T Challenge obstacle race, 2015 Crossfit Open, CVS Downtown 5K.

Favorite cheat meal/snack: Krispy Kreme glazed donuts. Damn it! Now I want one. Thanks RI Fit!

What is your proudest fitness accomplishment?

Competing on American Ninja Warrior was a proud moment, but my best moments and accomplishments from fitness have come in the forms of kind messages, comments and letters from the people I have motivated and influenced to live a more active lifestyle and to become healthier people. Words can’t explain how it feels to know you can inspire someone to find their inner best.

What do you like to do in your downtime?

I read, draw and love to do videography and photography editing.

Best thing about living in RI: This state is so small, yet there are a million hidden gems stuck in it (you have to come here to find them), making them that much more special when you discover them.

One thing people don’t know about you: I’m a bone marrow donor.

Favorite quote: “The effect you have on others is the most valuable currency there is.”

Fitness tip for RI Fit Readers: Eating clean and being fit is very difficult, and in some cases expensive, so don’t just point fingers and call people fat.

Instead, educate them on less pricey and easier alternatives to a healthier lifestyle. We all have our own unique power to motivate, inspire and cultivate. Find it, use it and you’ll realize the feeling from the outcome is unspeakable.

Additional Comments: If you would like to know more about my life or me, please follow me on Instagram @phasefella or check out my YouTube channel at www.youtube.com/phasefellatv.

www.rifitmag.com | volume one issue eight

53

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RIFIT | Fitness, Health and Wellness

FEATURED NONPROFIT

Team Red, White,

and Blue Rhode Island

by Kristi Dalby, Team RWB Rhode Island

Team Red, White, and Blue (RWB) is a national non-profit organization dedicated to enriching the lives of our veterans through physical and social activities. Nearly 2.5 million American men and women have deployed in support of Operations Enduring Freedom and Iraqi Freedom since September 2001. About 1 million service members will separate from the military over the next five years. The majority of these men and women do not return to their hometown. A 2009 Rand report estimates that 26% of returning combat veterans may have mental health conditions (PTSD, anxiety, depression).

Many of these individuals settle in a community without resources or support. Exercise and social support are crucial to the health and well-being of our veterans. Team RWB creates the community of support that many veterans are missing.

Team RWB has over 36,000 members worldwide. The success of Team RWB and its influence on veterans’ lives is directly impacted by local and regional chapters across the country.

These regional chapters are manned by dedicated volunteers, working hard to ensure our veterans feel engaged, inspired, and immersed in their communities.

Our Rhode Island chapter consists of members from all of Rhode Island, southeastern Connecticut, and southern Massachusetts. Team RWB Rhode Island is off and running and we would love for you to be involved!

Team RWB creates the community of support that many veterans are missing.

Our members are active duty, veterans, and civilians of all ages and activity levels. We host weekly runs/walks, monthly social events, bike rides, and group fitness activities. All of these activities promote a sense of community among our team members.

During races and other team events, our members “wear the eagle.” Team RWB’s chosen logo, the eagle, denotes strong patriotism and symbolizes a commitment to veterans and our community. One of our members runs with the American flag, making us visible to all.

We have several events coming up this fall. You will see many of our team members wearing the eagle at the CVS Caremark Downtown 5K on September 21st. We will have a tent set up in the vendor area. We would love to answer any questions you have about our organization. We will also be participating as a team at the Run for the Fallen on September 27th. This is a wonderful, free event to honor Rhode Island’s fallen heroes.

October 13th marks our Alex and Ani fundraising event at the Newport store. We will be there from 6:00-8:00pm answering questions about Team RWB. Fifteen percent of each purchase made during that two-hour period goes directly to Team RWB. Come join us! We have team members that participate in a variety of activities from 5K’s to ultramarathons, Crossfit to yoga.

We welcome people of all activity levels. We have members that can run a three-hour marathon and some that just got off the couch yesterday. There is a place for you! Help us enrich the lives of our local veterans and enrich yours in the process.

To learn more about our organization, please visit http://www. teamrwb.org. To officially join the team, visit http://www. teamrwb.org/get-involved/join-the-team. Once you have joined, please search Facebook for “Team RWB Rhode Island” to join our chapter and learn about our upcoming events.

Kristi Dalby is the Community Outreach Director for Team RWB Rhode Island www.rifitmag.com | volume one issue eight

55

E V E

Saturday, October 4 9:00am 22nd Annual New Hampshire Marathon and Craft Show Newfound Memorial Middle School Bristol, RI

Saturday, October 11 8:00am-4:00pm F.I.T. Force Challenge Diamond Hill State Park Cumberland, RI

Sunday, October 5 7:00am-5:00pm Gran Fondo New England Bicycle Ride Roger Williams Park – Temple to Music Providence, RI

Saturday, October 11 8:30 AM – 12:00 PM 3rd Annual Steven K. Latimer Memorial 5K Families against Violence Run/Walk Roger Williams Park Temple to Music Providence, RI

Sunday, October 5 8:00am Ocean Road 10k Narragansett Town Beach Narragansett, RI

Sunday, October 12 9:00 AM – 1:00 PM Flames of Hope Run/Walk Series Station Park Providence, RI

Sunday, October 5 9:00am The Color Run Providence Station Park Providence, RI

Sunday, October 12 9:00 AM Yarmouth Seaside Festival 5K Road Race Lawrence MacArthur Elementary School South Yarmouth, MA

Wednesday, October 8 1:00pm Fall Foliage Walk Blithewold Mansion, Gardens and Arboretum Bristol, RI

Wednesday, October 15 5:00pm Roger Williams National Memorial Weekly Wednesday 5K Fun Run Providence, RI Thursday, October 16 6:30pm Thursday Night Pub Run Fastnet Pub Newport, RI

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RIFIT | Fitness, Health and Wellness

Saturday, October 18 7:00 PM – 1:00 AM Girls Rock! RI’s 5th Anniversary Extravaganza!

Aurora Providence, RI

Saturday, October 18 8:00 AM Loon Mountain Summit Challenge Loon Mountain Ski Resort Lincoln, NH Saturday, October 18 9:00 AM Ocean State CrossFit Fitness 5K Warwick City Park Warwick, RI Saturday, October 18 10:00 AM 18th Annual St. Pius V Harvest Festival 5K St. Pius V Church Providence, RI Saturday, October 18 1:00 PM Get to the Point Sweeney Race 5-Mile Champlin’s Seafood Restaurant Narragansett, RI

NT S

Sunday, October 19 8:30 AM Climbing with Cluny School 5K Run/Walk Brenton Road Newport, RI

Sunday, October 19 9:00 AM The Rhode Island Duathlon Festival Burlingame State Park Campground Charlestown, RI Sunday, October 19 10:00am EPFD Freaky 5K East Providence Fire Station 3 Providence, RI Sunday, October 19 11:00am 12th Annual Run for the Pumpkins 5K Cimalore Field Westerly, RI Wednesday, October 22 5:00pm Roger Williams National Memorial Weekly Wednesday 5K Fun Run Providence, RI

Friday, October 24 8:00 AM Windham Summit Challenge Windham, NY Saturday, October 25 9:30 AM The 2nd Annual Demon Run Haunted Hill Cumberland, RI Saturday, October 25 10:00 AM Victoria Sousa 5K Run/Walk Colt State Park Bristol, RI

Sunday, October 26 11:00 AM Providence Monster Dash Rhode Island Convention Center Providence, RI Sunday, October 26 12:00 PM 11th Annual Great Pumpkin Road Race and Dog Walk Pete Sepe Pavilion Warren, RI Sunday, October 26 9:30am 4th Annual Tricky Trail Run Owen Bell Park Dayville, CT

Sunday, October 26 12:00pm 11th Annual Great Pumpkin Road Race and Dog Walk Pete Sepe Pavilion Warren RI Saturday, November 1 All Day 3rd Annual New England Laughter Yoga Conference The Village at Waterman Lake Smithfield, RI Saturday, November 1 10:00am NEARI Annual 5K Run/Walk-5K Run/Walk to benefit the NEARI Children’s Fund Goddard Memorial State Park Warwick, RI Sunday, November 2 11:00am-2:00pm Gansett Half Marathon Narragansett, RI

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

Sunday, October 26 11:00am Providence Monster Dash 5K and Youth Run RI Convention Center Providence, RI www.rifitmag.com | volume one issue eight

57

RI FIT BITS

ONE THREE POUNDS

QUART

The amount of milk you would need to drink every day for 3-4 months to equal the amount of blood your heart pumps in one hour.

The only muscle in your body that is attached at only one end.

71%

of men admit they should exercise more often.

200

MILES PER HOUR

The speed that the human nervous system uses to relay messages to the brain

45 MILES

The weight of the human brain.

It has a pinkish gray color scheme.

It is also roughly about the size of a cauliflower.

70 THOUSAND The distance in total miles that that an average male or female walks during their lifetime.

58

TONGUE

RIFIT | Fitness, Health and Wellness

The length of nerves that are in the human body.

It is almost the same distance from one end of RI to the other.

FITNESS AND PILATES MIND/BODY STUDIO FITNESS AND PILATES MIND/BODY STUDIO

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MyoFascial Release Techniques Workshop with Melody:

Saturday, October 11th, 10:00-11:30am

Often in pain? Still feeling the effects of an old injury? Lack of flexibility or “stiff” joints?

Begin to understand and learn the importance of restorative recovery work. Myofascial Release techniques are most likely missing from your fitness regiment. Melody will share all the latest research and techniques that she learned while studying under Carolyn Anthony, founder of The Center for Women’s Fitness, in California this past Spring. $50.00 per person. Space is limited.

Reformer for Runners/Cyclists, Tuesdays at 6:00 am

A Pilates Reformer class focused on the necessary cross training needed to enhance your athletic performance. Exercises will help to balance out the body and restore overused muscles. Pre-registration required, sign-up for this Small Group Training class today.

Taught by Jean Rattle.

FITNESS AND PILATES MIND/BODY STUDIO

Pre-registration required Providence, for these classes. SignRI up at www.corefitprov.com.

ON LIGHT COLORED GARMENTS CORE Center of Real Energy

Fitness Studio at 469 Angell St, 2nd Floor, Wayland Square Pilates Mind/Body Studio at 208 Governor Street, Providence RI 59 273-CORE • www.corefitprov.com • coremve@gmail.com www.rifitmag.com | volume one issue eight

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