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Women’s Heart Health of Women & Infants
Heather Hurlburt, MD, FACC (right) is co-director at the Women’s Heart Health of Women & Infants. She is a member of the cardiovascular division at Brigham and Women’s Hospital, and an instructor of medicine at Harvard Medical School. Alice Kim, MD, FACC (left) is co-director at the Women’s Heart Health of Women & Infants. She is director of Care New England’s Advanced Valvular Heart Disease Clinic, a member of the cardiovascular division at Brigham and Women’s Hospital, and an instructor of medicine at Harvard Medical School.
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Each year, approximately eight million women die from heart disease worldwide. It affects women differently than men – the symptoms can be different and so should the treatment. That’s why Care New England is proud to announce the opening of Women’s Heart Health of Women & Infants. Because you are unique and so is your heart. Now located at 90 Plain Street, Providence. Visit womenandinfants.org/cardiology or call 401-681-4996.
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from the editor When I first started going to the gym, I was afraid of looking like a fool in front of others. I didn’t want to use the machines because I didn’t know how to operate them, and I was too shy to ask the big, brawny men who filled the weight room. So, instead, I stuck to my familiar friends, the elliptical and treadmill, and then went up to the cramped women’s area to use the free weights. Well, that worked for a few years until I developed a stress fracture from putting pressure on the wrong area of my foot while on the elliptical, and I could no longer continue my normal routine. I still wanted to go to the gym so that I could stay in shape, but I didn’t know how to work out with a boot on my foot, so I enlisted the help of a personal trainer. My personal trainer opened my eyes to so many workout possibilities. I had never even seen the weight room before, and I was embarrassed to admit that I didn’t even know the back room existed. I soon came to realize that I was afraid to explore the different areas of the gym because I was intimidated by the muscle men who ran the weight room. It seemed like a group that I would never be part of, and it made me uncomfortable. Luckily, as time went on I was proven wrong and I was warmly welcomed. One of the regulars at the gym, Dale, even came up to me one day when I was working out by myself and told me how proud he was of me. His daughters and wife go to the gym as well, but they don’t like to go to the back room, and he was glad to see that a woman is finally making her way in. Another regular came up to my trainer and told her that I was doing a great job and I was looking toned. I was so surprised by all of the kindness, and I was glad my trainer had brought me out of my comfort zone. I know that a lot of women are intimidated by the weight room at the gym, and are afraid of what other people think about them while they’re working out; I used to be one of them. But trust me, the payoff is so much better when you take a chance and head into the weight room or sign up for that group exercise class that you’ve been wanting to try. You’ll feel healthier when you improve your workout, and you’ll feel confident and comfortable when you realize that there’s nothing to be afraid of. Plus, you might make a few friends in the process! Take a deep breath and step into your next workout world. Start off with what you’re comfortable with, and don’t be afraid to ask others for help. Just make sure to follow one cardinal rule: if it looks like a machine you want to use is taken, always ask the closest person before you just hop on it. It drives everyone crazy when machines get stolen in the middle of sets, so have some respect for your fellow gym-goers and just ask. Once you’ve learned how to use the machines and get along with everybody, you’ll love it, I promise! Until next time,
John A. Resnick Founder Ralph Coppolino Co-Founder Gil Lantini Co-Founder Mike Casale Senior Designer Tina Farinelli Sales Associate Pam Walsh Editor Interns Keri Biron Chad Sabo Contributing Writers Jane Bernstein Judah Boulet Niki Brazier Laana Carrasco Stephanie Catanese, MD Nathan Charpentier Kimberly Chula-Maguire Lori Cipolla Maryellen Fowler Geetika Gupta, MD Cathy Hall Kelly McGarry, MD Nicole McGovern Walter Medeiros Jen Morin Michelle J. New Denise Robbin Dr. Kate Siner
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©MMXIII Axiom Publishing, LLC D/B/A RI Fit Magazine
contents
volume two issue two
Inside This Issue
10 Local Fit News 14 Women’s Health and Fitness Products for 2015 18 RI Fit Kids: Body Image and Self-Esteem 21 Keeping You on Pace
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22 Curves Don’t Come Without Muscle 24 3 Mistakes Women Make 26 Slow and Steady Wins the Weight Loss Race 27 Weekend Warriors: 26.2 Almost Didn’t Happy 29 Yoga is for Every Body 30 What’s YOUR Excuse?
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32 What is Snowboarding? 34 What the Elliptical isn’t Doing for You 36 Dense and Confused 39 Put on Your Red Dress: Heart Disease in Women 41 Kick Off the New Year with These Supplements
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43 It’s in Your Head 44 It is Time to Make a Change 46 Emotional Cues that it is Time for Change 47 Two Rhode Island Athletes Break Through Barriers 48 Social Photos: The Frozen Clam New Year’s Plunge 49 Dave’s Fresh Marketplace Recipe of the Month 51 Events
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Women’s Health & Fitness Products
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THIS MONTH’S FEATURED RECIPE: BLACK BEAN AND CORN SALAD. DETAILS INSIDE
Featured Women’s Health and Wellness
Recipe of the Month Black Bean and Corn Salad
47 www.rifitmag.com | volume two issue two
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Local F
NEW FOR
2015 FROM GLORIA GEMMA:
Gloridays Over the past decade, the Gloria Gemma Breast Cancer Resource Foundation has provided education, support, and an array of holistic programs and resources to tens of thousands of individuals.
A FUNDRAISER Each participant has the option of enrolling either as an individual walker or as part of a team and is required to raise at least $1,500.
In 2015, the Rhode Island-based nonprofit is taking its commitment to the community one step further with the introduction of GloriDays—a brand new 44-mile, multi-day journey that takes place on June 5-7.
Proceeds will be used to support plans for a Survivorship & Wellness Center, the future home of the nonprofit that will significantly enhance its service to the community. “You are making a commitment, a choice to make a difference in the lives of individuals affected by breast cancer,” added Simon.
A TRANSFORMATIVE JOURNEY Over the course of three days, participants will walk a total of 44 miles, traveling by day and sleeping in pink tents at night. Aside from its alluring location—Bristol, a town known for its scenic beauty, rich history, and charming seaport—GloriDays offers a multi-sensory, holistic experience that will connect mind, body, and spirit. A COMMUNITY “With GloriDays, people from all over are uniting sort of like a family,” said Lynn Simon, who leads strategic partnerships at Gloria Gemma and is lead organizer of GloriDays.This “family,” continued Simon, will consist of 600 individuals who will either form new or strengthen existing bonds with others affected by the terrible disease. It will be a time to connect, share stories, and support one another.
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RIFIT | Fitness, Health and Wellness
A CELEBRATION OF LIFE GloriDays will be 44 miles and three days filled with memories, inspiration, and fun: “No matter where you’ve come from or what hurdles you’ve faced, we are all in this for one reason: to celebrate life,” continued Simon, who drew parallels between GloriDays and one’s journey with breast cancer. “This journey may be physically strenuous for some, but completing it will offer an unmatched sense of achievement.” VOLUNTEER OPPORTUNITIES AT GLORIDAYS For individuals who are interested in being involved but are not interested or unable to participate in the 44-mile journey, there are plenty of opportunities to still be a part of GloriDays, according to Simon.
Fit News Two-Time Boston Marathon Winner
GEOFF SMITH to Organize the East Providence Narragansett Bay Half Marathon & 5K on July 19, 2015
Two-time Boston Marathon champion Geoff Smith will be co-directing this year’s Narragansett Bay Half Marathon & 5K along with RI race director Charlie Breagy in East Providence, RI. Smith, who won the Boston Marathon in 1983 and 1984 and is a two-time Olympian, has been organizing races in the Massachusetts area for the past four years and will bring a new perspective to this year’s Narragansett Bay Half Marathon & 5K. Geoff will also be available to help runners with training ideas as they prepare for the Narragansett Bay Half Marathon & 5K. Geoff’s largest success to date is the Santa Sightings road race in New Bedford, which has had as many as 1,500 participants. Geoff states, “I am glad to be working with Charlie again and I am sure our long history of running experience will help us produce great events for our event participants.” Charles Breagy has been organizing races since the late 1980’s and now directs many of the largest races in RI and MA. His list includes the CVS Health Downtown 5K with up to 10,000 runners, the Tour de Patrick race series which had over 8,000 runners compete in the 2014 race series, the Providence Monster Dash, the Rhode Island Family Turkey Trot, the Downtown Jingle 5K, and many other well-known races in RI. Breagy states, “With two races going on at the same time, it will be great to have a Boston Marathon legend like Geoff Smith working alongside me. Our goal will be to make all of our events professionally organized and fun for all to participate in.” Geoff and Charlie first met at Providence College in the 1980’s, where they had very successful running careers. Now both of these race directors will be combining their resources and knowledge to help improve the participants at all of their events. www.rifitmag.com | volume two issue two
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Local F Rhode Island Named 15th Healthiest State in U.S. Rhode Island is the 15th healthiest state in the nation, according to the recently-released America’s Health Rankings®—2014 edition report. Rhode Island’s status jumped four spots in the new rankings, up from 19th place last year.
That work will include addressing Rhode Island’s health challenges, which, according to the report, include a high rate of drug deaths, prevalence of binge drinking, and preventable hospitalizations. In addition, Rhode Islanders report many days of poor mental and physical health per month.
According to the report, the state’s strengths include its high immunization coverage and ready availability of primary care physicians.
America’s Health Rankings® is the longest-running report of its kind. For 25 years, these rankings have provided an analysis of national health on a state-by-state basis, evaluating a historical and comprehensive set of health, environmental and socioeconomic data to determine national health benchmarks and state rankings.
“We applaud our health professionals, hospitals, health care facilities, and community partners for helping to make Rhode Island a healthy and safe place to live, learn, work, and play,” said Michael Fine, MD, Director of HEALTH. “We are pleased by these steps forward for Rhode Island’s health, but we are also reminded of the work that will help us get to number one.”
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RIFIT | Fitness, Health and Wellness
For more information, visit www.americashealthrankings.org. For specific data about public health in Rhode Island, visit www.health.ri.gov/data.
Fit News Local Entrepreneur And Fitness Specialist
ADDING MUSCLE
To Downtown Providence Downtown Providence is muscle-ing up. Joseph Depena, VP Fitness, an award-winning, top Master Trainer is opening up VP Fitness, a new 13,000-square-foot boutique fitness and health club at 10 Dorrance Street. This club promises to set the bar in the health and fitness arena—and to fill a need for the multitude of businesses and residents who call downtown their turf. Depena is a first generation Latino, born and bred in Providence, resulting in a strong commitment to develop and stabilize the economy here. His highly successful, popular health club at the Providence Downtown Marriott Hotel, which he operated since December 2011, had grown to a point where he knew he needed to expand. “I wanted to find a space where I could create a truly unique experience for my clients. When news reached me that 10 Dorrance Street was available, I immediately delegated all of my resources to acquire it,” said Depena. This venture is the culmination of Depena’s career as an entrepreneur, businessman, and the number one fitness coach in the area. His mother died young, caused in large part to obesity. Out of this family history grew a passion to change his own habits. As an employee of Town Sports International, he won top awards as the number one regional performer and business driver of the year. There, he built a loyal following and by 2011, was ready to open the first VP Fitness at The Marriott. His singular flair and passion, combined with a proven track record at helping people achieve a healthy lifestyle, have made for this continued success. The concept for VP Fitness is unique, offering a robust spectrum of classes, workout machines and stations, including yoga and Pilates, boxing, spinning, ABS, boot camp, Zumba, women’s strength and TRX. Trainers, such as Stephanie Peltier (Operations Manager), who worked with
J o s e p h D e p e n a , O w n e r, V P F i t n e s s Joe to get back in shape after having a child and five years later earned certification from the National Federation of Professional Trainers, will focus on total body integration and will offer individualized regimens for clients, to accommodate people with busy lifestyles and schedules. VP Fitness is the only club in the area to offer ViPR (pronounced ‘viper’ – Vitality, Performance and Reconditioning), a program that bridges the gap between movement and strength training. The club will also offer amenities not typically available in other clubs, such as sauna, massage, a “drop-off” dry cleaning/laundry, “grab and go” snacks, a natural juice bar, an espresso bar (with a barista), free towels, and a lounge area with free WiFi. These extras will distinguish the new VP Fitness and place it in a category of its own, beyond the competition. The VP Fitness office, located at 10 Dorrance Street, is open for memberships at four levels: Individual Gold, Individual Platinum, Corporate and Individual Student. For additional information, go to vpfitness.net. www.rifitmag.com | volume two issue two
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Heal Fuelbelt R2O Revenge Hydration Belt
The Revenge Series is a breakthrough in hydration belt design and function. One-handed entry and exit has never been easier with our unique and cleverly designed molded holsters. With just one hand, bottles go in fast and come out faster. FuelBelt bottles. The new design is super lightweight and available in both Custom Fit (S, M, L, XL) and One Size Fits All.
The Fuelbelt R2O Revenge Hydration Belt is priced at $35 and is available at www.fuelbelt.com
CamelBak Racebak Women’s Hydration Jersey
The CamelBak Women’s Racebak Hydration Jersey is a thermo-regulating base layer that features an integrated 70-ounce water bladder so that your speed machine stays hydrated and you can keep going without fiddling with bottles.
The Fuelbelt R2O Revenge Hydration Belt is priced at $35 and is available at www.fuelbelt.com
Ultra Pocket Hat for Runners
This lightweight pocket hat has all the features an athlete needs. It has an amazing, comfortable fit and is made out of technical fabric that will wick moisture away and keep you dry and comfortable. The pocket hat features zippered side pockets that are designed for quick access to energy gels, keys, money and ID. Its aerodynamic construction, ventilated mesh side panels, reflective safety piping, moisture wicking material and patented outer pockets make our hat a top choice for athletes.
The Ultra Pocket Hat for Runners is priced at $20 and is available at www.goneforarun.com 14
RIFIT | Fitness, Health and Wellness
Women’s Womens Health
t h A n d F i t n e s s P r o d u c t s Fo r 2 0 1 5 The women’s Polar FT4 Heart Rate Monitor
The FT4 heart rate monitor helps you exercise smarter with its easy-to-use heart rate-based features. Perfect for active women who want to track their intensity and calories burned during any activity. Continuously displays your real-time heart rate during exercise. With this information, you can gauge your intensity and stay within your target zone to maximize your workout. It’s like a personal trainer on your wrist telling you when to slow down or speed up.
The women’s Polar FT4 Heart Rate Monitor is priced at $90 and is available at BestBuy.com
prAna Henna E.C.O. Yoga Mat The grippy prAna E.C.O. Yoga mat is perfect for Pilates and yoga alike. Thermal plastic elastomer (TPE) has natural antislip properties and won’t absorb sweat; textured surface provides additional grip. TPE does not contain PVC so the mat can be recycled after its long life. This 2-sided mat lets you choose the color and texture you like best. The prAna E.C.O. Yoga mat is 5mm thick for great cushioning.
prAna Henna E.C.O. Yoga Mat is priced at $50 and is available at prana.com
Empower Cardio Core and More Customizable Weighted Hoop
Burn calories the fun way with the Empower Cardio Core and More Weighted Hoop. This hoop provides a fun, productive and lowimpact way to slim down and tone your core. Mix and match the weighted sections for a new workout every time. Features include Snap-button connections that dissemble easily for storage and travel, and a 45-minute fitness DVD and illustrated workout guide.
The Empower Cardio Core and More Customizable Weighted Hoop is priced at $40 and is available at dickssportinggoods.com www.rifitmag.com | volume two issue two
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Body I by Michelle J. New, PhD
Does any of this sound familiar? “I’m too tall.” “I’m too short.” “I’m too skinny.” “If only I were shorter/taller/had curly hair/straight hair/a smaller nose/longer legs, I’d be happy.” Are you putting yourself down? If so, you’re not alone. As a teen, you’re going through lots of changes in your body. And, as your body changes, so does your image of yourself. It’s not always easy to like every part of your looks, but when you get stuck on the negatives, it can really bring down your self-esteem. Why Are Self-Esteem and Body Image Important? Self-esteem is all about how much you feel you are worth—and how much you feel other people value you. Self-esteem is important because feeling good about yourself can affect your mental health and how you behave. People with high self-esteem know themselves well. They’re realistic and find friends that like and appreciate them for who they are. People with high self-esteem usually feel more in control of their lives and know their own strengths and weaknesses. Body image is how you view your physical self, including whether you feel you are attractive and whether others like your looks. For many people, especially people in their early teens, body image can be closely linked to self-esteem. What Influences a Person’s Self-Esteem? Puberty and Development Some people struggle with their self-esteem and body image when they begin puberty because it’s a time when the body goes through many changes. These changes, combined with wanting to feel accepted by our friends, means it can be tempting to compare ourselves with others. The trouble with that is, not everyone grows or develops at the same time or in the same way.
Families and School Family life can sometimes influence our body image. Some parents or coaches might be too focused on looking a certain way or “making weight” for a sports team. Family members might struggle with their own body image or criticize their kids’ looks (“Why do you wear your hair so long?” or “How come you can’t wear pants that fit you?”). This can all influence a person’s self-esteem, especially if they’re sensitive to others peoples’ comments. People also may experience negative comments and hurtful teasing about the way they look from classmates and peers. Although these often come from ignorance, sometimes they can affect body image and self-esteem. Healthy Self-Esteem If you have a positive body image, you probably like and accept yourself the way you are, even if you don’t fit some media “ideal.” This healthy attitude allows you to explore other aspects of growing up, such as developing good friendships, becoming more independent from your parents, and challenging yourself physically and mentally. Developing these parts of yourself can help boost your self-esteem. Resilience People who believe in themselves are better able to recognize mistakes, learn from them, and bounce back from disappointment. This skill is called resilience.
Media Images and Other Outside Influences Our tweens and early teens are experiencing a time when we’ve become more aware of celebrities and media images—as well as how other kids look and how we fit in. We might start to compare ourselves with other people or media images (“ideals” that are frequently airbrushed). All of this can affect how we feel about ourselves and our bodies, even as we grow into our teens.
People with high self-esteem know themselves well. They’re realistic and find friends that like and appreciate them for who they are. 18
RIFIT | Fitness, Health and Wellness
Image and Self-Esteem A positive, optimistic attitude can help people develop strong self-esteem. For example, if you make a mistake, you might want to say, “Hey, I’m human,” instead of, “Wow, I’m such a loser,” or not blame others when things don’t go as expected. Knowing what makes you happy and how to meet your goals can help you feel capable, strong, and in control of your life. A positive attitude and a healthy lifestyle (such as exercising and eating right) are a great combination for building good self-esteem. Tips for Improving Body Image Some people think they need to change how they look to feel good about themselves. But all you need to do is change the way you see your body and how you think about yourself. Here are some tips on doing that: Recognize that your body is your own, no matter what shape or size it comes in. Try to focus on how strong and healthy your body is and the things it can do, not what’s wrong with it or what you feel you want to change about it. If you’re worried about your weight or size, check with your doctor to verify that things are OK. But it’s no one’s business but your own what your body is like — ultimately, you have to be happy with yourself.
Identify which aspects of your appearance you can realistically change and which you can’t. Humans, by definition, are imperfect. It’s what makes each of us unique and original! Everyone (even the most perfect-seeming celeb) has things that they can’t change and need to accept, like their height, for example, or their shoe size. Remind yourself that real people aren’t perfect and perfect people aren’t real (they’re usually airbrushed!). If there are things about yourself that you want to change and can, do this by making goals for yourself. For example, if you want to get fit, make a plan to exercise every day and eat healthy. Then keep track of your progress until you reach your goal. Meeting a challenge you set for yourself is a great way to boost self-esteem! When you hear negative comments coming from within, tell yourself to stop. Appreciate that each person is more than just how he or she looks on any given day. We’re complex and constantly changing. Try to focus on what’s unique and interesting about yourself. Try building your self-esteem by giving yourself three compliments every day. While you’re at it, every evening list three things in your day that really gave you pleasure. It can be anything from the way the sun felt on your face, the sound of your favorite band, or the way someone laughed at your jokes. By focusing on the good things you do and the positive aspects of your life, you can change how you feel about yourself. Some people with physical disabilities or differences may feel they are not seen for their true selves because of their bodies and what they can and can’t do. Other people may have such serious body image issues that they need a bit more help. Working with a counselor or therapist can help some people gain perspective and learn to focus on their individual strengths as well as develop healthier thinking. Where Can I Go if I Need Help? Sometimes low self-esteem and body image problems are too much to handle alone. A few teens may become depressed, and lose interest in activities or friends. Some go on to develop eating or body image disorders, and can become depressed or use alcohol or drugs to escape feelings of low worth. If you’re feeling this way, it can help to talk to a parent, coach, religious leader, guidance counselor, therapist, or friend. A trusted adult—someone who supports you and doesn’t bring you down—can help you put your body image in perspective and give you positive feedback about your body, your skills, and your abilities. If you can’t turn to anyone you know, call a teen crisis hotline (an online search can give you the information for national and local hotlines). The most important thing is to get help if you feel like your body image and self-esteem are affecting your life. www.rifitmag.com | volume two issue two
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Womens Health
KEEPING YOU
ON PACE
by Kimberley Chula-Maguire, Cumberland, RI
During a run the other day, I was pondering the phrase “Women’s Health.” What does that really mean? Wikipedia offers this definition: “health issues specific to female anatomy. These often relate to structures such as female genitalia and breasts or to conditions caused by hormones specific to, or most notable in, females.” Though the definition is sufficient from a medical perspective, it fails to recognize the myriad roles of the modern woman and the challenges inherent in fulfilling all those roles. Women today are mothers, wives, integral parts of the workforce (and in some cases, breadwinners), athletes, and friends. For today’s women, health means balancing all these roles while maintaining emotional and physical health. Needless to say, this can be difficult. And unfortunately the things that don’t get done when we get busy are more than likely the things we enjoy doing, rather than the things we need to do. A recent survey finds that 56% of women find it difficult to balance work and parenthood1. This survey doesn’t even take into account the time that might be spent on enjoyable activities, such as being
an athlete or an artist. So, how are we supposed to balance all these things and maintain our sanity? Thomas Merton, a Trappist Monk, offers some guidance: “Happiness is not a matter of intensity but of balance, order, rhythm and harmony.” I propose that all women should embrace Merton’s notion of happiness to achieve full health. Instead of getting stuck doing just the mundane things that we all need to do, such as working, cleaning, and parenting, find time to pursue your interests. Carve out a segment of each day to do something to nourish your creative, or athletic, or whatever other part of yourself that gets lost in the shuffle. Don’t get caught up in trying to be “super wife” or “super mom,” thus neglecting your own hobbies and interests. Your emotional and physical health will be more complete if you can find some time to devote to your own personal interests.
Happiness is not a matter of intensity but of balance, order, rhythm and harmony. If this sounds difficult because you’re already too busy, try to change your perspective. As Stacy L. Bettison writes in The Huffington Post, “Let’s be keenly aware of how incredibly lucky those of us are who wrestle with these issues: ‘How am I going to find time to exercise today’ is a very different question than ‘How am I going to feed my kids today?’”2 If finding time to balance work, family, exercise, and hobbies are your only concern, you’re doing a pretty good job of staying on pace. 1. http://www.pewsocialtrends.org/2013/03/14/modern-parenthood-roles-of-moms-anddads-converge-as-they-balance-work-and-family/ 2. http://www.huffingtonpost.com/stacy-l-bettison/whats-missing-in-womenha_b_3386232.html Kimberley Chula-Maguire PT, DPT, MA is a Physical Therapist at Performance Physical Therapy and an avid runner. She lives in Cumberland with her husband and 2 children. She can be reached at kchula-maguire@performanceptri.com.
www.rifitmag.com | volume two issue two
21
Womens Health
Curves by Walter Medeiros, Bristol, RI
Approximately 70% of my personal training clients are women from a broad range of ages (20’s to 70’s) with a wide array of goals. The most typical concern I hear from women, not just my clients, when they’re hesitant to introduce resistance or strength training is their FEAR of GETTING BULKY. Too many women shy away from strength training, and it’s just as important to women as it is to men. The benefits far outweigh the myths, and this is why I incorporate strength training, in some facet, with every one of my clients. Strength training can be the means to attaining several goals. In addition to helping you lose the fat and increase strength and curves, it can be very powerful in reducing symptoms for numerous diseases and chronic conditions. A 12-month study on postmenopausal women, conducted by Tufts University, showed that with just two days per week of strength training, participants demonstrated one percent gains in hip and spine bone density, a 75% increase in strength and a 13% increase in balance.
MYTH – YOU’LL BULK UP
You really won’t bulk up. Though it is possible for women to develop large muscles as a result of natural weight training, it is much more difficult than in men. This is because the female body, in most cases, does not produce testosterone at the same level as men and reduces by a greater percentage as women age. Even if you are the rare woman that puts on muscle quickly, it won’t happen overnight and simple tweaks in a strength training program can offset any bulkiness.
CURVES DON’T COME WITHOUT MUSCLES
To avoid strength training will severely hinder a women’s ability
Teaching and training your muscles is how you get a functional, strong and curvaceous figure.
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RIFIT | Fitness, Health and Wellness
Don’t Come Without Muscle
to bring out her curves. Muscles are the very thing that gives shape to your body. Teaching and training your muscles is how you get a functional, strong and curvaceous figure.
STRENGTH TRAINING FOR BEGINNERS
Weight machines are a good place to start for someone who is new to the gym, has never lifted weights before, or is getting back into the gym after a lapse from weight training. At the club I work for, each location has a circuit of equipment that can be used for beginners to gain a total body strength training program. Our clubs (as with many others) encourage every member to have a consultation with a personal trainer. If the circuit is deemed to be the best use of their time, a trainer can guide them through the circuit equipment for safety and maximum benefits.
WHEN TO ENLIST THE HELP OF A PERSONAL TRAINER
With free weights, there is a higher risk of injury and choosing the right exercises to meet your goals is often best left to a professional. All too often women, and guys for that matter, see a workout that works for someone in some magazine and they try to copy the routine because they want to look like that person. Unfortunately it just doesn’t work that way. Your strength and weakness maybe very different than that individual, and you may not be ready for that routine. Even when you have the set of exercises that make up the perfect routine, you still want to make sure you perform the exercises with proper form, which can be the difference between seeing results and getting hurt. Whatever your goal or age as a woman, don’t shy away from strength training and go see a strength training professional to get the right routine for you. Sources: www.cdc.gov www.ncbi.nlm.nih.gov Walter Medeiros is the Personal Training Director for Total Fitness Clubs. Walter has been a personal trainer since 2001 and he incorporates a wealth of sport and fitness experience derived from his time as a track athlete, collegiate football player and coach, bodybuilder, and an officer and fitness trainer in the Army.
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www.rifitmag.com | volume two issue two
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3 Mistakes Womens Health
Women Make When Trying To Change Their Bodies
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Womens Health
training mistakes still get made, often because women don’t have all the information needed in order to use the most effective strategies. by Laanna Carrasco
Women have made a huge impact on the fitness world. Women are taking the lead in helping other women look and feel amazing. Yet training mistakes still get made, often because women don’t have all the information needed in order to use the most effective strategies. This list will identify common errors and tell you how to solve them so you get everything you can out of your efforts.
Mistake #1: Focusing on Getting “Toned”
The average exercise program for getting “toned” has women lifting super light weights and doing bizarre exercises. This is not an effective strategy for changing your body. Here’s a little secret. Getting toned requires two things to happen:
Solution: Never slash calories. Instead, figure out a way of eating that allows you to stay satisfied and avoid hunger. Most people find that higher protein diets allow them to naturally eat less because the protein leads to a better release of hunger-reducing hormones.
Mistake #3: Ignoring that Exercise Is the Best Way To Solve Most Problems Research into women’s physiology shows that many problems can be prevented by exercising the right way. Consider the following benefits of exercise on women’s health and well-being:
• Physical activity reduces breast cancer risk by improving estrogen metabolism and lowering inflammation. • Bone loss, fat gain, diabetes, and high blood pressure can be avoided as women hit menopause.
• Lose excess body fat • Increase the size of muscle cells to provide shape
• Exercise leads to a release of growth hormone, a fact that women can capitalize on for better body composition, less belly fat, and healthier skin, hair, and nails.
Solution: To lose excess fat, tighten up your nutrition with a higher protein diet that avoids all refined carbs and extra sugar. In addition, do the following types of workouts to support your nutrition efforts:
Solution: A workout plan is essential every time you exercise. Your plan should include which exercises you intend to do and the number of reps, sets, and rest periods you are going to use.
• Strength training with free weights that are between 65 and 80 percent of the maximal amount you can lift. If you can squat 100 pounds one time, then you need to use a weight that is at least 65 pounds when doing squats for reps.
For interval training, the intensity needs to be relative to your conditioning and skill. Here are a few ways for novices to begin: • Try walking vigorously up a hill, and then leisurely back down. Repeat 4 to 10 times.
• Do two interval “fat loss” workouts a week. This can be sprints or high-intensity training with weights (circuits or pushing a weighted sled).
• Do 60-second intervals on a bike. Start at a moderately high intensity so it feels “somewhat hard.” Use rest intervals that are the same duration as work intervals.
Mistake #2: Slashing Calories.
Final Words: Exercise and nutrition shouldn’t be complicated, but they should be individualized. Put in the effort to learn the basics. Figure out what works for your unique genes. This method does wonders for making fitness and health a fun part of your life rather than a struggle.
Top it off with needing to fight off hunger with willpower, and you’ll elevate the stress hormone cortisol. Over time, this can throw your hormones out of balance.
Laanna Carrasco is a science and fitness writer for Poliquin Group in East Greenwich, RI. She has a background in personal training and is currently pursuing an MS in exercise physiology at the University of Central Florida.
Cutting calories drastically (to the 1,200 a day range) is one of the worst things you can do if you want to lose fat. Fairly quickly, the body will slow your metabolism in order to preserve the fuel stores, and you’ll burn fewer calories daily.
www.rifitmag.com | volume two issue two
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FITNESS WELLNESS HEALTH
Slow And Steady W I N S
T H E
W E I G H T
by Jen Morin, Swansea, MA
‘Tis the season for commercials and ads for items that claim to help people lose weight quickly, but the biggest problem is that the weight loss typically never lasts. Even if people do lose weight, once they go back to their bad habits, the weight comes back, and sometimes more than when they started. The key word here is “habits.” We all have some good habits and some bad habits, but the tough thing about habits is that they are hard to break. For weight loss, the American College of Sports Medicine recommends no more than a 1-2 lbs. weight loss per week because anything more may result in dehydration or a marked reduction in essential nutrients. The habits that affect our weight have to do with movement and nutrition. That 1-2 lbs. per week comes down to changing some of your movement and nutrition habits into positive habits that, if maintained, will allow you to lose weight. So where can you start? • Are you moving enough each week? Exercise, daily activity, etc. all adds up. If you’ve been exercising, you may want to increase your exercise time, or try to get in more overall activity (climbing the stairs, walking longer distances to park) in your day. • Are you challenging yourself enough? If you’ve been doing the same workout over and over, chances are your body has gotten used to it and you’re not burning as many calories as you’d like. Most people will use their heart rate to identify their intensity level or rating of perceived exertion (RPE). When using the simple RPE scale (1-10 scale), you should be exercising between a five and a seven (which is moderate-hard intensity level). This level will keep you in an aerobic state, which is your best bet for weight loss. Anything less would mean you’re not challenging yourself enough; anything more could be too much. • Identify your good and bad nutritional habits. The good, the bad and the ugly! We
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L O S S
R A C E
all have some bad habits when it comes to nutrition, whether it’s skipping meals, eating out too much, or making bad snacking choices later on in the day. Try to identify the habits that happen on a regular basis and try to make a change, one change at a time. Then look at the positive things you do and try to expand upon those. If you are making lunch a few times per week, try to prepare for the whole week. • Tackle one habit at a time. When we try to change too many things at once, it becomes very overwhelming and most people will revert back to old habits because it’s easier. If you work on one habit at a time, you will be more likely to succeed, and then can move on to the next one. Even though this process will take some time, it has been found to be the most successful at changing behavior, and ultimately results in keeping the weight off and leading a healthier life.
Rang of Perceived Exeron (RPE Scale) 10
Maximal
9
Really, Really, Hard
8
Really Hard
7 6
Hard
5
Challenging
4
Moderate
3
Easy
2
Really Easy
1
Rest
Jen Morin is a Personal Fitness Training (PFT) Instructor at MTTI Education for Employment and a Registered Clinical Exercise Physiologist through ACSM. She created the PFT program curriculum, which prepares students for the Functional Movement Screen and ACSM Personal Trainer Certification. She has 18 years’ experience in the fitness industry as a personal trainer, group exercise instructor and program director. www.mtti.edu
26.2 ALMOST DIDN’T HAPPEN by Nicole McGovern, Bristol, RI
26.2 almost didn’t happen. I waited until the end of week 17 of training to register for the race to make sure I was going to be able to race; I wanted to make sure that there was no reason why I couldn’t run a marathon. On day one of week 18, it happened. The “it” being a too heavy kettle bell held overhead while teaching a class, causing me to strain/sprain my lumbar spine. Four days left in my training and I couldn’t sit down because the pain in my back was so bad. I spent the day calling 12 chiropractors, trying to find someone who could see me. With bloodshot eyes and tear-stained cheeks, I sobbed to anyone who would listen, and few understood why I would even consider running a marathon when I could hardly bend over to put Douglas in his crib. With three days to go, I got myself to a chiropractor and into my doctor’s office; both said it would be possible to run. I told everyone that I didn’t know what I was going to do about the race, but deep down I knew I would lace up my sneakers on Sunday. By Saturday, my back was feeling better and I only had a little discomfort when I went for a light jog, so it was game on for me Sunday.
We paced ourselves, aiming for 11-minute miles for the first half and eating every 20 minutes.
We woke up, or rather got up (who really sleeps the night before their first marathon?), to a perfect running day: sunny and cool. We had a plan for the race and prepared the best that we could. I skipped only a few short runs during the whole 18 weeks and knew that there was nothing else I could have done to prepare. We paced ourselves, aiming for 11-minute miles for the first half and eating every 20 minutes. I could ramble on about holding ourselves back when the half marathoners caught up and blew by us when they had 5 miles to go and we still had 18, or the sucky second half that was all rolling hills, or the side cramp and hip cramp that almost brought me to a walk, or the random loop through a parking lot, or Martha loosing her headphones in the PortaPotty and having to share mine with her (I totally didn’t mind and didn’t listen to music until mile 21), but I’m not going to go there. I read that you never really run a marathon alone. I ran with two kick-ass partners, but there were many people out there who didn’t have their training buddies for camaraderie; instead, they had 1,000 other runners along the course with them. While some ran with their heads down and headphones on, others were there to chat, to share their running history or offer some words of encouragement. Like the guy who ran with speakers in his backpack and was on his second marathon that weekend. Or the guy from Connecticut who made a pit stop at his car along the way and got bagels for whoever needed them. Or the man from Hawaii who was trying to run a marathon in all 50 states. At mile 25, he was there, keeping us distracted from the pain that was rearing its ugly head. With .2 miles to go, Sam looked over at me and said, “We’re really going to finish a whole marathon.” And then we did it; we finished a whole marathon. Originally from Quincy, MA, Nicole decided to pursue a career in fitness to allow her to balance her love of teaching and love of physical fitness. She enjoys inspiring others to achieve their fitness goals as a personal trainer and group fitness instructor at Fitness Fusion in Bristol, RI. Nicole became an ACE-Certified personal trainer in the spring of 2014. She is also certified in indoor cycling through Madd Dog Athletics®, TRX®, and she is certified in group fitness through A.F.F.A. Check out Nicole’s class schedule at www.Fitfusionri.com/ schedule.
www.rifitmag.com | volume two issue two
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RIFIT | Fitness, Health and Wellness
Yoga
Is for Every Body
by Jane Bernstein, Wakefield, RI
Yoga is much more than physical exercise; it is a 5,000-year-old sacred Eastern tradition that weaves together the disciplines of movement, breath work, and meditation into a transformational practice that leaves you feeling your best. Today, 20 million people—83% women—practice yoga all over the world: in studios and offices, on beaches, and even on paddleboards. People of all ages and abilities can do yoga. You don’t need to be fit, flexible, or have special clothing. If you’re curious, your first step is familiarizing yourself with the yoga classes available to you. Read class descriptions and talk to yoga studio staff for guidance about where to begin. Ideally, you should start with a couple of basic, gentle, or restorative classes before you explore classes like “vigorous vinyasa” and “yoga power hour.” And remember that yoga teachers and styles vary widely. Try several to find out what appeals to you. Yoga classes generally include deep stretching, rhythmic breathing, postures that you either hold or move in or both, and relaxation techniques. The more you practice, the more you will notice your body relaxing, your mind quieting, and your inner strength emerging. Other benefits include stress release, relief from aches and pains, and improved balance, strength, and flexibility. And what you learn practicing yoga (e.g., presence, focus, non-judgment, access to your body’s intelligence), you take off the mat and into your life. TIPS FOR YOUR FIRST YOGA CLASS • Eat lightly for two hours before class. • Wear clothes you can easily move in and go barefoot.
•
• • • •
Listen to your intuition. Don’t worry about what other people are doing, and don’t push yourself beyond what feels right for your body. Skillful yoga teachers offer modifications and don’t expect students to look just like them. Rest if you need to. It’s okay to take breaks throughout class. Let your teachers know if you have injuries or limitations so they can show you modifications or tell you about postures to avoid. Some yoga postures release toxins stored in the body, so drink plenty of water before and after class to help detoxify. It’s normal to feel uncomfortable during your first few classes as you learn unfamiliar postures. Don’t give up after the first class.
After getting a sense for the foundation of yoga, you may feel ready to experience a different aspect of yoga practice— perhaps a class that focuses on meditation, a more vigorous practice, or one that emphasizes breath work or chanting. Talk with your teachers about your goals. Whether you are interested in yoga for fitness, as a relaxation technique, or as a steppingstone to higher awareness, the practice has the inherent power to enhance your overall sense of wellbeing and vitality. If you ask yoga students on the mats around you why they come to yoga, you’re likely to hear: “I just feel better when I do yoga.” “Yoga is the only thing that helps my back.” “I like my job better on the days I go to yoga class.” Try yoga and find out for yourself what they mean. Jane Bernstein went to her first yoga class in 1995 and has been on the mat ever since. She did her yoga teacher training at All That Matters Yoga & Holistic Health Center in Wakefield.
People of all ages and abilities can do yoga. You don’t need to be fit, flexible, or have special clothing. www.rifitmag.com | volume two issue two
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FITNESS
What’s YOU WELLNESS HEALTH
Do you start each day with good intentions, then by evening realize you once again “forgot” to workout?
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FITNESS
UR excuse? WELLNESS HEALTH
by Denise Robbin, Peace Dale, RI
We all know that working out is good for us. What comes between “knowing” and “doing” is a long list of excuses that get in the way of our good intentions. Here are some of my favorites, along with some solid solutions to overcome them. I Don’t Have Time. Being too busy for exercise is, by far, the most common excuse out there. Consider the time you spend each day doing leisure activities, such as watching TV or surfing the web—couldn’t some of those hours be spent moving your body? You may not even have to give up one for the other; a gym with Wi-Fi and cardio theater options allow you to exercise while you watch! Remember, “Those who do not find time for exercise will have to make time for illness.” I’m Too Tired. This excuse creates a vicious circle because the more sedentary you are, the more tired you become. Regular physical activity actually increases your overall energy level. Plus, exercise helps you fall asleep faster and sleep better, which allows you to truly feel rested every day. Look for a gym with hours and classes that fit your schedule; when you do it doesn’t matter—just do it!
schedules to keep members from getting bored. If you join a gym, check if this is the case. I really hate to exercise. You probably think you hate it because you’ve been stuck doing activities that you don’t enjoy. Many people still have the old “no pain, no gain” mentality and think that in order for exercise to be worthwhile, you have to be miserable doing it. This just isn’t true. Find a club with lots of things to do—racquetball, squash, basketball, yoga, Pilates, Zumba, spin, etc.—you just might find something you LOVE! I don’t know where to begin. The first day at a gym can feel like the first day at a new job, but the more you go, the more comfortable you will feel. A new-member orientation is something that should be included in any gym membership, and personal trainers on staff are a plus. Be sure to take advantage of these services! I’m already thin. Being lean is definitely associated with better health, but exercise has benefits that you can’t get simply by keeping your weight down. Thin people can still be at risk for cardiovascular disease, hypertension, and diabetes; regular exercise can help prevent all three.
LIFE gets in the way. Do you start each day with good intentions, then by evening realize you once again “forgot” to work out? This one’s tricky, but you can outsmart it. Pack your gym bag and get to the club on your way in to work, on your lunch break, or before you go home. Clean, comfortable locker rooms are a big help here. Towel service, saunas, hair dryers— these amenities might be just what you need to squeeze a workout in before your busy schedule takes over.
Too hot/cold/wet outside. This one goes out to all those strong-willed individuals who like to exercise in the great outdoors. When you do it, you love it, but weather gets in the way more times than you’d like to admit. This is when a gym membership comes in handy. It may not be your favorite, but it does the trick when the elements aren’t cooperating! Check if your local gym has drop-in or pay-per-use rates, and get in there when you can’t get out there.
I Can’t Get a Break From the Kids. Kids require a lot from us, BUT we are better equipped to give them what they need when we take some time for ourselves. When Mom or Dad is more fit, has more energy, feels better about him/herself, the whole family benefits. A health club that provides babysitting services while you work out may be the answer. The kids will be well cared for while you care for your body. That’s a win-win!
My work is exercise enough. If your job requires some degree of physical activity, a complimentary exercise program may help prevent a work-related injury. Look into some form of exercise that counteracts the repetitive actions you are performing; balance is key. Yoga and core-strength workouts are especially beneficial.
I’m too old/fat/uncoordinated, etc. First off, unless your doctor has told you so, no you’re not! Second, exercising will help you feel younger, fitter, stronger, and more agile. Fitness instructors are trained to provide classes that are appropriate and inviting to ALL fitness levels, but some classes may be more your style than others. Detailed class descriptions are helpful in choosing the class that is right for you. Check for variety and go for it! Exercise Is Boring. Not always! The key is to find something YOU enjoy, and to mix it up every now and then so you don’t get bored. Try a different class, go to the gym at a different time of day, or ask for assistance on a new piece of equipment. Group exercise programs often add new classes and switch up their
I’m sick/I’m hurt. When your body is recovering from illness or injury, rest IS best, and THIS is a valid excuse for not exercising! Check with your doctor and consider treating yourself to a massage or Reiki session while on the mend. A health club with a massage therapist on staff is an added bonus! With no excuses left, you may be thinking of joining a health club. River Bend Athletic Club in Wakefield has what it takes to help you overcome your excuses for good! Stop in, anytime, for a tour of our facility, and receive a one-day, full-facility guest pass. We look forward to seeing you SOON! Denise Robbin is the Program Director at River Bend Athletic Club, located at 316 Columbia Street in Peace Dale, Rhode Island.
www.rifitmag.com | volume two issue two
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FITNESS WELLNESS
What Is
HEALTH
by Cathy Hall, Smithfield, RI
If you didn’t grow up in the mountains or visiting them from a young age, you might have little or no connection to snowboarding. It may be something that you see on TV every once in a while when the US Open is on or when the Olympics roll around. You may recognize the name Shaun White and no others. And you may think that’s what it’s all about. But that’s such a small part of what snowboarding is all about. It’s about freedom and playing in the snow. It’s about exhilaration and pushing yourself just a little past what feels comfortable. It’s about being out in nature and being part of it and inhaling crisp, mountain air. And most of all it is about fun! Most of us will never find ourselves spinning off a 60’ jump. Many snowboarders will never set foot in the pipe. That’s OK, because even without doing those things, the possibilities are endless. You can slide down the hill in your backyard on a foam board. You can cruise groomers at the resort or hit boxes in the park. You can ride rails and do wall rides in the city. You can hike your own lines in the backcountry. You can enter competitions. You can go wherever your imagination takes you. Much of the beauty of snowboarding lies in the limitlessness of it. When there is snow, the world is your playground.
2. Take lessons. I was once told that friends don’t let friends
teach them how to snowboard. There are a myriad of reasons for this, but believe that it is true. Learning doesn’t have to be expensive; there are plenty of learn-to-ski-and-ride programs dedicated to getting you hooked for a bargain. January is Learn to Ski and Ride Month, and most resorts offer great packages if you want to learn then.
3. Don’t be intimidated. If you take lessons, they will teach you in a supportive, non-threatening environment. If you can afford it, or if you are feeling insecure about putting yourself out there, a private lesson will go a long way to build your confidence and focus the attention wherever you need it.
4. Be kind to yourself. If you don’t catch on right away, don’t beat yourself up. If you stick with it and you want to learn, you will! It takes work, but it is SO worth it.
5. Get out there as much as you can. The further you can
progress in your first season, the easier it will be going forward. You will build muscle memory quicker, and that will lead to more fun.
6. Go when there is new snow if possible. It definitely hurts
If you are intrigued, if your interests have been piqued, here are some tips to get you started:
less if you fall on soft snow than if you fall on ice. So if you can get to the mountain after some fresh snow, your body will thank you. Going during the week is great too. It’s easier to learn when you are not worried about running into people or having them run into you.
1. Commit to learn. When people say “I want to try
7. Go with friends. It’s easier to progress and can be more
snowboarding,” it implies that they expect to get it right away and have fun. That is not always the case. There is a learning curve with snowboarding, and if you go with the mindset that you want to learn, you will! If you expect to be good your first day, you may be disappointed.
It’s about being out in nature and being part of it and inhaling crisp, mountain air. And most of all it is about fun! 32
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fun if you have someone to share your experiences with. But if you can’t find anyone, don’t let that stop you! Doing your own thing on your own timeline can be a beautiful thing. Give yourself time to take in the scenery. Snow-covered mountains are beautiful. The air is crisp and clean. It is different there and somehow better.
Most importantly, get out there and give it a shot! Even if you don’t end up bitten by the snowboarding bug, you will have tried something new and challenged yourself to do something you might not have done previously. And if you are bitten, your life will be better for it. Cathy Hall is the co-owner of Neverbored, RI’s only standup paddleboard and snowboard shop. As avid snowboarders, split boarders, and paddleboarders we are working hard to increase participation in snowboarding and build a splitboarding community in RI.
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Womens Health
WHAT THE ELLIPTICAL
Isn’t Doing for You by Niki Brazier, Providence, RI
Acclaimed novelist Marge Piercy once said, “A strong woman is a woman determined to do something others are determined not be done.” Why, then, are so many women afraid of being strong? Feats of strength from men have been witnessed, encouraged, and praised for centuries, culminating in worldwide sporting events and competitions. But women wouldn’t begin participating in recognized Olympic weightlifting competitions until the 1970’s. The first world championship featuring women was in Florida in 1987. And female weightlifters had to wait until 2000 for their first shot at the Olympics. So it’s no surprise that the number of women who focus on their strength these days is still so small in comparison to their male counterparts. But in the modern quest for overall health (slightly skewed by the burning desire to finally be “skinny,” whatever that means), it’s time to realize we’re doing it all wrong. “Strength training will aid in prevention of osteoporosis, and other degenerative diseases, which women run a high risk of developing,” says Dr. Michael Pepin, a local Chiropractor and Physiotherapist who is also a USA Weightlifting Level 1 and 2 Certified Coach. “By increasing the load placed upon the bone, it in turn rebuilds and strengthens all the bones that have extra load on it. It also helps in strengthening tendon and ligaments in a concept know as Davis’s law. With the prevalence of knee and hip injuries in female athletes, this is an invaluable part of their training.” The health benefits are written on the wall. So what’s stopping the massive throngs of women that should no doubt be running to every weight room out there? From my personal experience, it’s fear of looking too much like a man and getting too ripped (see previous article,
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RIFIT | Fitness, Health and Wellness
Breaking the Buff Chick Stereotype). According to Pepin it’s “intimidation with the moves themselves. The fear of dropping the bar and not realizing how good of an athlete they really are. Not performing to their full potential. Some are intimidated by the guys and the heavy weights they can move, but I’ve seen quite a few girls out lift several guys, including myself at much lighter weight classes.” So what can we do? Short of buying squat racks and a lifetime of classes with the most expensive trainer or lifting coach you can find, Pepin says to “take a risk, step out of your comfort level and try it out. It takes a few times to learn the basics but the rewards are great.” So the next time you set foot into the gym, set your sights on those free weights, barbells, or strength machines and follow these simple guidelines to get you started:
1) Take the time to learn proper form. That might
mean asking for help from staff or a trainer, reading a book, or doing some online research, but never go in guns blazing until your 100% sure you’re safe.
2) Stick to the basics. Health and fitness writer Nia
Shanks lists the movements to master as “Squat (or squat variation), Deadlift (or deadlift variation), Reverse Lunge, Glute Bridge, Push Up (or a similar horizontal press), Inverted row (or a similar horizontal pull), Chin-up, Overhead press (if mobility allows), and Plank.”
3) Set goals and be consistent. And more than anything, never shy away from being the strong woman you were destined to be. 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.
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www.rifitmag.com | volume two issue two
35
Womens Health
Dense and Confused RISKS ASSOCIATED WITH DENSE BREASTS by Stephanie Catanese, MD, Geetika Gupta, MD, and Kelly McGarry, MD
Mammography is recommended as a screening test for breast cancer in average-risk women starting between ages 40 and 50. Recently, the evaluation of breast density by mammogram has gained attention as more states mandate patient notification of ‘dense breasts.’ Breast density refers to the ratio of fatty to glandular tissue— more glandular tissue means higher density. Specifically, when greater than 50% of the breast tissue is glandular, the patient is noted to have ‘dense breasts.’ This classification is composed of two groups: heterogeneously dense (51 to 75% glandular) and extremely dense (greater than 75% glandular) breasts. About 50% of women have a breast density in one of these categories. This makes a finding of dense breasts extremely common! The determination of breast density is subjective to a degree since the mammogram requires interpretation by a radiologist. Breast density also generally decreases with age. So why are we interested in this? There are two main implications of dense breasts. Increased breast density alone modestly increases the risk of breast cancer. To what degree is controversial, and depends on the research study we look at. In addition, mammography has a lower sensitivity in this group of women. In other words, there is a higher chance of missing a small cancer on mammography. Because of the increased risk of breast cancer with increasingly dense breasts, the state of Rhode Island has issued legislation that requires mammography centers to notify patients if their breasts have been identified as dense. This bill is entitled the Dense Breast Notification and Education Act and was put into effect in October 2014. In the event of dense breasts, you should expect a letter in the mail alerting you of this, and encouraging you to communicate this information to your physician. So, what happens next? Should you get more testing? Ask your doctor! A patient who is deemed at significant risk for breast cancer (which may be determined by considering
there is a higher chance of missing a small cancer on mammography. 36
RIFIT | Fitness, Health and Wellness
additional factors including family history, age of onset of menstruation, and alcohol use, among others) may warrant additional testing, such as ultrasound or MRI, to help detect hidden cancers. The downside is that occasionally these additional tests can identify spots that prompt unnecessary biopsies and worry. Fortunately, tomosynthesis, or 3D mammography, is a growing technology that seems to show promise in the detection of cancers in dense breasts that may bypass the need for avoidable procedures. More research is needed in this area to fully outline the details of this new imaging modality. In summary, the finding of dense breasts on routine screening mammography is very common and most women do not need additional testing. Notification of this by your radiologist should prompt a conversation with your physician regarding specific recommendations. One form of imaging that shows potential for dense breasts is 3D mammography, which is becoming more widely available and may help to avoid unnecessary concern. Most importantly, speak to your doctor if you have questions! Dr. Stephanie Catanese is an Assistant Professor of Medicine (Clinical) at the Warren Alpert Medical School at Brown University. She works at Women’s Health Associates, a part of University Medicine Academic Practice, in Providence, RI. Her interests are in preventive and sports medicine. Dr. Geetika Gupta is an Assistant Professor of Medicine (Clinical) at the Warren Alpert Medical School at Brown University. She works at Women’s Health Associates in Providence, RI. She is interested in health and wellness, preventive medicine and women’s health. Dr. Kelly McGarry is an Associate Professor of Medicine at the Warren Alpert Medical School at Brown University. She works at Women’s Health Associates in Providence, RI. She is also the Program Director of the General Internal Medicine Residency Program based at Rhode Island Hospital. Her areas of interest include women’s health and medical education.
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Womens Health
P U T
O N
YOU R
Red Dress He ar t
D is eas e
by Maryellen Fowler, Providence, RI
If asked about the leading cause of death in women in the United States, I bet Cardiovascular Disease (CVD or heart disease) is not always the first thing that comes to mind. The American Heart Association reports more than one in three women is living with CVD. While heart disease death rates among men have declined steadily over the last 25 years, rates among women have fallen at a slower rate. So what exactly is CVD or heart disease? Used interchangeably, CVD and heart disease describe an umbrella of heart conditions that include blood vessel diseases, rhythm problems, and heart defects. Heart disease can arise due to blockage or issues that affect your heart’s muscle, valves, or rhythm. Although death rates are higher in older women, women of all ages should take heart disease seriously. Prevention needs to start early. Diabetes, metabolic syndrome, mental stress, smoking, lack of physical activity, low levels of estrogen, pregnancy, along with more traditional factors such as high cholesterol and high blood pressure, all affect the rate of heart disease in women. You’re not going to be able to prevent all of this. However, while some causes should be monitored by your doctor with medication, others can be approached with small changes in lifestyle. Remember, your heart is a muscle and that muscle needs to be trained as any other muscle in the body needs to be. Start by talking with your doctor. Women are more likely to get checked out for issues related to heart disease once the damage has already been
in
Wo m e n
done. You’re not being paranoid by asking your doctor about what to look for and ways to prevent issues related to heart disease. Create habits, not resolutions. You don’t need to run a marathon or go to the gym every day. Lifestyle changes are not going to happen overnight. Start small! Climb the stairs for five minutes, three times a day. When you need to use the restroom at work, use one on a different floor and take the stairs. Park as far away as you possibly can from your building. Changes in your daily routine will create huge tangible changes over long periods of time. We all know how to reduce our risks for heart disease. Keep risks low by eating healthy fats, increasing fiber with vegetable and fruits in your diet, watching your sugar intake, and throwing in a yoga class to distress!
Although death rates are higher in older women, women of all ages should take heart disease seriously. Prevention needs to start early.
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 f itness instruction. American Heart Association. “Women and Heart Disease”, www.heart.org. (February 2014). Mayo Clinic. “Heart Disease in Women: Understand Symptoms and Risk Factors.” www.mayclinic.org (February 2014).
www.rifitmag.com | volume two issue two
39
hOMnaturale: Yoga & Natural Family Health
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HEALTH
Kick off the New Year WITH THESE SUPPLEMENTS by Judah Boulet, Johnston, RI
While eating a nutrient-dense diet full of lean meats, colorful vegetables and fruits, and healthy fats, and sleeping eight hours a day are the easiest ways to improve your health, the market is inundated with claims from supplement manufacturers about products that will make you thinner, healthier, stronger, and sexier. Why waste valuable dollars on bogus products? Here is my list of top 5 supplements: 1. Multi-Vitamin: Getting all of the essential vitamins and minerals from the foods we eat today is difficult. Our diet lacks variety, and even the nature of our farming practices has reduced the quality of the soil that grows our food. The vegetables of today do not pack the punch of yesteryear’s vegetables. We can aid this by adding in a multi-vitamin. Buyer beware, though. Not all multi-vitamins are the same. Many companies look for the cheapest ingredients for their formulas to maximize profits. Look for a formulation that the body can absorb. My go-to brand is New Chapter. It’s a higher price, but you will not flush your money away. 2. Vitamin D: It’s more than just a vitamin. Naturally, we get this from the sun; however, many of us lack adequate sun exposure due to sunscreen, and working and living where we do. All of this prevents us from optimizing our levels of this essential component. Over 60% of the US population could be vitamin D-deficient, increasing risk of cancer, mental illness and heart disease. A daily dose of 2,000-4,000 IU’s is safe and should be enough to bring your vitamin D levels to an optimal level of 35-50 ng/ml. I recommend 1 drop of Carlsons Liquid 4,000 IU Drops daily. 3. Probiotic: A healthy you means a healthy intestinal flora. Unfortunately, unless you eat fermented foods, and have never taken an antibiotic, chances are your gut could use some help. The microbiome in your intestines is the first line of defense of your immune system and keeps you healthy. The stronger and more diverse your gut, the healthier you are, and it even could mean weight loss! Look for a probiotic with as diverse a culture as possible. The best option is Prescript-Assist with its 29 strains.
The stronger and more diverse your gut, the healthier you are, and it even could mean weight loss! Faster Healthier or Nature’s Answer Liquid Omega-3 Deep Sea Fish Oil. 5. Creatine: THE safest supplement with the MOST benefits for the CHEAPEST PRICE, and not just for the gym rat. Creatine has been shown to benefit athletic performance; however, recent studies have shown that creatine has value in alleviating symptoms of neurodegenerative, vascular and muscular disorders, along with improving bone health. It also protects your brain and improves cognitive function. For pennies a day, it seems silly to not add it to your daily regimen, regardless of who you are. To alleviate concerns of weight gain, only take 2-3 grams a day. These are general recommendations, and as with any changes to diet and supplementation, it is wise to consult a knowledgeable healthcare practitioner. Judah Boulet, MS is the owner and programming director of Northern RI Strength and Conditioning, home of No Risk CrossFit, No Risk Fitness, and Twisted Triangle Yoga. He is a Certified Sports Nutritionist through the International Society of Sports Nutrition, a Certified Strength and Conditioning Specialist through the NSCA, and a USA Weightlifting Sports Performance Coach.
4. Fish Oil: Fish oil contains omega-3 fatty acids, which naturally alleviate inflammation. Omega-3 supplementation benefits depression, ADHD, triglyceride levels, and baby development. It’s the two major omega-3’s, EPA and DHA, in fish oil that you are after. Focus on the amounts of these two fatty acids and don’t be fooled by bottles marketing high doses of fish oil. Look at labels for serving size and amounts of EPA/DHA to get 2 grams of these O3’s daily. Brand recommendations: Stronger www.rifitmag.com | volume two issue two
41
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21 Day Primal Challenges
WELLNESS HEALTH
It’s In Your Head T H E M E N TA L K E Y S T O
FINDING SUCCESS WITH CHANGE
by Nathan Charpentier, RI
OK, so the new year is here and you are going to lose weight and get in shape... What if I told you that you were going to fail? This is a negative and limiting thought. But, it is the reality for millions of people making the resolution to change their physical shape. Why? Did they choose the wrong diet? Probably not. There are dozens of diets that have been studied by medical researchers and many of them help to improve body composition and also help with improving metabolic blood work like blood sugar, triglycerides and cholesterol, too. What do all the diets that work have in common? They all revolve around two principles: 1.) Eat Real Food (plenty of vegetables, fruits, whole food proteins like animals or tempeh/soy, and healthy fats like nuts and olive oil). 2.) Avoid Processed Foods, Sweets And Sugar (sugar, honey, agave nectar/syrup, brown rice syrup and all the other names it may take the form of). That’s it. There is your key formula to the diets that work, period. So what gives? Why do so many people fail then? The fact is, most people aren’t willing to fully commit to the psychological changes and the changes in lifestyle (your daily habit and routine). Any major life change requires more than just a diet; it demands a change in the way you think. How much time and priority should you allot to your health every day? The people who maintain a healthy physical state long-term have a healthy relationship with and respect for food. They understand diet and exercise aren’t secondary...they are integral to life. Every major change you want to take on has psychological stages. Each stage has its own challenges.
They are as follows: 1.) Pre-contemplation: the stage where there is no intention to change. Challenge: Becoming aware that change is needed. 2.) Contemplation: the stage where a person is aware a problem exists, but has not made a commitment to change. Challenge: Commitment. 3.) Preparation: the stage where a person plans on taking action within the month or has unsuccessfully taken action within the last year. Challenge: Proper planning and taking action. 4.) Action: the stage where someone actively modifies their behavior, experiences, or environment in order to change their lifestyle. Challenge: Staying in action, being incredibly vulnerable, avoiding unwanted lifestyle choices. 5.) Maintenance: stage where people work to prevent relapsing to “old habits” or the “old” lifestyle, which may have been unhealthy. Challenge: Avoiding relapse. So, in terms of getting to your physique goals, the actual diet you choose may be less important than the psychological challenges of making change. It’s all in your head. Stay aware that you are vulnerable to failure. Celebrate the little successes. Keep a journal and write down the challenges that you face daily. Focus on the positive; you are learning every day. Read positive and motivating things. Share your experiences with people who are supporting you and have small daily goals that are realistic. Don’t use a scale; having a weight in mind is not a healthy goal. Use a smaller pant size as a goal and just keep eating REAL FOOD (vegetables, fruits, lean meats, nuts, seeds, olive oil). Exercise daily and stay active. On average, it takes one year to make lifestyle changes permanent on a psychological level. For that year you are vulnerable. You will inevitably hit speed bumps from time to time: stop, collect yourself, and move on. Live, learn and enjoy the new year’s journey! Nate has been trained as a Doctor of Pharmacy, with further specialization in medication therapy management and sports nutrition. He believes food is the most important choice we make on a daily basis. His company website, GrassFedFarmacy. com, is a new start-up for health awareness and education. He is an active member of CrossFit and USA Weightlifting communities. He enjoys family, friends, yoga, fishing, music and art for leisure.
www.rifitmag.com | volume two issue two
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WELLNESS HEALTH
To Make A Change by Lori Cipolla, Cranston, RI
•
It’s time to make a change. You are ready! This is your year and the weight is coming off. Only, you are tired of fad diets that lack lasting results. Better yet, you might be that person that does endless workouts at the gym without a nutritional plan in tact and can’t figure out why you can’t reach your ideal fat loss goal.
•
First things first, you cannot, and I stress CANNOT, out work bad eating habits. If your train of thought is to max out at the gym so you can eat whatever and however you would like, it’s time to retrain your brain. Keeping your body properly nourished and hydrated will assist in weight and fat loss, lean muscle growth, a properly functioning digestive system, a well functioning metabolism and much more. Does this mean you can’t indulge in an occasional treat? No, it doesn’t. In fact, it’s recommended. So how should you go about making a plan? Ideally, your body should endure a combination of eating fewer calories from nutritionally based foods and by burning more calories through some form of physical activity if you currently are not. In order to lose 1 lb. a week, you must burn 3,500 more calories than are consumed. This breaks down to 500 calories a day. Example: Lisa’s goal is to lose 1 lb. a week for ten weeks, totaling 10 lbs. Her maintenance caloric intake is 1,900. Lisa took up strength training 4 times a week, burning roughly 250 calories each time. On the days she trains, she will have to reduce her calories by 250 to 1,650. On the days she doesn’t, she will reduce her calories by the whole 500 to 1,400 calories. What if you don’t know what your base for calories should be to begin with? There are numerous websites that will take some basic information from you such as height, sex, weight, age, and activity level and calculate it for you. Some of these sites will even give you the calculations for caloric intake if you want to lose 1 lb. a week. Here are a few examples:
www.caloriecount.com www.webmd.com/diet/body-bmi-calculator#calories www.calculator.net - go to weight loss calculators then
to calorie counter
Some great basic tips for selecting healthier food choices: • Avoid processed foods. Processed foods contain phosphate additives to extend shelf life. These are known to cause health problems. Processed foods also can cause chronic inflammation, wreak havoc on one’s digestive system and are loaded with GMO’s. Consuming GMO’s has been linked to a wide array of things, including weight gain. • Drink plenty of water and avoid sugary drinks like soda.
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RIFIT | Fitness, Health and Wellness
• •
Opt for lean proteins (eg., chicken , lean turkey, and fish). They are the building blocks for your muscles, skin, bones and blood. Lean protein keeps that saturated fat number low. Stick with complex carbs rather than simple carbs. They keep the body fueled longer, assist with better digestion and keep your heart healthy. Eat your vegetables. Opt for healthy fats such as flaxseed, avocado, olive oil, fatty fish, coconut oil, and nuts such as almonds and walnuts. Just be careful with the portion size. Although they are “healthy” fats, the fat can add up quickly!
If you need a little more guidance portioning out your macronutrients, you can always see a certified nutritionist. They can assist you in getting your protein, carbohydrate and fat ratios a little more tailored to your personal goals. With your nutrition in place, your workouts will be properly fueled and much more productive. Choose a physical activity that you will look forward to getting to at least 3 to 4 times a week. Go to your local gym and inquire about different programs they have. Some gyms offer swimming, racquetball, basketball, spin classes, etc. You can even mix it up. If you’re not sure which activity will hold your interest the most, pick a couple and try. You can start strength training 3 days a week and take a Zumba class one day a week. You might find this is the perfect combination! Time to make this bulletproof! Plan whatever meals that you can ahead of time to keep you from mindless picking because you lack being prepared. Don’t skip breakfast. Start your day fueling your metabolism with a high protein and fiber meal. You might want to try measuring your food. You can easily overestimate by trying to eyeball. Also, keep track of your calories. I bet once you do this, you will be surprised how much more you consumed. Don’t forget to have an “off meal” once a week. This will help increase leptin levels and allow you the mental bliss of having a treat. Putting all this in place will help you reach your weight loss goals. Keep in mind that weight gain doesn’t appear overnight; therefore, it also will not disappear overnight. You have to first believe in yourself, then be consistent and don’t be afraid to reward yourself once you hit a targeted goal. Best wishes to you on your health and fitness journey! Lori Cipolla is from Cranston, RI and is a Certified Personal Trainer and Sports Nutritionist. She is a Figure Athlete, wife, mom of 5 children and Advocare Advisor. She can be reached at www.stayfitmomof5.com and lcipolla99@gmail.com.
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Womens Health
T H AT I T I S T I M E F O R C H A N G E by Dr. Kate Siner, Providence, RI
Fact: if we do not clean things out, whether it is our houses, our bodies, or our businesses, things start to fall apart. Sometimes, this is a relatively easy process, like the falling of a leaf, and other times what we do not let go of becomes like a bad smell in the refrigerator –difficult to find and getting more and more unpleasant every day. So, how can we know if it is time to clean house, either literally or metaphorically? Our emotions are keys to helping us know what needs to go. Once we start tuning into our emotions, then we have a powerful tool for keeping all aspects of our lives healthy. The following are some examples of emotions we might feel and what they might be telling us.
Grumpy: Are you feeling frustrated when you come to work? Does the idea of picking up the phone and talking to that “friend” make you grumble like an old mountain man with a hound dog and a shotgun? When things are healthy, they are also happy. The key is to figure out whether you need to let go completely or just make
When things are healthy, they are also happy. The key is to figure out whether you need to let go completely or just make some kind of change inside yourself
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RIFIT | Fitness, Health and Wellness
some kind of change inside yourself so that you feel more in alignment with what you are doing.
Unfocused: Do you find yourself spacing out while reading that book or unable to complete an essential task? Perhaps you need to pay attention to what you are not doing. What I mean is that sometimes we have a difficult time focusing on something we know we need to do, or even under other conditions might want to do because we are not attending to other parts of our lives. Have you had fun or spent time alone recently? Doing something you have not been fitting in might balance you out and increase your focus. Sleepy: Sleepiness or sluggishness is a sign
that you are bored (if not legitimately sleep deprived). It is time to freshen things up! What is the new way that you can engage whatever is boring you to tears? It could be an aspect of your work or it could be starting a new fitness program. Find out if there is a fresh way of connecting to what you are doing or let it go.
Overwhelmed: Are your
cupboards a mess? Do you have too much to do? Are you overstimulated by your life? Being overwhelmed means you are experiencing too much. You can even have too much of really good stuff, but in the end the too much becomes a problem. So what can you weed out of your life so that you feel less overwhelmed and more at peace on a daily basis? Dr. Kate holds a PhD in Psychology from Saybrook University and has provided world-class training in entrepreneurial and personal development for more than a decade. Her business, Dr. Kate Inc., provides mentoring, retreats, virtual classes and more to help highly motivated individuals change the world for the better by transforming themselves.
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TWO RHODE ISLAND ATHLETES
B R E A K T H R O U G H B A R R IE R S D E S P IT E BEIN G B O R N W IT H H E A RT D E F E C T S Daniel Dickerman never imagined that his daughter Megan would be born with the same heart defect that he was born with. Nearly 30 years apart, the two heart survivors have a lot in common, including their drive to break through life’s barriers. Against the odds, both are determined to take their “special hearts” anywhere they want: like to dance competition “Nationals” and through the finish line at Iron Man.
cardiac surgeons no longer had to “rush” through extended complex heart surgical procedures to minimize the amount of time that his heart was stopped and on heart-lung bypass. According to Daniel, “The day after my 2nd open heart surgery, I was walking laps around the cardiac ICU.”
Both Daniel and Megan were born with Tetralogy of Fallot, a congenital heart defect that involves four heart defects: a VSD, which is a hole in the septum between the heart’s two lower chambers; a narrowed pulmonary valve and passage to the pulmonary artery; a thickening of the heart’s right ventricle due to the heart having to work harder than normal; and an aorta that takes in un-oxygenated blood coming through the leaking VSD.
Daniel’s daughter Megan was born a few months later in Providence, RI. A prenatal sonogram had shown that Megan would also be born with Tetralogy of Fallot. Upon delivery, Megan stayed in the cardiac ICU for monitoring and was transported to Boston Children’s where she would have several diagnostic and corrective procedures. Megan returned to Boston Children’s at 3 months of age to have her open heart surgery by the same surgeon that had just given her father a new pulmonary valve a few months earlier.
In the 1970s, open heart surgery was a much larger risk to a child than it is today, due to simple heart-lung bypass machines, newly developing surgical procedures, and unrefined anesthesiology that was risky for small children. Daniel had his open heart surgery in Providence, RI in 1973 at age 3. After the open heart surgery, his parents made a bold decision to not treat him any differently than any other child.
“Megan has been taught by us from birth to have no limitations. Megan is now 11 years old and has always been extremely fit and active. She has played soccer, studied gymnastics, rides her bike, runs the mile at school and has become an accomplished competitive dancer. She participates in several competitions throughout the year, never failing to amaze those around her,” according to her proud mother, Amy Dickerman.
Daniel shares, “I spent my years as an active child, teenager and young adult, always determined to prove to anyone that expressed concern that I was equally as capable as anyone else, if not more so. I swam, biked, ran, studied martial arts and stayed as active as possible to maintain my fitness and cardiovascular system.”
Thanks to advances in cardiovascular research funded in part by the American Heart Association over the last few decades, Megan and Daniel’s heart journeys have been quite different. Although their fight with heart disease is not over, both father and daughter are filled with hope.
In 2003, Daniel was experiencing arrhythmia and needed to have his pulmonary valve replaced with a pig valve to correct the issue. He was one of the oldest patients at Boston Children’s Hospital, amongst babies and children. This time, surgery was quite different from the first one in 1973. Due to continued advances in cardiac surgery, made possible by research funded in part by the American Heart Association,
The American Heart Association invests in educational and prevention programs, public policies that promote the wellbeing of communities across the country and cutting-edge scientific research. In Rhode Island and Massachusetts alone, the American Heart Association currently funds more than 31.6 million dollars in scientific research related to cardiovascular diseases and stroke. www.rifitmag.com | volume two issue two
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Goddard Park State Beach T H U R S D A Y, J A N A U R Y 1 , 2 0 1 5
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Fitness, and Wellness S O C48I ARIFIT L |C OHealth NN ECT EVENT PHOTOS SOCIAL CONNECT
Recipe of the Month Black Bean and Corn Salad Brought to you by your local Dave’s Marketplace
Ingredients • 1 ¼ cups black beans • ½ cup corn kernels • ¼ cup chopped orange bell peppers • ¼ cup chopped red bell peppers • ¼ cup chopped green bell peppers • ¼ cup chopped red onions • ¼ tsp. chopped garlic cloves • 1 ½ tbs. fresh scallions • 1/3 tsp. fresh cilantro
Directions
• 1 ½ tbs. cider vinegar • 1 tsp. honey
1. Drain and rinse beans.
• 1 ¼ tsp. Dijon mustard
2. Mix together the vinegar, honey and mustard.
• Juice from one-half of a lime
3. Prep all other ingredients.
• Zest from one-quarter of a lime
4. Combine all ingredients.
• 1 tsp. olive oil
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Sunday, March 8 11:30am 35th Hynes’ Tavern 5-Mile Road Race Hynes’ Tavern Lowell, MA
Saturday, April 11 All Day F.I.T. Epic OCR Challenge Diamond Hill Park Cumberland, RI
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FOR MORE EVENT INFO OR TO POST AN EVENT VISIT US AT RIFITMAG.COM
Saturday, March 28 9:00am 8th Annual Run the Reservoir North Scituate, RI
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RI FIT
EXERCISE MYTHS MYTH #1: CHUG A PROTEIN SHAKE
AFTER WORKOUT FACT: While protein shakes are good for emergencies, they are a very low-quality processed product. The best way to get protein is through foods like turkey, beef, yogurt and nuts.
MYTH #2: YOU CAN SPOT REDUCE FOR TIGHT
ABS OR TONED ARMS FACT: The more repetitions you do creates muscle memory, reducing the effectiveness of the workout and causing your body not to burn as much fat. Working out all body parts will reduce muscle memory and increase calorie burn, which will translate into fat burn.
MYTH #3:
YOU HAVE TO DO CARDIO IN THE MORNING ON AN EMPTY STOMACH IN ORDER TO BURN FAT
FACT: Our body’s metabolism is at it’s lowest in the morning becuase you haven’t eaten for 8 hours. Eat a balanced breakfast and you will be able to exercise longer and your body’s metabolism will already be working. www.rifitmag.com | volume two issue two
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