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from the editor Praise the Lord, the crazy snowstorms are almost over! We are so close to spring, and that means we can begin to look forward to outdoor workouts and, more importantly, events. Putting this issue together was exciting because we got to see all of the upcoming Rhode Island events, and now my calendar is full for the next year! Reading through all the events in this month’s issue has also motivated me to try something new: obstacle course races.

I have participated in numerous races; however, I’ve always been intimidated by the obstacle course races. OCRs require a lot of training, both physically and mentally. I know several people who have participated in OCRs multiple times, and no matter how much training they perform pre-race, they always come home exhausted. But, pride, excitement, and a sense of accomplishment always exceed their exhaustion by far. Plus, they have a great story to tell friends, and memories that will last for years!

So, after I decided that I needed to participate in one of the most challenging fitness feats, I had to find a local OCR to sign up for. That’s when BoldrDash came to mind. BoldrDash obstacles incorporate three levels of difficulty to cater to a wide range of abilities, which is perfect for me since I’m just beginning.

Also, many BoldrDashers have told me that there is a sense of camaraderie that doesn’t exist at other events. Participants tend to sign up with friends so that they have support and can get through the obstacles as a team. Instead of instilling participants with fear, BoldrDash inspires teamwork, confidence, and excitement in the face of a challenge.

Have you thought about doing an OCR? Join me! BoldrDash is taking place on May 2 at Scarborough Beach in Narragansett. You can read more about BoldrDash in this issue’s Event Guide.

Not quite ready to dive into OCRs yet? Check out our Event Guide for local 5K’s and half marathons, many of which are benefitting Rhode Island charities. And don’t forget to keep an eye on our online events page for even more listings throughout the year.

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 Joy Adamonis Judah Boulet Heather Castellanos Magee L. DeFelice, MD Christopher Hughes Alana Kekevian, DO Erica LePore Elizabeth Phinney Chris Raymond Kim Silvia-Pare Sean St.Onge Rob Strachan Tim Sullivan Deb Westgate-Silva

To see our events page, visit www.rifitmag.com/upcoming-events/.

Until next time,

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

contents

volume two issue three

Inside This Issue

10 Local Fit News 12 RI Fit Kids: Nut and Peanut Allergies

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18 5 Tips for Running Your First 5K 19 Goodbye Winter, Hello Beach 21 Keeping You on Pace 22 Event Guide 30 Fit Over 50 32 Five Key Components of an Exercise Program 35 Speed, Agility, and Power Training for the Younger Athlete

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37 Ab Exercises You are Not Doing 38 Change is in the Air! 41 Fitness Lessons I Learned from My Dog 42 Fitness Enthusiast

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44 How to Successfully Control Your Physical Future 47 Time to Spring Clean?

49 Find Your Way BACK to Health 50 Whole Grains, Health Gains

ON THE COVER H E A LT H

WELLNESS

BEAUTY

RI

51 Bad Relationships and Why Diets Don’t Work 52 Events 53 Dave’s Fresh Marketplace Recipe of the Month

NUTRITION

LIFESTYLE FREE

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SPRING EVENTS GUIDE

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+

PLUS

RI Fit Kids Fit Over 50 Fitness Enthusiast

Featured Spring Events Guide BoldRDash Cover Photo

By Meri Keller Photography

Recipe of the Month

TIPS FOR RUNNING YOUR FIRST 5K BOLDRDASH COVER PHOTO BY MERI KELLER PHOTOGRAPHY

54 RI Fit Bits

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Goodbye Winter,

Hello Beach

THIS MONTH’S FEATURED RECIPE: SPAGHETTI SQUASH WITH BUTTERNUT AND KALE.

Spaghetti Squash With Butternut And Kale

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Local F

All That Matters Celebrates 20 Years Of Service In 2015

In March 2015, All That Matters Yoga and Holistic Health Center celebrates the milestone of its 20th anniversary with open-hearted thanks for the wisdom and science of yoga, and for the community of Wakefield, Rhode Island. Throughout the new year, this hub for health at 315 Main Street will invite everyone—from seasoned yogis to newcomers to body-mind professionals—to join the festivities, which include: • • • •

Open house and dance party on March 28, 6-10pm A 20-day yoga challenge in April Ongoing special deals on classes, health services, and workshops The new Peace Love Yoga + Perks membership program

When All That Matters opened its doors in 1995, the founding team of two mothers, a yoga teacher, a massage therapist, and a handful of volunteers planted the seed of an inspired vision. Two decades later, the studio welcomes 1,000+ people weekly for more than 60 yoga and meditation classes, workshops and professional trainings, a retail store, and alternative healthcare services, from acupuncture and

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chiropractic to massage therapy and spa treatments.

“We started by doing yoga on the mat in a small studio, and now—having encouraged our students for nearly 20 years—we can proudly say that we have taken our yoga with us off the mat and into the world. This keeps us going and growing,” says co-founder and owner Joan Dwyer, speaking for herself and a team of 21 yoga teachers, 13 health services providers, 10 full- and part-time staff, and many volunteers. “We believe we are helping make the world a healthier place, one person and one community at a time. As we like to say, inner peace leads to world peace, and that’s all that matters.”

About All That Matters Yoga and Holistic Health Center: All That Matters in South County, RI offers yoga and meditation classes, workshops and trainings in personal and professional development, a retail store, and healthcare services with doctors and therapists trained in Eastern and Western modalities. Voted Rhode Island’s Best many times over the last 20 years, All That Matters makes it easy to embrace a healthy lifestyle.

Fit News

Fitness Together Celebrates Barrington Expansion

Fitness Together, 334 County Road, Barrington, is expanding, adding space that allows for a larger area more conducive to group training, while maintaining the privacy of one-on-one training sessions preferred by many clients. To celebrate its expansion, Fitness Together is holding an open house on Thursday, March 5 from 5:30 p.m. to 8:30 p.m.

The studio is adding about 50 percent additional space and converting that into two one-on-one personal training suites.

The original space, which previously housed two private workout rooms, is being combined into one larger room and dedicated to group training, or what Fitness Together calls Pack Training. Besides strength and cardio training, Fitness Together offers high-interval training, Tabata, yoga and other sport-specific training classes.

“We will also be adding new equipment, making sure our trainers and clients have the best and most modern equipment for their workouts,” said Matthew Gagliano, owner of Fitness Together studios in Barrington and Lincoln, Rhode Island.

“We’re excited to invite our clients, their friends and family, and the community to our expansion celebration on March 5.”

During the event there will be a raffle to benefit the Women’s Resource Center, chair massage, and refreshments catered by the Blue Kangaroo. Fitness Together and the Blue Kangaroo are developing a healthy menu to better serve the community.

“People will be able to see firsthand our studio and meet clients and trainers,” Gagliano said. “We recognize that many people prefer the one-on-one training environment,” Gagliano said, “but many people also prefer and would benefit from group training. Group training adds a sense of competition, a sense of socialization, and is more affordable. Our core product remains one-on-one individual training, but we feel that small groups provide a great added benefit to our overall program.”

About Fitness Together: Fitness Together, a national brand with hundreds of franchise studios nationwide and internationally, has been recognized as one of the best personal training studios nationally. It offers complete services, including strength training, cardio, high-intensity interval training, Tabata, yoga, and other sportsrelated training technique classes. Fitness Together also offers a nutrition program.

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Nut a

by Magee L. DeFelice, MD, and Alana Kekevian, DO

Peanuts are among the most common allergy-causing foods, and they often find their way into things you wouldn’t imagine. Take chili, for example: it may be thickened with ground peanuts.

Peanuts aren’t actually a true nut; they’re a legume (in the same family as peas and lentils). But the proteins in peanuts are similar in structure to those in tree nuts. For this reason, people who are allergic to peanuts can also be allergic to tree nuts, such as almonds, Brazil nuts, walnuts, hazelnuts, macadamia nuts, pistachios, pecans, and cashews.

What Happens With a Nut or Peanut Allergy?

The body’s immune system normally fights infection. But, when someone is allergic to tree nuts or peanuts, the immune system overreacts to proteins in these foods. Every time the person eats (or, in some cases, handles) a peanut or tree nut, the body thinks the proteins are harmful invaders. The immune system responds by kicking into high gear to fend off the “invader.” This causes an allergic reaction, in which chemicals like histamine are released in the body.

The release of these chemicals can cause someone to have some or all of the following problems: wheezing, trouble breathing, coughing, hoarseness, throat tightness, stomachache, vomiting, diarrhea, hives, red spots, swelling, a drop in blood pressure, itchy, watery, or swollen eyes.

Reactions to foods, like peanuts and tree nuts, can be different. It all depends on the person—and sometimes the same person can react differently at different times.

Nut and peanut allergies can cause a severe reaction called anaphylaxis. Anaphylaxis may begin with some of the same symptoms as a less severe reaction, but then quickly worsen, leading someone to have trouble breathing, feel lightheaded, or to pass out. If it is not treated quickly, anaphylaxis can be lifethreatening.

Although a small amount of peanut protein can set off a severe reaction, it is rare that people get an allergic reaction just from breathing in small particles of nuts or peanuts, since the protein has to be ingested (swallowed) to cause a reaction. Most foods with peanuts in them don’t allow enough of the protein to escape into the air to cause a reaction. And just the smell of foods containing peanuts won’t produce a reaction because the scent does not contain the protein.

In very rare cases when people do react to airborne particles, it’s usually in an enclosed area (like a restaurant or bar) where lots of peanuts are being cracked from their shells. The person inhales and then swallows the protein, and this can lead to a reaction when the protein gets digested.

Although some people outgrow certain food allergies over time

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(like milk, egg, soy, and wheat allergies), peanut and tree nut allergies are lifelong in many people.

Living With Peanut or Tree Nut Allergy If allergy skin testing shows that someone has a peanut or tree nut allergy, a doctor will provide guidelines on what to do.

The best way to prevent a reaction in someone with a nut allergy is to avoid peanuts and tree nuts. Avoiding nuts means more than just not eating them. It also means not eating any foods that might contain tree nuts or peanuts as ingredients.

The best way to be sure a food is nut-free is to read the label.

Manufacturers of foods sold in the United States must state on their labels whether foods contain peanuts or tree nuts. Check the ingredients list first.

The Secret Life of Nuts: Even everyday activities can become dangerous if you have a nut allergy. Nuts or peanuts could be in bird feed, dog food and treats (even dog saliva!), hamster food and bedding, livestock feed, some cosmetics, secondhand toys and furniture, ant and mousetraps, and homemade baked goods.

After checking the ingredients list, look on the label for phrases like these: • “may contain nuts” • “produced on shared equipment with nuts or peanuts” People who are allergic to nuts also have to avoid foods with these statements on the label. Although these foods might not use nut ingredients, the warnings are there to let people know the food may contain small traces of nuts. That can happen through something called “crosscontamination,” when nuts get into a food product because it is made or served in a place that uses nuts in other foods.

Some of the highestrisk foods for people with peanut or tree nut allergy include: • Cookies and baked goods.

Even if baked goods don’t contain nut ingredients, it is possible that they came into contact with peanut or tree nuts through cross-contamination. Unless you know exactly what went into a food and where it was made, it’s safest to avoid storebought or bakery cookies and other baked goods.

and Peanut allergy •

•

•

•

Candy. Candies made by small bakeries or manufacturers (or homemade candies) may contain nuts as a hidden ingredient. The safest plan is to eat only candies made by major manufacturers whose labels show they are safe.

Ice cream. Unfortunately, cross-contamination is common in ice cream parlors because of shared scoops. It’s also a possibility in soft-serve ice cream, custard, water ice, or yogurt places because the same dispensing machine and utensils are often used for lots of different flavors.

Instead, do as you would for candy: buy tubs of ice cream at the supermarket and be sure they’re made by a large manufacturer and the labels indicate they’re safe.

Asian, African, and other cuisine. African and Asian (especially Thai, Chinese, and Indian) foods often contain peanuts or tree nuts. Mexican and Mediterranean foods may also use nuts, so the risk of cross-contamination is high with these foods.

Sauces. Many cooks use peanuts or peanut butter to thicken chili and other sauces.

Always proceed with caution, even if you are used to eating a particular food. Even if you’ve eaten a food in the past, manufacturers sometimes change their processes—for example, switching suppliers to a company that uses shared equipment.

And two foods that seem the same might also have differences in their manufacturing.

Here are some other precautions you can take: • Be on the watch for cross-contamination that can happen on kitchen surfaces and utensils—everything from knives and cutting boards to the toaster. Make sure the knife another family member used to make peanut butter sandwiches is not used to butter your bread and that nut breads are not toasted in the same toaster you use.

• •

• • •

Avoid cooked foods you didn’t make yourself—anything with an unknown list of ingredients.

Tell everyone who handles the food you eat, from relatives to restaurant waitstaff, that you have a nut allergy. If the manager or owner of a restaurant is uncomfortable about your request for peanut- or nut-free food preparation, don’t eat there.

Make school lunches and snacks at home where you can control the preparation.

Be sure your school knows about your allergy and has an action plan in place for you.

Keep rescue medicine (including epinephrine) on hand at all times—not in your locker, but in a pocket, purse, or bookbag that’s with you.

Stay Aware Some peanut oils are processed in a way that won’t cause problems for people with nut allergies. But not all are: some oils—especially gourmet or natural peanut oils—are processed differently and could pose a serious health problem for people with nut allergies. Talk with your doctor about whether you should avoid all peanut oils.

Managing Serious Reactions If someone is diagnosed with a life-threatening peanut or tree nut allergy (or any kind of life-threatening food allergy), the doctor will want that person to carry an epinephrine (pronounced: eh-puhNEH-frin) auto-injector in case of an emergency. Epinephrine comes in two types of easy-to-carry containers, one about the size of a large marker and the other about the size of a small cellphone. It’s easy to use; if you need to carry epinephrine, your doctor will show you how to use it.

Keeping epinephrine on hand at all times should be just part of your action plan for living with a peanut or tree nut allergy. It’s also a good idea to carry an over-the-counter (OTC) antihistamine as this can help treat mild allergy symptoms. Use antihistamines in addition to—not as a replacement for—the epinephrine shot in life-threatening reactions, and always use the epinephrine shot as the first treatment. Get emergency care after epinephrine is used, because a second reaction can happen up to four hours or even longer after the first reaction.

Living with allergies can seem hard at times. But as more and more people are diagnosed with food allergies, businesses and restaurants are increasingly aware of the risks they face.

If friends you’re visiting or eating lunch with don’t know about your allergy, tell them in plenty of time to make some simple preparations (such as not sharing your drink after eating that peanut butter sandwich!). Chances are, they’ll understand. As your friends, they probably hope you’ll be as considerate when it comes to taking care of them! © 1995- 2015 . The Nemours Foundation/KidsHealth®. Reprinted with permission.

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SPRING EVENT

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APRIL

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Tips For Running Your First 5K

by Joy Adamonis, RI

Running a 5K is an item on many people’s to-do list. I know it was on mine for many years! There are many reasons people run 5K events. Whether it’s for a charity event, personal reasons or just trying to maintain an active lifestyle, running a 5K can be fun! However, if it is your first time running one, you may want to follow these tips to ensure you have fun but stay safe! Here are some tips I followed and some I wish I knew about before running in my first race.

1. SET YOUR GOALS: Some people will NOT run the whole race, and that’s OK. Set a realistic goal for yourself. If running is not your forte, maybe you say for each two minutes of running, you then walk for two minutes. If you have went out on practice runs and timed yourself, maybe try and duplicate that time in the actual race or beat it by one minute. Remember, this is your first race and you want to have a memorable, yet enjoyable experience. Don’t push yourself too hard.

2. REST THE DAY BEFORE: This is something I wish I had listened to. The day before the race, do not run a practice race. Giving your body time to relax and prepare for tomorrow’s race is important. Instead of running the day prior, I now take a gentle flow yoga class to get my body and mind ready. The difference it has made for me personally has been huge. Resting the day before also means getting plenty of sleep. Try to go to bed a bit earlier than usual. We want you wide awake and ready to RACE! 3. DON’T SKIP BREAKFAST: Regardless of how early the race starts, always remember to eat a few hours prior to the start time.

Carbs and protein are usually my go-to

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breakfast. A bagel with almond butter and a banana is my favorite. Don’t choose something new to your diet. Can you imagine if you got sick while running? No, thank you! Stick with something that is easily digestible as well. And don’t forget to drink plenty of fluids with breakfast! Water, Water, Water!

4. ARRIVE EARLY: Another tip I wish I had known for my first race.

Don’t underestimate how busy the race might be. You might have a hard time finding a spot to park, get lost or get stuck in lines for check-in. Arriving early ensures that you will not be rushing to the starting line without having proper time to warm up and get yourself in the right mindset.

5. WARM UP BEFORE THE RACE: Like I stated earlier, warming up before your race is important. About 20 minutes prior to the start time, jog in place for about five minutes. Then add in some light stretching to loosen any tight and tired muscles up. Be sure not to over stretch and pull something. You don’t NEED to be flexible for the stretch to work its magic. Don’t force your body to move in a way that doesn’t feel right. Another five-minute jog and you are ready to go.

There are so many great resources for tips on running your first 5K race. These just happen to be some of the more common ones that people adhere to. If 2015 is your year to run your first 5K, I wish you luck! But remember, have FUN and be PROUD of your accomplishment.

Joy Adamonis is a local freelance writer, blogger and Beachbody Coach. She is a devoted mom and wife who enjoys living an active lifestyle. Kickboxing, yoga and running have transformed her life and have helped maintain her 75-pound weight-loss.

She loves a good cupcake, crafting, football and margaritas! Read more from Joy @ www.mysensationalkid.com or on Twitter at @joyousgirl19.

G O O D B Y E

W I N T E R

Hello Beach It’s time to start thinking about glittering waves crashing on the sandy shore and your brow dripping with sweat, as your feet sink deep into the warm sand. All you hear is the pounding of your own heart as you feel the excitement, knowing the finish line is right around that turn, just over that last obstacle. And then you burst through the finish line for that refreshing bottle of cold water you’ve longed for and hugs and cheers from your teammates and spectators.

Surprisingly, you don’t feel as exhausted as you expected.

Instead you are invigorated with satisfaction — you conquered BoldrDash. Now onto a massage — or maybe straight to the AftertheDash Bash celebration at The Bon Vue for some music and a free Narragansett Beer!

It may still be looking a bit chilly out your window, but before you know it, May 2, 2015 will bring warmer weather and with it, the third annual BoldrDash at the Beach. Over twelve hundred BoldrDashers from 13 states are expected to face dozens of formidable challenges, in the sand, waves and wind over the 3-mile-long, looping Obstacle Course Race (OCR) at Scarborough Beach in Narragansett.

In 2014, over 5,000 people of all ages, shapes, and physical capabilities participated in BoldrDash Events. New England’s favorite OCR is known for offering the most unique and creative challenges. BoldrDashers conquer many more obstacles, with less running than typical courses, and most BoldrDash obstacles incorporate three levels of difficulty to cater to a wide range of ability. For instance, one racer may scale a high wall by grabbing the top and lifting their weight over, while another uses hand-holds for a little extra help. And BoldrDash always has a few surprises in store. This race will

be no exception, with the introduction of several new, beachthemed obstacles. What are they? Well BoldrDash is keeping that answer a secret until the day of the event, so you’ll have to be there to find out!

Perhaps its most significance difference is the distinctive BoldrDash community that has emerged over the past few years. While many OCRs draw excitement from danger and fear, BoldrDash has created a very different environment.

At every single BoldrDash there’s an unparalleled sense of camaraderie.

“BoldrDash is as much about overcoming personal obstacles as it is about teamwork,” says BoldrDash founder and personal trainer, Lynn Hall. “If you look down the expanse of the course, you’re sure to see people helping each other.

We are proud to be part of a community of remarkably supportive individuals that enjoy working hard, getting dirty, and having fun.”

With its sweeping views, wind-swept shores, renovated pavilion and expansive boardwalk, Scarborough offers the perfect venue for BoldrDashers and spectators alike. Besides the race, the area will be packed with activities including live-action human foosball, food and music. From children enjoying the kids’ course, to first-timers, to the seasoned Dashers in the Elite Waves, the excitement, intensity, and fun is sure to energize Rhode Island’s favorite beach.

Visit boldrdashrace.com and start training for what is sure to be a sandy, wet and wild day!

BoldrDash is organized to help support local charities and organizations. This year, a portion of the proceeds will go to Meeting Street, an inclusive environment where children of all ages and abilities thrive.

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FITNESS

KEEPING YOU ON PACE WELLNESS HEALTH

by Christopher Hughes, RI

On a comfortable late October morning, a team of the Performance Physical Therapy faithful headed to a remote farm to embark on our first obstacle course race. The race is a 5K adventure course on uneven terrain with approximately twenty military-style obstacles and plenty of mud.

We decided to chronicle our training experience and the course to develop an advisory series of tips to help others stay injury-free while competing in an obstacle course race. We’ve created seven tips in our injury prevention series to include endurance, navigating uneven terrain, confined space and low center of gravity, the upper extremity, inclines/declines, specific obstacle course training and race day tips.

1. ENDURANCE – As race lengths can vary between 3-12 miles,

to reduce the risk of injuring lower extremities. Screen your balance with the single-leg stance by standing on one leg on a pillow with eyes closed. Screen your ankle strength with calf raises, and screen ankle mobility by kneeling on one leg and the other in front while extending your knee past your toes.

3. CONFINED SPACES AND LOW CENTER OF GRAVITY –

Strengthen the core to maintain these positions by doing push-ups, planks and crawl positions. Screen flexibility with toe touches, prone press-ups and deep squats.

4. UPPER EXTREMITIES – Several obstacles can contribute

to upper extremity injury. Strengthen the upper body to avoid muscle strains and dislocations by performing push-up and pull-ups. Self-screen with the pull-up test by doing a static chin-up and hold.

2. NAVIGATING UNEVEN TERRAIN – The course terrain varies: mud, gravel, grass, stone, etc. Self-screening is essential

5. INCLINES AND DECLINES – Both upper and lower extremities are at risk from running up and down large mounds of varying material, as well as the risks from climbing and ascending various objects like cargo nests and other obstacles. Screen upper extremities with the pull-up test. Screen the lower extremities with the single leg sit to stand test.

eat a properly timed meal, dress for the cold, wet, mud and tie your shoes tight

6. SPECIFIC OBSTACLE COURSE TRAINING – Now that you have screened and can perform these screenings without pain, consider training for the specific obstacles. We attended three sessions at Unleashed USA. These late-evening sessions included circuit training with multiple stations and training obstacles. Very close to a big, fun playground for those up for a challenge.

training by primarily running is insufficient. We suggest circuitstyle workouts throughout cardio activity. For example, 1/2 mile: circuit (burpees, push-ups, planks): ½ mile, etc…

7. RACE DAY TIPS – Eat a properly timed meal; dress for the

cold, wet mud; and tie your shoes tight—you could lose them.

Be sure to adequately warm up and always stretch post-race.

If you experience pain or discomfort while performing these self-screenings, you should seek an evaluation with a physical therapist.

Our experience was fun and challenging, and I think I speak for the rest of our team when I say I can’t wait for next year!

Christopher Hughes is the Marketing Director for Performance Physical Therapy and can be reached at chughes@performanceptri.com.

www.rifitmag.com | volume two issue three

21

SPRING EVENT GUIDE Fierce Five 5K Saturday, April 4th

Shannon Heil was a full -time studen who also worked fulltime delivering pizzas, and who fur ther made time to train (and win!) at the highes t levels of competitive cheerleading.

She was determined to do more – to make her mark on this world – in everything she did. She picked up the moniker “Fierce” on the cheer ma t because of her bright red hair, her precise, athletic and gra ceful movements and because she was tall and powerful.

From a distance, Shann on Heil was a commanding presence.

In conversation, even more so.

The Fierce Five 5K roa d race and walk was cre ated to memorialize Shannon’s determination , strength and spirit. We a location that will test purposely chose one’s core and endura nce levels, just as Shann always challenging her on was self to do. Basically, it had to be FIERCE!! Ple us for the Fierce Five 5K ase join Run / Walk on April 4th , 10am at the Lincoln Woods State Park in Lin coln, Rhode Island. Vis it our website for more information at www.fierceforshannon. org.

Unleashed | Leaps & B

Saturday, April 4th

ounds

Ready to Unle ash it all? Take your fitness to Saturday, April new heights?

4th the Leaps & Bounds Fitn will throw som ess e great challeng es your way in Challenge time! We have 2 hours a variety of ch allenges...from and push-up ch plank, crunch allenges throug challenges like h to some mor e in rin hoists and let’s g swings, rope climbs, wall ju tense not forget BURP mps EES...only to na , heavy me a few.

With approxim ately 30 challe ng es in store for opportunity for you, this is a gr you to set your eat go strengths and weaknesses, kic als, push your limits, identify yo k off the upcom while contribut ing to the Leuk ing race season ur emia and Lym all phoma Society !

Bring a friend and registrants rece come UNLEASH it all! It is a 2ive a t-shirt the day of the even hour adventure! All online Leukemia & Ly t. This event is mphoma Socie to suppor ty ’s M Richard “Ace” Ac an & Woman of eto’s Campaig the Year campa t the n Team. To Re ign for mindbodyonlin gister, go to ht e.com/classic/ tps://clients. ws?studioid=49 7&sVT=28&sVi 25 9&stype=ew=day&date= 04/04/15

22

RIFIT | Fitness, Health and Wellness

SPRING EVENT GUIDE Quonset Point Half Marathon/5K Sunday, April 12th

Your journey begins. If you looking to set a PR , then the Quonset Point half marathon course will be a great place to start. This cou rse is flat and fast. Quons et Point is an old Naval Base tha t makes a great locatio n for this event. The course is ope n to traffic; however, the re are only a few businesses there, so traffic is very limited.

Throughout the course , you naval barracks to golf cou will see anything from old rses and airports. You’ll also love the beautiful views of Na rragansett Bay. There will stations, 2 energy station be 7 aid s and several restrooms course. This course will along the be well marked, and the re will be a lead car and a follow car. Co urse at www.oceanstatemultisp maps and registration links can be found ort.com. If you are lookin prior to the event, the Tow g for a place to stay n Place Suites will hos t this event. The locatio approximately 2 miles n is from the starting line.

Entry fee for this event is $32 for the Half, and $20 for the 5K. To register, visit https://g2racereg.webco nnex.com/quonsetpoin thm2015

Cox Providence Rh

ode Race

Sunday, May 3rd

The 2015 Cox Provid perfect for all ages. He ence Rhode Race is a fun event that is ld on Sun of 4 different races which day, May 3, 2015, it is composed include a marathon, hal f-marathon, 5K and kids fun run. urban and rural neighb The marathon is a nice mix of historic orhoods as the race sta rts in Downtown Providence and heads south towards the East Barrington, Rhode Isla Bay and nd.

The tree -lined Eas provides plenty of shade and scenic views of the t Bay Bike path Providence River and skyline.

The half-marathon race sta rts in Downtown Providenc along the Providenc e and heads lined Blackstone Bouleva e River to India Point Park before heading dow n tree rd towards Pawtucket. The Pawtucket before headin course then winds thro ugh g back down the famous Providence River, and Bou levard and along the half marathon at 8:15 am finishing back downtown. The 5K will kick off 15 min at the same start banner The course follows Me as the rest of the Cox Rh s after our morial Blvd and South ode Races.

Water St to India Point heading back to the fini Park paths before sh arch. Following the rac will be handed out at the es, race-specific finishe finish line to participant r medals s of the Cox Marathon The Post-Race Festiva and Half Marathon. l will be held outside in Burnside Park, next to runners-only recovery the area, and will include mu sic, a beer garden, race vendors, award presen tations and food. Regis ter now at www.RhodeRaces.com

www.rifitmag.com | volume two issue three

23

SPRING EVENT GUIDE

Swamp Meadow Covered Bridge Half Marathon Sunday, May 10th

Bridge Half Marathon is The Swamp Meadow Covered utiful courses, following bea t mos one of New England’s out through the Swamp s road ntry cou g rollin scenic and coming back through then and Meadow Covered Bridge in rural northwest nds grou Fair ter Fos the to to return Rhode island. first-class experience All runners will be treated to a nical shir ts for all half tech ing; Tim l ona featuring Professi her medals for half finis runners; marathoners; t-shirts for all 5K p winners; 6 water grou age and all over marathoners; pint glasses to pastries; a topand fruit including fresh stops; post-race refreshments all entry fees of 20% e. mor h muc and bag; notch make-your-own goodie Runners and ool Sch Ponagansett Middle will go directly to support the manning all in port sup r thei for ners the Rhode Island Road Run shal duties. mar rse 6 water stops and handling cou

Challenge Bone Frog urd ay, May 16th Sat

r Mountain May e again rocks Thunde Bone Frog Challeng Charlemont, MA. in a Are i Sk st Ea hire inst the same 16, 2015 at the Berks ged to measure up aga force. SEAL Racers will be challen ting figh e elit world’s most obstacles that bred the known as BUDS (Basic Underwater training, commonly to the military’s Coronado, CA is home ntlet in front Demolition School) in gau the e,” urs Co rse, the “O sically fit. phy st toughest obstacle cou mo the n e crushing eve of every SEAL traine acle race, “owned,

e, an adventure/obst Bone Frog Challeng designed to be a is S,” AL SE d by U.S. Navy lly taxing as it is nta operated, and designe me as is ncing challenge that ha en d an ately every ¼ g xim gin pro an life-ch cles ap 36 military-style obsta will be physically excruciating. es of the Berkshire East Ski Area. Prizes 11 mil lift tickets ers air Ch cov . s me rse lco cou we on e are mil Spectators w. l and team categories. e from a bird’s eye vie awarded in individua untain to watch the rac nt. mo eve ’s ski day the of the t top ou gh will be available to the will be available throu the event staff. , band refreshments mbers, will be part of me y Sports vendors, music itar mil er oth h Navy SEAL wit the ng to alo s, ted AL na do SE be vy l Na proceeds wil at A portion of the event’s Find them on Facebook or their website . com ge.

Foundation. llen cha og efr www.bon

24

RIFIT | Fitness, Health and Wellness

SPRING EVENT GUIDE RI Walk to Cure Art

hritis

Sunday, May 17th

Be a par t of the Arthrit is Foundation’s missio n to transform lives! Join the Rhode Island Walk to Cure Art hritis Sunday, May 17th at Lippitt Me morial Park Walk to Cu re Arthritis is an event that brings par ticipants together to rais e funds to cure arthritis. Teams and Individuals raise funds leading up to the event, then come together for a non-comp etitive 5K walk.

Walk to Cure Arthritis takes place during the month of May in conjunction with the Na tional Arthritis Awarenes s Month.

We need your suppor t to end this crippling disease, which attacks more than 50 million Am erican, including 300,00 growing number of peo 0 children. With the ple experiencing physic al limitations from arthrit is a critical time. The dis is, now ease costs the U.S. eco nomy $128 billion dollars and is a more frequen a year, t cause of activity limitat ion than heart disease, diabetes. Funds raised cancer or through Walk to Cure Art hrit is eve nts across the countr y toward programs, resear will go ch and advocacy initiati ves to help people tod ay while finding a cure for tomorr ow.

GIRLS ON THE

RUN RI | 5K an

d 10K

Sunday, May 3

The Girls on the Ru 1st n Rhode Island pro gram helps girls to both mentally and prepare physically to finish a celebratory 5K, them practice bre and gives more manageable aking seemingly impossible tasks into smaller, goals. With each ne w ac every step they tak e, girls gain strength complishment, and with their abilities, and . They gain confide by nce in ex ten sion, themselves.

5K is the culmina The Girls on the Ru ting event for our n program participa community memb nts, families and ers, and its comp accomplishment. letion provides an It is a celebration unforgettable of a joyful, healthy, an d confident lives an 10-week journey towards more d an important ste p in a lifetime of healthy habits for strong, confident young women.

The GOTRRI 5/1 0K is an inspiring This year we antic an d thr illing event to both ipate over 1,000 run run and watch. the Temple to Mu ners of all abilities sic at Roger Willia to joi festival, kids fun run ms Pa rk.

This family friendly n us on May 31st at , celebratory progra event includes a fam m 5K Girls on the Run Rh ily ode Island (GOTRR and timed 5K and 10K races for pu youth developme blic runners.

I) is a no np nt rofi pro t organization offeri grams for girls in healthy and confi ng empowering the 3rd through 8th dent using a fun, grade. W experienced-base with self-awarenes d curriculum which e inspire girls to be joyful, s and commitmen cre atively t to community. Ou experiences and r staff and voluntee integrates running instill life skills tha r coaches t empower girls to who make a differ be se lf-assured, indepen provide an ence and choose dent thinkers to be ac tive. The event pa http://www.gotrri.or ge on our website g/events-2/ Regis : tration url: www.trim omprod.com/ partner-races/girls -on-the-run/

www.rifitmag.com | volume two issue three

25

SPRING EVENT GUIDE

Gloria Gemma | GloriDays

June 5th - 7th

GloriDays is a 44-mile, multi-day journey through scenic East Bay, Rhode Island. It is an experience like no other that will embrace you in ways you did not think were possible. No matter where you come from or what hurdles you face, we are all in this for one reason: to celebrate life!

When you walk you are much more than a participant, you are family. You are making a commitment, a choice to make a difference in our community one step, one mile at a time.

Every individual makes a strong impact—stronger than he/she realizes—and every journey begins with a single step.

This is an individual or team event that does have a minimum fundraising goal of $1,500 per person. We will walk by day and sleep in pink tents, under the stars by night. We will walk a combined 44 miles over the course of three glorious days. The funds raised from GloriDays will be used to support the Gloria Gemma Breast Cancer Resource Foundation’s future Survivorship & Wellness Center, conveniently located in Rhode Island. This is your chance to give hope, give support, and give local. Come walk with us!

Ocean State Tour de Cure Sunday, June 7th

The American Diabetes Association invites riders of all levels to join the Stop Diabetes® movement by taking part in the annual Ocean State Tour de Cure®, a cycling event on Sunday, June 7th at the University of Rhode Island to help raise funds to change the future of diabetes.

The Ocean State Tour de Cure® is more than a bike ride. As rider Scott Petrin of Lincoln, Rhode Island described it: “The Tour de Cure has changed my life. Six years ago, I was 270 pounds, and unable to find an activity I enjoyed enough to stick with to lose weight. I needed help. I knew I needed to be a part of something to help me live a better life. I started with a four-mile bike ride with friends, then I found the Tour de Cure and it has changed my life in many ways.

I’ve been riding in the Ocean State Tour de Cure for five years, and it helped me to lose weight and lead a healthier life. At Tour, I ride with other people with diabetes and with people who won’t let one another fail – people who I call friends.”

Tour de Cure is designed for riders of all levels, and raises funds through pledges collected by the cyclists. Individuals and teams composed of co-workers, family and friends are taking the ride of their life and helping raise funds for the nearly 30 million Americans with diabetes. To register, visit www.diabetes.org/oceanstatetourdecure.

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RIFIT | Fitness, Health and Wellness

SPRING EVENT GUIDE Rhode Island’s 4th Annual

Salgi Esophageal Cancer Walk/Run Saturday, June 20th

The 4th Annual Esophageal Canc er Walk/Run will be held on Saturday, June 20th, at Warw ick City Park in Warwick, Rhode Island at 9 AM. The Salgi Esophageal Cancer Research Foundation, a Rho de Island nonprofit, is hosting the event, which aims to spread awareness of esophageal cancer while raising mon ey for advocacy and esophageal research funding.

The American Cancer Society estim ates that about 16,980 new esophageal cancer cases will be diagnosed in 2015 and about 15,5 90 deaths will result from esophageal cancer in 2015.

Cost is $20 in advance or $25 the day of; children 12 and under and dogs are admitted free! For more information, please visit: SALGI.org/events.

Those who are unable to attend the event but would still like to make a donation may visit: SAL GI.org/donate.

on

Independence Rhode Race | 1/2 Marath Sunday, June 28th

Eident Racing are pleased to The Bristol 4th of July Committee and on Sunday, June 28th. The held be announce a new half marathon to tic seaside town of Bristol, patrio the case show to ned desig is e cours st 4th of July Celebration RI when it is at it’s finest- during the Olde nce Park before winding ende Indep at start in America. The race will America’s Cup Museum, the past , through the quintessential downtown head out along Poppasquash Rd then and route e parad the of part follow ning to the waterfront for the finish. to the trails at Colt State Park and retur July Celebration as well as other local The race will benefit the Bristol 4th of School Education Foundation, Mt Hope High charities, including the Bristol Warren ol.

Scho le Midd muit Center at Kicke Boosters and the Angie Dolan Wellness Bay of RI. Stick t shops and foodie mecca of the East After the race, be sure to visit the quain featuring the popular Jimmy ert conc rfront wate the cially espe around for the nighttime festivities, des.

Buffet tribute band, Changes in Latitu series; 4 is part of the GRAND SLAM #RunRI The Bristol Independence Rhode Race , and stown Jame l, Bristo e, denc Provi of s half marathons in the scenic town ces.com.

Newport. Register today at www.RhodeRa

www.rifitmag.com | volume two issue three

27

SPRING EVENT GUIDE Ride Round Rhody Sunday, July 19th

Ride Round Rhody is a bike-a-th on benefitting LIFECycle, Inc., a non-profit that promotes healthy living and supports canc er treatment. The char ity bike ride will be held on July 19th, beginning and ending at the URI campus.

The money raised from this won derful event is distr ibuted to local hospitals in orde r to provide cancer treatment and services.

Donations, volunteers, and participants are all welcome .

Help the cause and register toda y at www.RhodeRaces.com.

Jamestown Half Marathon Saturday, September 19th

The Jamestown Half Marathon is to be held on Saturday, September 19. Participants will explore picturesque Jamestown, Rhode Island, running along the water and through historic downtown, past quaint windmills and stoic sailboats. The race looks out over Narragansett Bay and the Newport Pell Bridge, the largest suspension bridge in New England.

The Half Marathon will start at 6:30 am and pace groups will be available for those looking to set a PR or stick to a specific time.

Finisher medals will be handed out at the finish line to all participants of the Half Marathon. Age group winners will receive beautifully crafted wooden boxes provided by Race-Pak, filled with goodies from industry-leading partners and local vendors. Following the race, join us along the water for a family friendly post-race festival. Register now at www.RhodeRaces.com.

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RIFIT | Fitness, Health and Wellness

SPRING EVENT GUIDE ial 5K Steven K Latimer26Mthemor

Saturday, September

dation is gearing The Steven K Latimer Memorial Foun Memorial 5K ~ er Latim K en Stev al up for the 4th Annu h is set for Saturday, whic Walk Families Against Violence Run/ ms Park - Temple to Music.

Willia r Roge at 2015 26, er emb Sept er, who was murdered The event is held in honor of Latim re his 24th birthday, in a befo October 2, 2011, just two days t out with friends. Funds raised nigh a after nce viole of act om rand ips to Rhode Island children, from the event go towards scholarsh nt, guardian or loved one to pare a lost have who the unsung victims, n has awarded scholarships to datio Foun an act of violence. To date the eight students. ent to sors and supporters for their commitm “I would like to thank our past spon s, Founder of the SKL chola er-Ni Latim Myra said ities” the cause and to our commun Memorial Foundation. ind as well as sors, donations and contributions (in-k The Foundation is looking for spon are always looking for help “We ess. busin area as well as c monetary) from the the publi and get more people involved,” said and ideas on ways to spread the word on, please visit Latimer-Nicholas. For more informati act Myra at cont or rg tion.o unda www.sklmemorialfo (401)421-0920 or via email at . sklmemorialfoundation@gmail.com

Newport Marathon Sunday, October 11th

The 2015 Newport Rhode Races will be held on Sunday, October 11 in Newport, Rhode Island. Race weekend features a Marathon, Half Marathon and 5K Race.

The Marathon will start at 7:30 am, the Half Marathon will start at 8:00 AM and the 5K at 8:15 am, all on Sunday at Easton’s Beach.

The USATF certified races take advantage of Newport and Middletown’s rich history and beautiful oceanside scenery, providing some of the most breathtaking runs in the country. The Newport Rhode Races weekend is honored to host the Newport Half Marathon, voted the best half marathon in the Northeast by Competi tor magazine in 2011 as well as Top 50 in US by Daily Burn!

All three races finish at Easton’s Beach. The post-race recovery area consists of food and beverages for all athletes and one complimentary beer for athletes over age 21, provided by Narragansett Brewery. The Newport Marathon serves as a Boston Marathon qualifier. The award-winning Newport Half is the final stop of the Triple Crown and Grand Slam of RI Running, a three or four stop series of Half Marathon s.

Register now at www.RhodeRaces.com. www.rifitmag.com | volume two issue three

29

FIT O V E R

5 0

Amy Rice

City/Town of Residence: Wakefield, RI Age: 52 Occupation: Coach / Personal Trainer Family:

One Daughter, 16

Your sport or fitness activity: Triathlon, Hiking, Rock Climbing and Yoga

What is your proudest fitness accomplishment?

Placing 4th in the Hawaiian Ironman, Two-Time World Triathlon Champion

What motivates you?

The great feeling of being in shape and setting a great role model for my daughter. Helping people reach their goals.

Best local eats:

Bike Stop Cafe, Mews Tavern (best local beer)

What’s on your nightstand?

Grandma Gatewoods Walk (the story of the woman who saved the Appalachian Trail), No Limits But The Sky, Journey To The Center, No Shortcuts To The Top, Anam Cara (a book of Celtic Wisdom).

What do you like to do in your downtime?

Hang with my two pups, my daughter and my boyfriend. I also enjoy eating a good meal at home by the fire or fire pit and drinking a good Cabernet.

Best thing about living in RI:

The diversity of the surroundings. Ocean, rolling hills, woodlands, and the ever-changing weather. A great place for those who love the outdoors.

One thing people don’t know about you:

Not much, I’m mostly an open book. I believe in pure honesty, and wear my heart on my sleeve.

Favorite quote:

Winston Churchill, “Never, ever give up”

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RIFIT | Fitness, Health and Wellness

Fitness tip for RI Fit Readers:

You can do anything or be anyone you want. It may take a lot of courage and a lot of time. But the best things in life always do.

Additional Comments:

So many people miss out on the best part of their lives. Being over fifty has been so much fun for me!

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www.rifitmag.com | volume two issue three

31

FITNESS WELLNESS

FIVE HEALTH

Key Components

Of An Exercise Program

by Rob Strachan, Plainville, MA

Flexibility

As an outpatient physical therapist specializing in orthopedic conditions and sports injuries, it’s very common that I see patients who don’t follow a sequential and comprehensive exercise program. You know what I’m talking about. You go to the gym and start lifting weights right away or you go to the gym and run on the treadmill, take a shower, and then you go to work. Or you participate in a yoga stretching class on a Friday night and then you’re off to happy hour.

So, you’re warmed up and you just rolled out. Now it’s time stretch your muscles or muscle groups. Improving your flexibility by stretching allows for more efficient movement and prevents muscle and joint stiffness. Recent studies have shown that stretching decreases the incidence of low back pain and can improve artery function and lower blood pressure. I know most people don’t like to stretch, but for 1015 minutes, it can significantly improve your body movement.

The body is an amazing, yet complicated structure, but with a comprehensive exercise program, you can tap into your hidden potential. As I work with patients and prepare them for discharge to their independent exercise program, I teach them the five key components of an exercise program to not only prevent injury, but also to help them optimize their health and fitness.

CORE Stabilization

Cardio

The first component of an exercise program is cardio exercise.

Your cardiovascular system includes your heart, lungs, arteries, veins, and capillaries. As the heart starts beating faster, the blood vessels dilate from the increased temperature, and more blood and oxygen are sent to the muscles and less to the organs. The muscles then become more elastic and less susceptible to injury. The choice is yours, whether it is swimming, walking, running, spinning, elliptical, ARC trainer, or a rowing machine, and it should be performed for at least 15-20 minutes.

Soft Tissue Prep

Now that your muscles are more elastic from your cardio, it is optimal to roll out or deform your soft tissue using a foam roller. A foam roller massages your muscles and tendons to prevent knots and trigger points from building up. It also promotes a more efficient exchange of nutrients and waste in your muscle cells, allowing you to recover from your workout. It should be performed for 10-15 minutes to allow for an optimal environment for muscle flexibility.

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RIFIT | Fitness, Health and Wellness

Your CORE is a complex series of muscles that extends far beyond your abdominals, including everything but your arms and legs. Every movement you do will require the use of your CORE muscles. A strong CORE enhances good posture, improves balance and stability, prevents falls and injuries, and is the basis for all your everyday activities. Now that your body is warmed up, the muscles are rolled out and stretched out; your CORE is now optimized to fire these muscles. There are a ton of effective CORE exercises, but the most important part is to incorporate them before you do your general strengthening, and an effective series should take about 15 minutes.

Strengthening

You’ve done the cardio, rolled, stretched, and fired up your CORE muscles. Now it’s time for your weight training.

Performing weight training for strengthening helps raise your metabolism since muscle burns more calories than fat, improves bone density, improves muscle endurance, and helps to prevent injuries. Strengthening can be as simple as using a leg press or curling dumbbells, or it can be more complex movements depending on your training needs.

Following this sequence, which can be completed in less than one hour, will enable you to build a healthy body. So step back, review your exercise routine and make a change to tap into your hidden potential.

Rob Strachan, PT, DPT is the Clinic Manager for Foundation Performance Sports Medicine in Plainville, MA. He is a 3x Ironman finisher and a 2014 Ironman All World Athlete and is currently training for Ironman Mont-Tremblant in August 2015.

 Learn exercise science, health & fitness

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Swamp Meadow Covered Bridge Half Marathon & 5K

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https://g2racereg.webconnex.com /quonsetpointhm2015 Ocean State Multisports 34

RIFIT | Fitness, Health and Wellness

May 10, 2015 Foster, RI

swampmeadowcbhm.com

FITNESS

Speed,Agility And Power Training WELLNESS HEALTH

F O R

T H E

Y O U N G E R

A T H L E T E

The growing number of injuries in younger athletes has led to the importance of injury prevention and proper exercise program design. This raises a concern for when, how, and how much training the adolescent athlete should have. It is also important to point out that all children grow at different rates and their physical age versus their actual age can differ.

These issues often can get overlooked, leaving kids to follow workouts seen on YouTube that they are not ready for. This is why it is important for proper speed, agility, and power training in younger athletes.

direction of the body rapidly in a controlled manner. The most important part of agility is the body’s ability to change direction, which requires deceleration. Deceleration training consists of using many of the body’s antagonist muscles when we are in motion. We can help young athletes with agility by adding ways to reduce speeds. For example, running a 10-yard stop sprint. In this drill, an athlete runs to near maximal speeds and then tries to stop without going past the cone. Agility is very important for most sports, including football, tennis, and mixed martial arts.

Q: What is power and when is it OK to start?

Q: What is speed training and how can someone benefit

A: Power is defined as the product of force exerted on an

by Chris Raymond, Riverside, RI

from it?

A: Speed is defined as the ability to move mass a certain distance per unit time. Speed training can be used for a variety of sports such as football, soccer, and basketball.

In order to get to maximal velocity, the three areas to focus on are technique, resistance, and reaction. A great technique drill to do would be wall prints. Press two hands on the wall at shoulder height, then lean into the wall as if you’re going to push the wall over and drive one knee up. Alternate each leg, only allowing one foot on the ground at a time. Resistance drills are used to overload the body with super bands, parachutes, or hill running. Reaction training refers to someone’s neuromotor skills and how well someone can accelerate. Such drills can be used like the ball drop drill and the full prone to sprint drill. With the lack of speed training being used, athletes may develop asymmetries and promote poor form, which leads to greater risk of injury.

Q: What is agility and when would someone use it?

object and the distance it covers over time. Power training in young athletes should be dependent on the individual and their specific level of ability. Power training can be done in a variety of ways, for example plyometric exercises.

Plyometric exercise programs for adolescents should be used to develop neuromuscular control and anaerobic stamina. This will lead to better performance in sports and athletics. It is more important to focus on the quality of the movement to develop techniques that will be essential for more advanced exercises. Starting plyometrics before the adolescent finishes growing may lead to serious injury and premature growth of the bones.

Chris Raymond is a Certified Strength and Conditioning Specialist from the National Strength and Conditioning Association. Chris is a part-time instructor for the Personal Fitness Training program at MTTI in Seekonk, MA. He is also a personal trainer at Seekonk Total Fitness. Chris has over five years of experience helping people reach their goals as a Certified Lifestyle and Weight Management Specialist. He is currently living in Riverside, RI, but is originally from Woonsocket, RI.

We can help young athletes with agility by adding ways to reduce speeds.

A: Agility is the ability to

stop, accelerate, and change

www.rifitmag.com | volume two issue three

35

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FITNESS WELLNESS

Ab Exercises HEALTH

Y O U

A R E

N O T

by Sean St.Onge, RI

I recently was reading RI Fit. I felt I could really add to the humor and education content. Not that everyone reading this magazine is inept and novice, nor is everyone receiving their degree in exercise science here either. There should also be a good amount of teaching being done to all fitness levels.

Our jobs as Trainers and Coaches are to do no harm, teach, educate, and above all inspire. I enjoy providing information on what exercise and training methods I have experienced.

I also like to educate my clients about things they may or may not be aware of as a means to try them out safely in a regressive and progressive manner. If you are looking to try a couple of different variations to enhance your repertoire, here are a few ab drills that you should be able to accomplish with little to no equipment in your home or at your gym.

“Supine Belly Press,” which is Latin for “Doing awesome core drills on your back.”

Equipment needed: One cable machine, or even easier, a good resistance band.

Anchor your band so it is perpendicular to your belly button and until there is moderate tension, yet still a little slack in it.

Place your back on the floor with your heels close to your rear.

“Smash” the small of your back into the floor and brace your abdomen hard, as if someone were attempting to step on your stomach. Keeping your head and your heels glued to the floor, clasp your hands together on the band and move the band away from your body while exhaling. Aim for the band handle and your hands to start at your belly button.

Perform 6-8 reps per side depending on the amount of resistance you have in your band or cable

These exercises and their variations help strengthen and utilize internal and external obliques

D O I N G

stack. This drill will tax your internal and external oblique muscles and teach you to brace your core while keeping your spine in a safe position. These exercises and their variations help strengthen and utilize internal and external obliques, rectus abdominus, and quadratus lumborum (lower back) stabilization, just to name a few benefits. I won’t bore you with more, but suffice to say, it covers a ton of ground.

There is a good chance you will get odd looks in the gym, yet the ratio of odd looks to “Whoa, you are a badass and I can totally see your abs coming in through your shirt” are much greater. Seriously, it’s science. Ha!

“Prone Kettlebell Drag” Equipment needed: Preferably a light kettlebell, a weight plate (ex. 10 lbs.), or a dumbbell.

I will preface by stating YOU MUST first be able to master the low plank position. Holding your feet just outside of shoulder width, prop a light kettlebell at your side. While maintaining hip position, ribs tucked or “brace your abs,” reach across under your belly and grab the handle of the bell. Pinch your shoulder blades together and drag the bell to the opposite side. When doing this, flare the elbow in towards your ribcage, and place the bell down. You do get a little internal and external shoulder rotation, as well as oblique work. I take credit for creating this one on a few other internet websites, so since it was on the internet, it must be true I invented it.

(These are the jokes, kid!)

A regressive variation is also practicing this drill in a high plank or basic push-up position. Again, maintain your hip position and be sure your butt does not rise too much and your hips do not dip too low or sway. Rinse, wash, repeat. Perform 5 to 6 reps per side. You do not need to go heavy in order to make this drill difficult. This should be a nice way to spice up your lower body and core training days, and I hope these two drills helped.

Feel free to try them out, and for any questions please do not hesitate to ask.

Sean St.Onge is a Certified Personal Trainer who has been coaching at 212 Health and Performance for the past 5 years. Sean has also served as a Behavioral Specialist and life coach for various organizations that led him into fitness coaching. He continues to coach clients and athletes online as well. www.seanstonge.com

www.rifitmag.com | volume two issue three

37

FITNESS WELLNESS

CHANGE HEALTH

by Kim Silvia-Paré, Providence, RI

While we may not be rid of all this winter’s snow until at least July, it is still that time of year to make some changes. Spring is the perfect time for new beginnings!

Think for a moment about your exercise routine. Ask yourself if you’re feeling good about yourself. Did you allow winter to affect you negatively? Did you turn to food to survive the long, cold nights? If the winter blues got to you this season, it’s time to step away from the caloric comfort foods and get into an exercise routine. But how do you start? Are you a deconditioned athlete? If so, getting back into your sport might be something you could pursue. Exercise doesn’t have to be tedious. You are more likely to stick with a program if you actually enjoy what you’re doing. If there’s a sport you’ve always wanted to try, don’t be afraid to learn!

What if you have never exercised a day in your life? Fear not; I have the answer.

BABY STEPS!

If you throw yourself into a fitness routine 100% without a plan, you are most likely going to burn out quickly, get bored, or worse yet, get injured. First, think about what you like. You’ll really need to assess your personality traits. Here are some questions to ask yourself to help you choose a path towards fitness. Remember: don’t begin an exercise program without checking with your doctor first to make sure that you are healthy enough to start.

1. WHAT DO YOU WANT TO GET OUT OF EXERCISE? We all have heard how exercise is great for the body and the mind. Be very clear on what you would like to gain. A fitness program for a client who is looking to lose weight will be vastly different than a program for someone who wants to gain muscle and for someone who wants to exercise to manage stress. Fortunately, weight loss, muscle toning and stress management are all side effects of exercise. Cardiovascular exercise such as running, swimming and cycling is great for weight loss. Strength training is great for building muscle.

Yoga is great for flexibility. A perfect fitness regime should have a mix of cardio, strength and flexibility.

2. ARE YOU SELF-MOTIVATED? The truth is, only 8% of regular exercisers stick to a fitness plan on their own. If you feel that you could be self-motivated, though, look into joining a gym that has all kinds of exercise equipment. Make sure you get some guidance from a certified personal trainer on how to correctly use the equipment. If you have a gym membership, try to get there at least four times a week. Big gyms in particular can charge lower membership rates because unmotivated clients “donate” money every month and never step in the door. Consistency is key with any exercise.

3. ARE YOU A SOCIAL PERSON, OR A PRIVATE PERSON? Fortunately there is something out there for all types of people. Social people might enjoy the camaraderie of group exercise classes. There’s no better feeling than knowing that you aren’t suffering alone in a challenging class. How do you pick a class? While you should try to mix up your schedule

W Walking, biking, rollerblading, 38

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FITNESS WELLNESS HEALTH

with different classes to have a better-rounded program, you should pick what you like. If you like dance, try Zumba. If you love sweating a lot, try indoor cycling classes. If you prefer not to sweat a ton, try Pilates or yoga. I couldn’t even begin to list the choices in fitness classes that are out there. Try them all! As I say all the time: what’s the worst that could happen?

If you prefer to be alone, one-on-one personal training in a boutique studio is your best choice for privacy. Be sure that your trainer is certified through a nationally recognized organization such as ACE or NASM. This will assure that they have sufficient knowledge to keep you safe during each workout. This will also ensure that your form is correct during every exercise.

4. DO YOU LIKE BEING INSIDE OR OUTSIDE? With spring coming, get out if you love the outdoors! Walking, biking, rollerblading, running, hiking, or outdoor boot camps are all great options for springtime workouts. But if you don’t like the unpredictability of New England weather, stay with the climate-controlled indoors. Indo-Row and indoor cycling are outdoor activities brought inside! No need to risk drowning or crashing on your bike.

With so many places to work out and train in this area, you have numerous options. Finding what is best for you requires a little bit of self-reflection. You are already on your way to being a better you by choosing to get active!

Kim Silvia-Paré is the Group Fitness Director at CORE Center of Real Energy in Providence. She is an ACE personal trainer and instructor.

With spring coming, get out if you love the outdoors! , running, hiking, or outdoor boot camps are all great options for springtime workouts. www.rifitmag.com | volume two issue three

39

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FITNESS

F I T N E S S

WELLNESS

L E S S O N S

I learned from my Dog HEALTH

by Heather Castellanos, RI

Almost a year ago, I made one of the best decisions of my life thus far: I adopted a puppy. It was a big decision, but to make a long story short, the organization we went through matched us with a 12-week-old Lab-Catahoula mix named Ruby. Every day of the past 11 ½ months has been better than any day preceding it. Ruby has brought me so much love, joy, and laughter, which I didn’t even realize I was missing.

Over time, I’ve gotten to know her habits, quirks, likes, and dislikes. As we know, animals are driven by instincts—what helps them survive and what makes them feel good. Beyond the joy Ruby brought to my life, she has also taught me a few things.

I have found that many of these lessons relate to health and fitness, and I think we can all learn a little something from Ruby.

when other dogs are around. The same can apply to us. Exercising with friends can help make it more enjoyable and push us to put a little more effort in. How “fun” is jogging around the track with your headphones in as opposed to, maybe, playing tag with your kids? Perhaps it’s enjoyable to exercise on your own, but how often do you laugh and actually have FUN by yourself?

Give It All Until You Can’t Ruby has taught me about effort and putting 100% into whatever I’m doing.

She will just GO until she literally cannot go any longer. Why not? What is there to lose? She can’t plan her future. She doesn’t know if this is her last time at the dog park forever, or if she will be back tomorrow. It doesn’t matter—she makes the most of her experience at that moment. Most of us don’t truly exercise like that. We like to think

Ruby has taught me about effort and giving 100% into whatever I’m doing. She will just GO until she literally cannot go any longer.

Take Care of Yourself When Ruby has something that needs attention physically, she stops whatever she is doing to tend to that issue. Be it licking her tender paws after being at the snowy/icy dog park, taking a nap when she’s tired, scratching when she’s itchy, etc., she knows that if her body needs attention, she needs to address it, now. As humans, we are so busy that we neglect our bodies.

How often do you ice or stretch sore muscles? How often do you take a nap because you’re exhausted? Probably not as often as you should. Ruby has taught me that if something needs attention, take care of it before it gets worse.

Running with Friends is Better than Running Alone As much as Ruby loves playing alone in the backyard, doggie play dates or dog park visits bring out a totally different side of her. She is super enthusiastic and you can almost see the smile on her face when she’s around her friends. Not only that, but her zest for activity is noticeably higher

we give it 100%, but do we really? What more could we achieve if we gave all we had every time?

Be Happy With What You Have Many of us compare ourselves to others.

I’m not as strong or skinny as she/he is, etc.

So what?? Ruby couldn’t care less about the abilities or looks of others. When she “exercises,” she makes the most of it, and enjoys every second. We suffer from these paralyzing thoughts that if we aren’t the best at something, then it’s not worth doing.

“I’ll be the weakest person in that class, so I just won’t go.” WHAT?? Be grateful you are even physically able to exercise. Take advantage of the opportunity you have to improve your health and well-being.

Exercise and fitness should not be about who’s the best at what or worrying about what you look like. It’s about improving your health to improve your life.

Heather is the Operations Manager at 212 Health and Performance in Rumford, RI. She has been working in the fitness industry since 2003 as a trainer, instructor, and manager. She graduated from College of the Holy Cross in 2003 with a BA and found her passion for health and fitness soon thereafter.

www.rifitmag.com | volume two issue three

41

City/Town of Residence: Portsmouth, RI Age: 17 Occupation: High school senior Your sport or fitness activity: Running Recent events you’ve competed in: UHC Triple Crown, Newport Half Marathon Events you’re training for: NYC Marathon, 5K What is your proudest fitness accomplishment?

My greatest fitness accomplishment was crossing the finish line in Newport, RI on October 12th because that race marked the end of a six-month-long running journey that all began with a spark of inspiration that not only consumed myself, but also the whole US. On April 15, 2013, the Boston Marathon bombings occurred as I was watching, and soon, in the midst of the aftermath, the slogan “Boston Strong” was unveiled.

When I heard about that phrase and the One Fund, which was raising money for those injured in the attack, I began donating money and offered my time to volunteer at the next Boston Marathon. One year later, on April 13th, I did about the craziest thing imaginable. Untrained and in the heat of the moment, I looked outside, laced my Boston Strong-inspired basketball shoes, and jogged out the door. Before the clock struck 4, I had run 26.2 miles, a full marathon, in 3:31:25. After completing that milestone, I signed up for the UHC Triple Crown, which consists of three half marathons in a five-month span. Crossing that finish line in Newport and holding that Triple Crown medal gave me such a rewarding feeling of perseverance that I still feel today. Now, I live by one motto: Born to Run, Born to Write, Born to Inspire.

What motivates you?

None of this could have been done without the phrase Boston Strong. That simple phrase still echoes in both my mind and my shoes. The whole reason why I began running again is all due to Boston Strong. Living in New England and loving all the Boston sports teams my whole life, I immediately embraced the meaning of the phrase, which is best captured in President Obama’s quote: “We may be momentarily knocked off our feet – but we’ll pick ourselves up. We’ll keep going. We will finish the race.”

Best thing about living in RI: The best part about living in Rhode Island is the beautiful scenes, views and presence of all four seasons. In the summer,

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RIFIT | Fitness, Health and Wellness

the beaches are inviting and the water is blue, while in the winter the hills can either be coated with a blanket of snow or pilled four feet high. I just love Rhode Island’s little secret spots that provide the best views of such a beautiful New England state.

Favorite quote: “Many persons have a wrong idea of what constitutes true happiness. It is not attained through self-gratification but through fidelity to a worthy purpose.” - Helen Keller Fitness tip for RI Fit Readers: Always try, and when you do, never give up. In this day and age, with the amount of inspiration, motivation and technological advancements, any kind of runner, from the occasional lover of the sport to the intermediate runner, can conquer any record they can dream of.

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WELLNESS HEALTH

H O W

T O

S U C C E S S F U L LY

Control Your

by Elizabeth Phinney, Little Compton, RI

No question about it—by the time you hit 45, your body is changing. You’re a little stiffer when you get out of bed in the morning, that extra hour of tennis you played resulted in sore legs for days, getting in and out of the car is a bit more of a challenge…are you with me? What is happening is exactly what you suspect—you are getting older! But, increasing your age and physically aging are two different things.

The former you have no control over. The number of years you live continues to increase each year, but how your body ages is very much under your control. Preventable illness makes up 80% of all illness and 90% of all healthcare costs.

According to the Center for Disease Control, “Chronic diseases are the leading causes of death and disability in the United States. Chronic diseases and conditions—such as heart disease, stroke, cancer, diabetes, obesity, and arthritis— are among the most common, costly, and preventable of all health problems.” That means that none of these diseases have to happen. You have control over whether you get them or not.

So, how can you steer clear? You most likely know the components: a good diet, smart exercise, proper hydration, good sleep and a technique to control stress if exercise doesn’t nip it. You can search the Internet and find endless information to guide you in one direction or another. Problem is, how do you know the exact components for your body? And, how do you get the motivation to do it?

Let’s tackle the second question first, because if you have the motivation, the rest will be easy. Here’s a goalsetting tool I use in my F.I.T. Workshop (Fitness Inspiration Transformation) that will get you going in the right direction.

Before you approach goals for your physical future, it is important to know your goals in general. To start, sit down with a blank piece of paper and write at the top “My Goals by the Decade,” and depending on which decade you are in, plan accordingly. It is time to think outside the box. This plan involves your wants and needs in relationship to YOU, not your spouse, not your children, not anyone else but you.

This is not a bucket list. It is an outline of your life, ten years at a time. To start your dreaming, here are some topics to consider: 1.

2.

3.

4.

5.

6.

7.

8.

9.

Your career Your family Your home or living space Your “stuff”- what you have accumulated throughout your life Your friends Your love life Your dreams for traveling Your volunteerism Your spiritual growth

Keeping these topics in mind, start to think of your goals decade by decade. Play with this and let your mind run free! There are no right and wrong answers. These are your dreams, no one else’s, so there can be no judgment and no limitations. The important part of this exercise is that you discover what it is that lights you up. What gets you the most

Before you approach goals for your physical future, it is important to know your goals in general.

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WELLNESS HEALTH

Physical Future excited when you think about it? Where is the heart of your inspiration?

Then, once those goals are firmly in place, go back through them and identify the physical condition your body will need to be in to accomplish each goal and dream. The last thing in the world that you want to have in the way of pursuing your dreams is a body that won’t cooperate. Most likely, to have those dreams come true, it is critical that you begin a fitness program and incorporate a healthy lifestyle into your daily life. But first you need to decide where your physicality is now. The best way to do that TO START is to hire a Certified Personal Trainer or Health Coach who has worked with lots of people your age. They will be able to identify the key areas of concentration for you to get you on the safest and most successful path. But, it is believing in your dreams that will help pull it all together and inspire you to succeed with not just your goals, but also a healthy body, too.

Getting older is the hardest challenge we face in our lives.

But, when you take control of the process and give to your body what it needs to help serve you as best it can, you will be amazed at the cooperation you have within as your mind and your body, along with your goal setting spirit are now united as one.

Elizabeth Phinney has been a Certified Personal Trainer with the American Council on Exercise since 2000. She is a member of the Expert Industry Association and an associate of the American College of Sports Medicine. She has been named Top Female Executive with Worldwide Who’s Who and VIP of the year in Health and Fitness for 2013 and 2014. Her passion is Fitness After Forty Five and her mission is to inspire people to recognize the power they have in controlling their own aging.

For more information, visit www.FitnessAfterFortyFive.com or email Elizabeth@FitnessAfterFortyFive.com.

www.rifitmag.com | volume two issue three

45

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HEALTH

Time to Spring Clean?

Finding the Right Detox Diet to Jump-Start Your Health

by Erica LePore, Wakefield, RI

Remember Slim Fast, a “health” fad in the early 90s? Now we know there’s nothing particularly healthy about drinking two meals a day and eating only one when the liquid “meal” is a chemical cocktail. But in 1990, I, like many others, turned to Slim Fast for help combatting a newly gained “freshman fifteen.” I walked two miles to the nearest grocery store, which turned out to be Bread & Circus, a large, natural foods store. I had never seen such an abundance of foods. It was heavenly, but I felt like I didn’t belong there, especially after I asked one of the workers to point me to the Slim Fast, and was told (as if I should have known) that they didn’t sell it. I left quickly and bought my Slim Fast elsewhere.

I remember the chalky chocolate flavor and my commitment to drinking it twice a day for two weeks. It worked, of course, because I was barely eating. After my self-prescribed trial, I had lost some weight, but had no idea what to eat without Slim Fast. Fortunately, I still had the image of Bread & Circus in my mind. I always liked the idea of “health food.” It felt real and attainable and uncomplicated. As a college student, I couldn’t afford to shop at Bread & Circus, but I could eat healthy salads in the school cafeteria.

I started shunning the “5-cheese vegetarian lasagna” and eating salads loaded with beans and veggies. With added exercise and a new focus on healthful eating, I felt great again.

Wandering into that natural-foods grocery store changed me.

I was awed by the beauty and wholesomeness of food. When the store employee said, “No Slim Fast,” he was really saying

“yes” to the clean, whole, nutrient-dense food surrounding us, and “no” to processed, fake “food.” That was the answer to my real question: Is health as simple as eating real food? Yes, it is.

Please don’t mix chocolate-flavored powder into water or cow’s milk and call it a meal or a detox. Read the ingredients of what you eat. If they’re chemicals and synthetic vitamins and minerals, skip it. There’s nothing wrong with a liquid meal if it’s full of real food ingredients. A smoothie with fruits and vegetables, nut butters, coconut or almond milk—that’s a real meal replacement. Soups can also count as a liquid meal when it provides your body with the nourishment it needs to thrive. Freshly made juices are also wonderful for a snack or quick meal. (Juice won’t satisfy you for very long because it’s missing fat and fiber, but if it’s made from real food, and it will give your body a nutritious boost.)

Cleansing is not a detour, but a new road. Once you choose a program and commit to it, you’re more than half way to better health. Beginning is the hardest part, but if you pick the right approach, then ending is even harder. You don’t want to start a program that doesn’t allow you to continue on your new path. What’s the point of undergoing a detox program if you’re forced to go right back to your old ways of eating at the end?

You deserve your cleanse to be the start of a journey that will fill your life with optimum health and wellness. Choose a plan that allows you to eat real food. It’s that simple.

Erica LePore, ND, has successfully helped over 1,000 people cleanse and jump-start healthy lives. She leads several detox programs yearly at All That Matters Yoga + Holistic Health Center in Wakefield. To learn more see allthatmatters.com and 21daydetoxplan.com.

www.rifitmag.com | volume two issue three

47

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WELLNESS HEALTH

Find Your Way BACK T O

by Tim Sullivan

Your back is a more integral part of the human body than most people realize; it is an amazing thing. Different parts of your back help control and regulate different parts of your body. It is a key part of the complex actions that go into your body functioning properly. Taking better preventive care of your back is something that more people need to do in today’s society, and in general, it is very easy to do.

The American Spinal Decompression Association estimates that lower back pain will affect up to 80% of Americans at some point in their lives. Sometimes there are traumatic injuries that cause the spine to go out of alignment and cause pain; for this I definitely recommend seeing some sort of physician or chiropractor to get treatment to make sure that there isn’t a risk of causing greater damage.

Whichever physician you choose, try to get them to determine the cause of the back pain. Reducing or eliminating the cause of back pain is the best way to keep it from returning on a regular basis.

I credit Dr. Leon Root, the author of Oh, My Aching Back! and No More Aching Back as having solved my personal back problems, after my chiropractor, who fixed the misalignments in my back and neck that most likely came from the thousands of collisions I endured as a football player. His books emphasize the fact that your core muscles around your spine are essential to keeping your back properly aligned and, therefore, free of pain. One of the key takeaways is that if your core muscles are weak, your spine is at an increased risk of becoming slightly misaligned and painful.

Once I started the regimen of exercises in his books, I noticed a marked improvement in my pain level. I began distributing the book to friends with back problems; they also experienced better back health as a result. Helping people in this little way was so satisfying that I bought several copies of the book and

H E A L T H

kept them in my trunk to give to friends and acquaintances as I heard of their back pain woes!

The Dr. Root exercises are good for most, but some people are skeptical.

The best course of action is to express your desire to strengthen your core to your physician, chiropractor, personal trainer or therapist. Try what they suggest, and give it a few weeks to take effect. I personally did them before bedtime, as some of them involve exercising muscles that hadn’t been used much. My body was pretty sore and the full night’s rest afterward helped the process.

Good luck and welcome BACK! Timothy Sullivan began writing wellness articles in 2009. A lifelong enthusiast for wellness, he saw the need to publicize recent and current medical study results translated into terms that ordinary people could understand and apply in their everyday lives. Among his accomplishments, he has developed a unique, low-tech method for gauging overall aggregate wellness in the workplace, and is the founder of Life Panel Inc., a Wellness Brokerage firm, www.Life-Panel.com.

if your core muscles are weak, your spine is at an increased risk of becoming slightly misaligned and painful www.rifitmag.com | volume two issue three

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HEALTH

Whole Grains, Health Gains

by Deb Westgate-Silva, Bristol, RI

Most of us have heard that we should eat more whole grains, but why? Whole grains provide more vitamins and minerals than refined grains. Refining a grain involves a process called milling, which produces a finer texture and longer shelf life by removing two parts of the grain kernel: the bran and the germ. For example, whole wheat flour contains all parts of the grain kernel – the endosperm, the bran and the germ; white flour, on the other hand, contains only the endosperm. The parts that are removed contain many vitamins and minerals, like B vitamins and iron, as well as dietary fiber.

Although some refined products are enriched with some of the nutrients stripped during the refining process, not all of the nutrients are replaced; among them fiber and phytochemicals.

Fiber is beneficial for digestive health, heart health and appetite control and phytochemicals are substances produced by plants that are believed to fight disease.

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Quinoa is actually a seed, even though it’s often referred to as a whole grain. Quinoa is a complete protein, meaning it contains all the essential amino acids our body needs and can only get from food. Some grains contain protein, but may not necessarily be a complete protein. Quinoa is. Additionally, it is gluten-free.

Considered to have a mild, nutty flavor, quinoa complements most other seasonings.

All in all, whole grains are more nutrient dense and are believed to help lower the risk of heart disease, diabetes, certain cancers and other health conditions. Let’s look at two popular and versatile whole grains.

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Bulgar, a whole wheat grain that has been steamed and cracked, is a good source of fiber, protein, and iron. Although often thought to be a hot breakfast cereal, there are many ways to incorporate bulgar into other dishes.

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CHILI: Adding bulgar to a vegetable-based chili produces a texture very similar to ground beef. If you’re attempting to

reduce cholesterol levels and reducing red meat is one of your strategies, this is a great tasting alternative! Because this recipe worked so well, other possibilities include using bulgar in shepherd’s pie or in a Venus De Milo-style soup.

TABOULI: Tabouli, a Middle Eastern salad, is a popular dish containing bulgar. It is made with tomatoes, lots of fresh herbs, olive oil and lemon juice. This bright, refreshing salad can be eaten as a vegetarian entree, as a side dish, or even as a snack or appetizer on crackers or pita wedges.

PILAF: Many recipes can be found online using various grains, including bulgar, as the basis for a pilaf. Prepare the bulgar with stock, add seasonings, and diced vegetables, dried fruit or nuts. The pilaf makes a healthy side dish or can be used as a filling for stuffed squash, pumpkin or zucchini.

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GRAIN-BASED SALADS: Quinoa has quickly become a popular grain-based salad. Toss it with diced and roasted butternut squash, dried cranberries, and toasted almonds and serve on a bed of your favorite greens with dressing for a healthy entrée salad.

PATTIES: Like black bean burgers, quinoa can be formed into a cake or patty to top a salad or stuff a sandwich.

BURRITOS: Quinoa can be combined with beans and sauteed onions, garlic, and peppers to make a tasty filling for a burrito. Serve with avocado or salsa.

PILAF: Like bulgar, quinoa can be used as the basis for a pilaf or stuffing.

The health benefits of eating whole grains are well documented, and there are so many creative and delicious ways to incorporate them into your diet. What are you waiting for?

Deb Westgate-Silva is chef/owner of Dinner Thyme Personal Chef Service (www.dinnerthymepcs.com), serving RI and nearby Massachusetts. She is a graduate of Johnson & Wales’ culinary arts program and is a former educator. For recipes, check out her food blog at whatscookingatdinnerthyme.com.

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HEALTH

by Judah Boulet, Lincoln, RI

Religion and politics are two topics I was told to avoid when having a conversation in public if I wanted to keep the peace. I would add nutrition to the top of this list! Discussions on food can create highly reactive responses. Don’t believe me? Try it. Tell a meat eater you don’t eat meat, nor should they if they want to be healthy, or tell a bread lover grains are bad. Why do people get upset? People have relationships with food. These relationships are based on culture, personal experience, values, and history. Questioning a person’s food choices can be akin to questioning their morals.

This relationship is why most diets do not work long-term. Most diets focus on restriction, restricting a food group or restricting food or calories, in general. Restriction, for the majority of people, leaves them yearning for what is now gone. Thirty-day challenges have people planning on binges of all restricted foods on Day 31. Many carry this over on days 32-48, if not longer, and all accomplishments get lost. Why? They have a relationship with these foods that they were not able to part with.

Same goes for calorie restriction diets. For a short period of time they work, but constant hunger leads to weakness and bad decisions.

Ever date someone that you knew was not right for you? You have tried to end it on many occasions, but were unsuccessful.

People gave you advice, but you did not want to listen and made excuses. You may have even gone a few weeks or months, but one night, one moment of weakness, you were sucked back in. Welcome to your relationship with food.

If you are unhappy with your diet and unhappy with your body composition, you need to have a serious talk with yourself and tell your food, it’s not me, it’s you. You need to leave. It’s over. This is a difficult talk to have; however, it needs to

be done. End the relationship with the calorically dense, toxic and adulterated processed food that has become the staple of your nutrition. Throw it away, and start anew!

The next day, you are going to rebound, and go from one extreme to the other. You are going to restrict hard, or detox like crazy. Good for you! Go for it. But you know this is not what you want and it won’t last. You aren’t looking for a rebound. But don’t go back to that bad relationship. You are looking for a keeper!

That’s where you need to focus on you, and what your needs are. What does your body need?

Your body needs the most nutrient-dense food you can feed it. Your body does not need processed food in cute little boxes with marketing features of health and well-being. The food that’s right for you is right there in front of you. Vegetables, fruits, meats, seafood, nuts, whole dairy—they are all right in front of you every time you walk into a supermarket. It is time to make healthier relationships. Form new bonds. Everything can be replaced with healthier alternatives. Spaghetti squash and meatballs, zucchini noodle pad thai—the list of recipes is endless, and delicious. All of the comforts of your past bad relationship can be replaced with your whole body sustaining healthier nutrition. Like any new relationship, it may be awkward at first as you are feeling one another out. Work to cultivate this new relationship with an open mind. It will benefit you in the long-run, and you will feel the positive effect on your mental and physical well-being.

Judah Boulet is owner of Boulet Health and Performance and No Risk CrossFit and Northern RI Strength and Conditioning. He is a Certified Sports Nutritionist through the International Society of Sports Nutritionist, and also holds certifications from NSCA-CSCS, USAW, CFL1/CP, and FMS. He can be contacted for individual consultations at Judah@ noriskcrossfit.com.

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Saturday, March 21 11:00am St. Pat’s 5K Rhode Island Statehouse Providence, RI

Saturday, April 25 8:30am Smithfield YMCA 5K Road Race Smithfield YMCA Greenville, RI

Saturday, March 28 9:00am 2015 Fight for Air Climb: Providence Omni Providence Hotel Providence, RI

Sunday, April 26 8:00am Blackstone Valley Half Marathon and 5K Pawtucket City Hall Pawtucket, RI

Saturday, March 28 9:00am 8th Annual Run the Reservoir North Scituate, RI Sunday, March 29 9:00am Francis Farm 5K/Walk Francis Farms Rehoboth, MA Saturday, April 4 10:00am Fierce Five 5K Run Lincoln Woods State Park Lincoln, RI Saturday, April 4 12:00pm Leaps & Bounds Fitness Challenge Unleashed Warwick, RI Saturday, April 11 All Day F.I.T. Epic OCR Challenge Diamond Hill Park Cumberland, RI Sunday, April 12 8:00am Quonset Point Half Marathon/5K Quonset Point North Kingstown, RI

Saturday, May 2 9:00am BoldrDash at the Beach Scarborough Beach Narragansett, RI Sunday, May 3 8:00am Cox Providence Rhode Race Downtown Providence Sunday, May 10 9:00am Swamp Meadow Covered Bridge Half Marathon & 5K Foster Fairgrounds Foster, RI Sunday, May 10 10:00am Steps for Scholars 5K Run/Walk The Met School Providence, RI Saturday, May 16 8:30am Bone Frog Challenge Berkshire East Ski Area Charlemont, MA Saturday, May 30 8:15am Fr. John V. Doyle School 1st Annual Golf Tournament Exeter Country Club Exeter, RI Sunday, May 31 GOTRRI 5/10K Temple to Music at Roger Williams Park Providence, RI

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RIFIT | Fitness, Health and Wellness

Friday, June 5 – Sunday, June 7 All Day Gloria Gemma GloriDays 44-Mile, Multi-Day Journey East Bay East Bay, RI Sunday, June 7 Ocean State Tour de Cure URI Kingston, RI Saturday, June 13 All Day Lung Force Walk Warwick City Park Warwick, RI Saturday, June 20 9:00am 4th Annual Esophageal Cancer Walk/Run Warwick City Park Warwick, RI Sunday, June 28 6:00am Independence Rhode Race Independence Park Bristol, RI Sunday, July 19 Ride Round Rhody URI Kingston, RI

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

Recipe of the Month S pa g hett i Squash with Butt ernut & Kale Brought to you by your local Dave’s Marketplace

Ingredients • 15.5 ounces Spaghetti Squash, cut in ½ & roast til tender • 4.7 ounces Peeled Butternut Squash, cut ¼-½” & roast @ 425°F • 0.94 oz Kale, chop • 0.94 oz Craisins

Directions 1. Cut spaghetti squash in half. Remove seeds and place face down on sheet pan.

Roast in oven until tender.

2. Remove from oven and let cool slightly. Using a spoon, slightly scrape out the squash. Discard skin and chill.

3. Cut peeled butternut into 1/4” and 1/2” cubes, toss in a little oil and roast @4250F in convection oven until just tender. Remove from oven and chill completely.

4. Prep all other ingredients according to directions.

5. Whisk together ingredients for dressing.

6. Place all ingredients in bowl. Add dressing to bowl and toss to combine.

7. Place into log container with a bag. Date, label and chill.

• 0.7 oz Pecans, toast & slightly chop • 0.12 ea Orange, zest • 0.7 tsp Orange Juice • 0.7 tsp Log Cabin Maple Syrup (no HFCS) • 1.41 teaspoons 10% Blend Oil • 0.12 tbl Pureed Ginger • 0.53 tsp Whole Grain Mustard • 0.7 tsp Seasoned Rice Vinegar • 0.06 tbl Salt • 0.12 tsp Ground Black Pepper www.rifitmag.com | volume two issue three

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60

MORE BONES A human baby has this many more bones than an adult

20-20 VISION About one third of the population has this level of vision

RIGHT HANDED PEOPLE

Live on average 9 years longer than left-handed people

100 THOUSAND

MILES The actual amount of miles of blood vessels in an adult human body

17 MUSCLES

The amount of muscles it takes the mouth to make a smile.

It actually takes 43 muscles to frown.

HUMAN EYE Can distinguish about 10 million different colors.

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600,000 The amount of particicles of skin your body sheds every hour

31%

The amount of water that makes up your body’s bones

60 TO 70

Every day the average person loses this many strands of hair

4 POUNDS All of the bacteria in our body collectively weighs this much

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