RI Fit Magazine - Kid's Fitness Issue

H E A LT H

WELLNESS

RI

Practice?

We Talkin’ Bout Practice?

& Fitness with a Busy Schedule and a Newborn

NUTRITION

LIFESTYLE FREE

volume two issue five

KID’S FITNESS ISSUE

PLUS

+

New Moms Routine Incorporating Clean Eating

BEAUTY

Be a Fit Kid Kid’s Fitness Products

www.rifitmag.com | volume twoINSIDE issue five 1 THIS MONTH’S FEATURED RECIPE: VEGETABLE LASAGNA. DETAILS

Being active is up to you.

Keeping you active is up to us.

Being active can be anything from running a marathon to running through your to-do list. However you define being active, South County Orthopedics is here for you. We're a group practice dedicated to helping patients continue with or return to an active lifestyle.

We specialize in total joint replacement, surgical and non-surgical care of fractures, arthritis, strains, sprains and sports-related injuries. We are experienced in all the latest techniques and technologies. Our goal with every patient is not only to make you better, but to make you as active as you want to be.

We're available for consultative appointments: 1 High Street, Wakefield, RI 02879 • 10 High Street, Wakefield, RI 02879 1567 South County Trail, East Greenwich, RI 02818 • 20 Powell Avenue, Newport, RI 02840 www.scortho.com | 401.789.1422

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RIFIT | Fitness, Health and Wellness

Are you suffering from toe pain and want to avoid a fusion?

When Jack was 45 years old, he had been suffering with severe arthritis pain in both of his big toes for over 10 years. As an avid golfer, Jack became frustrated when his pain prevented him from walking the golf course and being able to fully drive through on his swing.

Jack discovered Arthrosurface HemiCAP® implants, which restore one or both sides of the big toe joint depending on the location and amount of damage. Unlike a fusion, which eliminates all movement, the Toe HemiCAP® systems can relieve pain in the joint while still maintaining a natural range of motion and movement.

Jack had outpatient surgery, receiving one HemiCAP in each of his big toes.

He reported a significant decrease in pain just 12 days following his surgery and was back running only one month after the operation. Three years later, Jack is still pain free, golfing regularly and has greatly improved his fitness level, losing over 40 lbs!

Jack Actual Arthrosurface Toe HemiCAP® Patient

ft) versus le ( n io s u f l toe s (right) n io t A traditiona lu o s ® e HemiCAP c a f r u s o r h t Ar

Watch Jack’s story and find a doctor in your area that currently uses Arthrosurface® products. www.arthrosurface.com/jack www.rifitmag.com | volume two issue five

Actual Arthrosurface® patient shown. Individual results may vary. Seek professional medical advice for specific personal care.

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INJURED?

THEN GET TREATED!

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

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Pawtucket 129 School Street Pawtucket, RI 02860

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Riverside 1235 Wampanoag Trail Riverside, RI 02915

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RI

FIT FITNESS HEALTH WELLNESS

John A. Resnick Founder Ralph Coppolino Co-Founder

from the founder For our first Kid’s Fitness issue, I felt it was only fitting to talk about the importance of keeping kids active from a young age. As a father of two young children (ages 5 and 3), my wife and I are always looking for ways to promote an active, healthy lifestyle for our family.

It all starts with setting a good example. By eating healthy meals as a family, balanced with fruits and vegetables, our kids understand the importance of eating healthy. They also see that we’re active. My wife enjoys jogging, while I’m still playing indoor soccer and softball. These activities are not only good for our health, but show our children that it’s fun to exercise and play sports at any age.

It’s also important to introduce children to various activities. Rather than forcing them to play the sports or get involved with the activities we like, it’s good to let them explore different options. While your child might enjoy soccer or tennis, they might prefer to be involved in gymnastics or dance. By allowing them to find what activities they enjoy the most, they are more likely to challenge themselves and try harder to excel.

Coordinating family fitness time is also important. We often go for long walks in the neighborhood, especially now that the weather is great. To keep our kids interested in the walk, sometimes we will have them bring their scooters or bikes. By taking the same route, but varying the activity, we tend to keep their interest longer. We also make little adventures out of our walks. The rocky hill near our house is now named “Zombie Mountain” and the kids get really excited to head over to it and climb to the top.

So whether you’re going for evening strolls, signing your kids up for a sports league, or going for a hike at the nearest park, getting your kids to understand the importance of being active at a young age is important to their long term health.

Gil Lantini Co-Founder Mike Casale Senior Designer Pam Walsh Editor Interns Mike Giannamore Brittany Medeiros Deep Patel Jiayi Li Contributing Writers Keri Biron Stephanie M. Cyr-Engro Brittany Drozd Matt Espeut Kelly Everson Melody Gamba Angela Gargano Christopher Hughes Ryan McGowan Jen Morin Kim Paré Thiago Santos

www.facebook.com/rifitmag twitter.com/rifitmag 401 648 3400 info@rifitmag.com www.rifitmag.com 1343 Hartford Avenue Johnston, RI 02919 ©MMXIII Axiom Publishing, LLC D/B/A RI Fit Magazine

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RIFIT | Fitness, Health and Wellness

contents

volume two issue five

Inside This Issue

10 Local Fit News 17 Kid’s Fitness

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18 Bike Safety for Kids 20 Kid’s Fitness Products 22 Be a FIT Kid 23 Get up and Out 24 Mind Body Exercise 25 Dehydration and Heat Illness

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26 Practice? We talkin’ ‘bout Practice?

27 Keeping you on Pace 28 Winning at Sports and Life!

31 Let’s Get This Done 32 Swimming vs. Running

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34 Consistency = Success 36 Proper Nutrition 39 New Moms Routine 42 How Food Affects Your Running Performance

ON THE COVER H E A LT H

WELLNESS

RI

46 Easy Steps for Making Mornngs Better 48 RI Fit Bits

Practice?

We Talkin’ Bout Practice?

BEAUTY

NUTRITION

LIFESTYLE FREE

volume two issue five

KID’S FITNESS ISSUE

Featured Kid’s Fitness Issue

Recipe of the Month

49 Dave’s Fresh Marketplace Recipe of the Month New Moms Routine Incorporating Clean Eating & Fitness with a Busy Schedule and a Newborn

PLUS

Vegetable Lasagna

+

50 Events

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Be a Fit Kid Kid’s Fitness Products

THIS MONTH’S FEATURED RECIPE: VEGETABLE LASAGNA. DETAILS INSIDE

46 www.rifitmag.com | volume two issue five

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Molly Huddle

USA Olympian: 2012-London World Record Holder in the 12K American Record Holder in the 5K

“FOUNDATIONperformance is where I have been going since 2008 to keep me training at my best”

foundationperformance.com

Physical Therapy Fitness Services Our philosophy is to make positive results and a positive experience our first priority.

Offices in Pawtucket, RI 401.475.5775 Warren, RI 401.289.2999 | Plainville, MA 508.316.1283

check us out online at www.rifitmag.com exclusive content healthy recipes weekly contests upcoming events Looking to contribute an article? email john@rifitmag.com

www.rifitmag.com | volume two issue five

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Local F

GLORIA GEMMA AND WHOLE FOODS PARTNER ON MEAL DELIVERY PROGRAM FOR

INDIVIDUALS UNDERGOING BREAST CANCER TREATMENT The Gloria Gemma Breast Cancer Resource Foundation is partnering with Whole Foods on an innovative program that provides support to individuals undergoing breast cancer treatment.

Through the Gloria’s Angels Healthy Meals Program, patients receive specially prepared, healthy meals delivered directly to their homes by a survivor volunteer.

Gloria’s Angels is the local breast cancer nonprofit’s latest program designed to “provide that little extra to people affected by breast cancer,” according to Maria Gemma, Gloria Gemma’s Executive Director.

Its meal delivery component for women undergoing treatment and their families is led by Whole Foods’ Prepared Foods Team Member, Kathy Learner, who is responsible for preparing the meals alongside her team. “I have experienced all of the trials and tribulations that survivors face while going through treatment, and I understand what the families are going through,” said Learner, a breast cancer survivor. “This is my way to pay it forward, and to give back and help others that are experiencing what I’ve gone through.”

Learner and her team create and prepare a month’s worth of frozen meals for each family—identified by the Gloria Gemma Foundation—based on their dietary needs and preferences.

Currently, the Gloria’s Angels Healthy

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RIFIT | Fitness, Health and Wellness

Meals Program serves ten Rhode Island families.

In addition to the Healthy Meals Program, there are three other components that comprise the Gloria’s Angels program— Metastatic Care Program, Oncology Massage for post-treatment women, and Comfort Care Bags for newly diagnosed women.

According to Maria Gemma, community partnerships make Gloria’s Angels possible. Supporters of the program include the Greater Providence Board of Realtors, CVS Health, Rhode Island Rehabilitation Center, Ava Anderson NonToxic, and the Shades of Pink Auction Fundraisers. For more information about partnership opportunities, businesses are encouraged to email Carol Donnelly

at carol@gloriagemma.org.Individuals interested in supporting Gloria’s Angels can do so by filling out donation cards— available from April through November 2015 at the Whole Foods University Heights location in Providence.

Gloria Gemma and Whole Foods are also collaborating on a twelve-part Wellness Workshops program, a free offering that focuses on overall wellness.

The next Wellness Workshop is called “Health Starts Here” and takes place on Thursday, April 23rd at 6:00pm at the Rochambeau Library [708 Hope Street in Providence].

For more information about the Gloria Gemma Breast Cancer Resource Foundation, visit www.gloriagemma.org or www.facebook.com/gloriagemma.

Fit News NOFA/RI

Winter Conference Will Focus On Healthy Soils, Healthy Plants And Healthy Ecosystems

The Northeast Organic Farming Association of Rhode Island (NOFA/RI) is pleased to announce the NOFA/RI Winter Conference: Healthy Soils, Healthy Plants and Healthy Ecosystems on Sunday, March 29. The conference will be hosted by Hope & Main at 691 Main Street, Warren, RI. Find full conference details atnofari.org.

This Winter Conference will feature a full day of workshops with nationally recognized speakers in organic and sustainable agriculture as well as influential speakers from across Rhode Island and southeast New England. With workshops on soil health, GMO Labeling, Pollinators, Forest & Woodlot Management and the Food Justice Project, this Winter Conference has something for everyone, be they a gardener, farmer or fan of organic foods. This conference is funded in part by our generous sponsors: Farm Credit East (farmcrediteast.com), the Agricultural Justice Project (agriculturaljusticeproject.org) and the Clif Bar Family Foundation (clifbarfamilyfoundation.org).

This Winter Conference is NOFA/RI’s largest educational and fundraising event. Proceeds will support educational programs for farmers, landscapers, designers and gardeners all year long.

These constituents will be joined by agricultural professionals, university educators and extension specialists for a full day of workshops, networking sessions, our annual meeting and a delicious potluck meal.

Hope & Main is a value-added, commercial kitchen incubator with a large meeting space for 150 attendees and smaller rooms for concurrent sessions.

Vendors and related organizations will offer their products and mission in a generous lobby. Morning and mid-day coffee and tea will be provided. Conference participants are invited to bring a food or beverage item to share for our potluck lunch. Learn more and register at nofari.orgevents/winter-conference. www.rifitmag.com | volume two issue five

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RIFIT | Fitness, Health and Wellness

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RIFIT | Fitness, Health and Wellness

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Kid’s Fitness

www.rifitmag.com | volume two issue five

17

Bike Safet

H O W T O S TAY S A F E It’s a beautiful day — the sun is shining, the birds are chirping. What could be more perfect than a bike ride? But wait! Before you pull your bike out of the garage, let’s find out how to stay safe on two wheels.

WHY IS BICYCLE SAFETY SO IMPORTANT? Bike riding is a lot of fun, but accidents happen. The safest way to use your bike is for transportation, not play. Every year, about 300,000 kids go to the emergency department because of bike injuries, and at least 10,000 kids have injuries that require a few days in the hospital. Some of these injuries are so serious that children die, usually from head injuries.

A head injury can mean brain injury. That’s why it’s so important to wear your bike helmet. Wearing one doesn’t mean you can be reckless, but a helmet will provide some protection for your face, head, and brain in case you fall down.

A HELMET HOW-TO Bike helmets are so important that the U.S. government has created safety standards for them. Your helmet should have a sticker that says it meets standards set by the Consumer Product Safety Commission (CPSC). If your helmet doesn’t have a CPSC sticker, ask your mom or dad to get you one that does. Wear a bike helmet EVERY TIME YOU RIDE, even if you are going for a short ride.

Your bike helmet should fit you properly. You don’t want it too small or too big. Never wear a hat under your bike helmet.

If you’re unsure of whether your helmet fits you well, ask someone at a bike store.

Once you have the right helmet, you need to wear it the right way so it will protect you. It should be worn level and cover your forehead. Don’t tip it back so your forehead is showing.

The straps should always be fastened. If the straps are flying, it’s likely to fall off your head when you need it most. Make sure the straps are adjusted so they’re snug enough that you can’t pull or twist the helmet around on your head.

Take care of your bike helmet and don’t throw it around. That could damage the helmet and it won’t protect you as well when you really need it. If you do fall down and put your helmet to the test, be sure to get a new one. They don’t work as well after a major crash.

Many bike helmets today are lightweight and come in cool colors. If you don’t love yours as it is, personalize it with some of your favorite stickers. Reflective stickers are a great choice because they look cool and make you more visible to people driving cars.

HELMET’S ON, NOW WHAT? Riding a bike that is the right size for you also helps keep you safe.

•

When you are on your bicycle, stand straddling the top bar of your bike so that both feet are flat on the ground.

•

There should be 1 to 3 inches (2.5 to 7.6 centimeters) of space between you and the top bar.

HERE’S A SAFETY CHECKLIST YOUR MOM OR DAD CAN HELP YOU DO: •

Make sure your seat, handlebars, and wheels fit tightly.

•

Check and oil your chain regularly.

•

Check your brakes to be sure they work well and aren’t sticking.

•

Check your tires to make sure they have enough air and the right amount of tire pressure.

BE SEEN, BE SAFE! Wearing bright clothes and putting reflectors on your bike can also help you stay safe. It helps other people on the road see you, and if they see you, that means they’re less likely to run into you. Daytime riding is the safest, so try to avoid riding your bike at dusk and later.

A head injury can mean brain injury. That’s why it’s so important to wear your bike helmet.

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RIFIT | Fitness, Health and Wellness

ty for Kids

ON TWO WHEELS You’ll also want to make sure that nothing will get caught in your bike chain, such as loose pant legs, backpack straps, or shoelaces. Wear the right shoes — sneakers — when you bike.

Sandals, flip-flops, shoes with heels, and cleats won’t help you grip the pedals. And never go riding barefoot! Riding gloves may help you grip the handlebars — and make you look like a professional!

But avoid wearing headphones because the music can distract you from noises around you, such as a car blowing its horn so you can get out of the way.

WHERE TO RIDE You need to check with your mom and dad about where you’re allowed to ride your bike. You need to know how far you’re allowed to go and whether you should ride on the sidewalk or in the street. Kids younger than 10 years old should ride on the sidewalk and avoid the street.

No matter where you ride, you need to keep an eye out for cars and trucks. Even if you’re riding on a sidewalk, a car may pull out of its driveway into the path of your bike. If you’re crossing a busy road, it’s best to walk your bike across the street.

A bike path free of cars is a great choice if there’s one in your area. Just remember to share the path with the other riders, walkers, and strollers who also might be using it! And if you’re going on a long ride, bring some water along with you.

Keep an eye on the road ahead so you can be prepared for big hills and road obstacles.

HAND SIGNALS It will also help to learn some hand signals. These are like turn signals and brake lights for bikers. It helps cars and trucks know what you will do next so they don’t run into you.

Now that you’ve learned those hand signals, we’d like to give you a big thumbs-up for finding out more about bike safety!

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

The Nemours Foundation/KidsHealth®. All rights reserved.

www.rifitmag.com | volume two issue five

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KID’S FITNESS Weplay Rocking Seesaw It has a rubber anti-slip design that allows for sensory stimulation while preventing injury.

The left to right movement helps to develop coordination and balance.

Est. Price: $65.00

Can be purchased on amazon.com

Air Kicks Anti-Gravity Running Boots Powered by JUMPING JAXÂŽ T-Spring technology: Low-impact and gentle on ankles, knees & back.

Extended range of Replacement T-Springs available for changes in user body weight.

Est. Price: $179.95

Can be purchased on amazon.com

Ezyroller Blue Ride On Easy to assemble & ready to ride in 5 minutes or less.

It comes with an extendable bar so it can grow with the rider.

The low hands-free design is incredibly stable & easy.

Est. Price: $99.99

Can be purchased on amazon.com

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RIFIT | Fitness, Health and Wellness

SPRING

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G 2015

POOF Hot Ropes Jump Ropes Combines play with active exercise that’s fun for all.

Designed for hi-speed, no friction, easy jumping, Double Dutch fun.

Recommended for children 6-years of age and older.

Est. Price: $9.50

Can be purchased on amazon.com

Twister Rave Hoopz Game Spin to Master 20+ Tricks!

Light it up to Level Up! The Longer You Go, the More You’ll Glow!

Includes 2 TWISTER Rave Hoopz.

Est. Price: $12.50

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Gonge Ultra Soft Foam Horseshoe Set The heavy foam horseshoes insures no one being hurt playing the game.

Teach beginners the techniques and skills needed for accuracy in throwing.

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www.rifitmag.com | volume two issue five

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Be a FIT Kid There’s a lot of discussion these days about fit kids. People who care (parents, doctors, teachers, and others) want to know how to help kids be more fit. Being fit is a way of saying a person eats well, gets a lot of physical activity (exercise), and has a healthy weight. If you’re fit, your body works well, feels good, and can do all the things you want to do, like run around with your friends.

Some steps only parents can take — such as serving healthy meals or deciding to take the family on a nature hike. But kids can take charge, too, when it comes to health. Here are five rules to live by, if you’re a kid who wants to be fit.

The trick is to follow these rules most of the time, knowing that some days (like your birthday) might call for cake and ice cream.

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

Drink Water & Milk When you’re really thirsty, cold water is the best thirst-quencher. And there’s a reason your school cafeteria offers cartons of milk. Kids need calcium to build strong bones, and milk is a great source of this mineral. How much do kids need? If you are younger than 9 years old, drink 2 cups of milk a day, or its equivalent. If you’re older than 9 years

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RIFIT | Fitness, Health and Wellness

old, aim for 3 cups of milk per day, or its equivalent. You can mix it up by having milk and some other calcium-rich dairy foods.

when they need to stop eating. Eating too much can make you feel uncomfortable and, over a period of time, can lead to unhealthy weight gain.

You probably will want something other than milk or water once in a while, so it’s OK to have 100% juice, too. But try to limit sugary drinks, like sodas, juice cocktails, and fruit punches. They contain a lot of added sugar. Sugar just adds calories, not important nutrients.

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

Listen to Your Body What does it feel like to be full? When you’re eating, notice how your body feels and when your stomach feels comfortably full. Sometimes, people eat too much because they don’t notice

Be Active One job you have as a kid — and it’s a fun one — is that you get to figure out which activities you like best. Not everyone loves baseball or soccer.

Maybe your passion is karate, or kickball, or dancing. Ask your parents to help you do your favorite activities regularly. Find ways to be active every day. You might even write down a list of fun stuff to do, so you can refer to it when your mom or dad says it’s time to stop watching TV or playing computer games!

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

This information was provided by KidsHealth®, one of the largest resources online for medically reviewed health information written for parents, kids, and teens.

For more articles like this, visit KidsHealth.org or TeensHealth.org. © 1995- 2014 .

The Nemours Foundation/KidsHealth®. All rights reserved.

by Kim Paré, Providence, RI

Human Services recommends that young people ages 6-17 engage in at least one hour of physical activity each day. I am a mom and even as a fitness professional, it is sometimes hard to build that balance between my job and making sure my kids get the outdoor activity time they need. Kids are sponges. They absorb information from their surroundings every day. What they absorb is largely controlled (in the early years) by what they see their parents doing. We see this all the time--think of the boy who plays with Legos because his dad is an architect or the girl whose Barbie is taking care of a stuffed animal because her mom is a veterinarian. What we do daily as parents has a direct effect on what our children do.

If you come home from work, plop down on the couch and watch two hours of television, what do you think your child is thinking? Conversely, if you get home, lace up your sneakers and take that child for a walk, what message does that send?

A study done by the Kaiser Family Foundation found that today, 8-18 year-olds devote an average of 7 hours and 38 minutes to using entertainment media across a typical day, amounting to more than 53 hours a week.

Walking, biking, kayaking, hiking and swimming are just a few things you can do with your kids.

As the warm weather arrives, I am making an extra effort to ensure that we use family time as an opportunity to get outside and get active. Right now is the perfect time to get outside and get moving! The weather is great, and there are so many outdoor activities for families. Walking, biking, kayaking, hiking and swimming are just a few things you can do with your kids. Even babies and toddlers can be toted around in strollers, bikes and boats. If it’s not raining, there is no reason to be inside! The Centers for Disease Control and Prevention states that building these active habits will help your children focus better in school, be more likely to achieve academic goals, and set them up for healthy lifestyle practices as an adult.

Rhode Island has some of the most beautiful places to stay active. Try biking the East Bay Bike Path, kayaking Narrow River in Narragansett, or even walking the Cliff Walk in Newport. These are all inexpensive ways to keep you and your family moving this spring. And a family that plays together, stays together. These are the moments your children will remember. They will not have fond memories of playing video games by themselves all spring. You don’t need to travel far. Go to your local playground, and instead of burying yourself in your iPhone while the kids play, join them or suggest a game of tag for all of you.

Baby steps are okay! It can be as simple as going for a 10-minute walk after dinner. They’ll be happier, healthier, and they might just soak up more than sunshine...they’ll watch you and learn how to stay active for life. Now grab the sunblock, get outside and go have fun!

Kim is the Group Fitness Director at CORE Center of Real Energy and she routinely takes her 3 kids and her workouts outside!

www.rifitmag.com | volume two issue five

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Mind/Body Exercise T O

H E L P

by Melody Gamba, Providence, RI

A healthy body combines physical, emotional and mental strength. Every child can benefit from a positive mind, confidence and self-respect. How much of your children’s activities promote the development of a positive and strong mindset?

We often focus on physical attributes such as strength, speed and agility. Our children’s mindset is key in all aspects of life from schoolwork, to time with family and friends and after-school athletic activities. By training the body and the mind at a young age, we help set up our children for success in approaching life situations, dealing with stress and aiding in the development of effective coping mechanisms.

Mind/body exercise techniques are one of the many ways we can provide our children with the right tools to prepare them for the challenges of adulthood. Below is a short list of a few of my favorite mind/body techniques for children. All of these techniques combine a system of exercises for mental and physical health while increasing physical strength, flexibility and posture and teaching the use of breath in movement.

1. PILATES

“Pilates allows youths to learn about their bodies and how it works—and gives them something to strive for,” Moria

E M P O W E R

Merrithew, the executive director of education and co-founder of Merrithew Health & Fitness™.

2. YOGA

Christina Enneking, the founder of Heart Happy Yoga, a studio in Los Gatos, California, believes yoga introduces cornerstone values “such as non-harming, truthfulness, moderation, cleanliness, gratitude and self-discipline.”

3. TAI CHI

Taoist Tai Chi Society of Australia executive director Peter Cook says, “Tai chi has become increasingly ‘mainstream’ and recognized by both health professionals and the public as highly beneficial...Tai chi helps to reduce stress and improve concentration. The continuous flowing movements have a calming effect on the mind and can improve mood and cognition.”

In this fast-paced world everything is at our fingertips with a tap of a screen. I encourage you, along with the children in your life, to take a moment to unplug, slow down a little, quiet the mind and focus on the positive. It seems the pace of life and the world around us will only continue to intensify in speed. As we shift into a new season, let us

Our children’s mindset is key in all aspects of life from schoolwork, to time with family and friends and after-school athletic activities.

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RIFIT | Fitness, Health and Wellness

C H I L D R E N use this opportunity to educate and train our children about the importance of a healthy mindset in addition to a strong body to carry us through each day.

Melody is the Pilates Director at C.O.R.E. Pilates Mind/ Body studio and a professional dancer with Fusionworks Dance Company. After personally using Pilates as rehabilitative exercise from a serious dance injury, she is passionate about helping others enjoy an energized, pain-free life through movement.

TIPS TO HELP YOU PROTECT YOUR CHILDREN Our bodies create a tremendous amount of heat. Normally, they’re cooled through sweating and by heat radiating through the skin.

But in very hot weather, high humidity, and other conditions, this natural cooling system may begin to fail, letting heat in the body build to dangerous levels. This can cause heat illness, which includes conditions such as heat cramps, heat exhaustion, or heatstroke.

Heat Cramps Heat cramps are brief, painful muscle cramps in the legs, arms, or abdomen that may occur during or after vigorous exercise in extreme heat. The sweating that occurs with intense physical activity causes the body to lose salts and fluids. This low level of salts causes the muscles to cramp.

Kids are particularly at risk for heat cramps when they aren’t drinking enough fluids. Although painful, heat

cramps on their own aren’t serious. But cramps can be the first sign of more serious heat illnesses, so they should be treated right away to help avoid any problems.

What to Do: A cool place, rest, and fluids should ease a child’s discomfort. If possible, give them fluids that contain salt and sugar, such as sports drinks. Gently stretching and massaging cramped muscles also may help.

Heat Exhaustion Heat exhaustion is a more severe heat illness that can occur when someone in a hot climate or environment hasn’t been drinking enough fluids.

What to Do: • Bring your child to a cooler place indoors, an air-conditioned car, or shady area.

• Remove your child’s excess clothing.

• Encourage your child to drink cool fluids containing salt and sugar, such as sports drinks.

• Put a cool, wet cloth or cool water on your child’s skin.

• Call your doctor for advice. If your child is too exhausted or ill to drink, treatment with intravenous (IV) fluids may be necessary.

If left untreated, heat exhaustion can develop into heatstroke, which can be fatal.

Heatstroke The most severe form of heat illness is heatstroke. Heatstroke is a life-threatening medical emergency.

In heatstroke, the body cannot regulate its own temperature. Body temperature can soar to 106°F (41.1°C) or even higher, leading to brain damage or even death if it isn’t quickly treated. Prompt medical treatment is required to bring the body temperature under control.

Factors that increase the risk for heatstroke include overdressing and extreme physical activity in hot weather with inadequate fluid intake.

Heatstroke also can happen when a child is left in, or becomes accidentally trapped in, a car on a hot day. When the outside temperature is 93°F (33.9°C), the temperature inside a car can reach 125°F (51.7°C) in just 20 minutes, quickly raising body temperature to dangerous levels.

What to Do: Call for emergency medical help if your child has been outside in extreme temperatures or another hot environment and shows one or more of these symptoms of heatstroke: • severe headache • weakness, dizziness • confusion • nausea • rapid breathing and heartbeat • loss of consciousness • seizure • no sweating • flushed, hot, dry skin • temperature of 104°F (40°C) or higher While waiting for help: • Get your child indoors or into the shade.

• Undress your child and sponge or douse him or her with cool water.

• Do not give fluids unless your child is awake, alert, and acting normally.

An Ounce of Prevention To help protect kids from heat illness: • Teach kids to always drink plenty of fluids before and during activity in hot, sunny weather even if they’re not thirsty.

• Make sure kids wear light-colored, loose clothing and use sunscreen when outdoors.

• On hot or humid days, make sure your kids only participate in heavy activity outdoors before noon and after 6 p.m.

• Teach kids to come indoors, rest, and hydrate immediately whenever they feel overheated. © 1995-2014. The Nemours Foundation/KidsHealth®.

Reprinted with permission.

www.rifitmag.com | volume two issue five

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Practice? We Talkin’ ‘Bout Practice?

by Ryan McGowan, Warwick, RI

Indeed! If you are reading this, then chances are you have a solid “fitness base.” However, fitness is just one component of physical competence. How do athletes get better at their sport? Yes, they work out, but they also do drills and practice techniques relevant to their game.

As normal folk, we still need to be competent at natural movements. Lots of people get hurt shoveling snow (yes, that’s a natural movement in New England), being active on vacation, or doing basic household tasks. Furthermore, (in my opinion) adults should strive to keep up with kids for as long as possible!

To accomplish this, we need to train skills like crawling, jumping, climbing, balancing, lifting, carrying, throwing, etc. I believe this is a better and more enjoyable use of time than monotonous fitness routines where we operate machinery in zoo-like gyms that (somewhat) simulate these movements. Besides, in this crazy world of limited, precious free time, why spend it doing anything that we don’t truly enjoy? This ain’t no dress rehearsal!

Here are 5 reasons to practice playing instead of doing your workout chores:

•

•

Fun! Look around – how many people at the gym are smiling? Compare that to kids on the playground or at recess. If we find movement fun, we are more likely to be consistent with it rather than doing it because we’re “supposed to.”

Usefulness! Whether you’re a parent, a stunt double, or a retired jetsetter;, these skills apply to real life demands.

Also, having knowledge of many techniques may be called upon in times of emergency, and you are less likely to panic if you have a plan.

•

•

•

Fitness is a side benefit! Practicing these moves will definitely improve conditioning. This provides a great ROI as we develop strength, endurance, and skill at the same time!

Brain power! Mindful practice forces us to think about how we move, which is always a good thing! We also improve coordination when establishing movement patterns.

Additionally, playing boosts creativity.

Reward! I hear it all the time: “I hear it all the time: “I feel like a kid again!” I believe that’s our brain giving us positive feedback for going back to innate movements. If it feels good, keep doing it (responsibly)!

So how do you get started?

• •

• • •

Check out MovNat and Animal Flow; both have free material on their websites, social media and YouTube channels.

Begin with the basics – lift, crawl, and balance in a controlled setting. Increase intensity and/or contextual demands as your comfort with these movements grow. Don’t worry, you will be climbing 25’ coconut trees in no time!

Don’t go crazy! Aim to learn 2-3 new moves per skill session.

That’s it!

Emulate kids. Take them somewhere and try to keep up with them. Good luck!

Sign up for an obstacle course race. These events demand more than moving nominal weights in a straight line and will likely highlight some “missed spots” in your training.

Enjoy the journey to physical competence folks!

Ryan McGowan is a former engineer and ironman who left the commercial construction industry to pursue his passion of helping people become healthier and more adventurous. His company, Laid-back Fitness, is located in Warwick and is a combination of a fitness center and playground.

Emulate kids. Take them somewhere and try to keep up with them. Good luck!

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FITNESS WELLNESS

KEEPING YOU ON PACE HEALTH

by Christopher Hughes, RI

Swimming will keep you on pace, diversify your workouts and add a fun dynamic to your training. Swimming and aquatics complement any workout goal. I’ve gained an appreciation for the benefits of swimming by watching my two oldest sons swim competitively over the last few years. The discipline of land workouts and swimming not only helps with endurance but it also builds strength, enhances recovery, reduces pain and with the summer approaching is a great way to cool off.

The endurance gain from swimming combined with your land running workouts aid in recovery as swim sessions increase your oxygen capacity while allowing your legs to take a break from the impact of your feet striking the ground. Swimming stimulates forgotten muscle groups by providing a change in movement patters through the full-body workouts. Running in water or aqua jogging provides the most relevant workout for a runner. The no impact nature of running in water allows the injured or over-trained athlete to continue to log the miles while providing much needed relieve to the joints of the body.

You can strengthen the muscles, contribute to good form and train more efficiently. In runners swimming can serve as an anti-inflammatory therapy, introduce new ranges of motion, strengthen muscles and can help the runner avoid overcompensation injuries.

Swimming will keep you on pace, diversify your workouts and add a fun dynamic to your training.

Swimming complements any athletic training practice.

Swimming promotes many more variations of workouts compared to running. Depending on the sport training you are working on you can focus on technique and tailor drills that target a specific muscle group. For example, if your legs need a rest, you can still achieve aerobic exercise by swimming steady laps for a period of time or increase intensity with interval sprints. The hydrostatic pressure, resistance and water temperature contribute to building muscle. The buoyancy of water practically eliminates the effects of gravity and reduces the impact from your body weight. Swimming laps or including an aquatics workout to your training can help you achieve your fitness goals while in the water.

Swimming and / or aquatic workouts provide health benefits for all ages at almost all fitness levels. Whether you are looking for cross-training solutions or improving your time on your breast stroke, rehabilitating an injury, trying to lose weight or just seeking a gentle exercise routine swimming and aquatics are a great option. The low impact fitness, buoyancy and resistance of swimming create an opportunity for people of all ages to reap the benefits water’s forgiving environment.

Numerous publications around the world describe overwhelming evidence that swimming may increase your life expectancy, decrease heart disease, diabetes and other chronic illnesses and pain. Therapeutic aquatics programs led by aquatics trained physical therapists are proven to alleviate pain, decrease swelling, aid in injury rehabilitation, improve unsteady gait, ease pregnancy discomfort and help with weight loss.

In addition to beating the heat this summer hit the water with a purpose this year. Swim fast, swim hard, get in some laps and have some fun!

Christopher Hughes is a Director at Performance Physical Therapy and a fitness enthusiast. Chris can be reached at chughes@performanceptri.com

www.rifitmag.com | volume two issue five

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FITNESS WELLNESS HEALTH

Winning at Spo

by Matt Espeut, Providence, RI

My goal is to help everyone be better, stronger, and faster. I train everyone from age 14-90, and over the years my client base has shifted, oddly enough by age group. In my personal training business, there was a time that I had a lot of forty-something women clients, then it transitioned to 30-year-old men as my majority, then it shifted to 60-year-old women and men, and so on, probably because working with a personal trainer happens mostly by referral, and clients come from satisfied customers telling their friends how successful they are with my programs.

Over the last two years, I’ve volunteered to help a local high school football team with their conditioning, and the other coaches and players were happy with the results it produced.

One year went into two, and this year I proudly watched the Shea High School’s football team, The Raiders of Pawtucket, ranked #4 in the state, play in the state’s Super Bowl for Division II. They came in second in the state—and I’m not sure who was prouder—me, as the trainer, or the team members and their families.

My training focuses on injury prevention, maintenance of high levels of energy and flexibility, as well as core strengthening and agility. Over time, as I’ve brought this wonderful group of kids to my new gym to work out on our equipment using a structured fitness center routine, I’ve had the privilege of getting to know them better.

For those who are parents of young, athletic students in middle or senior high school, and who may be thinking about athletic scholarships for college, or just helping their kids be the best they can be at their sport, here are some thoughts:

Different Types Of Teens

I have had experience with different types of teens—some athletes, some not—and it’s been a great personal reward to help them with physical and mental well-being. As I’ve increased my work with teens, my awareness of how important it is for them to train and eat properly has also increased.

Athlete Or Not, It All Starts With The Basics

My observations are that teens, in general, are

think of an athlete trying to perform at a high level without the proper training and conditioning.

It is backwards, and dangerous.

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FITNESS WELLNESS HEALTH

orts

and Life!

awkward. They have weak cores, poor balance and stability, and lack coordination. This goes for most athletes, with the exception of those who are gymnasts. Part of this is due to poor programming and improper training. I find that they go to YouTube or muscle magazines for their workout direction, where there is a generalized lack of attention to core and proper movement patterns. Even on an athletic level, most coaches at high school levels know the game and strategy of the game, but lack resources and time to provide proper strength and conditioning training. At the pro level, do you think professional coaches focus on how to get someone in top conditioning shape? Or are they more focused on the particulars of plays and strategy? And how many high schools have a coach that specializes in strength and conditioning? With all of that being said, think of an athlete trying to perform at a high level without the proper training and conditioning. It is backwards, and dangerous.

Risk Of Injury

Teens playing contact sports without the proper conditioning are at higher risk of injury.

Another reason for their awkwardness is that they are not fully developed at this age. They are still growing, and sometimes not uniformly.

Their bones grow faster than their muscles in some cases, causing long, lanky limbs, with loose, unstable joints. Doing the proper types of exercise is extremely important at this age because their bodies are still developing and

high-risk exercises that load the spine should be avoided until an individual is strong and stable enough to support such activities. Attention must be paid to movements and addressed accordingly. When trained and fed properly, this age group responds quickly to exercise and conditioning. Whether your child is an athlete or not, it is a good idea to give them incentive to, and educate them about, exercise. It will pay off in the long run.

I always start by developing a mutual respect between us, and explaining what and why we are doing something. I helped a friend’s teenage daughter lose 65 pounds by educating her on food quality, then she took over and did it on her own in a healthy way. Exercise is important at any age, but safe exercise is essential at this age.

I’ve recently started a fitness program just for teen athletes. Whether it’s being more fit, healthier, or having a mindset to win in life—or get that scholarship—if I can help, I want to. And, while we didn’t win the overall championship this year, all ‘my boys’ on The Raiders team are winners—winners in life!

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

www.rifitmag.com | volume two issue five

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FITNESS WELLNESS

Let’s Get This Done HEALTH

by Jen Morin, Seekonk, MA

In the years that I have been involved in personal training, and now teaching personal trainers, one of the biggest topics discussed is behavior change. Whether your goal is weight loss, increasing muscle, bettering your overall health or training for an event, change must occur in order to accomplish the goal. The struggle most have is making consistent steps towards that goal.

is just keeping the momentum going. Finding ways in which to hold yourself accountable and stay on track is what is needed to maintain those small goals. There are so many ways in which you can hold yourself accountable to achieve those goals; it’s up to you to find the best way. Ideas with accountability break down into two main areas:

•

Tell someone - Share your goals with a friend, relative or

•

Write it down – Put your goals out where you will see them

As trainers, part of our job is helping individuals make those steps and stay consistent by holding them accountable to the goals that they’ve made. In this process, there are a few key items:

YOUR GOAL – MAKE SURE IT’S A S.M.A.R.T. GOAL – Specific,

Measurable, Achievable, Realistic, and Time-Oriented. Basically you want to have a measureable goal (how much weight to lose, miles to run, etc.) to know when you have reached that goal and a timeline in which you wish to attain it. That goal must also be realistic and achievable based on your current weight, fitness level, etc.; otherwise, you may be setting yourself up for failure right from the start. If you’re unsure of what an achievable or realistic goal may be, sit down with a personal trainer to talk over your game plan.

SMALL GOALS – Break down your main goal into smaller goals. This could include daily or weekly goals. For example, in order to better my nutrition and lose weight, I’m going to include five servings of vegetables each day. So that would be a daily goal that would ultimately help achieve a much larger goal such as weight loss.

ACCOUNTABILITY – It’s great to have small goals that will lead to your ultimate goal, but where most struggle,

If you’re unsure of what an achievable or realistic goal may be, sit down with a personal trainer to talk over your game plan.

even a personal trainer. This makes them very real (no more procrastination) and gives you someone to check in with. A friend may become a workout partner or someone that will check in with you to see your progress. A trainer will not only help you map out your goals, but will also hold you accountable to them—that is their job! each day—your calendar, planner, or on your mirror—so you’re constantly reminded of what you intend to do. If you plan it out and put it into your day’s plan, there’s a greater chance of it happening.

Along the way I have read many books on selfimprovement and organization and I’ve come across other tips, from which I’ve taken bits and pieces that have personally helped me attain goals. One of my favorites is Brian Tracy’s Eat that Frog, where he explains great ways to avoid procrastination. To this day, I still write down my daily “to-dos” and put a star next to the tasks I would most likely avoid or put off, so that I get them done first. In my personal training class at MTTI, one of my students, Star Brooks, explained to the group her method of getting “it” done, which she took from Jerry Seinfeld’s productivity secret “Don’t Break the Chain.” That was the first time I had heard about that method of checking off the day for which you accomplish the goal so that you “Don’t Break the Chain.” This can be used for daily goals such as exercise, eating your veggies, or even trying to get the kids to do their chores (where I’m going to be using this method)—thank you Star! No matter what you choose to use, there are many suggestions and methods out there for you to maintain your momentum and stay accountable to your goals.

Jen Morin MS, ACSM-RCEP, is a Personal Fitness Training (PFT) Instructor at MTTI Education for Employment and a Registered Clinical Exercise Physiologist through ACSM. She created the PFT program curriculum, which prepares students for the Functional Movement Screen and ACSM Personal Trainer Certification. She has 18 years’ experience in the fitness industry as a personal trainer, group exercise instructor and program director. www.mtti.edu

www.rifitmag.com | volume two issue five

31

Swimming vs. Ru

Which is a Bet

By Kelly Everson vigorous 7-minute workout goes from Everyone knows that exercise is a 70 to 85 percent maximum heart rate. key part of losing weight. However, not every exercise is created equally.

You can burn off roughly 350 calories during For example, is running a mile better a vigorous, intense 30-minute swim. If you or worse than swimming a mile? burn 500 calories more than you eat every The answer is that if you can pick day, you can lose a pound a week. You can swimming over running, you are making lose almost 90% of your body weight with the right choice for your weight loss swimming. It takes more physical effort to workout. swim two miles than it does to run two miles.

In other words, swimming takes more of a Running vs. Swimming cardio effort than running does.

Both exercises have their advantages for healthy weight loss and both exercises Another plus to swimming is the water can help improve your cardiovascular resistance. Water resistance is stronger than health, it is just that the advantages for the wind resistance associated with running. swimming outweighs running.

You can get consistent resistance if you swim in the pool. Running offers unpredictable What are the benefits of swimming? resistance. The amount of calories you burn When you swim, you get a full-body is affected by the resistance. Swimming is workout that is easier on your joints than best for joint pain prevention. It is a low-impact running. When you are swimming, you are exercise, and it is better for older people to working mostly your lower body, including pick swimming over running. your guts, hamstrings, calves and quadriceps.

However, swimming does also work your upper body muscles more than running does. Your Don’t Count Running Out arms and other upper body muscles are used to Running is a great runner up. You can burn pull your body though the water, building upperalmost 700 calories if you run seven miles an body strength. hour. There is more potential to lose weight with running, but for overall health purposes, Swimming for thirty minutes a day helps swimming is the better option, especially for you lose weight if your calorie intake people who suffer from arthritis and other is consistent. Your intensity has to be joint problems. Plus, you can swim for thirty vigorous if you want this to work. The minutes a day, but for running to be effective, it Centers for Disease Control and is best to run for at least an hour a day.

Prevention classifies a moderateintensity workout as any workout Running also helps you build stronger bones, that keeps you at 50 to 70 because it increases your bone mineral percent maximum heart rate. A density. However, there is a downside to this.

f w

sw the bes If you like a c in terrain and w to improve yo bones, running is the better choice.

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unning

FITNESS WELLNESS HEALTH

tter Weight Loss Workout?

can increase your chances of getting bone fracture. Your arms do move while you If you want a run,aRunning but it is not going up against resistance like it does in swimming. Thus, you do not get full upper-body workout. One way to help is full-body workout toacarry weights while you run. It can help to increase your upper-body workout. You should with consistent know this medical information.

There are some other advantages to running.

If you do not have your own swimming pool, conditions, toitadhere can be hard to get swimming time. You have to your club, gym or public pool’s schedule. You will also have to compete with people for room to swim. However, wimming is withotherrunning, you can run anywhere. If it is raining outside, you can run on a treadmill to lose weight. You can run in a park, on your st option. street, in a parking lot, etc. There are plenty of places you can run. You can make your running more difficult or easier depending on change where you run. For example, you can change the incline on your treadmill or run up and down hills and valleys in a park. want When it comes to working out, both swimming and running are great choices for burning calories. If you want a full-body workout with our consistent conditions, swimming is the best option. If you like a change in terrain and want to improve your bones, running is the better s choice.

Either way, adding physical activity to your life is a positive step in healthy living.

Kelly Everson (@kellyeverson12) is an American author and MA in English literature. She is a health article writer who has written numerous articles/online journals on stretch marks, pregnancy, sleep disorders, female health and joint pain problems. She is also passionate about health, beauty and fitness. She has been contributing to Consumer Health Digest since 2011, Examiner since 2013, Epochtimes & Healthline since 2014.

www.rifitmag.com | volume two issue five

33

FITNESS

Consistency = Success WELLNESS HEALTH

by Angela Gargano, Cranston, RI

Consistency is a pattern of behavior. As a competitor, I find that this is the hardest part about maintaining a healthy lifestyle.

Consistency is extremely difficult without setting goals for yourself to keep you on the right track. Before I had fitness competitions to keep me on track, I definitely struggled. That is why I want to help competitors/non-competitors stay on point!

My goal is to help people live a sustainable, consistent, healthy lifestyle. Summer is quickly approaching, so it is imperative to stay consistent with your nutrition and workouts!

TIPS ON HOW TO STAY CONSISTENT WITH YOUR HEALTHY LIFESTYLE: 1.

Plan and Schedule: Plan and schedule out your workouts as if they are business meetings. By writing it down and planning it out, you are more likely to keep on track.

2. Make Healthy Foods Accessible: Prep your meals for the week. By prepping your meals for the week, you are

Summer is quickly approaching, so it is imperative to stay consistent with your nutrition and workouts!

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RIFIT | Fitness, Health and Wellness

less likely to try and binge eat anything you can find in the house that is unhealthy.

3. Buddy System: Find someone with the same or similar fitness goals and work out together. This can be the person to hold you accountable.

4. Set Goals for Yourself: Whether it be a Sunday Shred, a Tough Mudder, or just a weight loss goal in a certain timeline, setting a goal is a great motivator.

5. Move on from BAD DAYS: Don’t fall behind because of one BAD DAY. Everyone has their bad days when they are not on track. That does not mean you have failed. We are all human; pick yourself up and continue on your same fitness path. Don’t let one bad day stop you!

6. Take it Slow: Make sure that you are setting realistic goals for your timeline. Some people try to take on too much too fast, which becomes extremely overwhelming. Take it slow and one day at a time. Success will come!

Originally from New Jersey, Angela studied for her undergrad at Rhode Island College, receiving a degree in Biological Chemistry (B.S), and also competed in Division III NCAA Gymnastics.

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WELLNESS HEALTH

Prop

HERE ARE SO

Once you are in the market, stick to the plan, even if the double-stuffed Oreos are on sale two for five.

Don’t let them sucker you in.

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WELLNESS HEALTH

per Nutrition

O M E WAY S T O K E E P I T S I M P L E !

by Thiago Santos, Pawtucket, RI

Nutrition today has become more confusing than ever and in the meantime, the obesity epidemic continues to grow. How is this possible when there is no shortage of diets, drugs, and exercise tapes to choose from?

All of our senses are constantly stimulated with advertisements coming from every direction. Every time I put the television on, I see the latest Insanity and P90x infomercial telling me how to get fit. It’s impossible to listen to the radio or even go to the grocery store without being persuaded to lose weight. Several billions of dollars are spent on weight loss products each year, but it’s still not working because one-third of Americans are considered obese. In the next few paragraphs, I will outline some strategies and share my take on living a healthier lifestyle.

I used to say that diets don’t work, but that statement couldn’t be further from the truth. As a matter of fact, I’m confident that any diet that you choose to follow will guarantee success as long as you stick to the rigid plan. “Fad diets” typically require you to commit to eating a particular type of food or to avoid a whole food group in general; hence, the grapefruit or the Atkins diet. For the average individual, it’s not realistic to go from skipping meals and eating takeout regularly to all of a sudden having to cook daily. Before you even walk into the kitchen, you first have to walk into the grocery store to purchase the right type of foods, which can be a challenge all on its own. Changing your eating habits requires you to adopt many small changes. For example, after work on Friday’s you always stop by your favorite local pizza shop to pick up the meat lover pie. It’s no coincidence that you go there every Friday because you have made it a habit. Habits are automatic behaviors that require no thought process. The key to sticking to a long-term plan will require you to replace old habits with some new habits. Don’t expect drastic change overnight; creating new habits can take several weeks.

Something as simple as going to the grocery store to shop for the right foods can be a time-consuming task, and expensive compared to eating convenient fast food. Being conscious of why you do what you do will help you program new habits.

There are two things that you must get into the habit of doing before shopping: First, never go to the grocery store hungry.

Second, don’t head in without a list. Once you are in the market, stick to the plan, even if the double-stuffed Oreos are on sale two for five. Don’t let them sucker you in. Next, make it a game. See if you can complete your trip to the market without setting foot inside the processed food aisles. All the nutrient-dense and major food groups as you know are located around the perimeter of the store. The only exception to going to the aisle would be to buy oatmeal, legumes, peanut butter, and whole grains.

After preparing a wholesome meal consisting of fresh ingredients primarily from the perimeter of the grocery store, you are ready to get your grub on. Your plate should be filled with two palms of vegetables, and one to two palms of protein and carbs. Depending on your goal and activity level, your portion size should vary. If you’re trying to lose weight, eat less and if you’re trying to gain weight, eat more. Remember, as you eat your stomach and brain are not on the same page. Scientists believe that it takes 10-20 minutes for your brain to receive the message from your stomach that you are full. So as you can see it is important to eat slowly to avoid overeating. A rule of thumb to follow is to eat until you are 80% full (good luck figuring that out though!).

Each year billions of dollars are spent on marketing health and diet products in hopes of persuading Americans to take the easy way out, but there is no magic pill or supplement.

Just look around—it’s obvious those “efforts” have fallen short, but meanwhile corporations’ pockets continue to grow fatter, as well as Americans. More than $60 billion dollars are spent yearly on weight loss products. The bottom line is, if we watch our portion sizes and eat less processed foods and more fruits, vegetables, and lean protein, our obesity epidemic would start to move in a better direction.

Diets and exercise don’t always have to be boring or painful.

Recruit a friend to do it with you! Try challenging a friend who has a similar goal as yourself to a little friendly competition to see who can complete their shopping with the least amount of processed foods. If all else fails, find a great personal trainer that can make you accountable and help guide you!

Thiago Santos has a bachelor’s degree from the University of Rhode Island in Kinesiology and is a certified personal trainer through the American Academy of Sports Medicine (ACSM). Thiago brings his enthusiasm for health and fitness and his love for empowering people to FOUNDATIONperformance in Pawtucket and Warren locations.

www.rifitmag.com | volume two issue five

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HEALTH

New Moms Routine

Incorporating Clean Eating and Fitness with a Busy Schedule and a Newborn

by Stephanie M. Cyr-Engro, Coventry, RI

About five weeks postpartum, I was determined to lose all 30 pounds of the weight I gained during pregnancy. For the most part, this was a successful mission; however, losing the last five pounds and getting the toned, lean body I desired was not happening. My energy levels were low from sleepless nights and not eating throughout the day. When I did eat, I was not making healthy choices or consuming proper water amounts.

My exercise routine consisted of weight training and cardio, which was a plus. Now I had to work on my eating habits, water intake and supplementation. All with a newborn and school.

So how do you incorporate clean eating and fitness with a busy schedule and a newborn baby? It’s all about planning…

1. Set a goal: While setting goals, you don’t want to go to the

extreme. Start with a light amount of weight loss or smaller areas of the body you are looking to improve. Focusing on large goals that are not attainable in a short amount of time can lead to disappointment, leading to the yo-yo effect. Making smaller goals will allow you to reach them in a small amount of time, leading to increased confidence and motivation.

2. Plan ahead: Planning ahead leaves little room for the “snack

attack” or cravings to take over. Set a meal plan that works with your lifestyle. Cooking for the week allows moms with busy schedules to still eat healthy and in necessary time frames to maintain your metabolism. It is recommended that you eat every 3-4 hours, with a balance of protein, complex carbs and vegetables for your main meals. Snacks should contain a half serving of protein along with a half serving of a healthy fat, fruit or vegetables.

Focusing on large goals that are not attainable in a short amount of time can lead to disappointment, leading to the yo-yo effect.

Stock your fridge with cooked chicken, brown rice and sweet potatoes so you can just grab and go as needed. For vegetables, use frozen or fresh. Pop in a microwave for four minutes or steam and place in containers. For fruit, always buy fresh, not canned. Canned fruits tend to have extra sugars and sweeteners, which can lead to weight gain. Staying fresh, you get natural sugars and energy.

3. Fitness: Plan a fitness schedule that works for you, is challenging and gets results. Incorporate weights and cardio.

A lot of people make the mistake of putting all their energy into cardio. If this is you, get out of that habit! The more muscle you build, the more fat the body burns, and you’ll get better results.

As a new mother, it’s hard to find time and making excuses seems to be the norm. However, it’s good early on to set aside an hour or two for yourself each day. This may seem selfish and as though you are neglecting your child, but this is not the case. I learned myself that self-care is a necessity in motherhood. Being physically fit makes you both emotionally and psychologically fit.

4. Water consumption and supplementation: The human

body needs water. If you’re not drinking water consistently throughout day, you’re dehydrating yourself and not allowing proper digestion. Drink water! Supplementation is also key to successful weight loss. More often than not, we do not consume all of the nutrients needed from food alone.

Supplements can help aid in nutritional gaps, allowing the body to release fat instead of retaining it. After every workout, you should always have a protein shake to help allow the repair of muscles and growth.

Stephanie is a graduate of political science from the University of Rhode Island and mother of one child. She has competed in Miss Hawaiian Tropic Nationals, WBFF and Fitness Universe. Five and half months post-baby, she competed in Fitness Universe and won second place. She does not have a trainer, nor is she a certified trainer/nutritionist.

She writes based off of life experience and what has and has not worked for herself over the past nine years.

www.rifitmag.com | volume two issue five

39

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WELLNESS HEALTH

H O W

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RIFIT | Fitness, Health and Wellness

F O O D

A F

WELLNESS HEALTH

F F E C T S

Y O U R

by Keri Biron, Woonsocket, RI

Eating the right foods will not make you a better runner—that is where training comes in. However, knowing what to eat, and why, will benefit you in the long run (literally and figuratively) when it comes to how you perform as a runner.

Here are some common road blocks that runners encounter, and how food can help: Many runners can relate. You are in the middle of a run and suddenly find yourself slowing down significantly. Determined to finish, but barely able to lift your legs, you manage to drag yourself the rest of the way. What went wrong?

If lack of training and physical fitness is not to blame, it is likely that a lack of carbohydrates is the problem. Calories from high-carb foods are your best energy source. The carbs you eat are converted into glucose, a simple sugar. Your body then uses glucose either immediately for energy, or it converts into glycogen, which is the fuel stored in the muscles providing your running power. When you “hit a wall,” you have run out of carbohydrates.

Sweet potatoes are a carb-rich food that helps to restore glycogen levels. Also, the skin of the potato contains potassium, which is particularly important because potassium levels drop when you sweat. Bananas are another well-known source of potassium and

knowing what to eat, and why, will benefit you in the long run (literally and figuratively) when it comes to how you perform as a runner.

great for boosting performance and balancing electrolytes.

Bananas are nearly all carbohydrate.

Newer runners know this feeling well—an intense, stabbing pain under the lower edge of the ribcage. While side stitches are common in beginner runners (who tend to breathe shallow and quick), the problem here is not really about what to eat, but rather when to eat. Eating too soon before a run may cause side stitches or other cramping.

Since eating is essential to preventing energy loss, the key is to time your run so that you have food in your system without being too full. Eating a snack or light meal (mostly carbs with some protein) about 1 ½ to 2 hours before you begin running may help. The ideal time to eat will vary from person to person, so experiment to see what works best for you.

Smart training is certainly one way to help prevent injuries, but eating a wholesome diet will help you on and off the running path. The right foods will support your body in building up a strong resistance against muscle strains and tears.

While carbohydrates fuel your running, protein is the food for building and repairing muscles and other soft tissues. Protein helps you recover from injuries and infections more quickly.

Lean beef is a great source of protein (particularly for women, since the rich iron content provides an additional energy boost). Other protein-rich options include chicken, eggs, yogurt, lentils, quinoa and nut butters.

Lastly, while not exactly a food, water is vital. It may seem obvious, but staying hydrated goes hand in hand with all of the above. Dehydration will greatly impact your performance as a runner. In fact, it may even prevent you from running altogether since dehydration leaves people feeling too sluggish to work out.

While it is true that diligent training will help you go the distance, the foods you eat can provide additional advantages. If you tend to experience one or more of these problems as a runner, trying these tips will hopefully give you the answers and results you need for a better running performance and overall experience.

Keri Biron is a Board Certified Holistic Health Practitioner and owner of Zen Mama Coach. She helps parents care for themselves in order to care for their babies by learning achievable ways to have more energy and less stress. www.keribironfamilyhealth.com

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401.871.8436 | laidbackfitness.com www.rifitmag.com | volume two issue five

45

FITNESS WELLNESS HEALTH

EASY STEPS For M

by Brittany Drozd, Providence, RI

I used to dread mornings. OK, snap back to reality! Of course that would be great and all, but I know you can’t do that. I used to dread mornings because I always seemed to have terrible ones. When people said they were a morning person, I just couldn’t understand how they did it.

But one day last fall I reached my own breaking point. I had a new business with too much to do, lacked clarity and focus in my work, and was often unhappy at the end of the day. I hated that this had become my reality for two reasons: 1) I had left my previous job because of the workload and colleagues with negative attitudes, and 2) I’m a therapist and it’s my mission to help people become their best selves and live a life they love.

How can I do that if I’m not living it myself?

Something had to change. One thing I noticed was that I was consistently running late in the morning. I thought this might be the culprit that was throwing off my whole day.

By coincidence—or not, if you believe in the energy of attraction—I came across the book Miracle Morning by Hal Elrod. He tells the story of his deep depression and losing his business and home, only to turn it all around by switching up his mornings! Hal suggests that what we do before 8am will determine the rest of our day.

This definitely got my attention. Before 8am? I was never productive during those hours. Some days 8am was my alarm time! I definitely had some changes to make.

So I took some of what Hal says, and what I know works best for me and my life, and created these easy steps to create your

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RIFIT | Fitness, Health and Wellness

own miracle morning for the most productive, happiest, and connected days of your life.

PMS: Not that kind. Those are the worst mornings! It stands for Prep My Success. To prepare for a successful early wake up call, you need to go to bed early. Set an alarm on your phone for the time you need to go to bed. When it goes off, drop what you’re doing and get to bed! I promise you’ll be way more productive in the morning.

EARLIER RISER: Get up early without hitting the snooze button.

Determine the best time for your schedule, between 5am and 6:30am, to get up. This time is based on your work schedule. If you work later, opt for a slightly later wake up time so you can still be focused at work.

MAKE YOUR BED: Even if your partner is still in bed, make it so that you don’t get back in it! You’ll feel accomplished, and it will keep your sanctuary tidy.

REVIEW YOUR GOALS: Have short- and long-term goals you’re working towards or a vision board? If not, write down three goals now. The morning is a great time to review them; quickly look over your goals to stay connected and focused on them. Even if you can’t work on them today, reminding yourself of your goals will help you make decisions aligned with achieving your goals.

MEDITATION: Set your intention for the day. Mediate on what achieving that intention will look like for five minutes.

PMS by creating reminders of your intention on your phone, calendar, desk, and car.

WORK OUT IN THE AM: Waitttttt…don’t write this idea off yet! Although seemingly dreadful and unnecessarily torturous, a morning workout will be the best thing you’ve ever done for

I used to When people said they were a

FITNESS WELLNESS HEALTH

Making Mornings Better yourself. This can be yoga at home, a run, or an exercise class.

As long as you get your blood pumping and heart racing early in the day, you will reap the benefits for hours to come. You will likely make better food choices, too!

All these things together will give you the momentum to seize the day.

Following through on the morning routine will be easier than you think because there are fewer distractions in the morning.

And accomplishing things you set out to do feels really good!

Surprisingly, we don’t get to bask in this kind of success often enough, so enjoy it!

This routine will boost your confidence. You will pursue things you didn’t have the courage to before because will you feel better about you.

If the routine outlined above seems too daunting, try making one or two changes in your morning before 8am and see what it brings into your life. If you like it, make another change, then another!

And finally, make it your own! It has got to work for you, otherwise you won’t do it. Switch up the times, order, and activities to fit your needs best.

Want to test out my steps? Keep a journal of your wake up times, activities, moods, energy, relationships, and work achievements to track your progress. This insight will likely encourage you to keep going! And share you success with a fellow lady!

Brittany Drozd helps success-oriented individuals by offering them strategies, tools, and support to stop living for everyone else so they can live the life they really want with greater clarity, direction and fulfillment.

o dread mornings because I always seemed to have terrible ones. morning person, I just couldn’t understand how they did it. www.rifitmag.com | volume two issue five

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OVER

50%

of the dust in your home is actually dead skin

15% of you r body w eight is made u

p of skin

1

skin

is the human’s largest organ

is the thickest skin on the human body, located on the foot.

.02mm thick RIFIT | Fitness, Health and Wellness

lose between

20 100hairs a day

A single body hair will grow for

2 6 years

2

1.4mm deep square meters

The thinnest skin is found on your eyelids and is

48

HUMANS

is the average length of skin when stretched out

Recipe of the Month

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

Ingredients

Directions 1. Wash all vegetables thoroughly for 30 seconds.

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

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

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

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

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

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

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

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

49

Saturday, May 9 10:00am 18th annual Ecology Day and Peace Prayer Ceremony Riverpoint COMMUNITY Park W. Warwick RI

Saturday, May 30 USAPL Massachusetts & Rhode Island Open State Powerlifting Championships Next Level Fitness & Athlete Training Center Johnson, RI

Saturday, July 11 8:30am 39th Annual Citizens Bank Save the Bay Swim Date Newport Navy Base Newport, RI

Sunday, May 10 10:00am Steps For Scholars 5K Run/Walk The Met School Providence, RI

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Sunday, May 17 9:00am Walk to Cure Arthritis Lippitt Memorial Park Providence, RI

Saturday, June 6 9:00am Reviver Challenge Diamond Hill Park Cumberland, RI

Sunday, July 19 7:00am Narragansett Bay Half Marathon and 5k Start at Pierce Memorial Stadium East Providence, RI

Monday, May 25 8:30am George Nasuti Novans Pride 5k the gym, LLC Woonsocket, RI

Sunday, June 7 7:00am Ocean State Tour de Cure University of Rhode Island Kingston, RI

Saturday, May 30 8:15am Fr. John V. Doyle School 1st Annual Golf Tournament Exeter Country Club Exeter, RI

Saturday, June 13 All Day Lung Force Walk Warwick City Park Buttonwoods Beach, Warwick RI

Saturday, August 22 8:00am Latino Public Radio’s 5K Run/Walk and Health Fair Roger Williams Park - Temple to Music Providence, RI

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Saturday, July 18 9:00am Run with the Beavers Trail Race Casimir Pulaski Memorial State Park, Chepachet, RI

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