Volume 2 Issue 12

H E A LT H

WELLNESS

BEAUTY

R

FIT

F

volume two issue twelve

FITN

HEALTHY NEW YEAR FEATURED GUIDE TO A

PLUS Local Fitness Enthusiast W I N T E R

LIFESTYLE

FREE

RI

RI Fit News

NUTRITION

7

Common Mistakes When Setting Goals

CHOOSING THE RIGHT

HEALTHCARE PLAN M A R K E T S

A N D

H A R V www.rifitmag.com Ewww.riямБ S tmag.com T |Cvolume A two Lone Eissue N D A1 R | volume issue twelve one

HELPING YOU GET BACK TO LIFE THE LATEST TECHNIQUES AND

TREATMENTS TO ENSURE A SPEEDY AND HEALTHY RECUPERATION.

• NATIONALLY AWARDED BY THE APTA • 2014 JAYNE L. SNYDER PRIVATE PRACTICE OF THE YEAR

TRAINED PROFESSIONALS EVALUATE YOUR REHABILITATION NEEDS. With the largest number of board-certified physical therapists in the state of Rhode Island, Performance is a leader in the healthcare community SPECIALIZED TREATMENT PROGRAMS DEVELOPED FOR INDIVIDUAL NEEDS. No one understands more than we do that you don’t have time to be injured or suffering from pain

We treat a range of conditions.

• Orthopedic Injuries • Sports Injuries • Muscle Imbalance • Post Surgical Rehab • Arthritis

• Osteoporosis • Neurological Disorders • Spinal Care • Geriatric Care • Postural Analysis

NINE RHODE ISLAND LOCATIONS HELPING YOU TO A SPEEDY RECOVERY.

PROVIDENCE • PAWTUCKET • NORTH PROVIDENCE EAST PROVIDENCE • RIVERSIDE • BARRINGTON SMITHFIELD • WOONSOCKET • EAST GREENWICH CALL 401.726.7100 OR VISIT WWW.PERFORMANCEPTRI.COM TO SCHEDULE AN APPOINTMENT RIFIT | Fitness, Health and Wellness 2 FREE CONSULTS AVAILABLE!

Ruth Actual Arthrosurface ToeMotion® Total Toe Patient

Jack Actual Arthrosurface Toe HemiCAP® Patient

THE ACTIVE ALTERNATIVE TO A JOINT REPLACEMENT

HemiCAP® DF

ToeMOTION® Total Toe

After injuring their toes, Jack & Ruth were desperate to find a solution that would allow them to return to their active lifestyle’s. Their surgeons told them about an alternative solution known as the Arthrosurface HemiCAP® implant. Just six months after HemiCAP® surgery, Jack & Ruth were able to return to Golf & Yoga respectively and are finally able to live their active lifestyle’s again.

Join the conversation #stayactive Learn how the HemiCAP® technology is preserving joints and changing lives.

Visit www.arthrosurface.com Actual Arthrosurface® patient shown. Individual results may vary. www.rifitmag.com | volume two issue twelve Seek professional medical advice for specific personal care. 3

We carry top brands with low prices guaranteed!

We have an extensive selection of the latest cutting-edge nutritional supplements!

Unparalleled customer service!

Free gift with purchase. T-shirts, shaker cups, & more!

But more importantly,, we are committed to assisting our customers in GETTING RESULTS!

Healing starts with a well-designed plan of action Outpatient Physical Therapy

N

HY

RAP

TOG

PHO

!

ERIC

ON ELS

ON ANY NON-SALE PURCHASE with this coupon!

#

Massage Therapy

Not valid on any sale items, cooler drinks, bars, with VIP cards or any other offers. Valid on 1 non-sale protein per purchase.

Proper Ergonomic Set-up Certified Athletic Training Manual Physical Therapy Post-operative Care Gait Training Sport Specific Exercises

615 Greenwich Ave. | Suite 6 | Warwick, RI 02886 | (401) 737-5767 Located at intersection of Rte. 5 and 113 in the Lowe’s Plaza.

Follow Nutrishop Warwick:

4

RIFIT | Fitness, Health and Wellness

www.NutrishopUSA.com

Taking pride in our personalized, one-on-one paTienT care 1700 Cranston Street Cranston, RI 401.223.0230 www.alphaphysicaltherapy.com

Raffa Fit & HIIT (High Intensity Interval Training) Your workout program that will take your body to the next level.

Do you have sixteen hours to change your life? Your commitment includes: 24 Sessions, 3-times a week. The series also compliments healthy living suggestions, wellness goals, and group support.

Call to find out more about small group personalized training sessions, and join the Raffa Team today!

Two payments of $150.00 through ACH, that’s only $12.50 a session!

Next Raffa Fit Session Starting November 9th!

Urban Sweat Parties And Catering

Relaxation has never tasted so great as Raffa Raw launches it’s new fall and winter catering menu!

•Specializing in chocolate fountains, dim sum, and raw

• Specializing in meditation, yoga, anti-gravity privates,

healthy meals and juices prepared and set-up for a once in a lifetime experience.

and expert workshops and customized learning sessions.

• A fun and unique way to spend your special day!

relaxing in the state-of-the-art relaxation center. Your group can enjoy six heat-therapy rooms, as well as therapeutic massages to ease tension and enhance commodore.

• Come together as a group, we offer group rates for

19 Sharpe Drive, Cranston RI 401-463-3335 www.RaffaYoga.com www.rifitmag.com | volume two issue twelve Schedule your class or massage online today!

5

RI

FIT FITNESS HEALTH WELLNESS

Gil Lantini Founder Ralph Coppolino Co-Founder

from the editor Dear Readers, The holidays, as lovely as they can be, tend to make you override your ability to do what’s best for yourself. At the end of December you may realize, wow, I am completely out of sync. I think this is why some people are advocates for New Year’s Resolutions.

However, there are others who are strongly against setting resolutions. While I can understand their approach in that most resolutions are not entirely sustainable, I do not recommend becoming the “New Year’s Grinch”. Welcome and support the people around you who are attempting to do something for themselves. After all, this may be the only time where people think of themselves, even if it is short lived.

On page 34, we cover Seven Common Mistakes When Setting New Year’s Goals to help make your goals more sustainable.

For myself, I tend to advocate for readjustments and setting goals throughout the entire year, instead of reserving them for one month. However, I welcome any moment where I can remove negativity from my life, accept mistakes made, and reflect on what I’ve learned from those mistakes. I also like to designate some time to access my gratitude for the great opportunities that happened over the past year. I like to think of it as ending a chapter and beginning a new one. On page 36 there are some useful tips to help you Clear out Your Life to declutter both mentally and physically.

Mike Casale Senior Designer Amanda Repose Managing Editor Marketing Julia Cianciolo Lauren Bansbach Kelly Sobolewski Interns Kassandra Petrocelli Andy Guerrino Sandra A. Ristau Trumane Trotman Contributing Writers Joy Adamonis Judah Boulet Kim Chula-Maquire Stephanie M. Cyr-Engro Maryellen Fowler Chef Lara Corey McCarty Katie Mulligan MS, RD, LDN Steffany Perry Chris Raymond Dr. Kate Siner

It’s important to stay inspired regardless of your plan for the New Year. Each issue we showcase hard working individuals from the community to help you see that it is possible! For fitness inspiration, check out our local Fitness Enthusiast, Katie Evans and Fit over 50, Anna Skubiak. Either way I hope you all enjoy the holiday season and strive to make yourself better, whether is it new year-related or not.

Happy Holidays, www.facebook.com/rifitmag twitter.com/rifitmag 401 831 7779 info@rifitmag.com www.rifitmag.com 1343 Hartford Avenue, Suite 24 Johnston, RI 02919

6

RIFIT | Fitness, Health and Wellness

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

contents

volume two issue twelve

Inside This Issue

9 Winter Markets and Harvest Calendar

12

10 Local Fit News 12 New In-Home Doula Program

Katie

14 Women’s Hearth Health

Evans

15 What is it about Cranberries and UTI’s?

16 Boost Your New Year’s Resolutions

City/Town of Residence: West Warwick, RI Age: 32

18 RI Fit Kids

Occupation: Pilates, TRX, Barre instructor at PWB by deedee

21 Keeping You on Pace

15

Your sport or fitness passion: I love to rock climb when I am not teaching or working out at the studio.

23 Fitness Enthusiast

Recent events you’ve participated in: Our studio holds quarterly events, most recently a “Beauty on the inside and out” event. We gave our clients tips to stay on a healthy track. We taught them about dry brushing and gave them recipes for smoothies.

25 Fit Over 50 27 Managing Cheat Meals

Events planned for the future: Our 10 year anniversary is coming up so we are in the middle of planning a big party with lots of classes and prizes to win. Keep on the lookout for the date!

29 How Much Water Does Your Body Need?

32

What is your proudest fitness accomplishment?

It’s hard to pinpoint one particular accomplishment. I’d have to say I’m proud every day when I see my clients continually come back and continue to work on their health and be inspired by their own accomplishments.

31 New Year’s Resolutions 32 Tips to Remain Health and Fit for Seniors 34 Setting New Year’s Goals 36 Clear Out Your Life

What motivates you?

The clients that value themselves enough to take time to stay healthy. I have many clients who work full time and have kids who are involved in many extracurricular activities. No matter how busy they are, they always find time to workout and make sure they take care of themselves too!

ON THE COVER H E A LT H

38 Clean Cooking 39 RI Fit Bits 40 Making a Difference 42 Events

WELLNESS

BEAUTY

Words to live by: Movement is life!

Fitness tip for RI Fit Readers: Move every day. Whether you take your dog for a walk, go to Pilates, go to yoga, or go to the gym, just move. You will always feel better after, and it’s great for your brain too!

LIFESTYLE

Featured FIT Guide To A

volume two issue twelve

FITNESS HEALTH WELLNESS

HEALTHY NEW YEAR FEATURED GUIDE TO A

PLUS RI Fit News

One thing people don’t know about you: I’m an open book. I can’t think of a single thing people wouldn’t know about me.

RI

FIT

Local Fitness Enthusiast

Best thing about living in RI: The ocean! I think that is every Rhode Islander’s answer.

FREE

RI

W I N T E R

NUTRITION

23

7

Common Mistakes When Setting Goals

CHOOSING THE RIGHT

HEALTHCARE PLAN M A R K E T S

A N D

H A R V Ewww.rifi S tmag.com T C| volume A LoneEissue NoneD A1 R

Healthy New Year Choosing The Right Healthcare Plan

39 www.rifitmag.com | volume two issue twelve

7

8

RIFIT | Fitness, Health and Wellness

Harvest Calendar November & December 2015 Fresh in Season

Cranberries Apples Turnips Winter Squash Swiss Chard Radishes Microgreens Mushrooms Carrots Collards Brussel Sprouts Fresh Herbs - Thyme, Rosemary Cabbage Broccoli

Available from Storage Maple Syrup Beets Honey Garlic

Available Year Round Wheatgrass Local Eggs Free-Range Poultry, Beef Cold-Pressed Juice Artisanal Breads/Pastries Local Dairy Cold-Brewed Coffee Locally Caught Seafood

Indoor Wintertime Farmer’s Markets SATURDAYS Hope Ariste Village 9 am to 1 pm 1005 Main Street Pawtucket, RI

Coastal Grower’s Market 10 am to 1 pm The Dye House at the Lafayette Mill 650 Ten Rod Road North Kingstown, RI South Kingstown Market 10 am to 2 pm Peacedale Mill Complex 1425 Kingstown Road Peacedale, RI Mount Hope 9 am to 1 pm 250 Metacom Ave Bristol, RI Aquidneck Growers’ Market 9 am to 1 pm Newport Vineyard & Winery 909 East Main Road Middletown, RI

TUESDAYS

Thundermist Health Center 2:30 pm to 5:30 pm 450 Clinton Street Woonsocket, RI

www.rifitmag.com | volume two issue twelve

9

Local Fi

Care Transformation Collaborativ G R A N T

T O

I N T E G R A T E

Today, the Care Transformation Collaborative of Rhode Island (CTC) announced the receipt of a $600,000 grant from the Rhode Island Foundation’s Fund for a Healthy Rhode Island to expand efforts to integrate behavioral health into the primary care setting.

The grant will fund a pilot program that places a behavioral health clinician onto the primary care teams at a total of 16 CTC practices throughout the state. Through this effort, CTC will work to identify more patients with behavioral health and substance-use disorders, increasing services to patients with moderate depression, anxiety, substance-use disorders and co-occurring chronic conditions; and reducing emergency room visits by providing care coordination and intervention for high-risk patients.

“Oftentimes, patients with unidentified behavioral health conditions experience safety risks, avoidable emergency department visits and hospitalizations, and hindrance to their quality of life. By adding a behavioral health clinician to the primary care team, we can move toward universal screening for depression, anxiety and substance use disorders, and offer more robust behavioral health services in a comfortable and accessible setting. This new care element gives our Collaborative momentum toward improving primary care and reducing health care costs for all Rhode Islanders,” said Debra Hurwitz, MBA, BSN, RN, Co-Director of CTC. “Thanks to the Rhode Island Foundation’s support, we now have the resources needed to truly integrate behavioral health into the primary care setting,” It is widely recognized that unaddressed behavioral health conditions increase patient suffering and the total cost of care. CTC believes that building and supporting the delivery of integrated behavioral health is necessary to improve quality of life and decrease inefficient utilization of health care services and dollars.

10

RIFIT | Fitness, Health and Wellness

B E H A V I O R A

it News

ve of Rhode Island wins $600,000 L

H E A L T H

I N T O

By adding a behavioral health clinician to the primary care team, we can move toward universal screening for depression, anxiety and substance use disorders

R I

P R I M A R Y

C A R E

The participating practices will be expected to participate in monthly on-site integrated behavioral health consultation services to improve the implementation of team based care for their patients. In addition, CTC will provide incentive payment to practices based on improved screening and patient outcomes.

“Behavioral health issues don’t discriminate, and now where people are treated for them doesn’t need to discriminate either,” said Nelly Burdette, PsyD, a CTC Integrated Behavioral Health Practice Facilitator and Director of Integrated Behavioral Health at Providence Community Health Centers. “Now, with universal screening in primary care, patients can get feedback about the most common behavioral health issues in the same setting where their diabetes, heart disease is treated.”

CTC was one of five initiatives supported by the Rhode Island Foundation’s Fund for a Healthy Rhode Island in 2015 to improve the quality and affordability of health care throughout the state.

About the Care Transformation Collaborative of Rhode Island

The Care Transformation Collaborative of Rhode Island (CTC), formerly the Rhode Island Chronic Care Sustainability Initiative, is working with all major health care stakeholders to transform primary care in Rhode Island. Co-convened by the Office of the Health Insurance Commissioner and the Executive Office of Health and Human Services, CTC promotes the patient-centered medical home, a model of primary care that is patient-focused, coordinated, accessible and team-based. The model focuses on prevention, wellness and appropriate treatment, which will lead to improved care, lower costs and better health outcomes for Rhode Island.

For more information, visit www.pcmhri.org.

www.rifitmag.com | volume two issue twelve

11

Womens Health B LU E C R O S S & B LU E S H I E L D O F R H O D E I S L A N D A N D CA R E N E W E N G L A N D PA R T N E R TO O F F E R

New In-Home

Blue Cross & Blue Shield of Rhode Island (BCBSRI) announced today its new in-home doula program has completed complimentary in-home visits for more than 225 new mothers. The program, which launched exclusively for BCBSRI members in July in partnership with Care New England (CNE), provides mothers who give birth at Women & Infants Hospital a three-hour home visit from a trained doula as an additional level of support following childbirth. This is Rhode Island’s first program of its kind.

The Maternity Care Initiative grew out of a long-term strategic partnership between BCBSRI and CNE that launched in 2012.

The next phase will focus on evidence-based best practices for managing prenatal care and enhancing the patient experience.

Doulas are birthing specialists used throughout pregnancy to support expectant mothers physically and emotionally, both during pregnancy and after childbirth. While doulas are often chosen in advance of labor, research has shown that their services are also highly beneficial for mothers in the weeks following childbirth. Postpartum doulas provide education and support around feeding and caring for a baby, and help parents integrate the new child into an existing family routine.

“With the implementation of phase II of our Maternity Care Initiative, we move one step closer toward an improved delivery of care in the form of multidisciplinary population health across the continuum of care,” said Care New England President and CEO, Dennis Keefe. “Women & Infants and Care New England will continue to focus on quality outside of our facilities to continue to ensure the best possible care for our mothers and babies.”

This in-home service is a part of BCBSRI’s focus on new mothers’ transition from hospital to home, launched with the first phase of its Maternity Care Initiative last October. Doula services are provided by HealthTouch, part of CNE’s Visiting Nurse Association. The Maternity Care Initiative is a unique partnership with healthcare providers giving mothers a more seamless, coordinated experience with improved quality care and outcomes. The goal of the initiative is to deliver the best total experience for mothers giving birth, from the first prenatal

As a part of this program, mothers will have access to postpartum doula services for the following at-home needs: • Breastfeeding and bottle feeding guidance and support • Physical and emotional care after giving birth • Bathing and general baby care • Siblings adjusting to the new baby • Specialized support for twins and multiples • First-time parent support • General emotional support/encouragement

12

RIFIT | Fitness, Health and Wellness

physician visit, through delivery at the hospital, to a safe and comfortable transition home following the baby’s birth.

Womens Health

Doula Program

TO SUPPORT R H O D E I S L A N D FA M I L I E S & BCBSRI MEMBERS

“Over the last few years, nearly 8,500 Blue Cross members gave birth at Women & Infants Hospital,” said Mark Waggoner, senior vice president, care integration and management, Blue Cross & Blue Shield of Rhode Island. “The recent trend toward more continuous support for expectant and new mothers through services like doulas has tremendous health benefits for the entire family.”

There is evidence that doula visits help new mothers as they adjust to life after baby’s arrival. Some of these benefits include: •

•

Support for difficult emotions. The U.S. National Library of Medicine indicates that 50 percent of new mothers experience depression or a shift in mood from three to 14 days post-delivery. Doulas can help assess mothers’ emotional responses and allow them to discuss questions or concerns sparked by environmental stressors.

Increased levels of success with breastfeeding, by 68 percent after six weeks postpartum. Breastfeeding has been shown to have numerous health benefits for infants including protection from stomach viruses, lower respiratory illnesses, ear infections, and meningitis.

In addition to the in-home visit offered to new mothers, BCBSRI now has a maternity ambassador is on-site at Women & Infants Hospital to help schedule these

appointments and answer any questions about postpartum doula practices.

“Doulas are best known for providing support during childbirth, but the transition to motherhood doesn’t end after labor. We can help empower moms and their growing families as they continue to adjust at home,” said Lauren Cherry, maternity ambassador, Blue Cross & Blue Shield of Rhode Island. “It’s exciting to be part of this new program that will introduce more people to the benefits of doula services, and support these families in a deeper way as they welcome home their new babies.”

About Blue Cross Blue Shield of Rhode Island

Blue Cross & Blue Shield of Rhode Island is the state’s leading health insurer and covers more than 450,000 members. The company is an independent licensee of the Blue Cross and Blue Shield Association. For more information, visit www.bcbsri.com, follow us on Twitter @BCBSRI, and like us on Facebook at fb.com/bcbsri.

About Care New England

Care New England, located in Rhode Island, was founded in 1996 by Butler Hospital, Kent Hospital and Women & Infants Hospital. Memorial Hospital of Rhode Island joined the system as a hospital partner in 2013. Care New England is an integrated health care system that offers a continuum of quality care. The system includes primary care and specialty physicians; three teaching hospitals affiliated with The Warren Alpert Medical School of Brown University, Butler, Memorial and Women & Infants; a community hospital, Kent, affiliated with the University of New England College of Osteopathic Medicine; a home care and hospice agency, the VNA of Care New England; a community based mental health provider organization, The Providence Center; and the Care New England Wellness Center. www.rifitmag.com | volume two issue twelve

13

Womens Health

GET THE FACTS Every 60 seconds 1 woman dies of heart disease • Heart disease is the #1 cause of death in women • 23% of women die within 1 year of having an attack •

KNOW THE SYMPTOMS • Shoulder pain • Neck, jaw, arm, back pain • Dizziness or nausea • Clammy sweats • Heart flutters

• Paleness • Difficulty breathing • Abdominal pain • Anxiety, fatigue or weakness

TAKE A SUPPLEMENT

14

• Red Yeast Rice • UBQH • Lipotropic Complex • Boluoke • Ubiquinol RIFIT | Fitness, Health and Wellness

• Green Tea Kombucha • Daily Detox Decaf Green Tea • Omega 3 EPA/DHA Fish Oil • Omega 3 Purified Fish Oil • Vectomega Omega 3 DHA/EPA

Womens Health

WHAT IS IT ABOUT

cranberries and UTIs?

by Katie Mulligan MS, RD, LDN, RI

Cranberry juice has been touted as a cure for urinary tract infections (UTIs) for decades and researchers at the University of Rhode Island may have discovered one reason why. Scientists already knew that phenolic compounds (life-enhancing chemicals found in fruits and vegetables) in cranberry juice help to prevent UTIs, which are usually caused by E. coli in the urinary tract. Now researchers at URI are looking at an entirely different set of molecules – oligosaccharides - pronounced “o-lee-go-sack-rides”. Turns out that oligosaccharides inhibit growth of what’s known a biofilm, which can lead to recurring UTIs. Biofilm is a layer of microorganisms that makes cells stick together on a surface; some E. coli gets trapped under this film and survives the

Cranberry juice has been touted as a cure for urinary tract infections (UTIs) for decades

course of antibiotics used to treat your UTI. Once the antibiotics have left your system, the E. coli is allowed to flourish again and another UTI comes along. The oligosaccharides in cranberries can prevent the growth of the biofilm, allowing antibiotics to be more effective at wiping out the E. coli.

You can get cranberries in many different ways, but calories count: • • •

1 cup cranberries, fresh = 45 calories 1/3 cup cranberries, dried = 123 calories 1 cup cranberry juice cocktail = 137 calories

The Rhode Island Academy of Nutrition and Dietetics (RIAND) is a professional organization for Registered Dietitian Nutritionists and Dietetic Technicians Registered. RIAND is committed to empowering RDNs through education and advocacy to serve their communities as nutrition experts. Dietitian Nutritionists are the most qualified medical professionals to provide you with nutrition information. If you are interested in finding a Registered Dietitian Nutritionist please visit www.eatrightri.org to find and RDN in your area.

www.rifitmag.com | volume two issue twelve

15

Womens Health

boost your new year’s resolutions with the r

by Corey McCarty, RI

As we move into the New Year with new resolve to invest in our health and wellness, don’t forget one of the most basic tools: medical and dental insurance. While we often feel that our goals are something we strive for independently, the right health plan and care team can provide the resources needed to help you achieve your goals. The right coverage also means that you won’t be hit with unexpected costs for routine or emergency care throughout the year (which can help with any financial planning resolutions too!).

All Rhode Islanders who signed up for new health plans last year through HealthSource RI or directly from an insurance provider will be automatically re-enrolled by December 23rd, though they may actively select coverage for 2016, by shopping around during open enrollment to ensure they’re enrolled in the plan that represents the best value for January 31, 2016. Each year there are new options available that may better address your healthcare needs and goals.

While individual needs vary, here are some tips to help you choose the plan that will not only give you the coverage you need, but help you to achieve your health goals.

Make lists: As you review your goals for 2016, take a minute to assess your healthcare needs, medications, and doctors, too.

16

RIFIT | Fitness, Health and Wellness

When looking at different health plans, you’ll need to take into account the following basic information: • Healthcare needs: What healthcare services do you use regularly? How often do you see your primary care physician and specialists? Do you anticipate any special needs next year, like an elective surgeries or pregnancy?

Make sure these services are covered and compare out-of-pocket costs like copayments, coinsurance and deductibles.

•

Medications: Check each health plan’s prescription drug list (also known as a formulary) to make sure your current prescriptions are covered, and compare out-of-pocket costs. This is a great time to ask to talk to your doctors about generic versions of drugs that may work equally well but cost less.

As we move into the N invest in our health and wellne basic tools: medical

healthcare plan Womens Health

right •

Doctors: Make sure you check that your doctors participate in the networks of plans under consideration.

•

Co-payments and deductible charges. With your anticipated medical expenses in mind, look carefully at the premiums, co-payments and deductible charges offered by each plan. Make sure you align the co-payments, premiums with your healthcare needs, medications and physicians.

Do your homework—at your convenience.

•

You can purchase a health plan directly from an insurer,

and many insurers allow you to not only call them or visit their websites for information. In addition to these options, Blue Cross & Blue Shield of Rhode Island has three convenient retail locations – Your Blue Store Lincoln,

New Year with new resolve to ess, don’t forget one of the most and dental insurance

•

Bristol, and Warwick – with bilingual staff that can meet with you face-to-face to help you find the right plan. Take advantage of these flexible ways to learn about medical and dental plans—there are many options available.

You may be eligible for a subsidy based on your income.

If so, you can also purchase a plan through the state exchange online at HealthSourceRI.com.

Other considerations as you weigh your options: Advanced primary care networks. Primary care practices known as patient-centered medical homes (PCMH) offer you coordinated care for all of your health needs, from specialist visits to lab tests to hospital services. Patients seen in advanced primary care practices are proven to have lower costs of care and better health outcomes compared to those in receiving their care by standard primary care providers.

•

•

Other benefits. Some plans include dental, complimentary nurse visits for those living with chronic conditions like diabetes, and classes to better educate you about individual healthcare needs. Many health plans also offer 24 hour nurse care lines, access to telemedicine, and fitness discounts to name a few.

Above all else, take your time choosing a plan and make sure to weigh all of your options. With these tips in mind, you will be well on your way to choosing the health plan that will be the best fit for your and your family’s goals for 2016.

Corey McCarty has been with Blue Cross & Blue Shield of Rhode Island for over 15 years and currently serves as the Vice President of the Consumer Segment.

www.rifitmag.com | volume two issue twelve

17

Kid Remember what it was like when you were learning. I doubt you wanted to be rushed and pushed into something you weren’t ready for 18

RIFIT | Fitness, Health and Wellness

ds and Skiing Tips To Get Your Little Ones

Ready For The Mountain

by Joy Adamonis, RI

Snow is on the horizon. It‘s only a matter of time before the mountains are covered with glistening snow that call out to skiers the moment it arrives. The thrill of skiing down a freshly covered hill is something I can attest to! If you are planning on taking your little ones along, these tips might make the introduction to skiing go a little bit smoother!

When to Start

Start your kids early, the earlier the better. When you’re younger, you are more open to the idea of falling (toddlers stumble all the time), whereas older kids might develop a fear of falling or fear of embarrassment. If they are fearful when they are trying to learn, it might make grasping the proper techniques harder but certainly not impossible!

What to Wear

Helmets! Please make sure it fits correctly! We want to protect their little minds. Trying on gear at home or a store first is a good idea; this includes skis, boots, and bindings. They tend to feel a bit uncomfortable at first. This is a great tool to help your child understand what to expect on the day you are planning on skiing. Waterproof (at the very least water resistant) snow pants and jackets are key, since they will undoubtedly fall a few times! Sunglasses or goggles are also great for keeping the glare out of their eyes. Pack a hydration

backpack with snacks, heat pads, and water for cranky kids (and adults).

What to Teach

While you might know how to ski, sending them to a ski program is a good idea. A private lesson is even better since they will have a one-on-one experience. A skilled instructor will know much to expect from your child depending on their age and skill set. You can teach them along the way, after they have learned the fundamentals. Who knows, you might learn some new techniques to use yourself! Sometimes we forget the very basic of skills ourselves. It is never a bad idea for a refresher -it keeps us at our very best!

Remember, the important thing when skiing with your child is to go a their pace. Remember what it was like when you were learning. I doubt you wanted to be rushed and pushed into something you weren’t ready for. Also, have fun with your child! Experience it through their eyes. If you do, I can almost guarantee you it will be a memorable experience for all! Now, get outdoors and enjoy the SNOW! Joy Adamonis is a local freelance writer and blogger. She is a devoted mom and wife who enjoys living an active lifestyle. Running has transformed her life and helped maintain her 75-pound weight-loss.

She advocates for positive body image, mental illness awareness and better education. Read more from Joy at www.mysensationalkid.com.

www.rifitmag.com | volume two issue twelve

19

P I L AT E S makes the ordinary person feel

EXTRAORDINARY

A BOUTIQUE FITNESS CENTER 47 Maple Avenue, Barrington, RI 02806 | 401.289.2787 www.studio47pilates.com

Congrats to the MANIC TRAINING TEAM who won top gym and 2nd overall in the New England Fitness Challenge 2014 competition.

Come join the winning team and perform the workout that prepares you for a 12 hour obstacle challenge!

3377 South County Trail East Greenwich, RI

First Week Free

we’ll get you READY FOR LIFE M a n i c Tr a i n i n g . c o m 20

RIFIT | Fitness, Health and Wellness

(Behind Aim High Academy)

446 Main Street Wakefield, RI (Next To Mews Tavern)

(401) 741-5106

KEEPING YOU

ON PACE

by Kim Chula-Maguire, RI

Character is the ability to carry out a good resolution long after the excitement of the moment has passed. - Cavett Robert As the holidays approach, opportunities to overeat abound.

There are holiday parties, family dinners, shopping trips that include decadent lunches in fancy restaurants, and trying new recipes (of which you must taste before serving to others!). In addition to excess food, daylight is scarce making it harder to find time to exercise. In an effort to counteract the season’s deleterious effects on our physiques, many people choose this time of year to embark upon a new workout routine.

For many this resolve comes in the form of a New Year’s resolution. In the haze of late night partying, friends and champagne, the idea of starting a new workout routine seems like the most amazing idea ever! In the heat of the moment you may opt for a resolution possibly because your friends are declaring their resolutions, or maybe there is a fun, local race that serves beer afterwards and you’d like to train for it, or perhaps you want to lose weight and a new workout is a great way to achieve that goal. All of these reasons seem like they

Instead of thinking about how cold it is outside, consider the long-term rewards of sticking to your run

FITNESS WELLNESS HEALTH

are good enough to keep you going so you can stick to your resolution.

But then reality sets in -the champagne is no longer flowing, your friends have gone home, and it’s cold outside. You have to go to work, and take care of your kids, and do your laundry, and it’s dark when you wake up in the morning and it’s dark when you come home at night. How can you possibly maintain the motivation to stick to your workout routine?

To ensure success at keeping your resolution, realize that it will not always be exciting. Adopting a new habit is difficult no matter what, but it can be even more difficult when there are so many barriers in place, especially in New England in the winter. So, you have to change your thinking to make sticking to your resolution more likely. For example, instead of thinking about how cold it is outside, think of the long term rewards of doing your run. Think of how good you’ll feel in the summer when you feel good in a bathing suit. Instead of thinking about the joy of hitting the snooze button yet one more time, think of how much energy you’ll have for the rest of the day if you do your workout in the morning -you get the idea. Instead of thinking about how cold it is outside, consider the long-term rewards of sticking to your run versus the short-term rewards of whatever else you think you’d rather be doing.

Is your ability to stick to your New Year’s resolution truly a reflection of your character? Well, that might be a bit harsh, but don’t you think you’ll feel great if you stay “on pace” for the winter and you’re ready to hit the beach when it is finally over?

Kim Chula-Maguire, DPT, is a Physical Therapist at Performance Physical Therapy.

www.rifitmag.com | volume two issue twelve

21

Move Smart. Play Hard!

Personal Training Group Classes Birthday Parties Ninja Warrior Obstacle Course Races Kettlebell Kickboxing

Ryan McGowan Owner, Certified Personal Trainer MovNat Certified Trainer ryan@laidbackfitness.com

2800 Post Road Warwick, RI (Behind CVS)

401.871.8436 | laidbackfitness.com

The only Xperts in the area that can help you with any and all of your goals from...

(401) 353-0163 1362 Mineral Spring Ave. North Providence, RI

• General Fitness • Weight Loss • Fitness & Body Building • Competitions From Novice to Xpert.

(401) 732-6400 1889 Post Road Warwick, RI

COMING SOON to Coventry, RI Rte 117

Taking you to the Xtreme, come join the team!

We only carry the best products, for Xtreme Results 22

RIFIT | Fitness, Health and Wellness

Katie

Evans City/Town of Residence: West Warwick, RI Age: 32 Occupation: Pilates, TRX, Barre instructor at PWB by deedee Your sport or fitness passion: I love to rock climb when I am not teaching or working out at the studio.

Recent events you’ve participated in: Our studio holds quarterly events, most recently a “Beauty on the inside and out” event. We gave our clients tips to stay on a healthy track. We taught them about dry brushing and gave them recipes for smoothies.

Events planned for the future: Our 10 year anniversary is coming up so we are in the middle of planning a big party with lots of classes and prizes to win. Keep on the lookout for the date!

What is your proudest fitness accomplishment?

It’s hard to pinpoint one particular accomplishment. I’d have to say I’m proud every day when I see my clients continually come back and continue to work on their health and be inspired by their own accomplishments.

What motivates you?

The clients that value themselves enough to take time to stay healthy. I have many clients who work full time and have kids who are involved in many extracurricular activities. No matter how busy they are, they always find time to workout and make sure they take care of themselves too!

Best thing about living in RI: The ocean! I think that is every Rhode Islander’s answer.

One thing people don’t know about you: I’m an open book. I can’t think of a single thing people wouldn’t know about me.

Words to live by: Movement is life!

Fitness tip for RI Fit Readers: Move every day. Whether you take your dog for a walk, go to Pilates, go to yoga, or go to the gym, just move. You will always feel better after, and it’s great for your brain too!

www.rifitmag.com | volume two issue twelve

23

3 Day Guest Pass JOIN NOW AND SAVE

Making Fitness Great!

Exclusive, Personalized, Convenient VP Fitness has the answers to your fitness goals!

Group classes, spinning, free weights, cardio machines, and personal training; VP Fitness has it all at our 14,000 square foot facility

Validated Parking Unlimited Group Classes Sauna

Massage Services Complimentary Towels Juice Bar

Hours: Monday - Friday 5:30am-9pm 5:30am to 9pm Saturday - Sunday 7am - 4pm Hours: Mon-Fri: Sat-Sun: 7am-1pm 10 Dorrance Street, Suite 200 Providence, RI 02903

10 Dorrance St,P:Providence, RI 401-479-7099 www.vpfitness.net 401.479.7099 F: 401.383.3099 24 www.vpfitness.net info@vpfitness.net RIFIT | Fitness, Health and Wellness

FIT O V E R

5 0

Anna Skubiak

City/Town of Residence: Warwick, RI Age: Well over 50 (68 shhh!)

Family: Widow, married children living out-of-state.

Your sport or fitness activity: Pilates and Cycling

What is your proudest fitness accomplishment?

Any day that I can keep up and compete with the younger generation.

What motivates you?

Knowing I will feel fantastic after a workout.

Best local eats: Anywhere they have fresh oysters in the raw.

What’s on your nightstand?

Books, books, and books. I always have several reads going on at any given time.

What do you like to do in your downtime?

I listen to classical music.

Best thing about living in RI: Rhode Island offers so many opportunities for outdoor activities and being on the ocean provides a naturally beautiful terrain.

One thing people don’t know about you: I’ve travelled to all seven continents and hiked in Antarctica.

Favorite quote: It is never too late to be what you might have been.

- George Eliot

Fitness tip for RI Fit Readers: Get outdoors every day, no matter the weather.

Additional Comments: “You do have to age, but you don’t have to rot” – from a book Younger Next Year [for Women] by Chris Crowley, Henry S Lodge, MD. The gist of the book stresses the importance of daily exercise. www.rifitmag.com | volume two issue twelve

25

Coastal Skin & Laser

ACNE LASER TREATMENTS SKIN REJUVENATION LASER TREATMENTS REMOVAL OF PIGMENTED LESIONS LASER HAIR REMOVAL LASER TATTOO REMOVAL

LASER SPIDER VEIN REMOVAL

Colt Park 5K Friday,State January 1st 2016

June 24, 2015 6:30 PM 31st Annual Hangover Classic Colt State Park - Bristol Rhode Island Fee: $20.00 5Pre-Entry Mile Road Race

Post Entry Fee: $25.00 10:30 a.m. at the VFW Post 237 850 Hope Street Bristol, Rhode Island 02809 Colorful Colt State Park 5K T-Shirts guaranteed to the first 250 runners!

Colt State Park 5K PintTO Glasses to topGEORGE 3 Male andE. Female PROCEEDS BENEFIT DIONOverall and top 2 Male & Female in 7 Age Groups MEMORIAL SCHOLARSHIP FUND Hugh raflle including : Hanteens, 3CRP Hats, RoadID Kits & more!!!

Goodie Bags to all runners!

MENTION THIS AD AND RECIEVE 20% OFF OUR SERVICES

Sign up at www.3craceproductions.com

Coastal Medical Inc. 1351 South County Trail Suite 115, East Greenwich, RI

401-884-0333 www.coastalmedical.com

5 SOULE STREET WARWICK, RI 02886 401.732.0010 WWW.UNLEASHEDUSA.COM

FIRST CLASS FREE!

A variety of over 45 group classes per week including Kickboxing, Obstacle Fit, Kettle Bells, TRX,™Spinning,™ Conditioning, Bootcamps, Kids Classes, and more!

Private, Semi-Private & Small Group Training also available.

Whether you are training for a RACE or for LIFE, Unleashed will create A STRONGER VERSION OF YOU! Drop-ins always welcome!

Class packages & memberships available.

Great for Men & Women of all ages and fitness levels

unleashed

™

Obstacle Fitness & Functional Training Center

26

RIFIT | Fitness, Health and Wellness

WELLNESS HEALTH

by Stephanie M. Cyr-Engro, RI

There are so many questions revolving around what we call “cheat meals”. Below are some options for dealing with them and how to use them for motivation.

How often should you have a cheat meal?

It all depends on the individual, how hard they’re training and what their goals are. For myself, I choose a cheat meal once per week. This allows me to indulge for that one meal without over doing it and satisfy my cravings for that week. Others may choose to eat whatever they want on the weekends, a cheat meal every two weeks, or a cheat day once per month.

Again, it all depends on you.

What should you have?

Cheat meals are not meant to be restrictive, which means you can eat whatever you want. I’m not saying to sit there and eat a whole grocery aisle, but eat what you’ve been craving. My weak spot is usually a Five Guys bacon cheeseburger with fries or I’ll go to Chipotle and get a chicken bowl with chips and guacamole. Other times it could just be a random bowl of Lucky Charms or a pizza, it all depends.

What time of day should you have it?

It’s been said that you shouldn’t consume carbohydrates past 5 pm, but we all know we’re guilty of enjoying our cheat day with some beer or wine which is followed by greasy pizza at 1:30 am when the bars close. I say, do what you think is right for you and your goals. For myself I often try to make my cheat meal around lunch time, just so it’s not sitting in my stomach all night and I get a good workout later in the day.

Will having a cheat meal lead you to go astray from your clean eating habits?

Having a cheat meal will not lead you to go astray unless you are not dedicated to your weight loss journey. If anything, a cheat meal will help you remain focused and determined to reach your desired weight and help you stay motivated in the gym. Think of it almost as a power boost. I get some of my best workouts after a cheat meal simply because it’s an abundance of energy, but also because it’s a change from what your body is used to.

How does a cheat meal help your fitness goals?

Cheat meals are a very intricate part of your diet. They can help speed up your metabolism and help you steer clear from “snack attacks” that can consume you. I try to look at my cheat meal as a goal. If I’m good all week, I’ve earned my cheat meal, which keeps me on track from week to week.

No one ever said that staying fit and healthy was easy, but it is rewarding with higher energy levels, increased self-esteem, and can provide an overwhelming feeling that you can accomplish anything. All you have to do is put your mind to it and stay dedicated. Enjoy your cheat meal!

Stephanie M. Cyr-Engro 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 on life experience and what has and has not worked for herself over the past nine years. Reader questions can be directed to stephanieengro@gmail.com.

www.rifitmag.com | volume two issue twelve

27

Stay Connected with RI Fit

 Learn exercise science, health & fitness

assessment and program design

 Practice hands-on in a fitness center

Like us RI Fit Magazine

and internship

 Prepare for the ACSM Personal Trainer

Certification Exam

Follow us @RIFitMag

 Receive resume, interview &

employment assistance

Other Seven Month Diploma Programs:

       

Automotive Service Technician Building & Property Trades Technician Computer Service Technician / Network Installer HVAC/R Technician Marine Service Technician Medical Assistant Medical Billing & Coding / Office Administration Motorcycle / Power Equipment Technician

For more events and information:

www.rifitmag.com

28

RIFIT | Fitness, Health and Wellness

?

Water WELLNESS HEALTH

How Much Does Your Body Need?

Although there are many studies that suggest we need specific amounts of water per day the truth is many of us ‘hydrate’ with coffee, juices, and other beverages ignoring water all together. Although these beverages do contain water, they are not adequate enough to supply the body with its many benefits: • • • • •

Flushes the body of toxins Transports nutrients to cells Provides moisture to our skin and tissues Supports proper kidney function Aids in weight loss and digestive functioning

Most of us are dehydrated which in mild cases can cause a lack of energy and in more extreme cases cause headaches,

By understanding the many benefits of water we can change our habits and make an effort to drink more water

dizziness, and can even be deadly. Our bodies also have a difficult time distinguishing hunger and thirst, by not maintaining a healthy level of hydration and supplying our body with the water it needs, we could be overeating instead.

By understanding the many benefits of water we can change our habits and make an effort to increase our intake. So, how do we drink more water while ensuring we are getting supple amounts? Research by the Institute of Medicine suggests the adequate intake (AI) for men is approximately 13 cups of total beverages a day and for women the AI is about 9 cups a day however we should maintain proper amounts of water according to our size, weight, and level of activity.

If you are like many people you may have issues with incorporating water into your diet on a daily basis. Here are some tips to help you be more mindful of your daily intake: • •

• •

Cut down portion sizes into smaller glasses throughout the day.

Invest in a large container, mark the time of the day in which you should have finished your water which will give you small goals of consumption throughout the day.

Add in lemon or cucumber if you need to add some flavor.

Keep a full glass by your side while you are working at your desk or running errands.

www.rifitmag.com | volume two issue twelve

29

UNLEASH YOUR INNER YOGI $30 for 3 weeks unlimited yoga in all 3 studios *restrictions apply

PROVIDENCE EAST GREENWICH SOUTH KINGSTOWN

allthatmatters.com 401.782.2126

RI’S ONLY

STOTT PILATES™ Certification & Training Center Group / Private Pilates, TRX, Barre and Personal Training

Get The

BENEFITS of FITNESS 333 Main Street, East Greenwich, RI 401.886.5661 www.ripilates.com 30

RIFIT | Fitness, Health and Wellness

NEW YEAR, What Now? We asked some of Rhode Island’s health and fitness leaders what resolutions they were making for 2016 and here is what they had to say…

Judah Boulet

Owner Northern RI Strength and Conditioning and Boulet Health and Performance

I am not a fan of New Year’s resolutions as they tend to start off strong but falter, but I am hoping to establish some new healthy habits in my routine for the New Year. Finding time for training has never been an issue for me, I make the time. It’s the habits surrounding training that will make training more beneficial, and my life/health better. Being over 40, I plan on addressing my mobility in a more thoughtful and regimented manner, spending 10-15 minutes daily. The other thing I want to continue focusing join is stress management, and traditional meditation, while beneficial is something that I cannot do, however, adult coloring books have been shown to be just as effective, so I am going to give that a shot!

Joy Adamonis

Freelance Writer and Mental Health Awareness Advocate

I don’t do resolutions.

I don’t do goals. I do personal promises. This promise is a connection from your mind to your heart. I promise in the New Year to devote 5 hours to myself each week. We cannot successfully take care of others if we do not take care of ourselves first. Taking care of “you” is not selfish, it’s self-love.

Dr. Kate Siner

Personal and Professional Developmental Mentor

For 2016, I resolve to make things in my life as easy as possible. To do this, I’m going to observe what does not work \and let it go. I also plan to keep my eyes open for new ways to make my life simpler and more dynamic.

Maryellen Fowler

Fitness Professional Certified in Personal Training, Yoga, and Fitness Instruction

2016 will be a year of growth. I will start completing my 500 hour yoga certification.

Steffany Perry

Former Athlete, Soldier of the United States Army, and Aspiring Fitness Instructor

My New Year’s Resolution for 2016, is not only to remain physically and mentally healthy, but to continue to contribute to my family. I lost my parents as a child, and lost my Mother and Brother to suicide. I recently started a campaign for suicide and mental health awareness. I know that if I continue on this path, I will continue to see positive changes!

Happy New Year! www.rifitmag.com | volume two issue twelve

31

Senior Living

32

RIFIT | Fitness, Health and Wellness

Five Essential Tips

TO REMAIN HEALTHY AND FIT! Fitness after fifty years of age does not mean you need to surrender to aches in pains. In fact, with minor adjustments here and there you can keep your body as resilient as ever. Here are five essential tips to remain healthy and fit.

Keep Moving

It is imperative to keep your body moving, especially as you age. Maintaining a fitness routine whether it be walking the dog or getting to the gym a few times a week can make a significant difference in how you feel. People who stay active have higher energy levels, lower blood pressure, and are more likely to have a stronger immune system.

Eat Clean

Adapting a healthy diet at this point in your life is hopefully something you have incorporated. If you have not begun to do so, it is never too late to start! Begin with increasing your water intake, this will allow your cells to stay hydrated and energy levels to increase. Limit processed sugars and foods which will refine your options to healthier alternatives. Try shopping at a local farmers market, this will give you something to do outside of the house and will also help you meet new

friendly faces in the community. Adapting healthier habits will help you lose excess pounds giving you a higher likelihood of combating illness.

Stay Connected

Maintaining healthy relationships with life-long friends and family members will contribute to your happiness.

Forming a habit of connecting with the people in your life on a daily basis, as much as it will help you, will likely help the people in your life as well.

Know your Doctor

Be sure to stay in tuned with your body and your healthcare provider. There are a multitude of tests and screenings to regularly attend after you hit 50.

Seasonal immunizations, mammograms for women, prostate screenings for men, and skin screenings for cancer. Don’t forget other the important screenings for vision, hearing and dental as you age.

Find Balance

Finding balance in day-to-day tasks can be essential in keeping your stress levels reduced. Join community groups or other finding joy in activities that make you happy such as baking, reading, or painting will help you keep your mind in a positive state and your stress reduced so you can enjoy every moment in life.

Maintaining healthy relationships with life-long friends and family members will contribute to your happiness www.rifitmag.com | volume two issue twelve

33

FITNESS WELLNESS HEALTH

7

C

PEOPLE M

34

RIFIT | Fitness, Health and Wellness

FITNESS WELLNESS

Common Mistakes HEALTH

AKE WHEN SETTING NEW YEAR’S GOALS

by Chris Raymond, RI

Many people don’t keep their resolutions through the entire year. According to the University of Scranton, 36% break by the end of January. This means that there must be significant barriers that need to be overcome to create a solution. Here are 7 common mistakes people make when setting New Year’s goals along with the help to overcome them.

Mistake 1: An All-Or-Nothing Mindset

You can’t always be 100% perfect because it’s not realistic.

Develop the 80/20 rule. This means you are 80% healthy and 20% unhealthy. If you follow the plan most of the time you will be successful. Your mindset is a powerful tool, it can take you down within seconds when you hit the snooze button and allow you to skip a workout. It also can keep you motivated to finish the last 5 minutes on the treadmill.

Mistake 2: Thinking “I’m on a Diet”

Whatever you eat is considered a diet and there is no end to it. Your diet has to be a lifestyle. Identify the major issues and address them incrementally. The best thing you can do for yourself is to start right now, not tomorrow. It’s never ending, welcome to the club.

Mistake 3: Doing it Alone

The greater the transformation, the more fear of public failure.

So, people tend to keep resolutions private and not get any help with them. Peer pressure is a powerful motivator. Tell your

You can’t always be 100% perfect because it’s not realistic. Develop the 80/20 rule. This means 80% healthy and 20% unhealthy.

supporters in great detail how you are going to accomplish your goals, then do it.

Mistake 4: Forgetting to Have Fun

American College of Sports Medicine (ACSM) recommends at least 30 minutes of cardiovascular activity on most days of the week. This requires countless minutes on the treadmill.

It’s all valiant but it often leads to burnouts and relapse. Try something different like obstacle type courses, team group workouts, or boot camps to mix it up. Remember mistake number 3, you don’t have to do it alone.

Mistake 5: Not Embracing New Technology

There has been a rise in wearable fitness technology. The right technology can provide entertainment and inspiration.

It can hold you accountable and motivate you to do more.

ACSM just released its annual survey of top trends for 2016 and wearable technology made the list at #1! Heart rate, sleep cycles, and calories burned can be monitored to create better results.

Mistake 6: Poor Planning

People tend to set very general and broad goals. Choosing more specific and personalized goals creates greater value and importance to us. We can remind ourselves why we are not giving up. Does it mean you’re able to play with your kids and not get exhausted or finish that Half Marathon six months from now? Poor planning can set you up for failure before even starting.

Mistake 7: Ignoring the Victory

Losing 50 lbs. or finishing that half marathon is great but also is in the distant future. Too much focus is on the finish line and not the actual journey. Set smaller realistic goals that you can reach in two or three weeks and reward yourself when you get there. The best rewards are intrinsic rewards, like when someone compliments you on how you look or you achieve a new best running time. ACSM recommends a gradual weight loss of 1-2 pounds per week which may not seem a lot but is a victory in itself that should be appreciated.

You need to “want it”, because no one else is going to do it for you.

Chris Raymond B.S. NSCA-CSCS 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 also is a personal trainer at Seekonk Total Fitness. Chris has over 5 years of experience helping people reach their goals as a Certified Lifestyle and Weight Management Specialist. He currently resides in Riverside, RI but is originally from Woonsocket, RI.

www.rifitmag.com | volume two issue twelve

35

FITNESS WELLNESS

CLEAR OU YOUR L HEALTH

and Make Space for Something New!

by Dr. Kate Siner, RI

I’m not really one for New Year’s resolutions. Don’t get me wrong, I love setting and achieving goals. Yet, I think that creating positive change in our lives needs to happen the whole year through.

This New Year’s, however, I decided it was time to clear unnecessary things out of my life. I cleaned closets, rearranged my kitchen, and brought stuff to the Salvation Army. It felt great.

about the things that have greater sentimental value? Or the situations to which you feel a sense of responsibility?

Your emotions are clues to help you decipher what needs to go. The great thing is that once you start tuning into your emotions you’ll be able to readily cut out what doesn’t work for your life.

Here are the four primary emotions that can really clue us into the fact that it’s time to make space for something new.

The truth is that when you clear things out of your life, you make room for new things to come in! New friends, new opportunities, new passions, and new circumstances add vivacity and momentum to your life.

1. GRUMPY

If you don’t clear out the debris collecting in your home, your body, or your relationships, your life can get pretty bogged down. Sometimes, it’s easy to get rid of the stuff that clutters your life. For example, you probably can throw out the junk mail piled up on your desk without feeling a pang of loss. Yet, what

When things are healthy they’re also happy. So, grumpiness is a sign that you’re not feeling good about what’s happening in some part of your life. When you feel this way, check in with yourself to decide if you need to let go of what’s making you unhappy or if a change of perspective is in order.

36

RIFIT | Fitness, Health and Wellness

Do you arrive to work already feeling frustrated? Does the idea of answering a friend’s call make you grumble like a crotchety ole’ geezer?

FITNESS WELLNESS

OUT LIFE

HEALTH

If you don’t clear out the debris collecting in your home, your body, or your relationships, your life can get pretty bogged down.

2. UNFOCUSED

task that makes me yawn?” or better “What does this situation lack that might intrigue me?” If you can’t find a fresh way of connecting to what you’re doing, let it go.

If so, perhaps you need to pay attention to what you’re not doing. You might have difficulty focusing on a task because you’re not attending to other parts of your life.

4. OVERWHELMED

Do you have too much to do? Are you over-stimulated by your life?

It’s easy to get caught up in our responsibilities to others, so much so that we often forget that it’s important to make time to let lose or be by ourselves. So my question to you is: have you recently done something you love to do? If not, give it a try. Doing something you love will balance out your live and increase your focus.

When you’re overwhelmed, you experience your life as too much to handle or even chaotic. Even if you’ve got a lot of great things happening all at once, when your life is overflowing with activity it becomes a problem. In this situation, ask yourself what can you weed out of your life so that you feel less overwhelmed and more at peace on a daily basis.

3. SLEEPY

Dr. Kate holds a PhD in Psychology from Saybrook University and has provided world-class training in entrepreneurial and personal development for more than a decade. Her business, Dr. Kate Inc., provides mentoring, retreats, virtual classes and more to help highly motivated individuals change the world for the better by transforming themselves.

Do you space out while reading a book? Or are you unable to complete an essential task?

Most of the time, sleepy is really just bored. If you’re feeling sleepy, it’s time to freshen things up!

Think about how you can engage whatever bores you to tears.

Ask yourself, “Why am I so bored?” or “What is it about this

www.rifitmag.com | volume two issue twelve

37

RAW VEGAN FRUIT CRISP

This is adapted from a raw cookbook recipe that originally called for peaches. Any soft fruit or berry would work wonderfully here. One of my favorites is a pear-blueberry-kiwi combo.

INGREDIENTS 4 cups fruit, divided 3/4 cup dates, pitted and soaked 1 tablespoon fresh lemon juice 2 cups raw walnuts 1/2 cup unsweetened coconut flakes 1/4 teaspoon cinnamon 1/4 teaspoon nutmeg 1/4 teaspoon salt 1/2 cup golden raisins 8 dates, pitted and not soaked

INSTRUCTIONS 1. Place walnuts, coconut, cinnamon, nutmeg, and salt in food processor. Run your knife through the raisins and the eight unsoaked dates to help out your processor and make sure there aren’t any pesky pits left in those dates. Process it all until it becomes crumbly and well incorporated but don’t over process.

2. Place half of mixture in the bottom of an 8x8 dish and set aside the other half to serve as the crumb topping. Pre-

38

RIFIT | Fitness, Health and Wellness

soak 3/4 cups pitted dates for 30 minutes in purified water.

Place 1 1/2 cups of fruit, soaked dates, and lemon juice in a food processor.

3. Add fruit mixture to other 2 1/2 cups of fruit (chopped or diced relatively small) and place in dish. Add remaining crumb topping on top of fruit. You can squeeze it firmly so it becomes less like crumbs and more like a cobbler topping. If you like, place in a warm oven for a few minutes to warm it up a bit. As long as it is not heated over 118 degrees, it is still considered raw. This recipe can be frozen and either thawed or reheated.

About My Chef Lara

My Chef Lara is comprised of three chefs who believe that wellness starts with the food we eat. Cooking and eating for your health is within everyone’s reach and we are here to educate people that they can achieve their wellness goals and still enjoy what they eat.

My Chef Lara comes into your home, cooks about a month worth of meals to your specifications, packages them and put them into your refrigerator and freezer for you to eat at your convenience. Our model of cooking many meals at once makes our services affordable and our customization allows you to reach whatever goals or needs you desire. For more information visit www.mycheflara.com.

When exercising outdoors go outside when the weather is

warmest,

Wear breathable

fabrics to avoid sweat build-up so you don’t become cold when you slow down

preferably mid-day

Probiotics support good bacteria which is essential for health and digestive function

Continue to

protect your skin from UV Rays throughout the year, especially when working out

Wear compression gear which will insulate your body and keep you warm, especially in

colder temperatures

Get outside!

Research from the University of Georgia found that people who did low-intensity exercise for 20 minutes, three times a week reduced fatigue levels up to 65% www.rifitmag.com | volume two issue twelve

39

NE DISTANCE

NE Distance is non-profit based in Rhode Island. This past fall, an after school cross-country running program for middle school youth from all seven Providence public schools was created.

Kids were bused from each middle school to the Temple to Music in Roger Williams Park where they were able to spend time outdoors running in a beautiful environment and learning how to perfect their skills. On the first day, over 300 kids attended the program.

Students are coached by some of the best track athletes in the country including eight elite runners who are training to represent New England at the Olympic trials next year.

Athlete, Jim Spisak who recently took fourth place at the U.S. National 12K Road Race in Alexandria, VA is part of the coaching team as well as Katrina Spratford who is the New England Champion in the indoor mile and 3000m. The NE

40

RIFIT | Fitness, Health and Wellness

Distance men’s team recently won the BAA Mayor’s Cup, a meet put on by the same folks that bring us the Boston Marathon; it is one of the more prestigious cross-country meets in the U.S. “The kids are really inspired by our great coaches -we all are,” says Nich Haber, Founder and President of NE Distance. The Providence middle school cross-country program is an extension of a similar program coordinated in Woonsocket of which included over 50 students. When asked about his favorite moment from the first season in Providence, Haber talked about academics. “I heard a great story from one of the bus supervisors bringing the Providence middle school kids to practice. A supervisor who teaches at the school saw a student who had been skipping school for

almost a week sneak onto the bus to attend the program.

‘What are you doing,’ she asked. ‘I want to go to cross country,’ he replied.”

“She let him come to practice, but told him in no uncertain terms he had to come to class the next day and every other day if he wanted to continue with cross-country.

Incidentally, the student went to school the next day. The following day the teacher gave a math test. Remarkably, the student not only passed, he scored a 100%.”

Physical Education is about forming healthy habits. Teaching students the importance of those habits

“there are things

you can learn about yourself

while running”

at middle school age level may be the last chance for intervention. However, it is important to recognize that Physical Education is about more than just exercise, there are things you can learn about yourself while running. It is a sport where it is absolutely clear that hard work and consistency pay off and its lessons can be relevant through all aspects of life.

The Woonsocket program was sponsored by Performance Physical Therapy of Rhode Island. The Providence program was funded by grassroots crowd funding. If you are interested in supporting the NE Distance program you can learn more at www.nedistance.org. NE Distance is a 501c3 charity registered in Rhode Island.

www.rifitmag.com | volume two issue twelve

41

Events JANUARY DECEMBER Saturday, December 19 10:00 am 5th Annual Old Mountain 5K Trail Race Old Mountain Field South Kingstown, RI Sunday, December 20 11:00 am Worcester Jingle 5K and Youth Run Front Street Worcester, MA

Friday, January 1 12:00 pm 5th Annual Frozen Clam Obstaplunge Goddard Memorial State Park Warwick, RI

Thursday, January 7 6:00 pm Good Form Running Clinic Rhode Runner Providence, RI

Sunday, January 3 10:00 am Resolution 5K Beach and Trail Race Scarborough Beach Narragansett, RI

Saturday, January 9 10:00 am Little Compton Education Foundation Scenic Winter Road Race Wilbur McMahon Elementary School Little Compton, RI

Tuesday, December 22 5:00 pm Tuesday Night Turtle Group Run Pawtuxet Park Warwick, RI Friday, January 1 10:00 Buttonwoods 5K Warwick City Park Warwick, RI

Saturday, January 16 10:00 am Fit for Life Expo Warwick Mall Warwick, RI

FOR MORE

EVENTS & INFORMATION VISIT 42

RIFIT | Fitness, Health and Wellness

WWW.RIFITMAG.COM

Saturday, January 16 9:00 am Northeast Organic Farming Association Mass Winter Conference Worcester State University Worcester, MA

CORE CYCLING + FITNESS STUDIO

CORE PERSONAL TRAINING STUDIO

CORE PILATES MIND/ BODY STUDIO

High End Fitness Boutique!

Private Training and Sports Specific Training

SAME FAVORITE LOCATION

727 East Avenue, Blackstone Plaza

State of the Art Cycling Studio with Keiser M3 Bikes

Stadium Style Seating Signature Group Fitness Classes

727 East Avenue, Blackstone Plaza

Small Group TRX and MVe Chair Training

208 Governor Street, Providence

Offering A Variety Of Reformer Small Group Training Classes And Private Pilates Sessions Visit our MindBody Online Event page for details

FITNESS AND PILATES MIND/BODY STUDIO

Providence, RI

ON DARK COLORED GARMENTS

FOR FULL CLASS OFFERINGS & SCHEDULE VISIT COREFITPROV.COM

www.rifitmag.com | FITNESS AND PILATES MIND/BODY STUDIO

Providence, RI

CORE Center of Real Energy, formerly of 469 Angell Street, Wayland Square volume two issue twelve 43

44

RIFIT | Fitness, Health and Wellness