Volume 2, Issue 1 of RI Fit Magazine

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FITNESS HEALTH WELLNESS

Weight Loss & Nutrition Issue

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Fat Loss Tips

CREATE HABITS, NOT RESOLUTIONS Is Dieting OK for Kids?

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Weight Loss and Nutrition Products

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RI

FIT FITNESS HEALTH WELLNESS

from the editor Because it’s a new year, I think a lot of people will expect me to write about how to lose weight or be healthier. Yes, I think we all wish that for 2015, but I think it’s more important to hope for happiness. It may seem simple, and some of you might be reading this thinking, “I am happy.” But if you’re wishing for something different in your life, are you truly satisfied?

With so much focus on the scale and the food you put into your mouth, dieting and working out become a stressful hassle, especially when you don’t see immediate results. Some people—myself included—get discouraged by this lack of progress and find themselves going back to their old habits. Do you know what the key is to not getting discouraged? Improving your mental health alongside your physical health.

I go to the gym and I eat balanced meals. I keep myself active by doing outdoor activities with my friends and family, and even by walking dogs at a local animal shelter. We all do everything we can to keep ourselves physically healthy, but at the end of the day we still might not feel confident in ourselves. That number on the scale still frustrates us. The images of skinny models and actors intimidate us. The way our clothes fit discourages us.

A friend of mine once told me to create a worry jar to dispose of all these crazy thoughts. The way it works is that when you think of something that makes you worried or upset, you write it down on a piece of paper and put it in the jar, then you don’t think about it anymore. At the end of the day, you allot anywhere from 15-60 minutes to think over your worry jar submissions. When you take this time, you realize how unimportant most of your worries are, and also how much time you waste getting upset about little things. You also come to see what your number one worries are, and you can work on ways to resolve them and gradually improve your mental health.

In addition to the worry jar, you should also follow some of the tips our amazing contributors wrote for this issue. Several of them have provided great tips for maintaining healthy bodies and routines without it becoming a frustrating process that eventually leads to a downward spiral. Once you make nutrition a priority, you’ll start feeling stronger, healthier and more energetic.

The final key to happiness? Allowing yourself to indulge once in a while, as long as it’s in moderation. You’ll avoid the inevitable binge eating that ruins your diet, and you’ll be able to enjoy your treat more knowing you’ve worked so hard for it.

Wishing you all a healthy, happy, and prosperous 2015!

Until next time,

John A. Resnick Founder Ralph Coppolino Co-Founder Gil Lantini Co-Founder Mike Casale Senior Designer Tina Farinelli Sales Associate Pam Walsh Editor Interns Keri Biron Chad Sabo Contributing Writers Joy Adamonis Aislyn Arnone Mora Babineau Keri Biron Mike Clancy Kimberly Chula-Maguire Maryellen Fowler Mary L. Gavin, MD Mairead Hardiman Lynn Johnson Elizabeth R. Keefe Rachel Langley Wendy Lewis Walter Medeiros Nicole Messier Jen Morin Poliquin Group Editorial Staff Dominic J. Roda, DPM Timothy Sullivan Deb Westgate-Silva www.facebook.com/rifitmag twitter.com/rifitmag 401 648 3400 info@rifitmag.com www.rifitmag.com 1343 Hartford Avenue Johnston, RI 02919

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

contents

volume two issue one

Inside This Issue

10 Local Fit News 12 Weight Loss and Nutrition Products 2015 16 RI Fit Kids 18 Fitness Enthusiast – Kristen 19 Keeping You on Pace

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20 Punch Away the Pounds as You Kick Up Your Confidence 22 The Anatomy of a Shoe 24 The Tortoise and the Hare 25 Weekend Warriors – Michelle North 27 Reach Your 2015 Health & Fitness Goals 28 Workout Nutrition Reference Guide 30 How I Changed My Husband’s Eating Habits 31 12 Fat Loss Tips for a Leaner Body in 2015 33 It’s Resolution Time 34 Create Habits, Not Resolutions 35 Back to Basics: Guidelines for Nutritious Eating 36 The Mind/Body Connection 38 5 Tips to Receive the Best Massage Ever 39 Farm Fresh Winter Salads 40 Tendonitis or Tendonosis – Setting it Straight 43 7 Reasons Not to Give Up on the Perfect Body 45 The Active Alternative to a Joint Replacement 46 The Breath of Success 49 Featured Nonprofit: Fierce for Shannon Foundation 51 Dave’s Fresh Marketplace Recipe of the Month 52 2014 Newport Pie Run 5-Miler 54 Events 57 RI Fit Exercise Myths

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49

ON THE COVER

Featured Weight Loss and Nutrition Issue

Recipe of the Month Greek Cucumber Salad

52 www.rifitmag.com | volume two issue one

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Local F

PERFORMANCE PHYSICAL THERAPY NAMED PRIVATE

Performance Physical Therapy has been honored with the 2014 Jayne L. Snyder Practice of the Year Award.

This prestigious award is given annually to nationally recognize private practices that have made outstanding and innovative contributions to the physical therapy profession and in support and progression of private practice physical therapy by the Private Practice Section of the American Physical Therapy Association.

our mistakes, we keep moving and we innovate, constantly looking at our values and striving to simply provide the best care,” said Dr. Collie.

On behalf of Performance Physical Therapy, Michelle Collie PT, MS, DPT, OCS, owner and CEO of Performance accepted the award at the Private Practice, APTA National Conference in Colorado Springs. Michelle was joined with her leadership team, COO Lisa DeCoste MSPT, DPT, OCS, Clinical Officer David Pavao DPT, OCS, Compliance Officer Yvonne Swanson MSPT, OCS, and Christopher Hughes, Director of Marketing.

Dr. Collie is the principal owner of Performance Physical Therapy, an APTA member and President of the RI Private Practice Group. Dr. Collie serves on the Reach Out and Read Board of Trustees and in the past, Brown/ Guachipilincito Partners, Shoulder to Shoulder, Children’s Museum and Multiple Sclerosis Board of Trustees. This month, Dr. Collie was a recipient of the Rhode Island Small Business Journal’s Entrepreneurial Women to Watch award.

In 2004, she received the MGH-IHP Ionta Award for Clinical Excellence; in 2006, the RI APTA Annual Distinguished Service Award and Private Practice Award; in 2012, the Corporate Heroes Award; and in 2012, the RI Outstanding Philanthropic Business Award from the Association of Fundraising Professionals.

“I am humbled to accept this award on behalf of the team at Performance Physical Therapy, a team that has proven to be courageous as we work together evolving and changing in the current health care environment. Every day we ask ourselves, what more can we do for our patients, our community? And sometimes we do fail but we learn from

Dr. Collie and the team at Performance Physical Therapy were awarded the 2014 Best Places to Work by Providence Business News. Performance Physical Therapy recently hosted its first Annual Charitable Performance PT 5K Race/ Walk with the proceeds of over $12,000 going to three local charities, including Ronald McDonald House. Proceeds

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RIFIT | Fitness, Health and Wellness

Fit News

E PRACTICE OF THE YEAR

RAFFA YOGA

PROJECT UNDERCOVER

going to New England Distance and East Providence Townies will strengthen high school athletic programs in Woonsocket and East Providence. Dr. Collie also founded the Performance Physical Therapy Charitable Foundation, a 501(c), to ultimately continue the culture of supporting community health and fitness that Performance and Dr. Collie are so passionate about.

The private practice award is named after the late Jayne L. Snyder, a celebrated physical therapist from Lincoln, Nebraska. Dr. Snyder was a former President and Chair for the Foundation for Physical Therapy, Board member of the APTA and a passionate advocate for evidencebased physical therapy interventions and sat on several committees as a resource in state and federal legislation deliberations.

Performance Physical Therapy is a Rhode Island-based, physical therapist-owned practice with nine locations throughout the state. For more information, call (401) 726-7100.

If you would like more information about this topic, or to schedule an interview with Michelle Collie, please contact Michelle at mcollie@performanceptri.com.

On December 7th, Raffa Yoga hosted a teacher training charity event to benefit Project Undercover, a Cranstonbased non-profit that donates diapers, socks and undergarments to children in need. The event raised $2,700 in cash and $1,000 in donations.

Over 45,000 children in Rhode Island don’t have access to clean, new underwear, socks and diapers. Project Undercover provides these necessities to children living in poverty. They do this by engaging the community, increasing public awareness and partnering with other agencies for the betterment of children.

Photo on Left: Pictured, from left, are Christine Raffa, owner of Raffa Yoga/Urban Sweat, holding her dog Maxine; Project Undercover board members Lauren Tracey and Jodi LaFauci; and Jane Viscolosi, co-facilitator and teacher training instructor at Raffa Yoga/Urban Sweat.

www.rifitmag.com | volume two issue one

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W E I G H T LOS S A N D N U T R The Black and Blum Box Appetit Lunch Box Eating out for lunch is not only pricey, but it also makes it harder to control fat and calories. This is no ordinary bento lunch box. With its removable nesting container that separates different foods in your meal, leftovers can look expertly plated and even more appetizing is that there’s no more wasted food. The lidded and microwavable nesting container allows you to enjoy one dish hot and another cold.

The Box Appetit’s unique design, deep tray, saucepot and nesting container make it easy to enjoy any meal on-the-go.

The Black and Blum Box Appetit Lunch Box is $25 and is available at www.black-blum.com

The Blender Girl

The debut cookbook from the powerhouse blogger behind theblendergirl.com, Tess Masters, features 100 gluten-free, vegan recipes for smoothies, meals, and more made quickly and easily in a blender. The offerings don’t include just smoothies, shakes, puddings, and soups; Tess also provides recipes for chewable, blender-aided appetizers, snacks, salads, desserts, spreads, and condiments. Nutritious, tasty, and easily prepared treats for all seasons.

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Wahoo TICKR

TICKR is the most advanced way to train with heart rate. It features the Burn and Burst™ program to help you find the right training zone, whether you are working towards a PR or just working off a big meal. The TICKR monitors your heart rate, calories burned, and time plus distance and pace when connected to your phone and favorite fitness app. The TICKR’s dual band technology (Bluetooth/ANT+) works with most smartphones and GPS watches, making it the ultimate heart rate monitor.

The Wahoo TICKR is $60 and is available at www.wahoofitness.com 12

RIFIT | Fitness, Health and Wellness

R I T I O N P R O D U C TS

2015

ProSource: Stackable Resistance Bands

The Premium Stackable Resistance Bands system from ProSource provides a convenient and economical way for you to tone and strengthen your entire body from the comfort of your home. The system includes four, 48-inch resistance bands that each have their own resistance level. The bands can be used individually or stacked to provide you with a total of 14 resistance levels that range from five to 56 pounds. In addition to the bands, the system comes complete with cushioned foam handles for a secure, comfortable grip; a door anchor for use anywhere with a solid door; and ankle straps. Designed and built for a safe and effective workout. Train Like a Pro—Train With ProSource.

ProSource: Stackable Resistance Bands cost $25 and are available at www.prosourcebands.com

Fitbit One

If you want to turn fitness into a lifestyle, the One is for you. For starters, it never rests. During the day, it tracks your steps, distance, calories burned, and stairs climbed. Come nightfall, it measures your sleep quality, helps you learn how to sleep better, and wakes you in the morning.

Your stats upload wirelessly via computer, or select Bluetooth devices. Powered by your stats, you can set goals, and track progress. Stay motivated by earning badges or connecting with friends for support or friendly competitions. Log food, workouts and more. Bring greater fitness into your life seamlessly, socially, 24 hours a day. The One motivates you to reach your goals by bringing greater fitness into your life—seamlessly, socially, 24 hours a day.

The Fitbit One is $100 and is available at www.fitbit.com

Oster 6-Quart Digital Food Steamer

Cook healthy, delicious dinners at home with help from Oster’s easy-to-use electric food steamer. Whether gathering food from a favorite store, local farmer’s market, or from your very own vegetable garden, the food steamer makes it fun to indulge in nature’s bounty all year long. Use the food steamer to prepare a variety of entrees and side dishes—anything from savory jasmine rice, wild-caught fish, or farm-raised chicken to the whole gamut of fresh or frozen vegetables, including artichokes, asparagus, summer squash, red potatoes, and more.

The Oster 6-Quart Digital Food Steamer is $40 and is available at www.oster.com www.rifitmag.com | volume two issue one

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| volume two issue one

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Is Di

by Mary L. Gavin, MD

Everyone has been on a diet. Does that sound strange? Well, it’s true. A diet is simply the collection of the foods you regularly eat.

But the word “diet” can also mean an attempt to lose weight by limiting calories or types of food.

You may know some adults and kids who worry about their weight and say they’re going on a diet. You might wonder if you should be on a diet, too. But the majority of kids do not need to— and should not —diet this way.

fewer calories than the body uses. By doing this, the person may lose body fat and decrease his or her weight. Likewise, if a person eats more calories than the body uses, the person may gain weight.

Kids usually do not need to diet in this way. Unlike adults, kids are still growing and developing. During this time, kids need a variety of healthy foods to keep their bodies growing properly.

Some kids are overweight, but even overweight kids can often improve their health simply by eating nutritious foods and being more active.

Being overweight can cause health problems, but kids may hurt their health even more by doing something drastic, like skipping meals or deciding to eat only lettuce.

Why? Let’s find out.

Dieting to Lose Weight

All foods and many drinks contain calories, a kind of energy.

When someone diets to lose weight, the person is trying to eat

Diets that don’t include a variety of nutritious foods, or have too few calories, can be dangerous for kids.

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RIFIT | Fitness, Health and Wellness

ieting OK for Kids?

Who Needs to Diet?

Though some people may feel they weigh too much or too little, there is no perfect body shape. Some people have larger frames (bigger bones) and will always look bigger and heavier than people with smaller frames.

Talk to your doctor if you have questions about your weight.

Your doctor can examine you and check your body mass index (BMI). That’s a way of estimating how much body fat you have.

If the doctor is concerned about your weight, he or she can recommend a couple of goals: • •

for you to gain weight at a slower pace for you to maintain your current weight

For some kids, the doctor may recommend losing some weight, but this should be done with the doctor’s help. Kids who need to lose weight may visit with a dietitian who can explain how to reduce calories safely while still getting all the necessary nutrients.

Dangerous Diets

Diets that don’t include a variety of nutritious foods, or have too few calories, can be dangerous for kids. Some types of dangerous diets are called “fad diets,” because a fad means something that’s popular for a short while. Fad diets usually promise quick weight loss and require the person to follow a strict set of guidelines.

Some dangerous diets cut out entire categories of foods or require the person to eat just one thing, such as cabbage soup— yuck! The truth is there is no quick fix when it comes to weight loss. So pills, special drinks, all-liquid diets, and other gimmicks are poor choices, especially for kids. If someone offers you a diet pill or suggests you start having a magic milkshake that can make you thinner, tell them no! These diets can make people sick. They also usually end with the person regaining any weight that was lost.

Someone who is willing to take extreme steps to be thinner could have an eating disorder. These include anorexia nervosa (starving oneself) or bulimia nervosa (eating and then deliberately throwing up). They are serious conditions that need a doctor’s attention.

Help for a Dangerous Dieter

If you know a friend or sibling who’s following a dangerous diet, you need to tell an adult. You could turn to a parent, a teacher, or another adult you trust. You could also tell the person yourself that their eating habits are unhealthy, but you probably will need to get an adult involved, too.

that they could change something about their appearance. If you feel this way, talk to a parent or an adult you trust. You may need someone to help you understand these feelings and get a handle on whether your weight is a health concern.

The body changes that happen to kids during puberty include weight gain. This is normal, but it’s a good idea to talk with your doctor about it if you or your parents have questions.

What Kids Can Do

So if kids don’t need to diet, how can they stay a healthy weight?

All kids can benefit from eating a balanced diet and getting plenty of physical activity.

Kids have a lot of choices when it comes to activity and exercise.

Some like to play on sports teams or dance in troupes. Others may prefer to be more casual, riding their bikes or shooting hoops at the park. Just helping your parents rake leaves or clean the house is a kind of physical activity, though not as much fun as something like swimming! And it’s a good idea to cut down on pastimes that aren’t very active, such as watching TV or playing computer games.

Kids can also try to eat a variety of healthy foods. A balanced diet means that you don’t eat the same thing every day and that you eat a mix of foods from different food groups. These include: • • • •

fruits and vegetables milk and dairy products meat, nuts, and other protein-rich foods grains, especially whole-grain foods, such as whole-grain breads and cereals

This kind of diet helps your body by giving it the right nutrients.

For instance, protein helps build your muscles and other body structures. Calcium helps your growing bones. And you need vitamins and other nutrients to keep your body working as it should. Fiber prevents constipation and carbohydrates give you energy, just to name a few.

Now that you understand more about diets, you can tell people you’re on a very special one—a balanced, healthy diet just right for a kid!

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.

It’s not unusual for kids—or adults—to wish they were taller, or thinner, or www.rifitmag.com | volume two issue one

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City/Town of Residence: Providence, RI Age: 29 Occupation: Director Chifferobe and The TropiGals, Freelance Tap Dancer Family: Husband, Brian Oakley, an Owner of Julian’s Your sport or fitness activity: Dance Events you are training for: Any that I may get booked to perform in the years to come.

What is your proudest fitness accomplishment?

Nine years ago, I injured my knee in a dance performance, tearing a ligament and severing my patella. My surgeon, Dr. Orin Sherman, formerly the orthopedic surgeon for the Mets, told me that I had “undoubtedly the worst knee injury” that he had ever seen. After my first operation (of three), he also told my parents that I would not be able to dance again, told me that running was out of the question, and that the transition to walking again would be challenging at best. Today, I direct a dance company of ten women in Providence, RI called the Chifferobe TropiGals. I am part of a tap duo that is based in NYC, called The Minsky Sisters, and I tour as often as I can.

The effort that it took to get to a place where my busiest season has me performing every other night, let alone dancing with my girlfriends on an occasional Friday night, has been tremendous and is certainly my best fitness accomplishment.

What motivates you?

Knowing that I only have one body and one chance to both treat and use it well.

Best local eats: My favorites are Julian’s (for brunch), Garden Grille (for linner), and Oyster Bar (for ‘appy hour).

Famous person you would like to have dinner with: Vera Ellen (1921-1981), tap dancer and silver screen siren.

Best thing about living in RI: I have only been here for about five years, but I have enjoyed living in an environment where I have the creative freedom to start a small business (that is totally outside of the box) without any loan assistance. This city has so many small businesses, many of which are owned and run by women. I think that really makes this city unique…and the architecture, which just keeps on giving.

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RIFIT | Fitness, Health and Wellness

One thing people don’t know about you: I lived in West Africa, backpacking and studying art and dance for the better part of a year.

Favorite quote: “Life is to be lived. If you have to support yourself, you had bloody well better find some way that is going to be interesting.

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

FITNESS

KEEPING YOU

WELLNESS HEALTH

ON PACE

by Kimberley Chula-Maguire, Cumberland, RI

The new year is upon us, and with it perhaps a few extra pounds, unfortunately. Did you gain any holiday weight? If so, do you know how much you gained? While you may think that all those holiday cookies and feasts added up to a 5-10 lb. weight gain, research by the New England Journal of Medicine has shown that most people actually gain only 1-2 pounds over the holidays. Doesn’t sound so bad, right? You should be able to get rid of that, no sweat!

But here’s the rub: the average adult tends to gain about 1-2 pounds per year through middle age. So, simple math shows you that if you started gaining 1 pound per year at age 30, by the time you turn 60, you’d have gained an additional 30 pounds! That’s enough to move you into the overweight or obese category, according to BMI charts. Maybe it was the holiday feasting or weekly dining out, but either way, strategies to minimize this gradual weight gain are needed.

The good news is it’s not as hard as you think.

1. LEARN ABOUT NUTRITION - Before you can make informed eating choices, you need to know basic information about nutrition. What is a calorie? How many calories do you need?

How many calories are in common foods? How many calories does your body burn in different activities? What ratio of calories should come from carbohydrate, protein, and fat? For a primer on these topics and a bunch of other useful dietary information, you can check out

simple math shows you that if you started gaining 1 pound per year at age 30, by the time you turn 60, you’d have gained an additional 30 pounds!

http://www.choosemyplate.gov/. Or check out this link for some helpful apps http:// www.healthline.com/health-slideshow/topnutrition-iphone-android-apps 2. KNOW YOUR NUMBERS - In order to effectively manage your weight over the course of the year, it is imperative that you know your current weight and your goal weight if you’re trying to lose weight. You also need to know how many calories you currently eat, on average, every day. This requires keeping a food diary and writing everything (and I mean everything!) you eat and drink during the day. If you have a calorie counting book or app, you can use this information to calculate how many calories you eat in a day. This information is necessary so you can then tweak that number, if necessary, to lose weight. If your goal is to maintain weight, it’s still important to know how many calories you typically eat in a day so you can make small changes in the future if necessary.

3. DEVISE A PLAN TO MAKE HEALTHY EATING AND EXERCISE A PART OF YOUR LIFE - This is easier said than done.

However, you will be more likely to achieve your weight loss/maintenance goals if you have specific, objective goals to pursue.

This will allow you to break the goal down into smaller steps that you can achieve.

Each time you achieve a small goal, you will gain motivation to reach the next goal.

You should write down when you are going to exercise, how long you will exercise, and what you will do for exercise. You should plan as many of your weekly meals in advance as you can, and do whatever shopping/cooking/prep work necessary in advance so that healthy, calorie-appropriate meal choices are always on hand.

Employing these strategies will help keep you on pace for your 2015 weight goals.

Kimberley Chula-Maguire PT, DPT, MA is a Physical Therapist at Performance Physical Therapy and an avid runner. She lives in Cumberland with her husband and 2 children.

She can be reached at kchula-maguire@performanceptri.com.

www.rifitmag.com | volume two issue one

19

FITNESS WELLNESS HEALTH

Punch away THE POUNDS AS YOU

KICK UP YOUR CONFIDENCE!

by Wendy Lewis, RI

If you want to get in shape and improve your fitness, the martial arts offer one of the most effective, intense workouts there is. I say this as a 20-year student and occasional instructor in several styles of martial arts, dance and yoga.

Fitness kickboxing classes have gained popularity in recent years, and for good reason—they offer some of the best fitness benefits of martial arts training without the commitment or intimidation of joining a martial arts school. Fitness kickboxing offers improved cardio and strength levels, weight loss, increased muscle mass, and improved coordination and flexibility. However, quality of instruction and facilities can vary greatly, which can mean inconsistent fitness benefits, an increased chance of injury and a dangerously false sense of selfconfidence.

Amid upbeat music with a pumping beat, my classmates and I channeled our inner Bruce Lee as we punched, kicked, sweated and grunted.

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RIFIT | Fitness, Health and Wellness

Most gyms offer group classes that include some type of fitness kickboxing.

However, these classes are often led by instructors whose martial arts “experience” may likely be no more than a weekend certification program. I’ve tried these and have been very disappointed; in one class, the instructor’s technique was so poor I couldn’t tell if he was leading us in roundhouse kicks or sidekicks. I was also shocked to hear another student tell her friend, “I can defend myself now!”

So, where do you find a great fitness kickboxing workout? My recommendation is to learn from those who know best at a quality martial arts school. Even if you never decide to seriously study a martial art there, you can be sure that the safety and quality of fitness kickboxing instruction you receive is top-notch.

From the moment I walked into Atomic Kickboxing (the fitness kickboxing branch of Burke’s Martial Arts in Cranston), I knew the school was the real deal. Smiling, friendly staff greeted me in the spotless

studio. Behind them stood rows of black Wavemaster punching bags lined up like soldiers for the hour-long class, ready for our punches and kicks—we would not be striking the air!

My fellow classmates were men and women of all ages, a diverse group of college students, professionals, stay-athome moms, and seniors. (I found out later that the oldest student was in her 70s.) Our instructor was Brian Bogue, an active Muay Thai fighter.

Brian led us through a series of bootcamp-style warmups that included barefoot lap runs, pushups, squats, and burpees. Then came the really fun part, where we strapped on our logo boxing gloves and pummeled the punching bags. In a series of lead-and-follow combinations, Brian led us through a series of punch and punch/kick combinations of increasing complexity for the next 40 minutes or so.

Amid upbeat music with a pumping beat, my classmates and I channeled our inner Bruce Lee as we punched, kicked, sweated and grunted. Brian and an assistant made their rounds, shouting encouragement and offering one-on-one technique adjustments along the way. It was one of the most effective cardio and whole-body workouts I’d ever done, with the best teacher-to-student ratio.

Class wrapped up with Brian offering encouraging words about reaching for our goals. High-fives with my classmates followed, and I left the studio sweaty, tired, and unexpectedly calm and relaxed.

Atomic Kickboxing had given me a safe and suitable place to punch out the tensions I’d built up during my workday. I knew I’d be back.

If you’ve ever wanted to try fitness kickboxing—one of the most fun, effective workouts there is—Atomic Kickboxing offers a top-notch program with a full schedule of classes to accommodate even the busiest life. Start today!

Visit AtomicKickboxing.com or call 401-523-1008.

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21

FITNESS WELLNESS HEALTH

The A

by Dominic J. Roda, DPM, Smithfield, RI

I get asked all the time, “What is a good brand of shoe for running?” or “What type of shoe should I get for running?” With so many different types of shoes on the market and all the advertising that goes with them, figuring out which shoe is best for you can be a challenge. I am going to go over a few things to look for when buying a pair of running shoes and hopefully dismiss some common misconceptions.

First of all, it’s important to realize that what works great for one person, may not be so great for someone else. That being said, there are 3 basic essentials to look for in a good running shoe.

With so many different and all the advertising that which shoe is best for y

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RIFIT | Fitness, Health and Wellness

Anatomy FITNESS

WELLNESS HEALTH

OF A RUNNING SHOE FIRST IS THE HEEL COUNTER. This is the back of the shoe that wraps around and cradles your heel. This should be thick and firm, and not collapse when you squeeze it between your fingers. Your heel is the first part of your foot that strikes the ground when running. A stable heel counter will protect your foot from rolling out from under you and reduce over-pronation (flattening of the arch). If you’re having ankle pain with running, a soft heel counter may be the problem.

SECOND IS THE MIDSOLE. This is the part of the shoe between the upper material that houses your foot and the bottom outer sole that hits the ground. This is really the most important part of the shoe in terms of cushioning and

types of shoes on the market t goes with them, figuring out you can be a challenge.

stability. Different brands use different components here that will change the flexibility and support of the shoe. The key here is to find a shoe with a very stable midsole in the arch of the foot, which is referred to as the shank. You can easily tell if the shank is too unstable by trying to bend the shoe into a “U” shape. If you can bend the shoe like this, the shank is way too flexible, and will result in instability, which can cause running injuries and chronic problems over time, such as plantar fasciitis. The only part of the shoe that should bend is the forefoot.

THE THIRD IS THE LAST SHAPE. This refers to the actual curvature of the shoe. There are three types: straight last, semi-curved last, and curved last. The last shape will affect the weight and support the shoe offers. The most supportive shoes are straight last, and as a side effect are also heavier, and often clunky. The lightest running shoes use a curved last, which sacrifices support for decreased weight. The most common last is the semi-curved, which are more stable than curved, but less bulky than straight.

Straight last running shoes are the least common and used when maximum motion control is needed.

Remember that your foot type will dictate how much support you need from your shoe. Generally, a flexible foot that tends to over-pronate will need more support. A stable foot with a sufficient arch and little to no over-pronation will not need as much support. Hopefully this information will make you more informed when purchasing your next pair of running shoes.

Dr. Roda is an honors graduate of the New York College of Podiatric Medicine. He completed his residency training at Roger Williams Medical Center in Providence, RI. Dr. Roda is certified in treating all conditions of the foot, including conditions necessitating forefoot and rearfoot/ankle reconstructive surgery. He is a member of the American Podiatric Medical Association and is published in their journal and other medical literature.

www.rifitmag.com | volume two issue one

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FITNESS WELLNESS HEALTH

W H Y

S L O W

A N D

S T E A D Y

by By Elizabeth R. Keefe and Mora Babineau, Barrington, RI

In the game of life and fitness, is it the one who races to the finish line who ultimately finds long-term success? Or is it the one who paces themselves and consistently works towards a certain goal?

In the spirit of making New Year’s resolutions, fitness goals usually take front and center in people’s lives to make up for an overindulgent holiday season or a general desire to live a healthier lifestyle. These are all well-intentioned efforts and may pay off with short-term benefits such as losing five pounds and your clothes starting to fit better, but then why do so many who start down this path get derailed?

In 2014, the top resolution according to the Journal of Clinical Psychology was to lose weight. Only 46% of those resolution makers were able to maintain their resolution after six months.

With only an 8% success rate overall, why the backsliding?

Slow and steady wins the race. Many people jump right in to their New Year’s resolutions full throttle. Instantly they’re increasing their workouts, drastically changing their eating habits, depriving themselves of any treats and feeling exhausted by the end of two weeks, if not sooner! This is too much, too soon.

Slow and steady wins the race. Many people jump right in to their New Year’s resolutions full throttle.... This is too much, too soon.

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RIFIT | Fitness, Health and Wellness

W I N S

T H E

R A C E

In our studio, we always tell our clients that consistency equals results. Every little bit helps. Every time you pass on a cocktail or take two bites of dessert as opposed to eating the entire plate, it adds up and it counts! Every day that you show up to adhere to your fitness program is a check in the plus column.

Some days you may drag yourself there, other days you run there with enthusiasm, but the fact that you are consistent is what yields results in the long term.

Strategies for success: 1. Make an appointment or sign up for a class.

2. Pay for it — you will show up if you have made a financial commitment.

3. Work with a private trainer — you will not leave someone waiting for you.

4. Plan to meet a friend — you will not want to disappoint them.

5. Hold yourself accountable - put your exercise in your calendar and work around it.

6. Make it non-optional — this is your job to keep your body in good condition.

7. Do shorter workouts — 30 or 45 minutes counts!

8. Treat yourself to great workout clothes — the better you feel, the harder you will work out.

9. Sign up for a race, charity event, or anything that will keep you working towards your goal.

10. Last of all, find a form of exercise that you enjoy! Movement is a privilege, not a chore.

So, why set yourself up for failure in the new year? Start small, make commitments, and remember that consistency equals results. Joseph Pilates once said, “In 10 sessions you will FEEL the difference, in 20 sessions you will SEE the difference and in 30 sessions you will have a WHOLE NEW BODY.” Imagine how you’d feel after sixty or one hundred sessions. Unstoppable.

Mora Babineau is the Co-Owner of Barrington Pilates and studio 47 in Barrington, RI. Mora is fully certified in both Mat Pilates and all Pilates equipment through The PhysicalMind Institute, New York, NY. She has completed additional training on the Core Align and is certified in BarSculpt. www.barringtonpilates.com Elizabeth Keefe is the founder and Co-Owner of Barrington Pilates and studio 47 in Barrington, RI. Elizabeth is fully certified in both Mat Pilates and on all Pilates equipment through The PhysicalMind Institute, New York, NY. She has completed additional training on the Core Align and is certified in BarSculpt. www.barringtonpilates.com

City/Town of Residence: Portsmouth, RI Age: 44 Occupation: Gardener Family: Husband and two step children Your sport or fitness activity: Arm Wrestling Recent events you have competed in: Several in Massachusetts and Rhode Island Events you are training for: Possibly with The UAL (I’m a professional arm wrestler for them.

Check out the site: http://bit.ly/1JJ87I6) What is your proudest fitness accomplishment?

My proudest fitness accomplishment was when I was training for a Strongman competition and placed 2nd for the State of RI (about 7 years ago). Also, when I deadlifted 315 lbs. for a rep.

I no longer train for Strongman, though. I still lift heavy weights, just not super heavy.

What motivates you?

Other competitors and New England Women of Strength (N.E.W.S.) Best local eats: Thai in Newport, RI

Famous person you would like to have dinner with: Ellen Degeneres Favorite cheat meal/snack: Pasta and carbs What do you like to do in your downtime?

Sun tan in the summer and walking in the snow when it snows.

Best thing about living in RI: The best things about living in RI are the people and the ocean (it’s nice to run in the area I live). We have several local businesses and I have lived in other cities and can tell you there is nothing better than local, especially when it comes to food. I enjoy the weather, too; I’m a four seasons kind of person.

One thing people don’t know about you: People don’t know that I’m shy, even though I am a professional arm wrestler. They assume I’m tough, but really I’m just a big teddy bear!

Favorite quote: “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” - John F. Kennedy Fitness tip for RI Fit Readers: My biggest and strongest tip is CONSISTENCY, no matter what level you are at!

www.rifitmag.com | volume two issue one

25

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RIFIT | Fitness, Health and Wellness

FITNESS WELLNESS

Reach

HEALTH

YO U R 2 0 1 5 H E A LT H & FI T NESS GOALS APPLY 5 STEPS FROM MILITARY STRATEGY

by Walter Medeiros, Riverside, RI

As a personal trainer, I’m hired for one purpose and one purpose only: to help my clients achieve their goals. The greatest strategy I’ve implemented in getting results for my clients is drawing from my experience as an officer and fitness trainer in the army. I simply adapted and started applying five proven principles and concepts of military strategy and training.

1. IDENTIFY A GOAL – In the military, I’d be assigned a mission. Instead of getting a mission from a commander, you’re giving yourself a goal.

2. MAKE A PLAN – If you don’t have a plan, you’ll have

nothing to prepare for; you’re planning to fail. A good plan needs to be well-thought-out, but it doesn’t need to be perfect.

I find one of the easiest ways to accomplish this is to do backwards planning. If you need to be at work by 8am and your plan is to work out before work, you’ll need to know what time to go to bed, wake up, eat breakfast, and leave for the gym. You’ll also need to know what you’re going to do once you get to the gym.

down to your mindset. Eliminate what you believe to be a choice of going to the gym and just make it your routine. After working out has been part of your routine for a couple weeks or months, you are going to truly miss it when something gets in the way of you working out.

5. REASSESS YOUR PLAN – It is a common mistake

to forget the importance of this step. A step that will help you to be better prepared to overcome obstacles and help you build a routine. Reassessing your plan helps you identify what is and isn’t working. After a couple weeks, ask yourself how the week went. If the plan was to go to the gym three times and you didn’t, take a look at what the obstacle was and either assess the obstacle as an aberration or rework the plan to eliminate the obstacle, adapt and overcome.

Even the best plans will have obstacles to overcome, but only by reassessing your plan will you be able to come up with permanent solutions or contingency plans for when that obstacle or similar ones arise.

3. PREPARE - Once you’ve defined your goal/s and

If you don’t have a goal, you’ll have nothing to plan for.

If you don’t have a plan, you’ll have nothing to prepare for.

If you don’t prepare, you are planning to fail.

If you don’t prepare, your execution is bound to fail.

If you don’t execute, you’ll have nothing to assess.

If you don’t reassess, you won’t know what is and isn’t working.

4. EXECUTE – In addition to actually executing the plan,

Take the time to implement the five steps and set yourself up for success in 2015.

made a plan, take the time to prepare so that you can meet the expectations you’ve laid out for yourself. Have your gym clothes in a bag the night before and prepare your meals for the day/week.

this has to do with your mindset and getting you to the gym.

You need to put going to the gym in the same category as brushing your teeth. If you’re a little tired, it’s all too tempting to skip going to the gym, but if you’re a little tired, would you skip brushing your teeth before you left the house? It comes

Walter Medeiros is the Personal Training Director for Total Fitness Clubs. Walter has been a personal trainer since 2001 and he incorporates a wealth of sport and fitness experience derived from his time as a track athlete, collegiate football player and coach, bodybuilder, and an officer and fitness trainer in the Army.

www.rifitmag.com | volume two issue one

27

WELLNESS HEALTH

Reference Guide

by Mike Clancy, Warren, RI

quick-processing carbohydrates and proteins include rice, chicken, fruit, etc. You can always consume a sports drink consisting of carbohydrates and protein. Because a slower digestion will hinder performance, you want to save the healthy vegetables and good fats for a different time of the day.

It’d be great if your workout could be the determining factor in your body metamorphosis. Unfortunately, the truth of the matter is the nutrition that enters your body dictates the effectiveness of your workout. It may seem tedious and overwhelming to think about your every bite, but with this simple reference guide, you can retain all of the benefits from your exercising.

Best Choices: Oatmeal, Protein Shake, Rice, Chicken, Fruit at least 2 hours

PRE-Workout

PERI-Workout

You can go right into the workout on an empty stomach, especially since your body just processed yesterday’s food while you were sleeping in the night. Your body is primed and your energy stores are full. You are ready to go. Feel free to drink some caffeine beforehand if you wake up groggy or sluggish. Just stay away from eating food, since digestion takes a minimum of 2-3 hours just to initiate. You’re best to work off of quick liquids like coffee, tea, and water.

You can also use a natural fruit juice if you’re feeling shaky.

Your peri-workout options are going to vary based upon the intensity of your workouts. If your workout is primarily cardio-based (running, circuit training, etc.), you should focus on your hydration levels with water intake. If your workout consists of heavy strength training, you want to start taking in some carbohydrates and sugars to replenish those taxed muscles. Gatorade works well because it has sodium, electrolytes, carbohydrates, and sugars.

Best Choices: Coffee, Tea, Water, Natural Fruit Juice (if necessary) Go into your workout hydrated and nourished, but not full.

Your goal is to create at least 2 hours of space between your last bite and your first rep of your workout. If you eat within a 2-hour window of your workout, you are likely to interrupt the natural processes of digestion. Digestion works best when the body is at a state of stress-free rest. Exercise is just the opposite of stress-free rest. You want to aim for quick-processing carbohydrates and proteins, unlike what is normally recommended for general health. Examples of

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RIFIT | Fitness, Health and Wellness

Best Choices: Water and/or Sports Drink (for weight training) As long as you ate food with some nutritional value earlier in your day, you can forgo the sports drink unless training is vigorous and brutal. Power through your workout and focus on your post-workout nutrition.

Best Choices: Water

POST-Workout After your morning workout, your job is to replenish anything

WELLNESS HEALTH

Go into your workout hydrated and nourished, but not full. Your goal is to create at least 2 hours of space between your last bite and your first rep of your workout. lost in the workout. Here’s where it gets tricky: if your workout was cardiovascular-based, you don’t NEED any particular nutrients to heal. In fact, that’s the double-edged sword about cardio: it doesn’t tax your body in any way where you need to rest and recover. The weight training exerciser has a totally different requirement: CARBS & PROTEIN. Because the body is exhausted from moving resistance, your food mindset after exercising should be: the faster it absorbs, the better.

Best Choices: Any Combination of Quick-Absorbing Carbohydrates & Protein Same thing goes for you. If your workout is focused on heart rate and duration, you don’t need anything special after your

workout. You can stick with foods that you’d eat at all other times of the day. If your workout involves strenuous weight training and body exhaustion, you need the carbohydrates and proteins. Remember, fast digestion is the key. Chicken and rice is an easy go-to choice after a tough workout.

Best Choices: Any Combination of Quick-Absorbing Carbohydrates & Protein Mike Clancy (B.S., RTS, Pn1) is a well-respected educator in health and fitness communities. As a native Rhode Islander, Mike became one of the most demanded trainers in New York City. His audience grew from his initial entry into the fitness industry in Tampa, FL to his hometown crowd of Providence, RI and eventually into the hustle and bustle of Manhattan. Mike runs his own private training service in NYC. From CEO’s to community leaders to celebrities, his clientele ranges from the affluent Upper East Side members to the edgy downtown crowd of the city.

www.rifitmag.com | volume two issue one

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WELLNESS HEALTH

How I Changed M Y

H U S B A N D ’ S

by Joy Adamonis, Warwick, RI

My husband loves me dearly, almost as much as he loves his food. He is not alone. Many people have a love affair with food. Affairs are toxic. Nothing good comes from having an affair. Whether you use it as a coping mechanism when you have a bad day or you are celebrating with a big piece of double chocolate cake. The focus is on food and not the situation at hand. When I met my husband almost 15 years ago, he could devour a whole pizza and 2-liter bottle of soda all on his own. Today, he is 150 pounds lighter, albeit still a husky man that eats to fuel his body and understands the importance of a cheat day.

Here are five tips I used to help change his eating habits.

1. I Removed Trigger Foods From Our House: It’s like when

you put a bone in front of a dog. Most dogs immediately jump at the chance to take their bone and eat it. If your trigger is chips, try to not have them in the house. If you can’t rid the house of them at first, section a serving size into a small plastic bag. That way when you have a craving for them, you have a healthy portion waiting for you rather than reaching into the bag for endless amounts of chips.

2. I Had To Help My Husband Understand The Feeling Of Being Full:

This one is hard. Your mind may

E A T I N G

tell you that you can still eat, but your stomach may tell you a different story. Pay attention to the cues that your body is giving you. I used to make my husband eat slowly in order for him to see how he felt as he ate. Stopping when you are full is a great way to limit that sluggish, overstuffed feeling you get after you overindulge.

3. I redefined my husband’s favorite recipes: Chicken

parmesan is his favorite meal and he was afraid he couldn’t have it anymore. Not so. It’s all about learning new ways to make meals healthier. Bread the chicken and bake it instead of frying it. Try your chicken naked without breadcrumbs. Add less cheese. Make a smaller portion of pasta. It can be done.

And it can be delicious.

4. I always kept his car fully stocked with mints or gum:

When he wanted to stop at the drive thru for a snack, I urged him to chew a stick of gum. It will calm the sensation of hunger. Mint is known to be an appetite suppressant.

5. We scheduled a cheat day ahead of time: Sundays were

our food days. Knowing that the weekend is used to enjoy a guilty pleasure of pizza and chocolate cake will make you appreciate it more. Working toward a goal is helpful for some people. Knowing what to expect during the week helps them stay on track.

There are so many ways that you can adjust your eating habits. But remember, no one is perfect. If you have a lessthan-healthy-meal on Monday for lunch, remember there are 19 more meals to try harder. Once I got my husband to rid himself of the guilt he felt after indulging, he realized he didn’t want food to control him. He knows what is good for him. He owns up to his choices when they are not the best. He made that choice. Don’t allow food to have a toxic hold on you. Just as you rid yourself of toxic relationships, do the same with food. Once food has no control over you, you can move forward to making better choices and understanding the ones you make.

It’s like when you put a bone in front of a dog. Most dogs immediately jump at the chance to take their bone and eat it.

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H A B I T S

Joy Adamonis is a local freelance writer, blogger and Beachbody Coach. She is a devoted mom and wife who enjoys living an active lifestyle. Kickboxing, yoga and running have transformed her life and have helped maintain her 75-pound weight loss. She loves a good cupcake, crafting, football and margaritas! Read more from Joy @ www. mysensationalkid.com.

12

HEALTH

FAT LOSS TIPS FOR A LEANER BODY

in 2015

by Poliquin Group Editorial Staff

Everyone needs an individualized nutritional approach that speaks to their energy and genetics, but that is also based on science

You are not alone if you are confused about nutrition. Everyone needs an individualized nutritional approach that speaks to their energy and genetics, but that is also based on science. The following list will help you achieve a leaner body composition in 2015.

1. Eliminate all trans-fats and other “man-made” fats such as margarine and shortening.

2. Eat healthy fats, favoring a blend of healthy fats. Cook with coconut oil and butter, use olive oil in salad dressings, and top salads with avocado, nuts, and olives.

3. Eliminate all processed foods from your diet. Just. Eat. Real. Food.

4. Don’t avoid fat. Research shows that people with diets with 30 to 50 percent coming from smart fats have higher androgens and lower body fat.

5. Balance your omega-3 to omega-6 fat intake. Eat fish and pastured meat, but limit omega-6 fats by avoiding over-processed vegetable oils (corn, soy, canola, and peanut, etc.).

6. Eat a diet with high-quality protein—organic meat, eggs, and fish will provide the largest nutrient and protein content per calorie.

7. Favor plants over grains. Grains are calorie-dense, low in nutrients, and tend to be harder to digest than vegetables and fruit.

8. Raise resting metabolic rate (the amount of calories the body burns at rest) by eating a higher protein diet with 15 to 35 percent of the diet coming from highquality protein.

9. Eat an antioxidant-rich diet to reduce inflammation. Inflammation can inhibit fat loss. Try kale, broccoli, cauliflower, bok choy, berries, pomegranates, and cherries.

10. Non-green veggies that are low-carb and nutrient-rich are colored peppers, cauliflower, garlic, onions, mushrooms, hearts of palm, spaghetti squash, and water chestnuts.

11. Optimize your meal frequency based on your age, gender, and lifestyle.

Young men tend to lose more fat with fasting, while young women tend to lose fat with frequent meals and steady blood sugar.

12. Know that you have complete control over what you put in your mouth.

No one ever ate anything by accident.

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RIFIT | Fitness, Health and Wellness

WELLNESS

IT’S RESOLUTION

HEALTH

TIME

by Jen Morin, Swansea, MA

The first health club I ever worked at really opened my eyes to New Year’s resolutions. When December came around, my employers made sure to warn me about the onslaught of people who would come through our doors as a result of their healthy New Year’s resolutions. What I soon realized was that this group’s attendance was great the first week they joined our club, the second week they’d start working out inconsistently and within a month of joining they’d completely disappear. All I could think was, come on people; you can do better than that!

Start with a Goal

Instead of making that New Year’s resolution, how about we just start off with a goal? What’s your health and fitness goal for 2015?

Are you looking to lose weight? Get stronger? Eliminate that back pain? Run a 5K? Participate in a triathlon? Run a marathon?

Your goal may be something as simple as being able to do ten pushups, or as extensive as a marathon, but the bottom line is you need that goal. A goal will give you something to work towards and successfully achieve. You may even want to consider making smaller goals that will help you achieve your ultimate goal. For example, if you want to run a 5K, maybe start with a smaller goal of running ½ a mile and move up from there. Or, if your ultimate goal is to lose 30 pounds, maybe start with cutting out sugar and walking one mile three times per week.

Time Frame

Next, when do you want to accomplish that goal by? You need that time frame to plan out a strategy by which you will get there.

And it should be a realistic time frame (Rome wasn’t built in a day and it isn’t realistic, for most, to think you could enter a marathon tomorrow). Leaving something open-ended won’t motivate you to get it done; it will just prolong the process and ultimately, it will

make it easier for you to give up on your goal. Creating unrealistic time frames will only set you up for failure.

Making Time

How much time do you have to give towards working to this goal?

And this means you need to MAKE THE TIME! Make sure you map out the time you can and will be willing to work towards your goal. Down the road you will face obstacles and obligations that will cut into this time, so give yourself a generous amount of time.

For example, if you put into the plan five days for exercise, and one week something comes up and you only get three, that’s still three solid days.

Schedule It

Put it down on paper, just as you list out your work schedule, when to pick up the kids, doctor’s appointments, etc. Put your exercise plan in there, too. When you schedule it, it’s part of your day!

Share Your Goal

Tell someone your goals. When you share your goals with someone, whether it is your trainer, friend, husband, parent, etc., they now know what you’re working towards. Just putting it out there is motivation to prove you can do it and hopefully those individuals will help motivate you to keep moving towards your goal. Even better is getting someone working with you on that goal—a trainer, or even a friend who can join you for that walk, run, or workout. Having someone join you on this journey will help motivate you and keep you accountable for the plan you are putting in place.

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 one

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WELLNESS HEALTH

by Maryellen Fowler, Providence, RI

Small changes during the month equal a huge change at the end of the year!

Just because you work full time or have a hectic schedule at home doesn’t mean you can’t implement small changes in your daily routine and that will create huge tangible changes by the end of the year. If you can’t get to the gym, create new habits!

• Get an egg timer and put it on your desk. Every hour get up, take a short walk or do a couple of standing stretches.

• When you need to use the restroom at work, use one on a different floor and take the stairs.

• Stand at your desk for at least a half an hour of every workday (look into getting a standup desk – some insurance companies will cover it if your have back issues!)

• Park as far away as you possibly can from your building.

Nootlutions Res Create these habits and you can avoid crash diets and workout routines.

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

• Can’t make it to the gym? Climb the stairs for 5 minutes 3 times a day.

• Pack your lunch!

• Keep a snack in your car for the car ride home so you don’t get home starving.

• Don’t be afraid to eat carbs.

• Get enough sleep and water.

Can’t make it to the gym? Climb the stairs for 5 minutes 3 times a day

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HEALTH

Back to Basics G U I D E L I N E S

by Keri Biron

With literally hundreds of dietary theories out there, it can quickly become confusing and frustrating as you try to figure out which diet plan is right for you. One day egg yolks are bad for you, and the next day they’re good. Coffee can dehydrate you and cause wrinkles, but it can also improve memory and cognition. 100% whole wheat is okay to eat…until you realize you’re probably consuming genetically modified organisms (GMOs), unless you buy organic.

What is one to do?

Perhaps the simplest and best advice a health coach can give these days is just to go back to the basics. Here are some guidelines to reference the next

F O R

N U T R I T I O U S

time you find yourself questioning what to feed your family:

Whole/Real Food:

Contrary to the belief that whole milk and yogurt will make you fat, you are truly better off buying foods that haven’t had anything removed from them. Any time you buy an item that has low or reduced fat, that means something artificial has been added to keep the taste—and that “something” is likely to be chemically processed.

To eat “whole” is to eat the food in its most natural state. This means buying a whole chicken with the bones and skin included. An added bonus is that you’ll likely find the whole foods are less expensive than the de-boned and skinless meats, since they charge more for these so-called conveniences.

Even when buying frozen or canned, try to buy fruits and vegetables that haven’t been chopped or have added salt or sugar. Foods will hold their nutrients better if they are as close as possible to the form when they were freshly picked.

Clean Food:

Sadly, the way our food is grown and treated has become very scary. It’s not enough just to buy whole foods; you have to consider how clean or toxic they might be. Pesticides and GMOs lace our produce and grains. Animals are beefed up with growth hormones and then injected with antibiotics after the hormones make them sick.

Now more than ever, it is crucial to buy organic. Look for beef that is “grass fed,” eggs that come from

E A T I N G

“pastured” chickens, and foods that are labeled “Non-GMO verified” and “certified organic,” or “No Antibiotics Administered.”

Local Food:

As simple as it sounds, the less a food has to travel from the farm to the table, the more fresh and nutrient dense it will be. Buying local is also more budget and eco-friendly, as it reduces the carbon footprint if food doesn’t need to be shipped overseas.

Seasonal Food:

Our bodies are designed to seek certain nutrients at different times of the year. Winter and fall mean heartier meals that include root vegetables in meaty stews, versus foods that are lighter and more refreshing for the warmer spring and summer months.

Even the microbes in our gut change according to the seasons, so we are able to better digest and absorb the foods intended for the appropriate seasons.

Check out the Rhode Island Harvest Calendar at http://www.farmfresh.org/ to learn what foods are fresh and in season now.

Of course, everyone has different dietary needs. What is right for you may not be right for another. Consume everything in moderation. Eating a variety of colors and textures is a step in the right direction to achieving a balanced and basic diet. The more you incorporate these guidelines into your daily diet, the more you will intuitively sense which foods are right for you.

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

www.rifitmag.com | volume two issue one

35

WELLNESS HEALTH

THE

MIND/BODY CONNECTION

W E I G H T L O S S S TA R T S W I T H

W H AT Y O U T H I N K , N O T W H AT Y O U E AT

by Rachel Langley

What if I told you that the biggest secret to successful weight loss (and an overall healthier lifestyle) had absolutely nothing to do with weight loss? That all the mathematical equations and the hours of calories consumed versus calories burned and stressing over which “diet” is the right way forward were NOT going to lead you to the Promised Land you were so hoping for?

Yes, some of these things are necessary (read your labels and lift weights!), but the most important tool you already possess to help change your body (notice I didn’t say “lose weight”) is your MINDSET. Success and failure already live inside you.

The decision to change your life, and your body, is something that starts in your head, not in your stomach. Below are just a few helpful tips on how either a positive or negative mindset is going to influence the success you experience or the failure you eventually have to rise up from once again.

• END FEAR – In my book, fear is the number one reason we hold back from anything we want to pursue in our lives. Weight loss is no different. We go through life fearing the scale, fearing swimsuit season, fearing the calorie count of the cake we just “accidentally” ate. END fear. Own it instead. Don’t live and die by numbers anymore. Turn the fear into something bigger and better by owning it and embracing it. The more you step into the areas of your life that once brought fear and panic, the stronger you will feel when conquering those associated demons. This could not be more applicable than when it comes to weight loss. Love your body enough to WANT to see those

It’s great to want to lose that extra ten pounds to fit into the cute black cocktail dress, but that’s not going help with a long-term lifestyle change 36

RIFIT | Fitness, Health and Wellness

numbers change; love yourself enough to know that you CAN make it happen.

• SHARING IS CARING – Join a support group or find some workout buddies! Share your journey with those having similar experiences. It’s not just good for motivation but for your mindset, too. It keeps you positive and moves you outside of the “it’s all about me” mentality that can sometimes throw you into a downward spiral. By knowing you are a support system for someone else, your motivation and positive reinforcement will bubble over into your personal pursuit of weight loss and healthy lifestyle goals!

• MAKE IT FOR THE LONG-TERM – It’s great to want to lose that extra ten pounds to fit into the cute black cocktail dress, but that’s not going help with a long-term lifestyle change.

Your mindset will always view weight loss as a means to an end. And something that needs to be done quickly and for a specific goal. This doesn’t make for great motivation when you find yourself in a situation that requires you to make a more permanent change for the quality of your health and life. A better way forward is to think about the ways losing weight and getting healthier will IMPACT the quality of your life long-term.

Envision what that life looks like and what steps you can take right now to move you toward that vision. It takes the focus OFF of weight loss, dress sizes and scale fluctuations and puts you on track for a healthier, happier way of living your life.

With these few tips, you may already start to see that before tackling the “I need to lose 25 pounds in 2015” goal, you will want to really connect your mindset to your motivation. The key is to learn from the very beginning how to stay positive and prepare to be in this for the long haul. Living a healthier life starts with believing in yourself and knowing you deserve to be a happier and healthier version of an already fabulous you!

Rachel Langley is a certified Personal Trainer, a health coach and passionate fitness enthusiast. She is the founder of Heart, Mind & Muscle (formerly Body Made Better).

Currently, Rachel is working on a project with New Balance Fitness Ambassador and Fitness Expert Holly Perkins, CSCS called Women’s Strength Nation. The mission of WSN is to educate and empower women with the benefits of strength training and change the stigma surrounding their place in the weight room. You may follow Rachel’s health and fitness tips and daily gym adventures on her Facebook page at www. facebook.com/heartmindmuscle.

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HEALTH

5

Is the music helping you relax, or would you prefer no music?

How is the temperature in the room?

Tips to Receive the Best Massage Ever

by Mairéad Hardiman, Wakefield, RI

Therapeutic massage is a blend of healing and pampering that’s customized so each person’s experience is unique. Are you still searching for the ultimate massage? Here are 5 tips to enhance the pleasure and benefit of your next bodywork session. These pointers are inspired by Mairéad Hardiman, a licensed massage therapist at All That Matters Yoga and Holistic Health Center. They are from her own personal inquiry and years of client feedback.

1. Breathe

Think of your practitioner’s office as your healing space; from the moment you walk in, begin to notice your inhalations and exhalations. This will help you stay present in the moment and offer insight into any of your body’s unique holding patterns.

Throughout your session, keep reconnecting with your breath and allow yourself to relax. Get to know the sensations of a body that is relaxed.

2. Be Comfortable

As soon as you lie down, ask yourself how you might be even more comfortable. Is the music helping you relax, or would you prefer no music? How is the temperature in the room? Are the lights too dim or too bright for your tastes? How are your arms? If you keep them where you think they’re “supposed” to be, you’re doing a disservice to yourself and your massage therapist. Position your whole body the way you feel most comfortable and re-position as often as you like.

3. Communicate

Time with your massage therapist is limited, so treat it as sacred. Your body is speaking volumes to your therapist so you only need to speak minimally once your massage has begun, but do inform your therapist if you experience pain.

You know your body better than anyone else. If something isn’t working, make it known. There are plenty of pain-free

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ways to release muscular tension and so many techniques to choose from.

4. Activate Your Compassionate Awareness

Watch for habitual patterns of negative self-talk. There’s no such thing as a “bum knee” or a “bad shoulder.” These structures have intelligence beyond human comprehension.

Trust your body. Most times a muscle spasm or inflammation is your body’s way of maintaining function and preventing further injury. Thoughts are powerful – especially to your own body – so during your massage, engage in loving conversation with this body that does so much for you.

5. Drink Water

Muscle tissue is 70% water. Hydrated muscles and tissues are more pliable and less resistant to touch, so drinking water the night before your massage helps you get the most out of it by allowing your body to release more tension and toxins.

Resist coffee or a cocktail afterward to prolong the natural high of a good massage by not introducing any new toxins.

And a last word about the face cradle – some people love it, but it can be uncomfortable if you’re prone to sinus inflammation or concerned about the forehead crease that can form (in which case, request to begin face down). Ask your therapist to show you how to adjust the face cradle; tilting it upward can prevent pressure on sinuses. If the cradle just doesn’t work for you, you can rest your head on a pillow, rolled-up towel, or your forearms. And take care of your neck by occasionally turning your head the other way.

Being comfortable might be the most important part of massage. Wiggle around, ask for assistance, and get yourself comfy! It’s worth the effort, and you’ll know just what you want for next time.

Mairéad Hardiman is a licensed massage therapist on the health service team at All That Matters Yoga and Holistic Health Center in Wakefield, RI.

HEALTH

F A R M

F R E S H

Winter Salads

by Deb Westgate-Silva, Bristol, RI

There’s no reason to think that the start of winter means the end of garden-fresh salads and healthier eating. True, farm-fresh tomatoes and basil are no longer in season, but making a delicious, craving-worthy salad is about knowing and using what is in season. Here are some ideas to get you started creating farmfresh salads in the middle of winter.

Use what’s in season.

According to www.farmfreshRI.org, some of the local produce currently in season include apples, pears, beets, salad greens, kale, spinach, mushrooms, squash and more. Three possibilities for salads using these ingredients include: •

Salad greens with thinly sliced apple or pear, dried cranberries, toasted almonds, blue cheese and a honey lemon vinaigrette.

•

Salad greens with beets, goat cheese, spiced pecans and a citrus vinaigrette.

•

Spinach with red onion slivers, sliced mushrooms, boiled eggs, bacon (the real stuff) and a balsamic vinaigrette.

•

Try a grain-based salad. More and more grain-based salads are making their way onto restaurant menus. They’re super healthy, delicious and easy to make at home.

•

Quinoa, a seed with a rich, nutty flavor, is an excellent source of protein, iron and other essential nutrients. Try a quinoa salad tossed with roasted butternut squash cubes, cranberries, nuts, and feta cheese, served on a bed of arugula.

•

Farro, another ancient grain gaining popularity, is a good source of magnesium and B vitamins. A Greekstyled farro salad can be created by tossing the farro with diced red peppers, tomatoes, red onions, kalamata olives, feta cheese and dill.

Make your own vinaigrette.

Another way to elevate the taste, as well as the healthfulness, of your salad is to make your own dressing. The general guideline is to use one part acid to three parts oil. For example, here’s a very basic vinaigrette recipe: Whisk 3 tablespoons of red wine vinegar with 1 teaspoon Dijon mustard. Slowly drizzle in nine tablespoons (a little more than half a cup) of olive oil, whisking constantly. Add salt and pepper to taste. You’re done. A homemade dressing with no chemicals, preservatives, additives, or artificial flavors. (Compare that to the ingredient list of a store-bought salad dressing.) To change it up, use freshly squeezed lemon or orange juice in place of the vinegar, or experiment with different types of vinegar. Add some honey. Add some fresh herbs or minced garlic. The possibilities are endless, delicious, and so much healthier than many store-bought dressings.

Warm your vinaigrette.

Warm your vinaigrette and toss with a spinachor kale-based salad. The heat will slightly wilt the greens, which is a nice variation and can make a salad more appealing on a cold day.

As with all salads, you can add protein to make it an entree instead of a side dish.

Farm-fresh winter salads. What’s not to love?

Deb Westgate-Silva is chef/owner of Dinner Thyme Personal Chef Service (www.dinnerthymepcs.com) serving RI and nearby Massachusetts. She is a graduate of Johnson & Wales culinary arts program and is a former educator. She can be reached at deb@dinnerthymepcs.com.

www.rifitmag.com | volume two issue one

39

HEALTH

Tendonitis

or Tendonosis SETTING IT STRAIGHT

by Lynn Johnson, Plainville, MA

One of the most common types of injuries seen in the rehab world today is the dreaded overuse injury to the soft tissue structures in our body, specifically the tendons.

Tendons are bands of connective tissue that connect muscle to bone, such as the Achilles tendon or patella tendon. In the past, most of these injuries were diagnosed as tendonitis and treated as such. However, research now shows that most injuries are what is instead called tendonosis and should be treated differently. So what is the difference between tendonitis and tendonosis, and how should they be treated to get you back to pain-free function?

Patience is key, as soft tissue can take longer to heal, leading to lots of frustration.

Tendonitis is acute inflammation of the tendon, traditionally treated with rest, ice and anti-inflammatory medication. On the other hand, tendonosis is a degeneration of the tendon fibers in response to chronic overuse/overloading and there are no inflammatory cells present in the tissue. One key difference between the two is in the terms acute and chronic. An acute injury is sudden and usually associated with trauma. A chronic injury is one that is caused by overuse and develops slowly over time.

mentioned above, tendonosis is a not an inflammatory condition, but instead an injury of chronic degeneration.

Unfortunately, most doctors are still not attaching the correct diagnosis to many soft-tissue injuries and are still prescribing NSAIDs to treat them.

Treatment for tendonosis is, therefore, different. This condition will most likely not respond to anti-inflammatory medication and will take longer to heal, making it frustrating to deal with. Treatment for tendonosis needs to focus on promoting healing of the tendon fibers. This is first accomplished by a considerable amount of rest to allow a substantial amount of tissue repair to occur.

Most of these injuries will require physical therapy to aid the healing process. Treatments usually involve soft tissue mobilization or more aggressive techniques to break up adhesions and stimulate healing by promoting tissue remodeling. Examples of these techniques are Active Release Therapy (ART) and Graston. In addition, therapy should involve eccentric exercises to promote remodeling of the tendon through loading. These exercises load a muscle in a lengthening fashion, such as when you land from a jump and you eccentrically use your quadriceps muscle to control the amount of impact. Your therapist will progress these exercises from ones that do not involve resistance to gradually adding resistance as you gain strength and the tendon heals.

Most patients will find that non-steroidal anti-inflammatory meds (NSAIDs) do not help lessen pain or symptoms. As

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RIFIT | Fitness, Health and Wellness

Another popular option for treatment is a cortisone injection.

Cortisone injections will not help the injured tendon heal, but sometimes can lessen the pain associated with the injury to allow the patient to tolerate physical therapy exercises.

Cortisone acts to reduce inflammation like NSAIDs, and, in the case of tendonosis, we are again dealing with a noninflammatory condition in the tendon.

A type of injection that has begun to show success with treating tendonosis conditions is Platelet-Rich-Plasma therapy.

This technique involves removing some of your own blood, processing it down to platelets, and then re-injecting that blood back into the injury site to aid the healing process.

Unfortunately, PRP is not covered by most insurance plans to date and requires patients to pay out of pocket for the treatment.

The hardest part of dealing with these soft tissue injuries is first obtaining the correct diagnosis and then treating them accordingly. Patience is key, as soft tissue can take longer to heal, leading to lots of frustration. Finding a good physical therapist to help direct you will help speed this process along and eventually get you back into action.

Lynn Johnson MSPT, OCS, CSCS currently works at the Plainville, MA location of FOUNDATIONperformance Sports Medicine. She has 16 years of experience treating patients in the orthopedic/sports medicine field, with a special interest in treating runners.

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www.rifitmag.com | volume two issue one

41

hOMnaturale: Yoga & Natural Family Health

Come hOMe to the source of your well being. Mother Nature knows best.

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7

Reasons Not To Give Up On The Perfect Body

We get it all the time. “Accept yourself.” “Go with the flow.”

“Know your limits.”

And yes, all those aphorisms are handy self-deceivers. But in our heart-of-healthy-hearts, we all know that they don’t mean much when we have goals of doing much, much better than “Accept yourself” suggests.

We run, walk, and do kickboxing, flywheel cycling, WaveShape, CrossFit, yoga, Pilates, barre work and so much more to get into shape. And still, while we no doubt feel better and look better, some of us fall short of our own expectations. That’s where lipo and laser procedures come in as the ideal solution to achieving your goals.

Here are seven of the most popular lipo and laser techniques for you to consider: 1. i-LIPO® or COOL SCULPTING – The i-Lipo Fat Burning Laser is an FDA-approved technology for use as a noninvasive dermatological aesthetic treatment for the reduction

of hips, waist, and thighs. With i-Lipo, you’ll start seeing results in as little as two weeks with no pain, no downtime and no bruising or swelling.

2. LASER LIPOSUCTION – This technique requires the use of tumescent fluid and utilizes a microcannula to deliver laser energy into the subcutaneous fat. Laser lipo delivers a wave of laser light to stimulate collagen production, which will tighten the skin.

3. (PAL) POWER ASSISTED LIPO – PAL devices use power for the spinning rotation of an attached liposuction cannula.

In a study led by Tulane University Health Sciences Center, researchers found that 30 percent more fat was removed with PAL than with manual liposuction.

4. VASER® LIPOSUCTION – This new, advanced process is considered gentler than traditional liposuction, and offers your surgeon better control for a smoother, more contoured look.

5. 4-D VASER® – 4-D VASER allows the physician to sculpt the horizontal and vertical lines in the abdomen, shape the oblique lines in the arms around the deltoids, or perfect the neck anatomy under the chin, thus providing a chin-tuck outcome never seen before in lipo-sculpting.

6. SMART LIPO – This technology employs a thermal device, or a laser beam, that is used to dissolve the fat cells, as well as the blood vessels and lymphatics in and around the targeted area.

7. VASER® FOR UNDERARM SWEATING – Vaser works by ablating the sweat glands under the skin by direct contact of the Vaser ultrasonic probe. Intended to be a permanent treatment, this procedure is done in the office and takes about thirty minutes. There is no need for sedation, the downtime is minimal, and the results are excellent.

Remember, always choose a Board Certified physician/ surgeon and ask questions. Dr. Luciano Sztulman’s (www. skinsationalRI.com) Skinsational Liposculpture offices are located in Boston, MA and Providence, RI. He is one of the most highly respected and experienced surgeons in lipo and laser techniques and his clients come from around the country for his expertise.

while we no doubt feel better and look better, some of us fall short of our own expectations. www.rifitmag.com | volume two issue one

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by Aislyn Arnone & Nicole Messier, Franklin, MA

Letia, an avid triathlete, was training for a half Ironman race when she severely injured her knee. After multiple failed surgeries with painful complications, Letia was desperate to find a solution that would alleviate her knee pain and allow her to return to triathlon competitions. She eventually met with a new doctor who told her about an alternative solution, the Arthrosurface Knee HemiCAP®.

The HemiCAP® implants consist of a cap and screw designed to match the shape and contour of the individual patient’s joint surface. The HemiCAP® restores only the damaged area of the joint,

‘I’m back doing and leading the life that I love. I’m just really happy and wish I did this years ago. Thank you Arthrosurface® for my HemiCAP® you’ve given me my life back.’

unlike a traditional knee replacement, which removes all cartilage and significant amounts of bone. With HemiCAP® implants there is minimal bone removal and the remaining structures in the joint are left untouched, allowing patients to move naturally again. After hearing about this option, Letia booked the surgery and was excited about this new option.

Just six months after the HemiCAP® surgery, Letia returned to triathlon training and living an active lifestyle again. She says, “I’m back doing and leading the life that I love. I’m just really happy and wish I did this years ago. Thank you Arthrosurface® for my HemiCAP®. You’ve given me my life back.”

Arthrosurface® Inc. was organized in 2001 to develop new ways to treat cartilage damage using minimally invasive technology. After more than ten years, there are over 60,000 patients that have received HemiCAP® implants, which are available in a variety of sizes and curvatures for the shoulder, hip, knee, ankle and toes.

In multi-center studies, patients reported outstanding pain relief, rapid recovery times and significant improvements in their range of motion. The procedure can be performed on an outpatient basis and may allow patients to resume full activity without restrictions.

Find a doctor in your area! www.arthrosurface.com • 508-520-3003 Actual Arthrosurface® patient shown. Individual results may vary. Seek professional medical advice for specific personal care. www.rifitmag.com | volume two issue one

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FITNESS WELLNESS

The HEALTH

Breath

by Timothy Sullivan, Rumford, RI

Businesses rely on the continued productivity and creativity of their workforce in order for them to realize their goals.

Promoting alternative wellness practices in your workplace, such as yoga or other exercise practices that incorporate mindfulness and “mindful breathing,” can be a great way for you and your coworkers to improve your minds, bodies, outlook on life, and, by extension, your productivity.

I was first introduced to mindful breathing by the late Dr. Noah McKay, author of the book Wellness at Warp Speed and a pioneer in integrating alternative practices into a primary care medical setting. Dr. McKay used to have groups of people at his speaking engagements join him in a session of “Breath of Fire” and “Body Tap” (the videos are still available online). Each practice offers an inexpensive way to introduce these practices to a workforce.

There are a variety of yoga and meditative studios located throughout southern New England. I had the pleasure of chatting with two local practitioners at a recent networking event who offered the following quotes on mindful breathing.

mindfulness and ‘mindful breathing,’ can be a great way for you and your coworkers to improve your minds, bodies, outlook on life, and, by extension, your productivity.

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RIFIT | Fitness, Health and Wellness

of

Success!

Elizabeth Phinney, Consultant, Trainer, Author, Speaker, and the creator of Bodspir, said, “The strength training technique, BodSpir, is an excellent example of the benefits you can reap by incorporating mindful breathing while exercising. By focusing on the pace of your breath to control the pace of your movement, the BodSpir technique incorporates a meditative aspect while promoting the use of lighter weights, perfect for an effective workout. This technique is especially effective for fitness after forty-five.”

Mark Collins, an Internet Marketing Specialist, yogaphile, and Reiki Master said, “As a beginner, my practice of Hatha yoga brought many benefits to my physical health and mental well-being. However, as I learned and studied more about the meditative aspects of yoga, present in other yoga methods like Kriya, Kundalini and Ashtenga yoga, I discovered the technique called Pranayama breathing. This breath work allowed me to achieve a whole new level of joy and contentment as the resulting inner peace brought life-changing clarity, focus and a feeling of purpose to my life. Meditative yoga can cure the ills resulting from the frenetic pace of life here in Western civilization.”

Anyone I have asked about their experience with such techniques has sung their praises. I spoke with a woman recently who had persistent, if not worsening, back pain for a long time (over a year), which was reversed when she joined a Power Yoga studio. Give it a try yourself and see how much your mind, body and productivity improves!

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

Should I see a physical therapist or a chiropractor for my pain?

Why not see the doctor who is both?

Celebrating 35 Years Strong & Steady

Dr Andrew Crellin has been practicing physical therapy and chiropractic for 30 years and combines the best of both professions when developing unique programs for his patients. Dr Crellin has been certified in treating sports injuries, is on staff at Women & Infants Hospital and has treated hundreds of pregnant women with neck and low back pain. He is the past president of the Rhode Island Chiropractic Society and member of the American Chiropractic Association.

If you are having neck, back, upper or lower extremity pain give Dr. Crellin a call and put two healing professions to work for you.

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DEDICATED. DRIVEN. SPIRITED. COMPASSIONATE. LOVING. FIERCE. Fueling Fierce ~ In 2014, cheerleading was officially declared and recognized as a sport. If you spoke to the men and women who compete at the highest levels of competitive cheerleading, you’d probably hear, “It’s about time.”

Maybe you’ve seen the television broadcasts of the World Competitions in Orlando, Florida on ESPN and thought, “Oh my word!” Well, that’s the stage where Woonsocket native Shannon Heil wanted to compete.

Sadly, her dream was cut short by a tragic accident in July of 2013 in Burrillville. Shannon was part of an all-girls team of Lady Level Five cheerleaders at Superior Cheer in Woonsocket. Her team dedicated their season to get “Shannon to World’s” and qualified at their final competition in Columbus, Ohio. The team went on to Orlando and competed in Shannon’s memory with ribbons and towels embroidered with her initials. They honored her with her trademark “fierce” salute.

Shannon invested herself in the lives of friends, family and even those people she’d randomly encounter. She lived life to the fullest, and her example inspired others to do the same.

She was determined to do more—to make her mark on this world—in everything she did. She picked up the moniker

“Fierce” on the cheer mat because of her bright red hair; her precise, athletic and graceful movements; and because she was tall and powerful. From a distance, Shannon Heil was a commanding presence. In conversation, even more so.

On April 4th, the First Annual Shannon Heil Memorial Fierce Five (5K) road race and walk will take place at Lincoln Woods State Park in Lincoln, Rhode Island. The race/walk starts at 10:00am and all proceeds will go directly into fueling fierce.

The words above are a few that describe Shannon Heil, a fulltime student who also worked full-time delivering pizzas, and who further made time to train (and win!) at the highest levels of competitive cheerleading.

Convinced Shannon’s impact needed to continue on, her friends and family created the “Fierce For Shannon Foundation” to invest in young people who embody the same attributes as Shannon. The Foundation will award scholarships and grants to individuals and groups whose work ethic, drive and determination align with the way Shannon lived her life. In the simplest of terms: we fund fierce. Visit www.

FierceForShannon.org for more information or to register. www.rifitmag.com | volume two issue one

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letterhead version6:003 DAV Letterhead (f)

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RIFIT | Fitness, Health and Wellness

Recipe of the Month Greek Cucumber Salad Brought to you by your local Dave’s Marketplace

Ingredients • 1 2/3 lb Cucumber • 2 2/3 ounces Kalamata Olives (pitted) • 2/3 pint Grape Tomatoes • 1/4 lb Red Onions (largely diced) • 2 2/3 ounces Red Bell Peppers (largely diced)

Directions 1. Wash and prep all vegetables as indicated above.

2. Cut the cucumber in half lengthwise. Remove the seeds. Cut into thick slices.

• 2 2/3 ounces Yellow Bell Peppers (largely diced) • 1 tsp Italian (flat) Parsely (chopped) • 1 1/3 tbsp Ken’s Great Northern Italian Dressing

3. Combine all vegetables and dressing. Add pepper to taste. Mix well.

• 1/2 lb Feta Cheese (cubed) 4. Add cubed Feta Cheese. Mix slightly. www.rifitmag.com | volume two issue one

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2014

Newport Pie Run 5-Miler T H U R S D A Y,

N O V E M B E R

2 7 ,

2 0 1 4

1

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5

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1 | Seth Whittington (Kid) Bib #587 & Thomas Whittington Bib #539

5 | Matthew Hardy Bib #986

9 | Rafael Rodriquez Bib #960 & Zoe Thibeault-Stone Bib #961

2 | Winner Matt Pelletier Bib #1010, overall time of 25:52

6 | Ryan Goulart Bib #315

10 | James Gray (Left) Bib #136 & Gabrielle Silvestri Bib #980

3 | David Poland Bib #1093

7 | Diane Dailey Bib #1129

11 | Start of the Race

4 | Jonathan O’Hara Bib #56

8 | George Markert Bib #528

12 | Team celebrates after tackling the 2014 Pie Run

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53

E V E

Saturday, January 10 3:00pm Save the Bay Seal Cruise Long Wharf Dock Newport, RI

Monday, January 19 11:00am Save the Bay Seal Cruise Long Wharf Dock Newport, RI

Sunday, January 25 3:00pm Save the Bay Seal Cruise Long Wharf Dock Newport, RI

Sunday, January 11 10:00am Resolution 5K Beach & Trail Race Scarborough State Beach Narragansett, RI

Wednesday, January 21 (Recurring on Wednesdays) 5:00pm Roger Williams National Memorial Weekly Wednesday 5K Fun Run Roger Williams National Memorial Providence, RI

Saturday, January 31 All Day Poliquin Group Winter Open Weightlifting Meet Poliquin Group World Headquarters—Gymnasium Greenwich, RI

Saturday, January 17 10:00am Fit for Life Expo Warwick Mall Warwick, RI Saturday, January 17 11:00am Save the Bay Seal Cruise Long Wharf Dock Newport, RI Sunday, January 18 12:00pm Save the Bay Seal Cruise Long Wharf Dock Newport, RI

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RIFIT | Fitness, Health and Wellness

Thursday, January 22 (Recurring on Thursdays) 6:30pm Thursday Night Pub Run Fastnet Pub Newport, RI Saturday, January 24 12:00pm Save the Bay Seal Cruise Long Wharf Dock Newport, RI

Sunday, February 1 10:00am Winter Warriors Rhode Runner Inc. Providence, RI Sunday, February 1 12:00pm 5K Road Race Village Inn Hotel Narragansett, RI Saturday, February 14 9:00am My Favorite Rose 5K/Walk Newman YMCA Seekonk, MA

NT S

Tuesday, February 20 7:00pm 2015 Newport Night Run Easton’s Beach Newport, RI

Sunday, March 8 11:00am Celtic 5K Elm Park Worcester, MA

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

Sunday, March 1 11:00am Ireland 5K New Bedford, MA

Sunday, March 8 11:30am 35th Hynes’ Tavern 5-Mile Road Race Hynes’ Tavern Lowell, MA

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

Sunday, March 15 9:00am Shamrock Shuffle 5K North Kingstown High School North Kingstown, RI

Saturday, March 28 9:00am 8th Annual Run the Reservoir North Scituate, RI

Sunday, March 1 11:00am 22nd Annual Claddagh Pub 4-Mile Classic Road Race The Claddagh Pub Lawrence, MA Saturday, March 7 11:00am Irish 5K Pawtucket City Hall Pawtucket, RI Sunday, March 8 9:00am The 2015 Ocean’s Run ½ Marathon, 5K Kids’ Fun Run South Kingstown Town Beach South Kingstown, RI

Sunday, March 15 10:00am Annual Run to the Beach 30K North Andover VFW North Andover, MA Sunday, March 15 11:00am BKs Tavern 5K BKs Tavern Putnam, CT

Sunday, March 29 9:00am Francis Farm 5K/Walk Francis Farms Rehoboth, MA

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

www.rifitmag.com | volume two issue one

55

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

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RIFIT | Fitness, Health and Wellness

RI FIT

EXERCISE MYTHS MYTH #1: YOU CAN EAT WHATEVER YOU WANT AS LONG AS YOU WORK OUT

FACT: Losing pounds and burning fat happens when you have a caloric deficit.

However, intense caloric deficit works the opposite way. Muscles need to feed, so your food intake should consist of a balance of fats, proteins and carbs.

MYTH #2: DRINKING ICE COLD WATER

BURNS FAT FACT: There are no proven facts that the cold water will shock your system and force it to keep it warm, causing your metabolism to increase and burn fat.

However, drinking room temperature water will have the same exact effects.

MYTH #3:

CARDIO IS THE ONLY WAY TO

LOSE WEIGHT

FACT: Cardio is good for the heart and increases endurance, but is not the best way to burn fat. Since muscles have higher energy stores in them, the body will actually begin to feed off those after extended cardio regimens, rather than fat. www.rifitmag.com | volume two issue one

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We are thrilled to announce the addition of Jen McWalters to the CORE Pilates Department and team.

Jen has been an integral part of the Rhode Island Pilates scene for the past 11 years and is excited to transition into a role that will allow her to focus on her family and her clients. We look forward to having Jen officially on board this January! With questions or inquiries regarding our Pilates program, please contact CORE Pilates Director, Melody Gamba at melodygamba@gmail.com.

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