RI Health & Fitness Magazine V3 NO 12

W H A T ’ S

H A P P E N I N G

I N

L I T T L E

R H O D Y

FREE

volume three issue twelve

rhode island

m a g a z i n e

5

A SUCCESSFUL RESOLUTION FOR

Weight Loss Your Glutes May Be

WAYS

Hurting Your Knees!

TO MEET

YOUR NEW YEAR

GOAL

AGING WELL

HELPFUL WAYS TO STAY WARM IN THE WINTER S U PPORT

YOUR

LOCAL

BUSINESSES www.rihealthandfitness.com www.rifitmag.com | volume | volume threeone issue issue twelve one

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HELPING YOU GET BACK TO LIFE THE LATEST TECHNIQUES AND

TREATMENTS TO ENSURE A SPEEDY AND HEALTHY RECUPERATION.

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

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

We treat a range of conditions.

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

Stay Connected RI Health & Fitness Magazine Like us Follow us

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Volume 4 Issue 1

rhode island

m a g a z i n e

Ralph Coppolino Founder Gil Lantini Co-Founder Mike Casale Senior Designer Digital Marketing Lauren Bansbach Angelica Cabral Julia Cianciolo Alison Dupuis Nick Lovett Meghan O’Neill

Living A Healthy

Lifestyle

Our next issue of Rhode Island Health and Fitness Magazine will highlight the best ways to live a healthy lifestyle. We will focus on ways to take care of yourself while eating healthy, getting proper treatments and exercising. We will also focus on keeping a healthy and positive mindset, as well as tips to help you accomplish your goals. This special edition will include...

• Resolutions and Setting Goals • Healthy Eating Tips • Preventative Measures • Professional Advice and more...

Visit us online at www.rihealthandfitnessmag.com for more informationand to stay up to date with our Living a Healthy Lifestyle Special Section.

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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

Contributing Writers Joy Adamonis Jane Bernstein Julia Cianciolo Lori Cipolla Carol Ann Donnelly Stephanie M. Cyr-Engro Rachel Langley Chef Lara Nick Passarelli Elizabeth Phinney Chris Raymond

facebook.com/rihealthandfitnessmag twitter.com/rihealthandfitnessmag 401 831 7779 info@rihealthandfitness.com www.rihealthandfitness.com

To Advertise Call Ralph Coppolino (401) 837-0239 1343 Hartford Avenue, Suite 24 Johnston, RI 02919 ©2016 Integrated Media Group D/B/A RI Health and Fitness

contents

volume three issue twelve

Inside This Issue 9 What’s Happening in Little Rhody Aging Well 12 Make Your Home Safer From Hazards

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15 Helping Seniors Stay Warm In The Winter 17 Clean Cooking Complete Health 18 Frozen Clam Dip & Obstaplunge 19 Laid-back Fitness Raises Funds 21 It’s A Perfect Time To Say No To Resolutions 23 5 Ways To Improve Yourself 24 Yoga Is for Every Body Mental Health 25 To the Man That Broke My Heart Weight Loss & Nutrition 26 Successful Weight Loss Resolution Tips

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23

24

26

Injury & Prevention 28 Your Glutes May Be Hurting Your Knee

ON THE COVER W H A T ’ S

H A P P E N I N G

I N

L I T T L E

R H O D Y

FREE

volume three issue twelve

rhode island

m a g a z i n e

5

A SUCCESSFUL RESOLUTION FOR

Weight Loss Your Glutes May Be

WAYS

Hurting Your Knees!

TO MEET

YOUR NEW YEAR

GOAL

AGING WELL

HELPFUL WAYS TO STAY WARM IN THE WINTER SU P POR T

YOU R

LOC A L

B U S I N E S S E S www.rifitmag.com | volume one issue one

1

Featured Resolutions For Weight Loss Aging Well: Stay Warm In The Winter

www.rihealthandfitness.com | volume three issue twelve

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“A lot of my employees have

chosen Neighborhood because it’s affordable and has what they need.”

-Natasha Harrison, Executive Director Norman Bird Sanctuary

Caring is our specialty.

University Medicine offers patients more choices in convenient locations. Our 200 physicians in 20 locations can provide seamless, connected primary care and specialty services.

Our mission is to provide the most comprehensive, personalized care available – from pediatrics to geriatrics. And our affiliation with The Warren Alpert Medical School of Brown University means you’ll also have access to the most advanced medical research, clinical protocols and technology.

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Along with offering primary care services, University Medicine integrates diagnostics and treatments in the specialty fields of Endocrinology, Gastroenterology, Infectious Disease, Kidney/ Hypertension, Rheumatology, Geriatrics, Oncology, Pediatrics, Primary Care, and Pulmonary.

One call connects you to the area’s most advanced, comprehensive medical network for all of your healthcare needs. Call 1-877-771-7401.

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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

What’s Happening in Little Rhody

DECEMBER

2016

Winter Fun Outdoors For Ages 8-13!

February 20-24, 2017, W. Alton Jones Campus February School Vacation Camp

Are you ready for a winter adventure? February School Vacation Camp is all about fun, friendship, outdoor adventure, and learning about the environment. With 2,300 acres of forests, ponds, and farmland, the W. Alton Jones Campus offers a big backyard that’s perfect for adventure, exploration, learning, and fun! We have a 75acre lake, extensive hiking trails, and lots of streams and ponds. Our ability to blend education with camp fun makes learning seem like a vacation. Our fun-filled, activities-based programs are designed with the camper in mind. Our dining hall is the ideal place to gather for a warm, home-cooked meal. Meals are family style, kid-friendly, and nutritionally balanced. Hunger is rarely an issue at Alton Jones.

Other activities include Winter Games, Maple Sugar Taste Test, Snowball Target Practice, Ice Harvesting, Backward Lunch, Winter Arts and Crafts, Broom Ball On Ice, Snow Sculpture Contest, and of course, Winter Ecology!

Volume 3 Issue 12

Featured Event

The Newport Polar Bear Plunge January 1, 2017 12:00 PM Located at Easton’s Beach 175 Memorial Boulevard Newport, RI 02840 The Newport Polar Bear Plunge began back in 1969 for brave souls with warm hearts willing to face the frigid winter waters for a good cause.

Every New Years Day at precisely 12:00 PM, participants run into the winter waters at Easton’s Beach, some dressed in costumes, some as part of teams and some in their bathing suits pulled from their stock of summer threads. The efforts are partly for fun, believe it or not, and partly for a good cause. The plunge raises money each year for the Make a Wish Foundation.

For More Information Visit

www.discovernewport.org

Overnight campers will have the opportunity to spend the evening at Alton Jones participating in programs such as night hike, stargazing, campfire, or group games.

For more information please visit.....

web.uri.edu/alton-jones-camp/winter/

www.rihealthandfitness.com | volume three issue twelve

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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

Aging

COMPLETE GUIDE TO

Healthy aging is crucial to living a happy, healthy life. We present to you Aging Well, a place where aging Rhode Islanders can obtain the latest information regarding health, therapeutic care, prevention, research and trends, to continue to thrive. We also recognize caring for an elderly loved one can be challenging so we provide expertise and access to the best programs, resources, and care facilities in the state, so you can feel at ease that your loved one is cared for.

Well

Content Inside:

P. 12 - Make Your Home Safer P. 15 - Stay Warm In The Winter P. 17 - Clean Cooking

Advertisers Inside: American Diabetes Association Capitol Home Care Network Coventry Home Care Gentry Moving and Storage Phenix Home Care Saint Antoine Community The Village at Waterman Lake

www.rihealthandfitness.com | volume three issue twelve

11

A G I N G

W E L L

make your home

safer from

by Nick Passarelli RI

According to the National Council on Aging, falls are the leading cause of fatal and non-fatal injuries for older Americans. Falls threaten seniors’ safety and independence and generate enormous economic and personal costs. There are many steps that you can take to prevent falls, but one of the most important things you can do is to make your home safer. Any room in your house can hold hazards that make falls more likely.

Keeping high traffic areas of your home clear is one great step you can take towards making your home safer.

Consider moving tables and other furniture out of the way so it is easier to avoid while walking, as well as clutter, like boxes, magazine racks, and coat stands, and shoes from your entryway. Additionally, avoid cords running long lengths in any room, they can create a serious tripping hazard. Plug things into the outlets closest to where they are, and consider gathering any excess cord with a ziptie,

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to prevent tangles and making it less likely to trip over.

Be mindful of any loose rugs you may have on the floor.

You can easily secure them to the ground with doublesided tape, velcro, or tacks, or removing them completely.

The corners and edges can easily stick up, or the rug itself can slip while you’re standing on it. You should also keep an eye out for any loose floorboards, or carpeting, and if you find any, have it repaired right away.

Using non slip mats in the bathroom are essential to prevent falls, as well as cleaning up any spilled liquid, from the floor. Lighting is also very important for fall prevention, darkly lit rooms hide tripping hazards from your sight. Great ways to avoid this problem is placing night lights in hallways, and darker areas of your home. You should also consider keeping a lamp next to your bed, so that your room is easily lit, and you are not moving through the darkness to find the light switch, or the bed. You can also find glow in the dark light switches, to make finding

Keeping high traffic areas of your home clear is one great step you can take towards making your home safer.

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

A G I N G

W E L L

hazards them in darkness easier, and less hazardous. Always make sure your stairways are well lit, and that you turn the lights on before attempting to go up or down stairs.

And finally, keep flashlights ready and available incase of power outages.

while coming inside from the bright sun. Considering keeping an extra pair of glasses with you, that you can use while waiting for your transition lenses to lighten. If you wear bifocals, use extra caution on stairs, taking steps slowly, and making sure you have your feet solidly where they should before taking the next step.

Depending on your personal health and lifestyle, you may also consider more thorough modifications to your home, perhaps the use of grab bars for your bath or shower may be necessary in addition to non slip mats. You might also consider a plastic seat to use while showering, or even a handheld showerhead to make falls even less likely.

Seniors might also invest in new hand rails for stairs, that are more sturdy, or even decide on placing hand rails on both sides of staircases. Non slip treads on hardwood steps are a great way to prevent falls, as well.

Speak with a doctor or nurse about ways you can make your home safer, and what prevention ideas are suited to you personally. Some of these ideas are simple, inexpensive and can be done on your own, while others may require professional help. Every 11 seconds, an older adult is treated in the emergency room for a fall, according to the U.S. Centers for Disease Control and Prevention, so take precautions whenever possible to make sure it doesn’t happen to you.

Lastly, remember to get eye exams regularly. If you wear corrective lenses, make sure your prescription is up to date, and your lenses are clean and scratch-free. Lenses that transition from dark-tinted outside to clear while inside are great for protecting your eyes, but can be hazardous

Nick Passarelli is a Registered Nurse, a Licensed Nursing Home Administrator, a Certified Integrated Chronic Care Coordinator with over 37 years experience as a Long Term Care Professional, and is the owner of Phenix Home Care, Coventry Home Care and Capitol Home Care Network.

Working in close co-operation with your physician, as part of the health care team, Phenix & Coventry Home Care provides complete home care services.

227 Phenix Avenue Cranston, RI

Tel 401.943.6230

960 Tiogue Avenue Coventry RI

Tel 401.823.5300

www.rihealthandfitness.com | volume three issue twelve

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A G I N G

iors

W E L L

Moving Seniors Requires Specialized & Attention BoneBuildersSpecialized of RI Requires Care & Care Attention Passionately Sponsored by The Village at Waterman Lake

“ I look forward to the classes - they are a lot of fun! ”

our senior moving company and alleviate h family members and future residents.

seniors takes extra care and support due to their unique set Moving was the first moving company to establish a specific called Seniors-On-The Move.

assisted living community, relocating to a different unit within other out-of-state community, Gentry supports your every move. of experience dealing with:

Choose Gentry as your senior moving companyShould and alleviate the stress from both any future clients family members and future residents.

ever ask you for a reference, feel free to give Specialized Movingplease Seniors Requires my name.” the stress from both members and future residents.

Whether moving to or fromfamily an assisted living community, relocating

– Lois E.

to a different unit within the same community, or to another out-of-

Catered Retirement Living, Assisted Living Memory Care and Skilled Nursing

36.8799 for a free estimate, and experience your everyRenowned move. 5-Star amenities and wellness services Family owned and operated since 1990 Surprisingly affordable Beautiful country setting overlooking SATISFACTION picturesque Waterman Lake

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the work that Gentry Moving did for us today. They were efficient, caring, careful, “We were very pleased withthe work that Gentry Moving did for us today. They efficient, caring, careful, and very pleasant. andwere very pleasant.

Moving Moving is a stressful time and they made it that much easier.

Should any clients ever time ask youand for a reference, is future afeelstressful they please free to give my name.” – Lois E. made it that much easier.

We understand that moving seniors takes extra care and support due to their unique set of needs. That’s why Gentry Moving was the first moving company to establish a specific division dedicated to seniors called Seniors-On-The Move. moving company and alleviate Choose Gentry as your senior

nd placement aterials ng

m

“We were very pleased with Seniors

We understand that moving takes extra caremove. and support due to their unique set state community, Gentry seniors supports your every of needs. That’s why Gentry Moving was the first moving company to establish a specific division to seniors called of Seniors-On-The Move. with: Gentrydedicated employees have years experience dealing

• Move-in assistance

Whether moving to or from an assisted living community, relocating to a different unit within • Spatial planning the same community, or to another out-of-state community, Gentry supports your every move.

• Furniture selection and placement • Supplying packing materials Gentry employees have years of experience dealing with: • Packing and unpacking • Move-in assistance • • • •

Spatial planning Furniture selection and placement Supplying packing materials Packing and unpacking

Call us today at 855.436.8799 for a free estimate, and experience how Gentry supports your every move.

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ServingRI, RI, MA MA and Serving and CT CT || 855.436.8766 855.436.8799| info@gentrymoving.com | info@gentrymoving.com

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

A G I N G

W E L L

Helpful Ways For Seniors To Stay Warm in the Winter Did you know that, on average, January is the coldest month of the year in New England? That makes it extremely important for seniors to know how to keep warm. Age is one of the biggest risk factors for Hypothermia, because the body’s ability to regulate temperature, and even sense cold, can lessen over time. Here are some tips for seniors to stay warm during the coldest months of the year.

Bundle up!

It may seem obvious, but dressing in warm layers, even when indoors, is one of the best ways to keep your body warm during the cold. Layers can feel bulky and heavy, but many sporting good companies make layers that are much slimmer, but will still keep you warm. For seniors, undershirts and long underwear, are a great idea, even while in the house, to wear under your normal clothing.

Keep your extremities warm!

Especially while outside, any exposed areas of skin allow heat to escape from your body. Wearing hats, scarves, and protective shoes are great ways to keep the heat in. Gloves and mittens are also very important for seniors to stay warm, and if you don’t mind mittens may actually keep your hands warmer than gloves!

Stay dry!

For seniors, staying dry is an incredibly important part to staying warm. Dressing in layers, and wearing materials that wick away moisture are very helpful in keeping yourself dry while outside. Seniors should also remember to wear insulated, sturdy, closed shoes or boots while outside, so that water or snow is not soaking through them and getting feet wet. Hypothermia often starts at the extremities, so cold, wet feet can cause big problems for seniors.

Eat warm foods!

Eating right is important for seniors, year round, but during the winter, it can actually help you stay warm. Eating some extra healthy fats can help boost your metabolism, which in turn, keeps your body warmer. If you can’t work extra fats into your diet, try other warm foods to heat your body.

Soups, and stews, along with warm drink and spicy foods are all great ways for seniors to warm their bodies from the inside out. However, consider avoiding alcoholic beverages as they thin your blood and can make your body even colder.

One of the best things you can do for yourself, as a senior, during the winter months is to know the warning signs of hypothermia. Hypothermia can be extremely dangerous and taking care of it as soon as possible leads to the best outcomes. Symptoms of mild hypothermia can include shivering, dizziness, hunger, nausea, faster breathing, trouble speaking, slight confusion, lack of coordination, fatigue and increased heart rate. For seniors, knowing, understanding and being able to recognize these symptoms can prevent a dangerous situation.

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401.767.2574 www.stantoine.net 15 www.rihealthandfitness.com | volume three issue twelve

A G I N G

W E L L

We bring the caring home.

Focusing on both short term and long term sustainable goals, Capitol Home Care incorporates our comprehensive network into planning for every client in our care.

Saint Antoine Community

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To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

Home Health Aide Services Bathing, Dressing, Feeding, Range of Motion Exercise and more.

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Toasted Quinoa Soup • • • •

1 teaspoon rosemary 1/2 teaspoon cumin 1 tablespoon fresh lemon juice 1 tsp. garlic powder

It is soup season and I wanted to give you a break from the heavy holiday eating. This soup is filling but feels light. The quinoa provides protein while the veggies give you a needed nutrition boost during the dark days and heavy eating.

Toasting the quinoa really gives this soup depth. Soup is good food! Happy Holidays!

Instructions

Ingredients:

sheet for 30 minutes, stirring twice.

• • • • • • • • • •

1 cup quinoa, uncooked 1 1/2 tablespoons olive oil 1 1/2 carrots, diced 1/2 onion, diced 3 garlic cloves, minced 1/2 yukon gold potato, diced 1/2 zucchini, diced 6 cups vegetable stock 1/2 teaspoon salt 1/4 teaspoon pepper

Step 1: Preheat oven 325 and toast the quinoa on a baking Step 2: Sauté the onion, carrot and garlic in the oil for 10 minutes on low heat. Add rosemary, cumin and salt and pepper to taste. Avoid burning spices.

Step 3: Add quinoa and all vegetables except zucchini to pot.

Add stock and simmer for 30 minutes with the lid on.

Step 4: Add the zucchini, lemon juice and garlic powder and simmer for 5 minutes longer.

Source: Adapted from http://www.food.com

About My Chef Lara

My Chef Lara is comprised of three chefs who believe that wellness starts with the food we eat. Cooking and eating for your health is within everyone’s reach and we are here to educate people that they can achieve their wellness goals and still enjoy what they eat. For more information go to www.mycheflara.com or contact by email at info@mycheflara.com. www.rihealthandfitness.com | volume three issue twelve

17

COMPLETE

H E A LT H

Y O U R G U I D E T O H E A LT H & F I T N E S S N E W S I N R I

Frozen Clam Dip & Obstaplunge Ring in the New Year with an invigorating plunge into Narragansett Bay, or warm up with a shoreline obstacle course before your dive in! The Rhode Island Mentoring Partnership and Laid-back Fitness team up for the 6th annual Frozen Clam Dip and Obstaplunge, the world’s only New Year’s Day plunge featuring an obstacle course!

Suitable for all ages, the Obstaplunge includes a half-mile obstacle course that precedes the plunge into Narragansett Bay. Brave participants will have an additional opportunity to tackle an extended mile-long course this year.

Rock to a live DJ, refuel with local food trucks and support the local community!

All funds raised will support the Rhode Island Mentoring Partnership, a 501(c)3 non-profit organization that is dedicated to the expansion of quality mentoring services for Rhode Island youth.

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Details:

Check-in begins at 11:00 a.m.

Frozen Clam Dip and Obstaplunge begin at 12:00 p.m.

Tickets:

Tickets can be purchased at:

https://mentorri.networkforgood.com/events/1064the-2017-frozen-clam-dip-obstaplunge

$30: Frozen Clam Dip $40: Obstaplunge and Frozen Clam Dip Free for children 10 and under • All participants will receive a long-sleeve t-shirt • Participants must sign a waiver • Participants under age 18 will need a parent/guardian present to sign their waiver

Sponsors:

$250 for sponsorship with listing on t-shirt and Rhode Island Mentoring Partnership website.

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

COMPLETE

H E A LT H

Laid-back Fitness

Hosts Free Community Workout to Raise Funds for Rhode Island Head Start Association Warwick-based fitness studio Laidback Fitness tapped into the spirit of giving with a free community workout to raise funds for the Rhode Island Head Start Association on Saturday, December 10. Offering a mix of adult and youth fitness classes, Laid-back Fitness was one of multiple gyms throughout the state to participate in the second annual Squats for Tots Toy Drive, an initiative started by Cranstonbased RBF Fitness and Nutrition to raise funds for local families during the holiday season.

Participants donated unwrapped toys, clothing and gift cards in exchange for an eight-minute workout that ignited a feel-good burn through eight squat variations. Starting in 15-minute intervals, individuals completed as many rounds of the community workout as they wished over the course of three hours. In addition, Laid-back Fitness opened its studio and “Jungle” to the public for four free fitness classes and an atlas stone “Feat of Strength” challenge.

“We couldn’t think of a better way to give back to the local community than with a free workout to benefit families in need this holiday season,” said Ryan McGowan, founder and owner of Laid-back Fitness. “We’re proud to be one of multiple gyms throughout Rhode Island to join RBF Fitness and Nutrition in their second annual event. At Laid-back Fitness, we believe in camaraderie, so it’s extremely rewarding to see the positive impact we can make in the lives of others both inside and outside our studio.”

In addition to providing new and packaged toys for local children, the event contributed necessities like gift cards for

gas, clothing, home supplies and more for parents in need. All donations benefitted the Rhode Island Head Start Association, a federally funded program created in 1965 to combat poverty through a wide range of educational and social services for low-income families.

Inspiring lives through movement and adventure, the event was part of Laidback Fitness’ philanthropy program, “LbF Love,” which seeks to give back to the local community. In addition to the Rhode Island Head Start Association, Laid-back Fitness will raise funds for the Rhode Island Mentoring Partnership at the sixth annual Frozen Clam and Obstaplunge, the world’s only New Year’s Day Plunge including an obstacle course, on New Year’s Day at Goddard Memorial State Park Beach. For more information, visit www.mentorri.org/clam.

About Laid-back Fitness:

Laid-back Fitness a fitness studio in Warwick, Rhode Island that specializes in a variety of movement techniques to enrich lives through physical competency and adventure.

Offering a range of classes – from natural movement and kettlebell training to ninja warrior techniques and obstacle course racing – Laid-back Fitness serves the needs of young children, experienced athletes and seniors alike.

While training settings and class sizes range from one-onone sessions to small and large group classes, the relaxed and supportive environment at Laid-back Fitness not only makes movement fun, but also equips participants with a capable body both inside and outside of the gym. For more information, visit www.laidbackfitness.com. www.rihealthandfitness.com | volume three issue twelve

19

Recover Faster. Get Back To Life.

Don’t let injury or pain stop you from doing what you love.

AT SPECHT PHYSICAL THERAPY… WE HAVE CREATED SOMETHING SPECIAL ALLEVIATE PAIN Our physical therapists have techniques that can decrease your pain and quickly get you on the road to recovery.

RESTORE FUNCTION

PREVENT INJURY

Our physical therapists will develop a customized treatment plan to help you return to your normal activities or sport.

Your program will include personalized exercises to help you avoid injuries and keep you as active as you want to be.

The ideal environment for patients to get back to life, free from pain and physical limitation, while becoming healthy and fit.

Your Road to Recovery doesn’t have to be long or incomplete.

In fact, Specht Physical Therapy was specifically created to get you out of the doctor’s office, off of your couch and back to your activity in the shortest time possible.

Visit www.SpechtPT.com for more information

Providence Location 20

271 S Main Street 401-453-5800

Swansea Location

207 Swansea Mall Drive 508-675-3200

To Advertise Call: Ralph Coppolino 401-837-0239. Rhode Island Health & Fitness Magazine

COMPLETE

It’s a perfect time to say no to

H E A LT H

RESOLUTIONS

by Carol Ann Donnelly

The New Year is a fresh start. It is a new beginning. It is a time when we are most willing to forgive ourselves for the holiday indulgences. We stop rationalizing our excessive behaviors with the bulky sweater season excuse, and we start planning the upcoming year with excited determination. We hang our 2017 calendars with the commitment to get it right and we have 365 chances to attain our goals. We carefully plan our year by making lists of all we want to accomplish, and we make resolutions, often broken by month’s end. Instead of making resolutions, what if we just learned to say no to the things and people who cause us stress or that are a huge drain on our time.

Studies show that many health problems, such as heart disease, gastrointestinal issues, asthma and depression are related to chronic stress. In addition, researchers have discovered that chronic stress leads to chronic inflammation in the body which causes autoimmune diseases, diabetes and cancer. Yet, we continue to overextend ourselves in just about every aspect of our lives.

We are making ourselves sick by our inability to say no to others and even to ourselves. How many times have you thought to yourself, “I wish I hadn’t said yes,” as you head off to whatever you committed yourself to doing?

It’s not about saying no to every request, but rather when to say no. It’s about finding a

balance between work and play—family/friends and self.

Instead of answering yes or no immediately when asked to do something, answer with “let me check my schedule, and I will get back to you by the end of the day.” Give yourself time to think about it, and only answer in the affirmative if you have the time and you really don’t mind helping. Helping others and volunteering is actually good for your health, according to Helpguide.org. Volunteering can reduce stress and “can also help protect your mental and physical health.”

Another big time-suck in our lives is technology. We are always looking at our phones or our computers and other devices. There was a time, in the not so distant past, when we weren’t commenting on social media or forwarding jokes to our contact list or texting until our thumbs were about to fall off. In fact, in the not so distant past, trending didn’t exist and “texting” wasn’t even a word. Try having a technologyfree day once a week. Replace the phone, computer and other devices with something you really enjoy doing, like biking or volunteering or meeting a friend or loved one for tea and conversation.

2017 is the year to get it right. It is the year to eliminate the stressors that drain us of our time and energy. It is the year we learn to say no to resolutions and say yes to living healthier and being happier.

Carol Ann Donnelly is a two-time breast cancer survivor and writer. She works for Gloria Gemma Breast Cancer Resource Foundation whose mission is to raise breast cancer awareness, increase breast health education, enhance the quality of life for breast cancer patients, as well as their families and friends, and generate funding for local breast health programs. For more information, visit gloriagemma.org.

Replace the phone, computer and other devices with something you really enjoy doing, like biking or volunteering or meeting a friend or loved one for tea and conversation. www.rihealthandfitness.com | volume three issue twelve

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 Learn exercise science, health & fitness

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H E A LT H

ways to improve yourself with this New Years’ Resolution

by Chris Raymond, RI

It’s that time of the year again! Resolutions are set and new aspirations are sprouting. But why are most resolutions ditched within the first few months? One of the biggest reasons is because of “change”. So here are 5 tips to bring about change this New Year’s resolution.

1. Develop habits – Once a habit is made, it is hard to break.

The key is to bring about positive changes. If you create positive habit such as eating something healthy like an apple, then it is no longer a choice. It will be an automatic decision to eat an apple out of habit. Work on habits that you can change daily and give yourself time to work on them. Work on habits one bite at a time!

2. Schedule appointments – Scheduling appointments create more accountability and helps manage usable time of the day.

Utilize appointments for the major habit change for each day.

Schedule anything you think is worth your time to get closer to your goal such as reading time, meal prep, work outs, or even eating that healthy meal for lunch. Sometimes all you need is some organization of the busy day to remind yourself to take action towards that goal.

1. High priority-urgent (Finishing a term paper the day before its due)

2. High-priority-less urgent (Meal prep) 3. Less priority-urgent (a phone call) 4. Not important-not urgent (Laundry). If this is too confusing, then just pick the top 3 tasks that are the most important for the day and get them done first.

5. Just decide – Decisions sometimes are made because of the fear of pain (failure) or to seek pleasure (buying a new car). Deciding on not going to the gym because it may be “painful” is an example of avoiding pain. Deciding on going to the gym because it will improve my self-image is an example of seeking pleasure. Don’t wait for this year’s resolution to come. Decide now that you will no longer be that person anymore and begin your journey.

Chris Raymond is the full time instructor for the Personal Fitness Trainer program at MTTI. This program prepares students to become ACSM certified personal trainers which is the gold standard in the industry. In addition, students are trained in program design, wellness coaching, health and fitness assessments, and essential business topics such as marketing, sales, and organizational skills. Chris is passionate about raising the industry standard for personal training and bringing like-minded individuals together to be successful in the industry. “Motivation is what gets you started. Habit is what keeps you going.” – Jim Rohn

3. Create a check list – Many times in our day to day operations we face challenges and problems that can often times create clutter. Distractions, time, and not knowing what to do are common excuses to why we don’t achieve our goals in the first place. Having a plan of action set up as a check list for every task will create simplicity in life and even further promote habit change. For example, we all go through a similar check list while we brush our teeth, we don’t even think about it anymore. Why not have the same checklist preparing lunch for the next day at work. Create a check-list, practice it, and turn it into a habit.

4. Organize your To-do list - We all have things to do in life.

That will never change and will continue to grow. The best thing to do is organize them into categories or from most important to least important. We typically get the things done first that usually don’t have any priority or urgency and don’t get us any closer to our goals. Or we wait to the biggest tasks (more important) last and then have no time to do it. Organizing your to-do list into 4 categories like this:

www.rihealthandfitness.com | volume three issue twelve

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COMPLETE

H E A LT H

Yoga Is for Every Body

by Jane Bernstein, Wakefield, RI

Yoga is much more than physical exercise; it is a 5,000-year-old sacred Eastern tradition that weaves together the disciplines of movement, breath work, and meditation into a transformational practice that leaves you feeling your best. Today, 20 million people—83% women—practice yoga all over the world: in studios and offices, on beaches, and even on paddleboards.

People of all ages and abilities can do yoga. You don’t need to be fit, flexible, or have special clothing.

If you’re curious, your first step is familiarizing yourself with the yoga classes available to you. Read class descriptions and talk to yoga studio staff for guidance about where to begin. Ideally, you should start with a couple of basic, gentle, or restorative classes before you explore classes like “vigorous vinyasa” and “yoga power hour.” And remember that yoga teachers and styles vary widely. Try several to find out what appeals to you.

Yoga classes generally include deep stretching, rhythmic breathing, postures that you either hold or move in or both, and relaxation techniques. The more you practice, the more you will notice your body relaxing, your mind quieting, and your inner strength emerging. Other benefits include stress release, relief from aches and pains, and improved balance, strength, and flexibility. And what you learn practicing yoga (e.g., presence, focus, non-judgment, access to your body’s intelligence), you take off the mat and into your life.

TIPS FOR YOUR FIRST YOGA CLASS • Eat lightly for two hours before class.

• Wear clothes you can easily move in and go barefoot.

•

• • • •

Listen to your intuition. Don’t worry about what other people are doing, and don’t push yourself beyond what feels right for your body. Skillful yoga teachers offer modifications and don’t expect students to look just like them.

Rest if you need to. It’s okay to take breaks throughout class.

Let your teachers know if you have injuries or limitations so they can show you modifications or tell you about postures to avoid.

Some yoga postures release toxins stored in the body, so drink plenty of water before and after class to help detoxify.

It’s normal to feel uncomfortable during your first few classes as you learn unfamiliar postures. Don’t give up after the first class.

After getting a sense for the foundation of yoga, you may feel ready to experience a different aspect of yoga practice— perhaps a class that focuses on meditation, a more vigorous practice, or one that emphasizes breath work or chanting. Talk with your teachers about your goals.

Whether you are interested in yoga for fitness, as a relaxation technique, or as a steppingstone to higher awareness, the practice has the inherent power to enhance your overall sense of wellbeing and vitality. If you ask yoga students on the mats around you why they come to yoga, you’re likely to hear: “I just feel better when I do yoga.”

“Yoga is the only thing that helps my back.”

“I like my job better on the days I go to yoga class.”

Try yoga and find out for yourself what they mean.

Jane Bernstein went to her first yoga class in 1995 and has been on the mat ever since.

She did her yoga teacher training at All That Matters Yoga & Holistic Health Center in Wakefield.

People of all ages and abilities can do yoga. You don’t need to be fit, flexible, or have special clothing.

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M E N TA L

To the Man That Broke

My Heart thank you

by Stephanie M. Cyr-Engro

I had never experienced a broken heart until my early thirties.

It was devastating, confusing, emotionally tiring and at times I felt physically exhausted, which was a complete mystery to me because I’m that one that broke it off. After the break up, I felt as though I made a huge mistake and was trying to win him back, but for what reason? It was a constant battle of emotions. I fell in love with him. One minute I missed him so much and missed the times we shared and the next I remembered all the reasons why I broke up with him. I would run through the entire relationship in my head, questioning if I had tried too hard, did he just not love me, was everything he said to me a lie, was I too needy, what could I have done differently.

The answer is nothing. You can’t change who a person is, their life goals and their priorities. You either accept them as they are or you move on.

After not having contact with him for a couple days, I was finally able to reflect on our actions throughout the relationship and even after the break up. It was time to come to terms with the fact that he was not coming back. Every day, memories would appear unannounced which seemed like torture, but what I learned is that I don’t have to dismiss the memories, but I also don’t have to dwell on them. Dwelling on the past keeps a person at a standstill. You have to learn to move forward.

You can’t change who a person is, their life goals and their priorities. You either accept them as they are or you move on.

H E A LT H

Trying to keep in mind that everything happens for a reason, seems so cliché, but it’s true. Everyone is on a path of selfdiscovery. The things you want in your life, will not necessarily apply or fit into another person’s life, at least not at that point in time. There are many lessons in a person’s lifetime. They key is to learn from them.

Everyone has different triggers and reacts differently to certain situations, whether it be trust issues, self-esteem, communicating how one feels etc. Everyone has their own battles to fight. This is not your battle to fight, especially when it comes to communication. A person who has experienced a lot of trauma and loss in their life is not apt to be completely open with their partner about how they feel and this can leave the other person feeling left out or pushed aside. All you can do is be there for them, but if they don’t accept your help or presence you can’t force it. At that point it’s better to just let go. Otherwise, you will drive yourself crazy trying to piece someone together. This is not your job.

Letting go of someone you love is like asking your heart to stop beating, it feels impossible. The truth is, you never really let them go, you just learn to live without them. There will always be disappointment, a broken heart and tears shed, but there’s always a light at the end of the tunnel.

A broken heart really makes you question and realize what it is that you want in life and in a partner. You realize that you will not settle for anything less than what you want and deserve.

So, to the man that broke my heart, thank you. Because of you I now know the meaning of true love. Because of you I now know my self-worth. Because of you I will be stronger. I will always love you and you will always be my hero.

Graduate of Political Science from the University of Rhode Island (2014) and mother of one child. I have competed in Miss Hawaiian Tropic Nationals, WBFF and Fitness Universe. Five and half month’s post baby I competed in Fitness Universe and won second place. I do not have a trainer nor am I a certified trainer/nutritionist. I write based upon life experience and what has and has not worked for myself over the past eleven years. Reader questions can be directed to email: stephanieengro@gmail.com

www.rihealthandfitness.com | volume three issue twelve

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WEIGHT LOSS & NUTRITION

Once you have your resolution, break it down into steps. This helps to simplify things.

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WEIGHT LOSS & NUTRITION

Tips To A Successful Weight Loss Resolution

by Lori Cipolla, RI

Typically with a New Year comes a new resolution. What we can often see is the struggle to sticking by this new beginning. So what may be some ways we can successfully start them off with a higher chance of adhering to these changes?

FIRST TIP: Be realistic! Don’t just pick a way out there goal because it sounds great.

For example : “I want to give up all junk food because I need to lose 35lbs.” It may sound like it’s exactly what you need to do because you know you want to be roughly 35lbs lighter and you are pretty certain that your habit of the drive thru (or whichever your food vice is) has contributed to those extra pounds.

However , is this realistic? That means date night with the husband /wife , or girls/guy night out may come to a screeching hault.

That means no sweet dessert on valentine’s day. No ice cream for you after your kid just won their basketball season and allt he parents and kids are headed to the local creamery. Perhaps set a realistic goal of cutting back 75%-80% of these types of food with a goal of losing 35lbs before the next new year.

SECOND TIP: Once you have your resolution, break it down into steps. This helps to simplify things. It keeps the “big” picture from not overwhelming you. Sticking with the original example in step one , from here you can even break it down to so many lbs. per month for the New Year with 80% clean diet. Once you see these monthly steps be achieved or coming with in a close range, you will be eager to take on the next month.

THIRD TIP: Make lists! A list of healthy food

choices, healthy snacks can make your market trip much more simplified. A list will also keep you focused and less likely to veer of course. Walking in to the market without

a plan can sometimes leave us buying unnessesary items. If you know of a trigger food item for you, make sure to keep it off your list.

FOURTH TIP: Keep a food diary or track food through a fitness app. This type of tracking will help you to see in numbers exactly what your consuming. We can often tend to eat a little extra of this or little more of that not realizing how much those little extras add up.

FIFTH TIP: Don’t be afraid or embarrassed to seek help of a professional in case you are unsure what kinds of food are most nutrient dense for you or roughly how many calories you should be consuming in order to keep your body fueled and still lose the weight you want to. Do some research and find a reputable nutritionist to help you.

SIXTH TIP: surround yourself with people that will support you. It can be known that when one embarks a fitness/health journey, their friends may stray. The good news is you will meet new like minded people that have walked a similiar path as you. This is a positive new journey with no room for negativity.

SEVENTH TIP: Last but not least, be kind to yourself. It’s ok to have a scoop of your favorite ice cream or a piece of your favorite chocolate every now and then. This is not a race to the finish line. This is life, reality and things will arise in your life that will make struggle. When this happens, get back up , brush it off and go forward again.

Lori Cipolla from Cranston , RI Certified Personal Trainer and Sports Nutritionist. She is a Elite 1 Fit Gear athlete http://elite1fitgear.refersion. com/c/8f40, wife, mom of 5, Fitmark Bags & IWon Organics Ambassador. www.stayfitmomof5.com stayfitmomof5@gmail.com

www.rihealthandfitness.com | volume three issue twelve

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INJURY & PREVENTION

Your Glutes May Be Y O U ’ R E

P U T T I N G

by Julia Cianciolo

News flash, runners: You’re putting a lot of strain on your knees.

As many as half of the injuries associated with running, particularly in lower extremities, occur in the knee, according to research in the British Journal of Sports Medicine. Indeed, patellofemoral pain syndrome — more commonly known as “runner’s knee” — is commonly cited by the National Institutes of Health as the most common running injury.

If you’ve ever experienced dull pain and tenderness behind your kneecap as a result of running, you might be familiar with this malady. Anything that strains the knees, like running downhill or squatting, tends to exacerbate the discomfort. This can occur when the patella rubs against the femoral groove or there is reduced cartilage in the knee.

In terms of potential causes, hip weakness and instability is the most common problem we see in our patients with runner’s knee. It’s well worth your time if you’re struggling with this issue: just three weeks of hip-strengthening work has been shown to make a difference when it comes to reducing pain associated with runner’s knee, according to the Journal of Athletic Health.

Whether you suspect you harbor some of the risk factors for developing runner’s knee and you’re looking to make a pre-emptive strike, or you’re already feeling the effects of

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A

L O T

this injury, get started with the hip strengthening exercises below. They can reduce your likelihood of injury and improve performance! Perform several of these simple exercises 2-3 times per week.

While these are similar to what many clinicians recommend to address these types of issues, if you need more guidance, it’s worth making an appointment with a physical therapist who can specially design a program for you.

Hip Strengthening Exercises SIDE LEG LIFTS

Lie on your right side with your legs straight and stacked on top of each other. You can rest your head on top of your right arm and put your left hand on your hip, or on the ground to help balance your body. Lift the top leg straight up as far as is comfortable and lower back down. Repeat 10 times, and switch sides.

GLUTE BRIDGES

Lie on the ground on your back with your arms at your sides, knees bent and feet flat on the floor. Lift your backside off the ground until you form a straight line from your shoulders to your knees. Push your heels into the ground, and feel your glutes stabilizing your body. Hold for two seconds, lower your body back down and repeat 10 times.

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O

INJURY & PREVENTION

e Hurting Your Knee!

F

S T R A I N

O N

CLAMSHELLS

Y O U R

K N E E S

Come back up and repeat. 3 sets of 10 on each leg.

Lie on your right side with your knees bent on top of each other and your right arm under your head to support it. Keeping your feet together, open the clamshell by lifting your top knee up. While your hips will rotate during this exercise, your pelvis and core should remain stable. Close the clamshell, repeat 15 times and switch sides.

BIRD DOG

Article written by Julia Cianciolo. Article information provided

by Specht Physical Therapy. At Specht Physical Therapy, our patients choose us because our belief in their potential, our ability to help, and the results we get. For more information visit spechtphysicaltherapy.com for more information or call (401) 453-5800.

While on all fours, raise your right hand and left knee off the ground. Extend your right arm out in front of your body and your left leg out behind your body. Hold for 2 seconds before bringing your right hand and left knee together under your body. Repeat the motion 10–15 times, and switch sides.

SINGLE LEG DEADLIFT

If you haven’t done these before, start without weights and hold a chair back for balance.

Standing on one leg, bend forward at your hip and lift the opposite leg in the air. You should feel like a “dipping bird” with without letting your back round at the bottom of the movement.

Anything that strains the knees, like running downhill or squatting, tends to exacerbate the discomfort. www.rihealthandfitness.com | volume three issue twelve

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