FIT RI
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volume one issue four
FITNESS HEALTH WELLNESS
CYCLING The Go-To Guide For Rhode Island
PLUS
+
Tips to Prevent Cycling Injuries
BIKE RIDING FOR THE FUN OF IT
Local Bike Paths Red Shed Community Bike Shop FEATURED NON-PROFIT: Gotta Have Sole Woonasquatucket Greenway FEATURED CHAMBER: Westerly Chamber of Commerce
THIS MONTH’S FEATURED RECIPE: BLACK BEAN AND CORN SALAD. DETAILS INSIDE
Join our team to benefit the New England Region of the Arthritis Foundation at the Falmouth Road Race!
Represent Rhode Island by joining our New England Joints in Motion Training Team! With our unique 18 to 20 week training program and the support of other team members, you'll be ready to complete the seven miles and experience the journey of a lifetime. More than 12,000 runners will gather for the 42nd New Balance Falmouth Road Race, a New England tradition!
AUGUST 17, 2014 Are you interested? Please contact Robin Maxcy at rmaxcy@arthritis.org for more information on our Joints In Motion Team.
2348 Post Rd, Suite 104 Warwick, RI 02886 (401) 739-3773 The mission of the Arthritis Foundation is to improve lives through leadership in the prevention, control and cure of arthritis and related diseases.
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INJURED?
THEN GET TREATED!
Orthopedics, Sports Injuries Post Surgical Rehabilitation Sprains, Strains & Tendonitis Work Related Injuries Motor Vehicle Accidents Back & Neck Pain Headaches & TMJ Arthritis & Osteoporosis Women’s Health Chronic Pain Conditions Geriatric & Pediatric Services Neurological Disorders Balance Problems Athletic Training Pilates, Fitness, Wellness and more...
Appointments Available Within 24 Hours
Pawtucket 129 School Street Pawtucket, RI 02860
East Greenwich 5750 Post Rd, Suite 1A East Greenwich, RI 02818
Barrington 310 Maple Ave #104 Barrington, RI 02806
East Side 45 Seekonk Street Providence, RI 02906
North Providence 1401 Douglas Avenue North Providence, RI 02904
Riverside 1525 Wampanoag Trail Riverside, RI 02915
Smithfield 41 Sanderson Rd #101 Smithfield, RI 02828
Woonsocket East Providence 400 Massasoit Ave, Suite 203 Market Square | 16 Arnold St Woonsocket, RI 02895 East Providence, RI 02914
401.726.7100 www.performanceptri.com
Rhode Island’s Premier Physical Therapy Practice
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Now kids can play like adults! Rhode Island’s premier obstacle course mud race AUGUST 10th, 2014 Farmer’s Daughter - South Kingstown RI In partnership with:
SEPTEMBER 13th, 2014
Yawgoo Valley Ski Area, Exeter, RI
REGISTER NOW
www.boldrdashrace.com www.rifitmag.com | volume one issue four
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FIT RI
FITNESS HEALTH WELLNESS
John A. Resnick
from the founder
Founder Ralph Coppolino Co-Founder Gil Lantini
Welcome to issue 4 of RI Fit Magazine. Last month’s Farmers Market “special edition” received such an overwhelming amount of positive responses that we decided to do another one right away. Along with our monthly fitness, health and wellness articles, this month we have produced what will be an annual “Rhode Island Guide To Cycling.” My biking days are far behind me due to a crash in 2002. Apparently stop signs become less noticeable while listening to heavy metal on your iPod. For now, my bike sits quietly in the corner of my garage waiting for the day I decide to conquer my fear of the road. The lesson I learned from that fateful day is that while bicycle riding is both fun and great for your health, you need to take some wise precautions to make each ride as safe as possible, whether it be on RI’s impressive network of bike paths or on the road. So before you hit the road or bike path, make sure you follow these safety tips: • •
• •
•
Wear a bicycle helmet on every ride, no matter how short. Head injuries are responsible for about 85 percent of biking-related injuries. Be visible to motorists. Wear bright clothing when riding. If riding after sunset, wear reflective clothing and use bicycle headlights and rear lights. Always make sure your bike has front, rear and spoke reflectors, as well as pedal reflectors. Stay off the roads during bad weather. Inclement weather lowers visibility and negatively affects handling for both bikes and motor vehicles. Obey traffic rules. Bikes must follow the same road rules as other vehicles. Ride in the direction of traffic flow, use hand signals before turning, obey light signals (make a full stop at red lights and stop signs) and yield right-of-way. Ride single file. Keep to the far right of the road except when making a left-hand turn. Stay alert—watch for opening car doors, debris in the road and turning vehicles. Be prepared for emergencies: Carry repair gear and a cell phone to call for help if needed.
And, of course, leave your headphones at home as bicycling and Metallica don’t mix! Live better!
Marketing Director Mike Casale Senior Designer Tina Farinelli Sales Associate Pam Walsh Editor Contributing Writers BJ Knapp Brittany Drozd Cherie Hersperger Denise Chakoian-Olney Dr. Andrew Crellin Dr. Catie McArdle Dr. Ellen McNally Dr. Kate Siner Joy Adamonis Kim Falcone Kristin Carcieri-MacRae Matt Bodziony Matt Espeut Matthew Gagliano Michael Silva Michelle Collie Mike Clancy Paul Dexter Paul Litwin Rachel Langley Ryan McGowan Steve Zarriello Timothy Sullivan www.facebook.com/rifitmag twitter.com/rifitmag 401 648 3400 info@rifitmag.com www.rifitmag.com
John A. Resnick
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RIFIT | Fitness, Health and Wellness
2075 Plainfield Pike Johnston, RI 02919 ©MMXIII Axiom Publishing, LLC D/B/A RI Fit Magazine
contents
volume one issue four
Inside This Issue
10 Local Fit News 13 Keeping You On Pace 16 Empowering Patients and Doctors 18 Is It Worth the Risk? 19 Are You a Zoo Human? 21 Take a Break?
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22 Add a New Twist to Your Golf Game 25 Guys & Gals: Arms & Abs 26 What Is Core? 28 Finding the Time To Exercise 29 Rhode Island Guide To Cycling 30 RI Fit Kids 32 Bike Riding For the Fun of It 33 Red Shed Community Bike Shop 35 Bike Right 36 Bike Path Guide 38 My Purple Huffy 40 Want To Git’ Ur Fun and Ur Health on Too? 43 Bike Excerises 44 Woonasquatucket Greenway
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46 LIFEcycle, Inc. 47 Dandelion Foe Or Friend? 48 Stay Looking Great During Your Next Vacation 49 Party In Your Mouth 51 Staying Healthy For You & Your Baby 52 The Joy Of Aches & Pains 55 Can Being Organized Help You Lose Weight? 56 Everybody Loves A Victim 57 Find Your Passion 58 Reiki Is For Anyone and Everyone 61 Recipe of the Month-Dave’s Fresh Marketplace 62 EVENTS 66 Fit Bits
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ON THE COVER
Cover Story Cycling: The Go-To Guide For RI Featured Nonprofit LIFEcycle
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www.rifitmag.com | volume one issue four
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Local F
Roadside Assistance For Bicycles
AAA Welcomes Bike Safety Month In May With New Member Benefit Responding to growing enthusiasm for cycling across the country, AAA Southern New England is pleased to add bicycle roadside assistance to its increasing list of AAA member benefits.
The new program, now in effect, means that AAA members can request assistance if a disabled bicycle requires transportation to a nearby destination. The new service is being made available free of charge to all AAA Southern New England members for bicycles ridden within the Club’s territory. “Whether for sport, transportation or family fun, the number of people riding bicycles is on the rise,” said Mary Wyatt, Senior Vice President of Marketing and Publications at AAA. “In keeping with our goal to help keep our members moving, it made sense to extend our roadside assistance to include bicycles. It’s a natural fit.” To request service, members can simply call the roadside assistance number on their AAA membership card. AAA service vehicles will meet members on any normally traveled road within AAA Southern New England’s territory, any time of day, 365 days a year. If AAA is unable to get a member back on the road, transportation for the member and the bicycle will be provided free of charge within a defined radius.
AAA’s bicycle benefit will also extend to INsiders who are enrolled in AAA’s free program for teens ages 13-16. INsiders are eligible for service as long as a parent or guardian initiates the request. INsiders also get discounts and a free one-year AAA associate membership at age 16 and a half. The bicycle benefit is just one part of AAA’s commitment to the idea of all users safely sharing the road. AAA members can find information on bicycle safety and related bicycle matters in the “News/Safety” section of AAA.com. Also, AAA
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will continue to expand its support of bicycle safety rodeos in conjunction with area police departments. “Driving on our roadways requires care and courtesy whether you are driving a car or riding a bicycle,” said Lloyd P. Albert, AAA Southern New England Senior Vice President of Public and Government Affairs. “The idea of mutual respect and sharing the road with all users is an important one at AAA. Our roll-out of the new bicycle program, coupled with additional bike safety offerings across the area this spring will hopefully enhance safety and convenience for all road users.” AAA Southern New England’s bicycle service is available throughout Rhode Island; in Fairfield, Litchfield and New Haven counties in Connecticut; Morris, Union and Essex counties in New Jersey; and all of Massachusetts with the exception of Franklin, Hampshire and Hampden counties. No registration is required for members to begin using the new bicycle benefit. For more information, visit AAA.com/Bicycle.
Fit News LIFEcycle, Inc.
Hosts Sixth Annual Ride ‘Round Rhody Bike-A-Thon WHO: RRR cycling participants and volunteers, as well as families, friends and individuals interested in supporting the mission of RRR and LIFEcycle, Inc. Gold Sponsors: Mojotech and Regan Communications Group Silver Sponsors: Brier & Brier and Providence Business News Bronze Sponsors: BComm, Dimeo Construction, Gracie’s and NorthMain Radiation Oncology Sponsors: BodySoul, FOUNDATIONperformance and LGCD Broadcast Sponsor: WPRI 12 WHEN: Sunday, August 10, 2014 6:00 a.m. – Registration (75-mile) 7:00 a.m. – 75-mile ride start 9:30 a.m. – Registration (25-mile) 10:30 a.m. – 25-mile ride start 11:30 a.m.-3:00 p.m. – Family-friendly celebration with food, music, prizes, and a vendor expo and wellness fair.
WHAT: On Sunday, August 10th, LIFEcycle, Inc., a Rhode Island-based non-profit that promotes healthy, active living and supports local cancer treatment, will host its 6th annual Ride ‘Round Rhody (RRR) bike-a-thon at Bryant University. Proceeds will be distributed to local hospitals to provide cancer treatment services, including clinical trials. At this year’s event, cyclists will have the opportunity to ride 25 or 75 miles with a challenging mix of tree-lined roads, gently rolling terrain and climbs that are sure to get the heart pumping. All riders are required to raise or donate a minimum of $250 in support of their participation, all benefiting local cancer treatment.
WHERE: Bryant University 1150 Douglas Turnpike Smithfield, RI 02917 COST: $70 registration fee; $100 day of event **A $250.00 fundraising minimum is required* * TO REGISTER: Visit www.RRRhody.org. Online registration will close on or before August 1st. If online registration is closed, participants can register in person at the event. Please contact event organizer Jacob Brier at jacob@lifecycleinc.org or 401-437-6934 for additional details.
www.rifitmag.com | volume one issue four
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RIFIT | Fitness, Health and Wellness
FITNESS
KEEPING YOU ON PACE WELLNESS HEALTH
by Michelle Collie, Providence, RI
At our work holiday party in December, a colleague and fellow runner Brian Hay challenged me to a race. Always up for a competition, I agreed. We shook hands and started training for the Cox Marathon in May. At 42 years of age, I knew I would have to train hard and wisely to beat Brian, a healthy, 30-something-year-old man who recently completed a 50-mile ultramarathon. In the early phase of my training for the Cox marathon, I ran with a heart rate monitor to build up my aerobic threshold. I followed a training plan consisting of long, slow runs, tempo runs, hill training and Yasso 800’s. I stretched, strengthened, foam-rolled, and had massages and intermittent trigger point dry needling to address underlying injuries. My goal was two-fold: to beat Brian and to run a personal best. May 4th was the big day and due to an injury, Brian was unable to run. His role changed from competitor to supporter, handing me water at the halfway point. Now, my goal was to simply run a personal best. The result? I failed to beat my PR. And I was not happy! My friends and family congratulated me on my accomplishment. Rather than graciously accept their praises, I responded with what I considered legitimate excuses for not running faster,
In the early phase of my training for the Cox marathon, I ran with a heart rate monitor to build up my aerobic threshold.
including but not limited to, “It was so windy,” “My hip hurt,” “I went out too fast,” and finally “I have allergies.” Competing in a race can be compared to a project at work, completing a list of errands, or following through with commitments made to family and friends. In our busy lives, we often don’t follow through with projects, errands and commitments, and the excuses come easily. “My colleague didn’t do their part of the project,” “My kids were sick,” “I didn’t have time.” Sound familiar? Excuses are predictable, safe and boring. The first habit of Stephen Covey’s famous book The 7 Habits of Highly Effective People is to “be proactive.” Being proactive means being accountable for our decisions and actions, successes and failures. Being accountable takes courage. When I think back to my post-marathon behavior, I regret the list of excuses I broadcasted. I wish I had simply said thank you to the messages, texts and tweets. This experience made me think of the importance of being accountable in my everyday life. Work project not complete? Apologize and share your plan of action. Miss a commitment you made to a friend? Call and acknowledge your mistake and make a plan to get together another time. This month, I encourage you to compete in a race. Distance does not matter. Choose a marathon, a 5K, even 100 meters. And it doesn’t need to be running. You can sign up for a biking, swimming or walking race. I respect those who prefer not to put themselves through the anxiety, nervousness and pain that comes with competing and pushing your body to its limits in a race. So, why do I make such a proposition? Competing in a race has many parallels with the challenges of life we are confronted with on a daily basis. It’s worth considering that a commitment to healthy competition and exercise is not only good for your physical health, it’s good for your soul. It reinforces good habits and behavior, including being accountable. I challenge you – for the next month, no more excuses! Michelle Collie, PT, DPT, MS, OCS is a Physical Therapist, the owner and CEO of Performance Physical Therapy. She lives on the East Side of Providence with her husband and 2 children. She can be reached at mcollie@performanceptri.com.
www.rifitmag.com | volume one issue four
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CHANGE YOUR BODY, CHANGE YOUR LIFE
“Five years later and counting... I was one of the first clients as Barrington Pilates opened their doors. Pilates has been the best investment I ever made.” - Susan Freel (a client from the beginning!)
Barre Class (pictured right)
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RIFIT | Fitness, Health and Wellness
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www.rifitmag.com | volume one issue four
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Empowering Patients, and Even Doctors, to Reach their Fitness Goals by Denise Chakoian-Olney, Providence, RI
Lewis Weiner, a Providence, RI-based MD, had previously been in a growing hospital-based group practice, which he started in 1990. As national and local practice trends evolved in the healthcare industry, Dr. Weiner felt he was being pulled away from the direct patient care approach that he had trained for and had originally experienced when he first began his practice. He strongly felt that a more intimate and personal practice model, built on a foundation which allowed for more time for patient care and a comprehensive approach to not only acute care, but also prevention and wellness, was the model he would pursue. After 15 years of practice, Dr. Weiner joined a national network and began his own MDVIP-affiliated practice. At that time, MDVIP was a small network of 50 physicians nationally. It now has over 700 physicians with a limited panel size of no more than 600 patients, whereas, traditional practices approach 2,000-4,000 patient panel sizes. Dr. Weiner’s new practice aims to provide time-intensive, personal care, which promotes a partnership with patients. This approach establishes Dr. Weiner as his patient’s advocate throughout the health care system, not only actively coordinating and managing their care,
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but also allowing him the time to focus on wellness, prevention, and lifestyle management. This has been a life-changing and restorative return to practicing traditional medicine again. Lewis’ practice has been able to give patients the tools they need to effect changes in their life, focus on lifestyle management (e.g. fitness, weight loss, nutrition, and stress management), and fully evaluate quality of life and disease risks including stress, sleep issues, risk behaviors, family history and environment. To help patients achieve success along these lines, the practice previously created a network of wellness partners in the community, including CORE. These partners include fitness, nutrition, acupuncture, massage, yoga, mental health professionals. The practice also supports special events (“walking with the doctor”, exercise and nutrition seminars and life coaching seminars) designed to empower patients for success in these areas. As Dr. Weiner’s new practice and approach evolved he also realized he needed to change the way in which he was approaching his own fitness and wellness goals. “My personal training at CORE, with Denise, has allowed me to pursue a much more comprehensive and ongoing
FITNESS
My personal training at CORE, with Denise, has allowed me to pursue a much more comprehensive and ongoing achievement of personal fitness goals achievement of personal fitness goals, which have not only enhanced my performance in my own sports (biking, skiing, swimming and daily activity), but also allowed me to enjoy a level of energy, alertness and stress management beyond which I had known previously.” He adds, “This also helped me to better keep up with my two young children, now 9 and 11!” Though already an active person who was aware of and had previously pursued fitness and good nutrition, Dr. Weiner has now established a much higher standard from which he is less forgiving of a lower level of performance and exercise. “I have gained an ‘inner training voice’ that echoes Denise’s, telling me to go a bit longer, a bit faster, or a bit harder, pushing even
when motivations are not at their peak. This approach has WELLNESS extended beyond physical activity to help reinforce a standard of excellence in daily life, both personal and professional.”
HEALTH
Finally, the insight Dr. Weiner has gained in this higher level of self-discipline and effort, and the benefits he has experienced from this type of fitness and “functional training” has helped inform a more committed effort in coaching his patients to work to achieve the same. Dr. Weiner now feels like he has more tools to offer them, more examples to help inspire them, and a broad network of partnerships for patient referral to help them in all aspects of life. This attention to lifestyle is no longer considered elective; it’s a necessary component to prevention and at times a lifesaving change. He now feels like he is focused not just on health and wellness for the patient’s needs today but also for more successful aging, quality of life and length of life. “I am grateful to Denise and CORE for inspiring this renewed lifetime commitment to self-care and to the care of my patients,” said Lewis. At CORE, like the work we have done with Dr. Weiner, we are proud to have helped many of our clients make these changes and experience the benefits of a modified approach to their health and wellness. Denise Chakoian-Olney is the owner of CORE-Center of Real Energy Fitness & Pilates Mind/Body Studios in Providence, RI. Denise has been in the fitness industry for 23 years and loves to see the dedication, life changes and overall health improvements her clients achieve when they come to her and her staff. Denise says, “Living a healthy life with a good balance is the key to success— it’s a journey, not a race!”
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FITNESS WELLNESS HEALTH by Dr. Ellen McNally, Providence, RI
Why do we act on fears that are unlikely to occur? Why do we diminish the high risk of things we do on a daily basis? I have thought about these questions often since watching an interesting Ted Talk by Karen Thompson Walker called “What Fear Can Teach Us.” She teaches that fears should be thought of as stories; we are the authors and readers of our own fears. To prove her theory, Walker references a compelling story of the whaleship Essex that was used as research for Moby Dick by Herman Melville. In the story, men fear the possibility of cannibals in close proximity to their shipwreck and decide to risk a much longer journey to another island, knowing they would run out of food. Walker quotes Melville: “All the sufferings of these miserable men of the Essex might in all human probability have been avoided had they, immediately after leaving the wreck, steered straight for Tahiti... but they dreaded cannibals.” Walker then questions why the men dread cannibals over the extreme likelihood of starvation. She insists that as the reader of our own fears, we are artists and scientists. The men of the whaleship Essex should have read their fears with the coolness of scientists rather than focusing their minds on the vivid story they dreamed up with the passion of an artist. At the end of her lecture, Walker makes the thought-provoking statement that we should spend less time worrying about the most vivid and less likely, and more time focusing on the more likely slower disasters we face in life, like plaque build-up (a silent killer). As I went about my day, I thought back on Walker’s talk and came to realize that her premise was resoundingly true. Both giving into irrational fear and ignoring true risk to one’s health is something that prevents many people from making improvements to their overall health and happiness.
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I’m afraid to go to the gym for the first time because people will be watching me. Some genuinely envision more seasoned gym goers standing off to the side and talking about how they, the newbie, have no idea what they are doing. Some are so afraid that others are thinking negative thoughts about them that they’d rather suffer from their lack of activity, even though they know if they’d begin a better exercise routine, their chronic pain could improve, their blood pressure could decrease, their cholesterol could decrease, etc. They read their fears with the passion of an artist rather than the coolness of a scientist. In that, they allow the unlikely fear that others will think badly of them to prevent them from living a healthier, happier life. I can’t speak for everyone, but I have never known anyone at any gym I have belonged to who would think negatively of someone who was trying to help themselves, or who asked for assistance when they might not know how to operate the treadmill or elliptical. Patients are often resistant to making real changes in their activities or habits; they don’t always take time to resolve their extreme, unlikely fears. The first step is always the hardest, but you must push past the vivid, unlikely fears in order to conquer the less violent but more likely real threats to your health. Dr. Ellen McNally is the owner of Chiropractic Performance Center in Providence, RI. She specializes in comprehensive evaluations, offering advanced techniques such as Active Release Technique and RockTape with chiropractic care. She is the on-site chiropractor at Acushnet Company Headquarters, owners of Titleist and FootJoy brands.
FITNESS
Are You a
WELLNESS
Zoo Human? by Ryan McGowan, Warwick, RI
Years ago, I was working at a fitness center when I noticed a man wearing sunglasses while walking on a treadmill. It was a perfect late spring day and the sun shined brightly through large windows onto the man’s face. I thought to myself, “It’s almost as if he’s actually walking outside!” Now that’s a healthy concept!
• •
• Let’s take a look at our typical 2014 routine: We rise and eventually operate our vehicles to work, where we sit and operate electronic devices in an artificial space with other members of our species. Since we’re “health nuts,” we take our vehicles to the fitness center after clocking out, and we sit and operate machinery in an artificial space with other members of our species. To fuel all of this activity, we eat who knows what from who knows where as long as it’s cheap and convenient. Hmmm… Sure, there are pros to the captive lifestyle (i.e. comfort, easy access food, etc.), but can we thrive? We talk about how we used to play until the street lights came on when we were kids, as if it’s exclusively for the young. This summer, let’s get back in touch with our wild side! Here are 9 ways to thrive like a wild animal: •
not too much, and research that sunscreen before slathering it all over yourself. Play in the rain – gear up, you’ll be fine! Move naturally – improve your body’s proficiency by crawling, climbing, running, jumping, balancing, and swimming. Improved fitness is a benefit of this training. Manipulate awkward objects – lift, carry, and throw logs, rocks,
•
•
•
HEALTH
people, etc. It’s way more challenging than equipment with smooth surfaces or handles. Avoid pavement – we have many miles of trails and sandy beaches in our beautiful state. Now is the time to explore them! Shift gears – spend some time walking, cruising, and accelerating. If you’re feeling fresh, sprinting is extremely effective and useful if you’re being chased or chasing something. Go farm to table – as you read last month, we have awesome farmers markets. Try to get all of your food locally, or, better yet, grow/raise/ hunt your own! • Improvise – leave the journal at home and forget about programming your workout. Challenge yourself intermittently. If you’re having a good day, then push it; if not, then just go easy. • Make love (responsibly)! • Bonus activities: cool/cold water bathing, barefooting, fasting, shelter building, safely starting fires, etc. See you out there, wild ones! Ryan McGowan is a former engineer and ironman who left the commercial construction industry to pursue his passion of helping people become healthier and more adventurous. He is currently Rhode Island’s only certified MovNat trainer and implements a minimalist approach to fitness with more of a focus on movement skill and play. His company, Laid-back Fitness, is located in Warwick and is a combination of a fitness center and playground.
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FITNESS
TAKE A BREAK? WELLNESS HEALTH
by Paul Dexter, North Providence, RI
All of us trainers have heard that statement from our clients from time to time. Our answer for why you shouldn’t take a break sometimes falls on deaf ears. Whether it’s because they think we are just being a salesman or making up excuses, some clients choose not to listen to us and still take a break. We tell you not to take a break because we have your best interest at heart. You invest in our services to help you achieve, maintain, or continue a healthy and active lifestyle, and we want each and every client to get the most out of that investment. The following is a physiological timeline of what happens when you take a break for just 1 month. DAYS 1-2 Beta-endorphin and adrenaline levels drop. Mood is affected negatively. Days 3-5 Muscles lose elasticity. Aerobic capabilities drop 5% by 5th day off. Days 7-9 Body’s ability to use oxygen drops by 10%. Day 10 Body’s metabolic rate begins to drop. Day 11-13 Max HR and cardiac output decline by 15%. Start to see first appreciable loss in muscle tone. Day 14-16 Mitochondrial activity (energy production) in cells begins to decrease rapidly. Loss of muscle, strength, and metabolic rate occurs. Day 17-19 Blood becomes less efficient at thermoregulation. Forced to spend excess energy cooling off. Day 20-21 VO2 max drops by as much as 20%. Day 22-25 10-15% loss of muscle mass. Lost muscle mass is replaced by fat. Day 27-29 Muscle strength drops by as much as 30%.
Be aware of your body. When you are consistently on an exercise program, routinely ask yourself how you feel. If you do happen to fall off the wagon, eat badly, and take a break, also ask yourself how you feel. Is there a difference? There will be. You probably already know that; maybe you just need to be reminded. When clients say that they can’t find 2-3 hours a week to exercise, I say that we always seem to find the time to do the things we really want to do; the time is there. No one looks forward to brushing their teeth every day, so why do we do it? Because of the consequences of not doing it. We make the time because it is a necessity. People need to realize that working out is a necessity.
No one looks forward to brushing their teeth every day, so why do we do it?
So, when we recommend that taking a break or skipping a workout may not be in your best interest, we really mean it. Strength training is the number one anti-aging activity you can do for yourself. You not only improve every aspect of your health and appearance– blood pressure, oxygen consumption, cholesterol, blood sugar, flexibility, weight, skin, etc.— but also your energy levels, mood, work productivity, etc.. Those are all things that you cannot put a price on. When clients say that they can’t afford to, I say that they can’t afford not to! Action comes before motivation. You can’t sit on the couch and wait to be motivated; you have to force yourself to get up, and start moving. The endorphins start to flow, and that is when the drive comes to keep going. Most clients come to see us after a long day of work, not feeling like working out, but an hour later they are walking out the door with a lot more energy! My wife and I devoted our lives to our passion—health and fitness—which is why we created Dexter Training Concepts. We both know that we cannot get every client we see to embrace that same passion towards exercise, but we try our best to get them to see how it can be fun, rewarding, attainable, and, most importantly, necessary. Paul Dexter, with his wife Laura, owns Dexter Training Concepts in North Providence, and has over 20 years of experience in the industry. Dexter Training Concepts celebrated its 10th Anniversary as New England’s Largest Private Personal Training Studio in March of this year. DTC prides themselves on designing tailor-made fitness and nutrition programs for every type of individual. No matter what your goal may be, Dexter Training Concepts will design a program that not only delivers results, but ensures that you have fun while doing it.
www.rifitmag.com | volume one issue four
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Add a It’s that time of year again: the sun is out, the leaves are budding, and the weekend warriors are ready to hit the golf course. It will be a time for hanging out with your buddies, getting away from the significant other, and, of course, questioning how you can improve your swing. While taking some lessons with your local pro is a great way to improve your swing mechanics, your body still needs to be able to do what your instructor wants you to make it do, but can you? Coordination levels aside, this can be a difficult task for many people, based on the fact that they can’t move the way they’re supposed to. The golf swing is a very natural movement, or at least it should be. The problem lies in the fact that the things that we do for the 160 hours per week that we’re not playing golf are very unnatural. You see, the golf swing, like many other athletic movements, is based on rotation from an athletic stance; the things you do for the rest of the week are mostly based on a seated posture. Every day since kindergarten we have spent the majority of our day sitting. You wake up and get out of bed, sit in the car to go to work, sit at your desk all day, get back to the car, maybe hit the gym before you go home to sit down for dinner and watch some TV, and then it’s back to bed. With all of this time spent in the seated position, we begin to lose our ability to move.
The golf swing is a natural, but very complex and technical movement with many moving parts 22
RIFIT | Fitness, Health and Wellness
In many foreign countries where people don’t spend all day sitting, you will routinely see someone just hanging out in a deep squat position, feet flat on the ground, toes pointed straight forward, and their hips below their knees… and they’re comfortable that way. Can you do this? You used to be able to when you first learned to walk. The point I’m trying to make is that we begin our lives with an incredible amount of mobility, and as we get older, we begin to lose that mobility because we don’t use it. It’s when we lose that mobility that we lose the ability to execute movements in the most efficient and consistent patterns possible.
a New Twist to Your Golf Game
by Steve Zarriello, Cranston, RI
The golf swing is a natural, but very complex and technical movement with many moving parts, and every person is built differently with different swings. There is no one way to swing a golf club; however, there is one efficient way for each individual person to swing a club, and the most efficient way creates consistency, and consistency is what we’re looking for in our game, isn’t it? Yes, everyone would like to drive the ball 300 yards, but is it any good if it’s 300 yards straight sometimes, and 300 yards into another fairway other times? Isn’t it more important for shots to consistently end up where we aim them? This consistency is a product of both our level of coordination and our mobility. The consistency we’re looking for is in what’s called our kinematic sequence. We’re all familiar with the kinematic sequence even if we’re not familiar with the name: the hips turn first, then the torso, then the arms, then the club, all while maintaining an athletic posture, or at least that’s what we want to happen. When we have restrictions in our mobility, it makes performing this kinematic sequence much more difficult, if not impossible, and this creates extraneous movement such as sway, slide, and loss of posture. All of this extraneous movement makes it much more difficult for us to be consistent with our shots. So long story short, we are born mobile, and as we grow older and sit more, we lose our mobility. Then, when we want to play golf, we stink because we can’t move. So how do we fix it? Well, the only true way to figure out whether or not you have a mobility issue (and you probably do), and more importantly where it is, is to go through a screening process. I recommend seeing a fitness professional who is either FMS (Functional Movement Screen) or TPI (Titleist Performance Institute) certified. Someone who is qualified will not only be able to screen you for mobility issues, but also create a corrective exercise program based on your specific issues. Mobility issues can lie in many of the joints in the body including the hips, ankles and shoulders, but where I see it the most in my clients is in the Thoracic spine
(section of the spine from the shoulders down to the bottom of the rib cage). This is an especially important segment of the body in the golf swing as it is the part of your body that connects the hips to the shoulders and allows you to efficiently transfer power from that initial hip turn to the upper body. If you’re a golfer, getting a screening done and having a personalized program put together for you should be at the top of your list this season. However, just to get an understanding of how T-Spine mobility affects your golf swing, try this exercise: Lie on your right side with your hips and knees bent at 90 degrees. Place your right hand on top of your knees to prevent them from separating during the movement. Straighten your left arm out in front of you, and take a deep breath in through your nose. Then, while keeping your eyes on your left hand and exhaling throughout the motion, slowly bring your arm up toward the ceiling. Continue in an arcing motion until your left shoulder, arm and hand are all as close to flat on the ground behind you as you can comfortably get them. Do you see the connection to the golf swing? Comfort is key here; you aren’t trying to push yourself beyond your limits. Perform this motion for 3 sets of 10 on each side. Did you actually get your arm to the ground? Was your shoulder also on the ground? If so, did your knees have to come apart in order to get there? Was one side easier than the other? If you answered “yes” to any of these questions, then you have a T-spine mobility restriction that will limit your shoulder turn. Keep trying this exercise daily until it gets better and in the meantime, get yourself screened to see where else you’re not moving efficiently. And remember where this conversation started; your mobility issues are a product of your sitting habits, so get up and move! Steve Zarriello, B.S., CSCS, TPI Certified is the Owner of The Way HPI located in Cranston, RI. He has been training people of all ages, ability levels, and training goals for almost 10 years.
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FITNESS
Guys & Gals: Arms & Abs WELLNESS HEALTH
Put Vanity to Work For You.
by Matt Espeut, Providence, RI
I always say to find your motivation any way you can, but it should be strong, personal, and really able to push you off the couch, out the door, and to the gym. Sometimes that goal is deeply meaningful. It’s about being healthier for our families, or to take on a new job, or even healing from illness. Sometimes, the goals are much less meaningful, but no less motivational. As summer gets closer, I hear women and men who want to get ready for the beach–the big reveal–as it’s referred to. The bikini bod. The great abs. Women Over the last few years, women have been almost obsessed with one body part—their arms. Some even say they want to get “Michelle arms” –and the sleeveless look on television by female reporters has reinforced all of that. Here are some thoughts on getting those in-shape arms and not looking ‘ripped’ or ‘bulked up,’ as women are often fearful of. You want that long, lean arm, and you want it to match the rest of your body, which is healthy and firm, too. Your arm has triceps, a three-headed muscle that covers the posterior 3/5
of your upper arm, primarily used for pushing movements. Your arm also has biceps, a double-headed muscle that covers the anterior 2/5 of your upper arm, primarily used for pulling movements. Both act as either an agonist or antagonist during elbow flexion and extension. This means that one is moving while the other is stabilizing. There are 3 good exercises for triceps: the cable pushdown, the lying press or skull crusher, and dumbbell kickbacks. These are my go-to exercises because they stress the triceps in different planes of motion. Since the elbow bends only one way, I generally recommend varying curl patterns with either dumbbells, a fixed bar or cable curls for bicep workouts. Perform three working sets for each exercise. Use weight heavy enough to do 8-15 reps per arm, but don’t use too much weight that you can’t perform 8 clean, perfect reps. Do not overtrain arms because they are used in just about every other upper body exercise. 1. Triceps – Cable Pushdown 2. Biceps – Cable Curl 3. Triceps – Kickback, bench with dumbbell 4. Biceps - Curl, standing with dumbbell 5. Triceps - Skull Crushers on bench 6. Biceps – Standing Barbell Curl
As summer gets closer, this time of year I hear women and men who want to get ready for the beach
Men. It’s all about the core… Even though our swimsuits are down to our knees, our abs are still out there and we want them to look great. So, this is what I see daily in the gym this time of year: guys killing themselves for an hour, then getting on some “ab” machine, or doing a few minutes of crunches and then going home. Sure, they can look great…from a distance. But when you look closer, you notice the forward head tilt, the weight belts, the rounded shoulders, etc. These guys are guaranteed to acquire back pain due to the lack of core strength and stability. If it’s not the beach look we’re worried about, it’s the golf game, or maybe just working without pain. If you are a golfer or waiter with lower back pain, it’s usually due to instability of the core. Having a strong core requires two things: 1) proper nutrition, and 2) proper training technique. When your midsection is properly conditioned, you not only look better, but you also stand taller, lift heavier weights (if that is part of your goal), and perform your daily activities better and with less injury. All core routines should consist of abdominal and lower back training using movements in a multiplanar range of motion. While exercise pros will talk health over vanity in approaching fitness, I say if it’s vanity at first, put that vanity to work for you. But dedicate yourself to health as an ultimate goal, eventually. And remember, a great looking body doesn’t come with exercise alone; you can’t work out at a gym, and then drive through a fast food restaurant. Good nutrition is essential. Matt Espeut is the owner of Fitness Profiles, and has been a personal trainer for over 20 years, helping people from ages 14 to 89 become healthier and stronger. His focus is on overall health, strength, and functional conditioning, with holistic health and nutrition as the cornerstone of his programs
Photography Provided By Donahue Models
www.rifitmag.com | volume one issue four
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FITNESS
What Is Core? Just Take A Deep Breath And Read On. WELLNESS HEALTH
by Michael Silva, Pawtucket RI
“Core” is one of the most overused and misunderstood terms in health and fitness today. The term is so overused it has almost lost its legitimacy, so when my patients say, “I am doing core exercises,” I tend to be a little skeptical. The core is not just your abdominals, and core exercises are not just crazy circus tricks on a stability ball. I would like to quickly review this concept of core. Anatomically, the core is simply your trunk (body without arms and legs). It is comprised of all the major muscles from the shoulders to the buttocks, specifically the diaphragm, abdominals, pelvic floor muscles, multifidis, erector spinae, latissimus dorsi, trapezius, glutes, and iliopsoas. Core is not just the muscles, but it is also how these muscles function together. Together, in a coordinated sequence of contractions, these core muscles help stabilize the hips, shoulders, and trunk, leading to better posture, better strength, and a more stable base for which our arms and legs can work. A strong core will help you transfer energy to and from your upper and lower body and limit lost energy through unneeded faulty movements. Everybody needs a strong core, not just athletes. I get questions all the time about why core is important for runners and triathletes: “Endurance athletes don’t need to train their core, they just need to log in more miles and more laps, right?” Wrong. With running, a strong core in essence will give you a lift, which can lessen the workload to your legs. With swimming, a strong core will keep you streamlined and make your pulling and kicking more powerful. On the bike, as you’re climbing a hill and you are pulling up on the handlebars using your biceps and upper back, this force gets transmitted through your core to your legs and into the pedal for more power to get you up that hill. Also, during running, your lats and glutes use a coordinated system of tension and contraction to help get more stability in the pelvis and power in the legs, and this can only happen effectively with a strong core to make that transfer of energy possible. So, now that you know a little about what it is and why the core is so important, you need to know how to train it functionally. There are lots of core exercises you can learn from a good exercise or rehab professional, but keep in mind there are two areas that are regularly overlooked: pelvic floor and diaphragm. I will save the pelvic floor discussion for another day, and instead I will give you a simple diaphragmatic breathing lesson to address this much overlooked area of core.
all successive muscle contractions in the body. Many rehabilitation and fitness professionals are finally realizing the importance of the diaphragm. We have seen poor breathing patterns and a dysfunctional diaphragm lead to problems like lower back pain, weakness, and poor balance, just to name a few. The biggest challenge is getting people to realize the importance of breathing. If you think about it, it is the most unconscious bodily function we have, so why should we think about it, right? Well, not so fast. These days our breathing pattern is altered because we are living with our “fight or flight response” active almost every waking minute. The fight or flight is our body’s response to a danger, threat, or perceived harmful event. It gets us ready to fight or flee for our survival.
Nowadays predatory animals are not chasing us, but we will still have a fight or flight response to modern day threats. Stress, traffic, deadlines, bills, and taxes are some modern day predators threatening our existence, and our body is responding to them on a daily basis. This leads to a stressful breathing pattern that involves using our accessory breathing muscles in the neck more than we should. Accessory breathing is used to help get more oxygen into the body during physical exertion, but it should not be our normal breathing pattern. The diaphragm and only the diaphragm (not the neck muscles) is designed to contract and relax 12 or more times per minute, so let’s learn how to use it and take the stress off the rest of our body. To try this, lie on your back with one hand on your chest and the other on your belly. Close your lips and put your tongue on the roof of your mouth. Inhale through your nose and fill your belly with air. Ensure the air is filling your belly and not your chest. You may also notice the curve in your lower back start to lower towards the floor. Now, exhale through your nose or mouth and assist the exhalation by tightening and drawing in your belly (as if you were buttoning a tight pair of pants). Your belly will flatten and you should feel your abdominals and lower back contracting slightly. The arch in your lower back should return. This takes very little effort; about three to five pounds of force is all you need. Master this, then work on it in different positions each day—sitting, standing, kneeling, etc. Practice during your day in your work chair, in your car, waiting in line at Starbucks, etc. Repetition is key here. Utilize your local fitness and rehab professionals to help find and train your unique core deficits. This should be one of the first priorities in anyone’s strength program. So breathe on my friends and good luck finding your core.
So, the most basic of core exercises is breathing. Yeah that’s right, breathing. Breathing from your diaphragm (or belly breathing) is essential to a well-functioning core, and it’s the foundation on which all core exercises should be built. It is the initiating force to
Michael Silva, MS, PT, CSCS, the president and founder of FOUNDATIONperformance sports medicine, has been working in fitness and physical therapy since 1995. Michael has been involved in the endurance athlete world most of his career and specializes in running injuries. From high school athletes to olympians, Michael has worked with thousands of runners. With offices in Pawtucket, RI; Plainville, MA; and Warren, RI, FOUNDATIONperformance has RIFIT | Fitness, Health and Wellness been providing fitness, physical therapy, and performance enhancement services since 2003.
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FITNESS WELLNESS
FINDING THE TIME TO Exercise HEALTH
YOU ARE SO WORTH IT by BJ Knapp, Coventry, RI
“I don’t have time.” Where have we heard that sentence before? We’ve all said it at one point. Our calendars are packed with work, family, and social obligations, so much that we scratch our heads and say, “I don’t have time to exercise.” And then we don’t. With all the promises we make to other people, why aren’t we making that same commitment to ourselves? Do we actually think we’re not worth the time? We know, by heart, approximately 985 reasons as to why we should work out. Yet, exercise is often the first thing that falls off of the to-do list. The first step is to stop saying, “I don’t have time,” and instead say, “I do have time.” We all know that if we want to save money, or calories, then we ought to log what we spend or what we eat and figure out how to change habits. Let’s apply that same approach to saving time. For one week, keep track of how you spend your time. My time log was very enlightening. For example, I spent about three hours each night unwinding in front of the TV. At lunchtime, I ate at my desk and goofed off on the Internet— because my brain needed a break. Bam! Four potential exercise hours each day right there. Why couldn’t I unwind with a workout instead of TV or web surfing? My gears started to turn and I imagined blowing through a set of push-ups, crunches and dips during commercial breaks. Armed with my knowledge about my pockets of potential workout time, I made a plan. I made a realistic determination of the best workout time for me. Early mornings before work? Not so much—the snooze button’s magnetic appeal derailed me every day. After work? Happy hours with friends and post-work errands always won out. (What? Power walking through Super Walmart doesn’t count as a workout?) Lunchtime? Now you’re talking. If errands can wait until after work, why not eat while answering my emails and then hit the road for a run during my lunch hour instead? Lunch-hour runs give me the chance to get in a workout up to five days per week. A thirty-minute run and time to freshen up gets me back to work in an hour. To cement this lunchtime commitment to myself, I block out my workout time for each week day
If errands can wait until after work, why not eat while answering my emails and then hit the road for a run during my lunch hour instead? 28
RIFIT | Fitness, Health and Wellness
on Monday mornings so that my mid-day workout won’t get derailed by a last-minute meeting. My challenge to you all: track your days and figure out where you might have that pocket of time. Extra credit challenge: change your mind-set when trying to figure out when to work out. You don’t really need an entire hour all at once if you don’t have one. If you can scratch out five, ten or even twenty minutes here and there throughout your day, then you can still stay fit. Keep in mind that it’s not the amount of time you have; it’s what you do with that time that counts. Learn about combination strength moves. For example, why spend time doing lunges when you can combine a lunge with a bicep curl? That’s two moves for one, right there. If you spend two minutes on each of those moves in your routine, then you’ve just opened up another minute for another combination move—like a plié squat with overhead presses. In the end, the question you need to ask is, “Am I worth the time?” The answer should always be “yes.” Now prove it! BJ Knapp is just your average woman trying to find ways to be healthier without the hype. When she’s not trying to improve her health, BJ leads an active lifestyle sailing, scuba diving and tromping through the forest with her husband Todd and dogs Nemo and Potter.
Rhode Island GUIDE TO
Cycling
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It’s a beautiful day — the sun is shining, the birds are chirping. What could be more perfect than a bike ride? But wait! Before you pull your bike out of the garage, let’s find out how to stay safe on two wheels. WHY IS BICYCLE SAFETY SO IMPORTANT? Bike riding is a lot of fun, but accidents happen. The safest way to use your bike is for transportation, not play. Every year, about 300,000 kids go to the emergency department because of bike injuries, and at least 10,000 kids have injuries that require a few days in the hospital. Some of these injuries are so serious that children die, usually from head injuries. A head injury can mean brain injury. That’s why it’s so important to wear your bike helmet. Wearing one doesn’t mean you can be reckless, but a helmet will provide some protection for your face, head, and brain in case you fall down. A HELMET HOW-TO Bike helmets are so important that the U.S. government has created safety standards for them. Your helmet should have a sticker that says it meets standards set by the Consumer Product Safety Commission (CPSC). If your helmet doesn’t have a CPSC sticker, ask your mom or dad to get you one that does. Wear a bike helmet EVERY TIME YOU RIDE, even if you are going for a short ride. Your bike helmet should fit you properly. You don’t want it too small or too big. Never wear a hat under your bike helmet. If you’re unsure of whether your helmet fits you well, ask someone at a bike store. Once you have the right helmet, you need to wear it the right way so it will protect you. It should be worn level and cover
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RIFIT | Fitness, Health and Wellness
your forehead. Don’t tip it back so your forehead is showing. The straps should always be fastened. If the straps are flying, it’s likely to fall off your head when you need it most. Make sure the straps are adjusted so they’re snug enough that you can’t pull or twist the helmet around on your head. Take care of your bike helmet and don’t throw it around. That could damage the helmet and it won’t protect you as well when you really need it. If you do fall down and put your helmet to the test, be sure to get a new one. They don’t work as well after a major crash. Many bike helmets today are lightweight and come in cool colors. If you don’t love yours as it is, personalize it with some of your favorite stickers. Reflective stickers are a great choice because they look cool and make you more visible to people driving cars. HELMET’S ON, NOW WHAT? Riding a bike that is the right size for you also helps keep you safe. •
•
When you are on your bicycle, stand straddling the top bar of your bike so that both feet are flat on the ground. There should be 1 to 3 inches (2.5 to 7.6 centimeters) of space between you and the top bar. HERE’S A SAFETY CHECKLIST YOUR MOM OR DAD CAN HELP YOU DO: •
Make sure your seat, handlebars, and wheels fit tightly. • Check and oil your chain regularly.
Bike Safety for Kids Let’s find out how to stay safe on two wheels. •
Check your brakes to be sure they work well and aren’t sticking.
•
Check your tires to make sure they have enough air and the right amount of tire pressure.
BE SEEN, BE SAFE! Wearing bright clothes and putting reflectors on your bike can also help you stay safe. It helps other people on the road see you, and if they see you, that means they’re less likely to run into you. Daytime riding is the safest, so try to avoid riding your bike at dusk and later. You’ll also want to make sure that nothing will get caught in your bike chain, such as loose pant legs, backpack straps, or shoelaces. Wear the right shoes — sneakers — when you bike. Sandals, flip-flops, shoes with heels, and cleats won’t help you grip the pedals. And never go riding barefoot! Riding gloves may help you grip the handlebars — and make you look like a professional! But avoid wearing headphones because the music can distract you from noises around you, such as a car blowing its horn so you can get out of the way. WHERE TO RIDE You need to check with your mom and dad about where you’re allowed to ride your bike. You need to know how far you’re allowed to go and whether you should ride on the sidewalk or in the street. Kids younger than 10 years old should ride on the sidewalk and avoid the street. No matter where you ride, you need to keep an eye out for cars and trucks. Even if you’re riding on a sidewalk, a car may pull out of its driveway into the path of your bike. If you’re crossing a busy road, it’s best to walk your bike across the street. A bike path free of cars is a great choice if there’s one in your area. Just remember to share the path with the other riders, walkers, and strollers who also might be using it! And if you’re going on a long ride, bring some water along with you. Keep an eye on the road ahead so you can be prepared for big hills and road obstacles. Some common ones that can cause falls include: • • • •
wet leaves big puddles changes in the road or sidewalk surface storm grates
• • •
gravel or rocks curbs little kids in your way!
ROAD RULES If you’re allowed to ride on the street, follow these road rules: •
Always ride with your hands on the handlebars.
•
Always stop and check for traffic in both directions when leaving your driveway, an alley, or a curb.
•
Cross at intersections. When you pull out between parked cars, drivers can’t see you coming.
•
Walk your bike across busy intersections using the crosswalk and following traffic signals.
•
Ride on the right-hand side of the street so you travel in the same direction as cars do. Never ride against traffic.
•
Use bike lanes or designated bike routes wherever you can.
•
Don’t ride too close to parked cars. Doors can open suddenly.
•
Stop at all stop signs and obey traffic (red) lights just as cars do.
•
Ride single-file on the street with friends.
•
When passing other bikers or people on the street, always pass to their left side, and call out, “On your left!” so they know that you are coming.
HAND SIGNALS It will also help to learn some hand signals. These are like turn signals and brake lights for bikers. It helps cars and trucks know what you will do next so they don’t run into you. Now that you’ve learned those hand signals, we’d like to give you a big thumbs-up for finding out more about bike safety! This information was provided by KidsHealth®, one of the largest resources online for medically reviewed health information written for parents, kids, and teens. For more articles like this, visit KidsHealth. org or TeensHealth.org. © 1995- 2014. The Nemours Foundation/ KidsHealth®. All rights reserved.
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Stellar Service, Great Bicycles! Warwick | 3480 Post Road | Phone 401-739-0393 Providence | 212 Fourth Street | Phone 401-274-5300 Narragansett | 922 Boston Neck Road | Phone 401-782-4444
BIKE RIDING F O R T H E F U N O F I T ! by Matt Bodziony, Narragansett, RI
I’ve been riding a bike for as long as I can remember. The reason I ride has never changed; I ride for the fun of it. With a little “shop talk,” you can ride for the fun of it too, the NBX Way!
Here’s how to get the fun back into bike riding: Make sure you have the bike that is right for you. Choose the bicycle that fits the type of riding that you want to do. If you’re looking for a simple neighborhood ride or a trek down the bike path, a hybrid or comfort bike will take you there! If you’d like to do the green thing and leave your car in the driveway, a road bike or city hybrid is for you. Love the trails and want to see the woods? Then a mountain bike might fit the bill. From single-speed beach cruisers to multi-sport triathlon bikes, whatever you need, the right bike is waiting for you! It is all about having a conversation about what you want to use the bike for. Size does matter. Bikes are not one size fits all. To ensure a comfortable ride, the proper fit is essential. Within each bicycle model, there’s a multitude of sizes available in men’s models and womenspecific models. The women’s bicycles of today are designed to fit the female body proportionately, unlike the bikes of the past, which merely accommodated a woman’s skirt. Accessories? Necessities! Essentials for a safe and fun ride are often found in the accessory department of a bike shop. Helmets Let’s face it, nobody likes to wear a helmet,
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but they’re safer, better ventilated, have revolutionary retention systems that are easy to adjust (and even accommodate a ponytail), and they come in lots of great designs and colors. Clothing Bicycle-specific clothing is created from technical moisture management fabrics that wick away moisture to keep you drier and more comfortable—no matter what time of year you ride—and just a few key pieces will keep you riding in all sorts of weather throughout the year. Shorts Cycling shorts are designed with padding in all the right places and aren’t just black spandex anymore. Now there are baggie shorts, liners that you can wear under your favorite shorts, and even skorts. Hydration Water bottle cages hold your favorite drink while you’re out on a ride. If you think a couple of bottles aren’t enough, a hydration backpack allows you to carry more. Maintain your trusty steed. Bikes need tune ups, too! Proper maintenance can extend the life of your bicycle as well as enhance the enjoyment of your ride. So, whether your brakes are squeaking, your gears are skipping, or it’s been about a year, just bring it in and have it “tuned up.” Get out there! Remember to follow the rules of the road. Always ride with traffic, obey traffic signals, and be aware of your surroundings. And, if you’re looking to venture beyond your neighborhood, you can find trails, bike routes, bicycle paths and cycling clubs at all 3 NBX stores.
Looking for Rides? NBX has weekly rides from all 3 locations. The Providence location hosts a Tuesday night ride heading out of the Blackstone area on the east side, and the Warwick store has a great ride on Saturday and Sunday mornings. NBX’s Narragansett location also hosts a Thursday night ride as well as a Saturday morning ride, which takes riders out and about in South County. NBX hosts a weekly criterium race on Wednesday nights at Ninigret Park in Charlestown, RI, with participants from MA, CT, and RI. In the fall, NBX holds Wednesday training cyclocross rides “under the lights” in South Kingstown and the UCI Gran Prix of Cyclocross at Goddard State Park in Warwick, RI. Hope to see you out there – just for the fun of it! Matt Bodziony is the owner of NBX in Narragansett, Warwick, and Providence, RI. Matt’s been involved in the cycling industry for more than 25 years in retail and both the competitive and promotional sides of cycling. For more information on NBX shop rides or the local racing scene and other exciting stuff, please check out www. nbxbikes.com, or give Matt a call at (401)632-5025.
Red Shed Community Bike Shop
This summer the Woonasquatucket River Watershed Council’s Red Shed Bike Shop will run Bike Camp for the second consecutive year. Located in Riverside Park at 50 Aleppo Street in the Olneyville neighborhood of Providence, Red Shed Bike Camp offers youths aged 7-14 eight, one-week sessions of camp that include a bike, lock and helmet to keep as well as training in basic bike mechanics, safe riding skills and environmental education. In addition, campers explore the bike path and neighborhood streets while practicing their new skills on supervised daily rides. Bike campers learn about the history and ecology of the Woonasquatucket River, and how our actions—such as littering—impact its quality. Last year, the thing that bike campers enjoyed most was the daily rides on the Fred Lippitt Woonasquatucket River Greenway Bike Path, co-located with Bike Camp. They rode almost 5 miles on the path every day to a waterfall in Johnston, getting to experience the natural beauty of the watershed along the way. The Ride to Sundaes Ice Cream in Johnston is the perfect ending to the week for the Friday afternoon ride. Bike Camp offers scholarships to families in need. We feel that every kid should get the opportunity to have independent transportation they can maintain for their whole lives. Safe biking and basic bike maintenance and repair are life skills. Thanks to grants from United Way of Rhode Island, the Providence Department of Recreation and the Rhode Island Department of Health, many scholarships are possible. In addition, every paid camper helps to send another child to camp on a scholarship. Here are the results from our first year of Red Shed Bike Camp in 2013. As a result of our 7-week bike camp program: •
73 youths participated in camp (67, 6-13-year-olds and 6, 14-18-year-old interns)
• • •
Bike Camp
2014
7 youths learned to ride a bike for the first time 77 bikes were refurbished and given out to campers along with helmets and locks An average of 20 youth riders joined our daily group rides
This year, we plan to have 10 campers enrolled every week for 8 weeks starting the week of June 30th. The cost for one week of camp, including a bike, lock and helmet to keep is $150. Lunch is provided to campers daily through the Providence Park lunch program. Parents or guardians can register campers using our online form at www. wrwc.org. Camp hours are Monday through Friday 9 AM to 3 PM and will run in one-week sessions from June 30th to August 15th. If demand exists, we may add an additional week of camp August 18th to 22nd. In addition to Bike Camp, the Red Shed Bike Shop offers low-cost bike repairs, sales and rentals. The shop is open to customers starting June 1st. Shop hours are Monday through Thursday 1 to 3 PM and Saturdays 10 AM to 2 PM. Refurbished kids’ bikes cost between $20 and $50 and refurbished adult bikes cost between $80 and $250. Simple bike repairs are usually within the $10 to $20 range. For more information on the Red Shed or Bike Camp, call the Woonasquatucket River Watershed Council at 401-861-9046, email redshed@wrwc.org or visit www.wrwc.org. One of our 2013 Bike Campers, Zoe, an 11-year-old, told us she’d been to lots of camps, including many of the costlier camps that Providence East Siders attend, but Bike Camp was her all-time favorite. She joined us for 3 sessions in 2013 and already secured her spots for three sessions this year. Have your child join Zoe, come support the Red Shed or help send a kid to camp! www.rifitmag.com | volume one issue four
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TAK EA
of th or is ad bri on ng yo it i ur n f sm or ar 10% tph off one !
PH OTO
We carry a range of different bikes and bicycling accessories to meet all your bicycling needs.
• From Trail Riding and Road Racing to just cruising around town, we have you covered. • We offer tune-ups, overhauls, free air, and any other service to keep your bike safe, so you can focus on riding! • We know because we ride!
130 Broadway, Newport RI 401.846.0773 www.newportbicycleri.com 34 RIFIT | Fitness, Health and Wellness
BIKE RIGHT by Dr. Andrew Crellin, West Warwick, RI
Economical or exercise, utilitarian or fun, social or solitary, bike riding can be all of these things. But first and foremost, it should be safe. Safe from crashing and safe from overuse injuries. Safe from crashing requires a little common sense, a little caution and a little luck. Unfortunately, I can help you with none of these; however, armed with a little information from this article, you may be able to avoid some of the basic mistakes that lead to musculoskeletal injuries. This article pertains to the casual and weekend biker. The first rule is to find the right bike. In order to find the right bike, you have to decide on what type of biking you’re interested in— road, off road or both. Next thing is to get the correct size bike. Once you have determined the right frame size, which varies depending on your purpose, you have to get the rest of the bike fitted properly. This includes saddle height, saddle setback, saddle-handlebar distance and saddle-stem height. There are specific formulas for this process and it should be done by someone who knows what they are doing. A little note about proper saddles and seat posts—poor positioning of the saddle and seat post can lead to a variety of upper extremity problems and spine discomfort. And if that’s not enough to encourage you to pay attention to these variables, genitourinary problems are not rare with poor fitting bike systems. Erectile dysfunction is found in 13-24% of endurance bicyclists and nerve entrapment/compression resulting in numbness occurs in 50-91% of endurance bicyclists.
HERE ARE SOME BASIC GUIDELINES: 1. Set the saddle height so your knees are slightly bent when your foot is at the lowest position and the ball of your foot is on the pedal. 2. Sit on the bike and rotate your pedals so that they are horizontal (at the 3 and 9 o’clock position). If fitted properly, your forward knee should be over the front pedal. 3. Your seat should be level. Too much tilt in either direction increases the strain on your arms, shoulders, and lower back. 4. Handle bar setup is a matter of personal preference. Lower for decreased wind resistance, higher for comfort. If it’s
too low, your body is pitched too far forward and you will develop wrist and shoulder problems. 5. Always wear a helmet. The National Highway Safety and Traffic Administration states a properly fitted helmet reduces the risk of head injury by as much as 85% and the risk of brain injury by as much as 88%. Of course it doesn’t do any good if it flies off during a fall because it didn’t fit right. Common complaints of pain as result of bike riding include neck pain, back pain, knee pain, shoulder pain and wrist pain. Pain and numbness usually have a gradual onset when you ride. If the symptoms last long after the ride is completed, then it means you need to pay attention to them. Fortunately, many common problems can be remedied simply by adjusting your bike properly. However, there are those times when too much tissue damage has occurred and treatment is necessary.
HERE ARE A FEW TIPS FOR HOW TO PREVENT INJURY: 1. A strong core is important in any athletic endeavor; biking is no different. 2. Stretching will prevent injuries and hasten recovery. Focus on your thoracic spine, legs and hips 3. Strengthen your lower back muscles. Strong abs are just that, strong abs. Work your paravertebral muscles and multifidus. 4. Pedal skills! Never knew there was such a thing, right? Rule of thumb when you’re starting out is to keep a 90-revolutions-per-minute ratio. Grinding at too low a gear will result in knee injuries 5. Appropriate training. Increasing mileage or intensity too soon before your flexibility and strength have caught up will land you on the DL (disabled list for you readers who don’t play baseball). Rule of thumb: long rides—low intensity, short rides—higher intensity. There is a lot more detail to this subject matter and much of it is readily available on the Internet. I suggest you align yourself with a local bike dealer who will help you with this journey. Dr. Andrew Crellin is both a Physical Therapist and Doctor of Chiropractic. He is a past president of the Chiropractic Society of Rhode Island and is currently on the staff at Women and Infants Hospital. Dr. Crellin utilizes skills sets from both PT and Chiropractic in treating his patients.
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+/- 28 miles to Worcester, MA
East Coast Greenway R
Woonsocket Southern New England Trunkline Trail
Rhode Island Spine: 49.8 miles February 2008
Cumberland 146
Key to Segments
North Smithfield Central Falls
1 44
295 95
Lincoln
North South Trail
Pawtucket
Providence 4 6
Providence
East Providence
5
Johnston 3 2 10
SPINE 1 Blackstone River Bikeway 2 India Point Park path 3 India Point Park to the Woonasquatucket River Greenway 4 Woonasquatucket River Greenway 5 Woonasquatucket River Greenway to the Washington Secondary Rail-Trail 6a Washington Secondary Rail-Trail (WSRT): Cranston Bikepath 6b WSRT: Warwick Greenway 6c WSRT: West Warwick Greenway 6d WSRT: Coventry Greenway 6e WSRT: Trestle Trail OLD COLONY ROUTE 7 Warren Bike Path 8 East Bay Bike Path
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8
6a
Barrington
Pa
Cranston
w tu xet R
Warren
r ive
+/- 50 miles to Hartford, CT
6c
6b
6d 6e
Warwick East Bay Bike Path
West Warwick
Coventry
+/- 50 miles to Boston
7
Bristol
95
Narragansett Bay
North South Trail ECG SPINE: Kingston
1
Newport
Trail Complete Trail in Development Trail Route in Public Control Trail Route Identified Gap Area (trail route sought)
OTHER ECG ROUTES:
ECG on-road routing ECG segment delineator Significant linking trail Amtrak rail and station Interstate highway State and US highways Urban area Protected open space
Westerly
Pa
wc
Legend:
er atuck Riv
WESTERLY
Scale: 0
Original map prepared by Fay, Spofford & Thorndike RIFIT | Fitness, Health and Wellness 5 Burlington Woods Burlington, MA 01803
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Portions provided by Fuss & O'Neill
2
4
8 miles
Š2008 East Coast Greenway Alliance
Blackstone River Bikeway
Length: 10.3 miles | Terrain: Mostly flat with a few steep inclines What You’ll See: Mostly woodlands following alongside the historic Blackstone River and its canal Nearby Attractions: Slater Mill, the Museum of Work and Culture, Wilbur Kelly House Museum and Blackstone Valley Visitor Center | Other Activities: Fishing and kayaking/canoeing Towns: Cumberland, Lincoln, Pawtucket, Central Falls and Woonsocket
Length: 4.3 miles | Terrain: Mostly flat What You’ll See: Woodlands, streams, a lake and reservoir Other Activities: Fishing and kayaking/canoeing Towns: Coventry
East Bay Bike Path
Length: 14.5 miles | Terrain: From the north, the first several miles offer a demanding terrain of steep hills broken up by plateus; the remainder is mostly flat and travels over several causeways along the Bay’s shoreline. What You’ll See: Stunning views of Narragansett Bay, New England’s largest estuary, and Providence, the capital city. Coves and marshes are also common | Nearby Attractions: Colt State Park, the historic Looff Carousel, Bristol and Barrington Town Beaches | Towns: Barrington, Bristol, East Providence and Warren
Length: 9 miles | Terrain: Almost completely flat What You’ll See: Farmland, some woods and streams Nearby Attractions: The Great Swamp, the historic villages of Kingston, Wakefield and Peacedale, Narragansett Town Beach and the historic Narragansett Towers | Other Activities: Shopping, bird-watching, fishing, kayaking/canoeing and surfing | Towns: Kingston train station to Narragansett Beach
Woonasquatucket River Greenway
Coventry Greenway
William C. O’Neill
Bike Path
Length: 10 miles | Terrain: Relatively flat with some hills What You’ll See: The Woonasquatucket River, some woodlands | Nearby Attractions: Buttonhole Golf Course, WaterPlace Park, Providence Place mall and the State House | Other Activities: Kayaking/ canoeing, recreation at Riverside Mills Park, Merino Park and Donigian Park, shopping and fine dining Access; There are eight ideal access points along the path | Towns: Providence and Johnston www.rifitmag.com | volume one issue four
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Pur Here I was, a woman in my 40s on a purple Huffy bicycle walking the corners while the neighborhood kids went whizzing by me. by Rachel Langley, Johnston, RI
When my boyfriend approached me with the idea of taking up bike riding, I felt a tingle of fear. It wasn’t that I was a stranger to getting out there and moving, but rather it was the stark realization that I hadn’t ridden a bicycle in...brace yourselves... thirty years. Yes, you read that right, THIRTY. I’m a very active person who to date has completed two half marathons and is now tackling the role of instructor for TDF
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RIFIT | Fitness, Health and Wellness
boot camp classes. Being active was not the issue, but still, riding a bike? When he proposed the idea, I recall saying, “Really? No, really??” It was a thought that never crossed my mind, but apparently had crossed his since his renewed passion for getting healthy took hold in April. Despite my trepidation for re-entry into the bike riding world, I thought it a perfect opportunity to do something fun and active together, since running is not quite his cup of tea.
MY
rple
Huffy
Being the supportive, loving, healthy living person I am, I dove right in with, “Yes, let’s buy bikes!” However, as someone who hadn’t sat herself down on anything other than a stationary bike at the gym, the thirty year hiatus from riding a bike was riddled with doubt and dancing on the outer fringes of my comfort zone. And as I knew too well, existing outside the comfort zone is the exact place to be for growth as a person. So grow I did. First thing was to find a bike. I had not realized it, but countless features about bicycles have changed in the thirty years since my daily rides on my bright yellow, gearless Huffy bike. I had never experienced “gears” or “handlebar brakes.” (Apparently those are separate for front and rear...who knew?! Not me. Couldn’t I just pedal backwards with coaster brakes?) I had much to learn and regardless of the temptation to say, “Maybe this isn’t for me,” I pushed on. Growth as a person was non-negotiable! Next up was my assumption that I could purchase a standard 26” adult bike, hop on and go. At a height of 5’ tall, I can tell you a 26” bicycle height is far from standard for a munchkin like me. This involved embracing the idea of a 24” bicycle, a height more commonly found in girls’ bikes—ones with flowers and pink gear shifters. I kept on browsing online (thank you, Google) noting that brands were diverse, as were price ranges. I did consider going to one of the many specialty cycle shops in our state, but figured since this was an experimental venture at best, a trip to my local Benny’s would fit the bill. And it did. There in the aisle of bikes, I found some comfort. Like a long-lost friend, I saw the name “Huffy.” At the end of what seemed like an endless row of snazzy, multi-speed 26” bikes, I found her. A deep purple, 24” Huffy bike with an understated 15 speeds (and no pink or flowers to be found). She was a perfect fit. After sitting on the seat, clicking through speeds and squeezing the handlebar brakes like I was 12 all over again, I made the purchase.
As soon as I got home from work the next day, like an anxious kid, I took my Huffy for a spin around the block. You know the saying, “You never forget, it’s just like riding a bike”? Well that is only somewhat true. What that saying doesn’t account for are things like finding the courage to lift both your feet off the ground and begin that first push of pedaling…and the wobbly factor (as I like to call it). My balance was less than stellar and it took a few go ‘rounds to really ride that Huffy without looking like I could crash at any moment. The other problem was turning. For some reason I had completely forgotten how to turn a corner without the threat of tipping over or putting my feet down. Here I was, a woman in my 40s on a purple Huffy bicycle walking the corners while the neighborhood kids went whizzing by me. If THAT didn’t make me take the darn thing back, nothing would! I stuck with it and by my third or fourth go ‘round, I was making corners and reducing the “wobbly factor.” Over the weekend I stole another fifteen minutes to take her out again. This time I could feel the old rhythm coming back and got brave. I started to fidget with the gears while riding. It was then that a tree jumped out of nowhere and I narrowly escaped a close call...the fidgeting of the gears would have to wait. I figured out which hand break controlled which wheel and played with that a bit while enjoying the brisk downward rush from the neighborhood hill. At that moment I knew I was hooked. Knowing this cycling thing is a keeper, I’m looking forward to continuing the adventure. In the near future, I will be venturing out with my boyfriend for a three-mile ride on our local bike path here in Johnston. While doing some route research, it was refreshing to see so many bike paths throughout Rhode Island. As a runner, I was familiar with a couple paths, but the Bike Rhode Island website (www.dot.ri.gov/community/ bikeri) turned out to be an incredible resource for all sorts of helpful tips. There is information on bicycle and pedestrian laws, bicycle safety, a search feature for finding local bike shops and an immense array of bike path maps and trails to reference. There is such an assortment of options as a cycling sightseer that one can’t help but want to get out there and get adventurous. I have discovered a whole new way of seeing things, even if that view may sometimes come with a little bit of wobble, abrupt stops and less than savvy gear changes. Either way, I’m proud to be a bike owner and now know firsthand that you really are never too old to get back on a bike and just GO!
My purple Huffy is the proof. Rachel Langley is a passionate fitness enthusiast, runner and founder of Body Made Better Fitness. She is certified as a Personal Trainer and Group Fitness Instructor through IFA and currently studying for her secondary trainer certification through NASM. She is a certified Train Dirty Fitness Bootcamp Instructor and Brand Ambassador for SwirlGear. You may learn more about Rachel and Body Made Better Fitness at www.bodymadebetter.com!
www.rifitmag.com | volume one issue four
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Want to git’ ur fun and ur health on too?
Bicycling is a good bet! by Paul Litwin, Gansett Rides, Narragansett, RI
So, you’re thinking that you may want to get into some type of outdoor activity, possibly as a hobby or something that might become part of your regular exercise regimen. Well, extensive research has shown that bicycling has significant health benefits that are hard to beat. Not only is it one of the most efficient modes of human locomotion, but it has also been found to be one of the best all-around activities for improving your health. Here are what I believe to be the top 8 reasons why biking as an activity can be so incredibly beneficial to your overall health and well-being: • • • • • • •
Biking is good for your heart Biking is good for your muscles and joints Biking can boost your immune system Biking can improve your overall coordination Biking may increase your lifespan Biking is a great calorie burner Biking improves stamina
So maybe you are now considering cycling, a.k.a. biking, but you are unsure if it would be an appropriate activity, and you don’t want the initial expense, only to later find out that it really isn’t for you.
Photography Provided By Josh Edenbaum©
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RIFIT | Fitness, Health and Wellness
The local area has many scenic roads and routes to experience including our awesome 6.8 mile long William C. O’Neill Bike Path
We have the solution for you! Come on down to GANSETT RIDES in beautiful Narragansett Pier. For a very reasonable rental amount, we will get you set up on either a single speed or multispeed beach cruiser, fully adjusted to your comfort by our trained and competent staff, with all of the necessary accoutrements. You will be provided with a bicycle helmet, bike lock and even a front basket if you so desire, all at no additional charge, and always including a smile! Bikes can be rented by the half day, full day, multi-day or week—whatever works for you. You will find that the local area has many scenic roads and routes to experience, including our awesome 6.8 mile-long WILLIAM C. O’NEILL BIKE PATH. In addition, Narragansett is well known for its beaches and recreational activities throughout the year. It is a hotspot of activity in warmer months. You can easily reach any of our beautiful beaches by bicycle—Narragansett Town Beach, Scarborough State Beach, Roger Wheeler State Beach and Salty Brine State Beach. And for the more adventurous, park your car here at our shop, bike down to Galilee (or we can deliver your bike/s directly to the ferry) and hop on board (there is always room for bicycles) and enjoy an awesome cruise around Block Island. What a great workout! We will provide you with scenic route information. Not only do we rent bicycles, GANSETT RIDES also rents Scooters, Jet Skis and Kayaks, providing a new perspective and a new way to experience Narragansett from the water! GANSETT RIDES does more than just rent rides, “We Rent Fun!” The possibilities are endless. BIKING REDUCES STRESS! Paul Litwin lives in Narragansett Pier. He has been a Long Island, N.Y. transplant for some 35 plus years. Proud father of 3 sons and a yacht broker by trade, Paul wanted to start a new business with FUN as its foundation and premise. He thinks he has done it. Find out for yourself…come on down and get your FUN on!
www.rifitmag.com | volume one issue four
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SCOUT
ELECTRA We are a ROAD FOCUSED shop featuring
VIPER
A regular 7-speed bike with electric assistance Perfect to power up hills or through head winds 3 Carding Lane Johnston, RI
401-523-4100
Pinarello, & Zipp
REBEL
(Parking Around The Back)
Pedal or power for a new way of life.
2 Great Locations 459 Willett Ave. Riverside, RI
401-433-4491 (Location Across From Cvs)
We specialize in all your biking needs, quality repair service on all brands with quick turnover! New bike brands including Raleigh, Fuji, Redline and other quality brands
51 Cole Street Warren, RI
401-245-9755
(Location Behind The Warren Town Hall)
Now celebrating
Hours available by appointment Coaching available on a individual basis
Call to set up a test ride
31 years of Your Bike Shop RIFIT | Fitness, Health and Wellness
Castelli, Assos, Parlee,
sales@avivabikes.com www.avivabikes.com
42
Cannondale,
166 Main Street, Westerly, RI 401-315-0230 www.brumblebikes.com
Rhode Island’s Mountain Bike Shop We Are A Full Service Bike Shop Offering Bikes, Parts, Clothing, Accessories & Repairs
We Do Custom Builds! Rider Owned And Operated 391 Mendon Road, Cumberland, RI 401-335-3163 blackstonebicycles.com
E X E R C I S E S
BIKE EXERCISES
B I K E
B I K E
E X E R C I S E S
by Matthew Gagliano, Barrington, RI
Outside of crashing your bike, the most common injuries from cycling develop from overuse injuries like Patellar tendonitis, Achilles tendonitis, and lower back pain. A good preventative exercise program that incorporates core and strength training as well as mobility/flexibility exercises should be able to prevent these injuries and make riding much more pleasurable. The following stretches and foam rolling techniques should act as a good starting point for preventing cycling pain. Ankle Mobility Exercises: While seated, elevate one leg and write out the alphabet using your toes. Ankle mobility will help ease pain upstream (knees) and allow for greater energy exerted through the pedals.
B I K E
E X E R C I S E S
IT Band Rolling: Lying on your side with the top knee bent over the bottom leg (use the top leg to propel yourself), pressure wave the side of your leg, starting at the knee and working your way to your hips.
Glute Rolling: Lying on the side of your buttocks, slowly pressure wave your glutes. TFL Rolling: Lying prone on the roller and a bit off to the side, explore tender, tight areas on the hip.
Inchworms: Starting in a pushup position, walk your feet up. Keep your knees straight (usually about 8 small steps is fine). Once in the top position, walk your hands forward and resume the pushup position.
Piriformis Stretch: Lying on your back, cross one leg over your other leg. Pull one leg in and push the opposite knee out.
Quadriceps Rolling: Starting right above your knees, slowly roll your quadriceps. Try to avoid long swaths of rolling and do more pressure-wave-type rolling (small rolls).
Matthew Gagliano is currently certified through the American Council on Exercise (A.C.E.) and is certified in CPR through the American Red Cross. With 10 years of experience in the fitness industry, Matthew has learned to work with a variety of client challenges. Matthew is currently the owner of Fitness Together in Barrington and Lincoln and is the Area Director for Fitness Together in Rhode Island and Connecticut.
www.rifitmag.com | volume one issue four
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Woonasquatucket Greenway
We Have Expanded.
Now It's Time To Use It.
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RIFIT | Fitness, Health and Wellness
The Woonasquatucket River Watershed Council (WRWC) is pleased to share that the Fred Lippitt Woonasquatucket River Greenway just opened two new spurs for public enjoyment. Currently, the seven-mile Greenway follows the river and runs from downtown Providence into the town of Johnston. Along this urban wildlife corridor, you will be treated to numerous murals and community artwork. In addition, Cricket Field in Johnston is getting a complete makeover right now as part of the Greenway that includes a lovely walking path, a canoe launch, a river overlook, beautiful landscaping and interpretive signage. Eventually, this newly revitalized park will connect with the Greenway! The WRWC, a local, private non-profit, is the advocate and steward for the Greenway. The first beautiful, new Greenway spur starts at Donigian Park on Valley Street close to Atwells Avenue in the historic Olneyville neighborhood of Providence. It crosses the river on a scenic bridge next to the Rising Sun Mills Dam and joins with Delaine Street near the bridge that crosses the river. Views of the dam and the Rising Sun Mills fish ladder are sights not to be missed. Local artist Will Machin’s mosaic sculpture adorns the fish ladder, showing the history of the river from a natural system, to a dammed and industrialized waste stream, and back to current restoration with fish moving freely through the system. Mr. Machin’s mosaic was constructed from glass and pottery collected during river cleanups. This new spur is a great way to enjoy the wildlife corridor through the heart of the city, and to see fish return to the river to spawn and watch all of the birds that live along the river. The second spur starts at Merino Park off of Hartford Avenue in Providence and exits onto Glenbridge Avenue. It joins the spur that connects to the main bike path at Buttonhole Golf Course.
This spur is quiet and pastoral as it runs through the old Lincoln Lace and Braid site. It is chock full of wildlife and unspoiled habitat. There is plenty of Greenway parking available at Merino Park, and this spur can also be reached by crossing the bridge over Route 6 from the main bike path at Sheridan Street in Providence. Construction crews are currently adding finishing touches to Cricket Field in Johnston. Cricket Field is located at the corner of Angell Street and Riverside Avenue. It is right across the Woonasquatucket River from the Greystone Mill in North Providence. Once an actual cricket ground for Greystone millworkers, Cricket Field has been redesigned for walking and provides access to Greystone Pond through Woonasquatucket RIDOT bike path funding. The WRWC made this park a priority for the Greenway because it brings awareness to the river and the potential for connecting the Greenway between its current end at Lyman Avenue in Johnston to Cricket Field and beyond. It is part of the Greenway park system that connects Donigian, Riverside and Merino Parks in Providence. The WRWC needs your support to expand the Greenway through Johnston, and one day even Smithfield, and possibly even Burrillville. We know that greenways improve property values, provide green space, create wildlife corridors, and are a great asset for local recreation and transportation. If you feel the same and live in Johnston or Smithfield, contact us at 401-8619046 or lisa@wrwc.org. For more information about the Greenway or the WRWC, and to register for the Woony River Ride, a 5-, 10-, 25-, 50and 62.5-metric century bike ride, visit www.wrwc.org or call 401-861-9046. www.rifitmag.com | volume one issue four
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LIFEcycle, Inc. Did you know that four out of 10 Rhode Islanders will be diagnosed with cancer during their lifetime and only half of those diagnosed will beat the disease?* Or that women in Rhode Island have the 2nd highest incidences of new cancer diagnosis, by state, and men have the 6th highest? That’s approximately 10% worse than the national average. While most people would read this and simply shake their heads and hope that they don’t fall into these scary statistics, others have decided that enough is enough and have taken up a cause to try and help folks beat the odds. North Providence residents Dani and Jacob Brier have a personal connection to cancer: both have relatives that they have watched battle this disease. The idea came after Jacob and Dani biked in an out-of-state bike-a-thon that raises money for cancer research on a national level. After that ride, the Briers decided they should be fundraising for cancer treatment and research in their own state. In the fall of 2008, Jacob and Dani migrated their love of cycling to form LIFEcycle, Inc., a Rhode Island-based non-profit organization that promotes healthy, active living and supports local cancer treatment. LIFEcycle, Inc. empowers its volunteers, philanthropists and members of the community at large to take action and direct resources locally while making an impact globally. The organization hosts events each year to share and extend its mission to the community, including A Starry Night awards presentation and reception, and its main event, Ride ‘Round Rhody (RRR), a bike-a-thon that supports local cancer treatment. Since 2009, 508 Ride ‘Round Rhody cyclists have ridden between 25 and 75 miles in one day. Those cyclists are supported by more than 250 volunteers who help the day of the ride and throughout the year. Together, their participation has generated nearly $240,000! This money has been awarded as grants to hospitals in Rhode Island to combat the state’s cancer
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burden head-on, including targeted programs that treat current patients, support programs for patients in need, extended services that deliver integrated and complimentary medicine, and clinical oncology trials that develop new treatments locally. Last year, LIFEcycle, Inc. announced the Rhode to $1 Million, a goal to raise $1,000,000 for cancer treatment in Rhode Island by the tenth RRR. Registration for the 2014 event, taking place Saturday, August 10th at Bryant University, opens April 7. Cyclists and volunteers are encouraged to register as teams or individually. “When we got started, it was about putting our efforts toward a cause we believe in, in a community we care about and that still remains our focus today,” said Dani Brier, Co-Founder, LIFEcycle, Inc. “It’s been so inspiring to see that it’s not only our efforts that drive LIFEcycle forward and make RRR a success, but a collaborative team effort. So many people from all over Rhode Island and southeastern New England unite for this event to create something truly amazing. Together, we’re saving lives.” Along with Ride ‘Round Rhody, LIFEcycle actively works to educate and inform their local community on the importance of physical activity. They strive to motivate and encourage people to use their physical ability to take meaningful action in their communities. Team LIFEcycle was also created by LIFEcycle, Inc. to provide local recreational athletes with the opportunity to train together in a fun and supportive environment. Members are provided with comprehensive training to prepare them for competition. And, even if you’re not a cyclist or able to volunteer at RRR, you can also participate in helping the cause by raising money for the organization or becoming a sponsor. Sponsorship packages range from $1,000-$10,000, and details can be found on LIFEcycle’s website at www.RRRhody.org or by contacting Jacob Brier at jacob@lifecycleinc.org or (401) 437-6934. *Partnership to Reduce Cancer in Rhode Island. RI Comprehensive Control Plan. 2007.
DANDELION FOE OR FRIEND? by Kim Falcone, Wakefield, RI
Reviled by kelly green lawn enthusiasts, the seemingly lowly Dandelion (Taraxacum officinale) has developed a bad reputation in America. Cast as the cunning, cagey bad guy in TV ads for the chemical giant Monsanto’s Roundup, who would suspect that this lion is powerfully nutritious food? Its name, Dandelion, originates from the French ”dent de lion,” which translates to “lion’s tooth” and refers to its dentate foliage. Native to Eastern Europe, Dandelion is a member of the Asteraceae family of plants. Its leaves and roots have been harvested throughout the ages as an important wild food. Nowadays, you can find the cultivated version in the grocery store. In France, where this plant has been part of the diet for generations, Dandelion leaf is known as “pis-en-lit” or, “pee in the bed,” because of its diuretic action on the kidneys. Its leaves are rich in Vitamins A, B complex and C, as well as minerals like calcium, iron and potassium. It is used by many herbalists as a potassium-sparing diuretic. Dandelion roots are high in protein— about 14% by weight—as well as inulin, a carbohydrate that keeps the intestinal lining strong and healthy with prebiotics and pectin. Dandelion root also has a direct action on the liver as a cooling bitter. For the sake of our good health,
Cast as the cunning, cagey bad guy in TV ads for the chemical giant Monsanto’s Roundup, who would suspect that this lion is powerfully nutritious food?
demonizing bitter flavors must change. Bitters are very, very important to the body. They actually stimulate the liver to produce thin, good-quality digestive fluid, or bile, to help the body digest and process fats and hormones. And so it is with Dandelion, which improves the function of the pancreas, stomach and kidneys. It is helpful for a variety of illnesses such as hepatitis and gout, as well as high cholesterol, osteoarthritis, heartburn and constipation. Eat Dandelion greens as you would spinach, turnips or collard greens. Steam the leaves until they’re tender, then garnish them with butter and lemon juice. Or sauté them with garlic and olive oil. Add them to pasta or veggie medleys. Add them to your green salad. Just be sure to wash them in very cold water and keep them covered and chilled until ready to use. Add some homemade garlic vinaigrette and you’ll be surprised how good they can taste! Roasted Dandelion root tea is my favorite coffee substitute. Dig the roots up with a spade and wash them thoroughly. Chop them up in a food processor, and then roast them until they’re dried and almost crisp. To prepare, add a heaping teaspoon or so to 8 ounces of water in a saucepan. Bring it to a boil, cover, and simmer for 10 minutes or so. Strain off the herbs and enjoy! Remember, though, adding milk/cream minimizes the bitter action that Dandelion (and coffee) was meant to perform on the body. And by all means, please be sure to avoid plants that may have been sprayed with chemicals by those who have yet to discover that this lion is really a lamb, and that it is truly one of Mother Nature’s special gifts. Kim Falcone, BSc., herbalist and owner/founder of Lily’s Garden Herbals, LLC is an herbal consultant, product formulator and In-house Herbalist at the Alternative Food Cooperative, 357 Main St. Wakefield, RI.
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WELLNESS HEALTH
Stay Looking Great During Your Next Vacation by Mike Clancy, Providence, RI
It is quite a challenge for anyone to stay consistent with his or her health practices while away from home. Vacation, by nature, is a change in location and behaviors to stimulate rest and relaxation. Changing behaviors can be detrimental to your health goals if you lose consistency with the basics. It’s unrealistic to eat clean, whole foods and exercise every day, but there are ways to keep your hard work from quickly fading away.
Tip #1: Take a fish oil supplement every day. Supplements become very handy during vacations because they rebalance the level of healthy fats. Omega-3’s help boost the metabolism and increase the amount of fat burn (yes, good fats help reduce body fat). A few grams of fish oil will make quite the difference internally and externally.
Tip #2: Exercise for 10 minutes before breakfast. Asking someone to exercise during vacation is borderline unrealistic. However, a quick series of movements can be stimulating and invigorating, especially if you are trying to keep your energy high during vacation. Instead of going for a run or a visit to the local
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gym, take a few minutes (let’s say 10) and exercise to failure before breakfast. It’s quick and easy. Do a set of push-ups to failure, followed by squats and planks to failure. Repeat as many times as you can for 10 minutes. The pay-offs are far greater than the 10 minutes of effort.
Tip #3: Eat the nutrients first. Conscious eating is one of the most important habits I teach my clients. When it comes time to clean your plate, strategically choose when you eat which foods. Eat the protein and vegetables first, since these are the necessary nutrients for a strong and lean body. After you consume the important stuff, you can enjoy other foods without feeling guilty. Your satiety will increase faster because of the fiber and you won’t feel such a heavy onset of cravings. Win-Win.
Tip #4: Leave room after each meal. Full is not cool. In fact, full stinks. Everyone has fallen victim to the hard life lesson that eating until stuffed never feels good. A good way to avoid this series of consequences from overindulgence is to practice stopping early. On vacation, take comfort in knowing there’ll be an abundance of delicious foods throughout the day. It will benefit you to leave some room after each meal and taste all the delicious
options, rather than splurge on a meal and miss out on other ones. Go for a taste instead of being stuffed.
Tip #5: Drink as much water as alcohol — 1:1 ratio. Let’s be realistic: when there is vacation, there are drinks. Take on the task of flushing out the liquid indulgences as quickly as possible. Match every glass or cocktail with water. Having a glass of water to accompany every cocktail/spirit is more of a European style of drinking. You can still enjoy social outings with alcohol and wake up feeling relatively hydrated and rested.
Tip #6: Move and exhaust your body right before you eat the sweets. Vacations are typically a time to splurge on sweets. Prepare for the inevitable consumptions of sugar with some sort of activity beforehand. Plan for a blood sugar surge (a burst of high energy followed by a crash in energy) by moving your body as much as you can. Something simple like dancing or leisure activities will do the trick. 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. 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.”
WELLNESS HEALTH
Party in Your Mouth by Joy Adamonis, Warwick RI
It seems like yesterday we were pining over our New Year’s resolutions and finding a space for all those “new toys” you got. Now we are already into June. Did you fall into the trap and make an unrealistic resolution? Does it somehow involve food? Summer is coming, which means shorts and bathing suits are on the horizon. It is the perfect time to be realistic about that “diet” you supposedly are on and just ENJOY. Enjoy the taste of eating right that is! We all know that fast food is an affordable and convenient way to fill yourself up, so it’s no surprise to learn
that over 50 million people fuel up daily by eating at fast food establishments. Look, I get it. Americans are busy. We are always trying to put one more item on the to-do list. Picking up food on the way home is easy enough, but not really the best option for our health. Why can’t we put eating right on the to-do list as well? We say “yes” to all those parties, gatherings, and after school/ work commitments just to make sure our social lives don’t suffer. But let’s make sure our bodies and stomachs don’t suffer, either. Let’s get creative!
weekly occurrence. However, eating out doesn’t have to be off the table and eating healthy can still be fun. Changing your eating habits might make you try something you wouldn’t have in the past. Nowadays, most restaurants are happy to make a menu choice anyway you wish. Don’t want the chicken in that sandwich fried? Ask for it to be grilled instead. You can save yourself 175 calories, 10 grams of fat, and up to 25 grams of carbohydrates. That’s with just one easy swap at one meal. Do some research on the
Living a healthy lifestyle doesn’t mean staying in and eating greens and berries. People usually choose to eat poorly because they don’t have enough time and they are bored with their food. It might take more time upfront, but browsing the market for new food items to add to your pantry might be the kick you need to get out of your funk. The longer you live a healthier lifestyle, the easier it becomes. You can even make a game out of it. One night you can try to eat every color of the rainbow. Another night, you can choose a meal you have never made before. I am sure you will never get bored with your food. Pinterest is also a great place to explore new recipes, without investing anything upfront. Explore the possibilities. Living a healthy lifestyle doesn’t mean staying in and eating greens and berries. If you are like most Americans, going out to eat is a
restaurant before you go. Figure out what options you have, and be prepared. You have heard the saying, “Knowledge is power,” right? Use that knowledge to make informed decisions for your stomach, taste buds, and ultimately your health. Rethink what good food means to you. They say it takes 21 days to break a habit or create a new one. Once you learn the advantages and disadvantages of certain food choices, you start to look at food differently. You will soon realize, food is fuel. Let’s find a way to take our fuel and dress it up and enjoy it. Parties aren’t boring. Hobbies aren’t boring. So, let’s fight that boring grilled chicken and get this party started. If we enjoy our food, we are less tempted to go elsewhere for less than healthy options to soothe our saddened tummies. Let’s be proud of what we choose to put in our stomachs. Are you proud of your food choices? Are you? Joy Adamonis is a local freelance writer, blogger and social media strategist. She is a devoted mom & 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
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WELLNESS HEALTH
STAYING HEALTHY FOR YOU AND YOUR BABY by Dr. Catie McArdle, Cranston, RI
Hey moms-to-be! Did you know that chiropractic care can help you and your ever-changing body during the next 9 months? Chiropractic care is completely safe and beneficial to both mom and baby. During pregnancy, there are several physiological and hormonal changes that take place, but there are obviously physical changes that take place, too. According to the American Chiropractic Association, the average weight gain is between 25 and 35 pounds, which could result in severe discomfort. The protruding abdomen, pelvic widening, and postural adaptations all cause increased stress on the spine. Further studies have shown that about half of expecting mothers will develop lower back pain at some point during the pregnancy. This strain on the spine can not only cause pain, but can also cause nerve interference throughout the whole body. Another common ailment that expectant mothers may suffer from is sciatica. This condition can cause pain, pins and needles, weakness, or numbness down the leg due to the irritation of the sciatic nerve. This nerve is the biggest nerve in our bodies. It exits the spine from a notch in the pelvis and runs down the back of the leg. If there are imbalances in the pelvis, it can become easily irritated due to its proximity to the surface. As a woman’s body is preparing for birth, circulating hormones cause laxity in the joints so that the pelvis is able to widen. Sometimes this laxity can cause misalignments in the spine and pelvis that must be addressed by a chiropractor.
pregnancy has also been shown to have the added benefit of decreased labor time and easier delivery. Some women also claim that it helped with their nausea symptoms. Safe, low-impact exercise is also advantageous for pregnant women, especially in the form of walking, swimming, or riding the stationary bicycle. Gentle stretching daily is also recommended to counteract the added muscular strain. Sleeping on their side with a body pillow between the legs is recommended to take pressure off the lower back. There are certain techniques and specialized tables that doctors of chiropractic can use to help pregnant women be comfortable during the adjustments. Most women are happy just to be able to lie down on their stomachs again! Why not see how chiropractic could make your pregnancy healthier, easier, and less stressful? Dr. Catie McArdle is the owner of McArdle Chiropractic and Wellness Center, located at 2220 Plainfield Pike in Cranston, RI. Dr. Catie has been in practice for 5 years, graduating from New York Chiropractic College in 2009 after completing her neuroscience major at the University of Rochester in 2005. She is a native of Rhode Island and worked as an associate chiropractor in Westerly for 3 years before opening her solo practice in May 2012. She is accepting new patients and is always looking to help patients get on a path to a healthier lifestyle.
Chiropractic is a natural, medication-free way of dealing with the pain, but it has many other benefits as well. Spinal adjustments help to make sure the nervous system is functioning at full capacity and all of the systems are communicating as well as they should. Establishing pelvic balance and alignment ensures that the developing baby has plenty of room to get in the proper position for delivery. This decreases the chances of having the baby in the breeched position, which would require surgical intervention. Maintaining spinal health and alignment during
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WELLNESS HEALTH
THE JOY OF ACHES AND PAINS by Timothy Sullivan, Cranston, RI
Our complaints that we were being overworked fell on deaf ears. Our kettlebell instructor, Melissa Beliveau (owner of Fitness with Bells in East Providence) laughed sadistically, enjoying every gripe and curse that came out of us. Even though my fellow 6 AM kettlebell classmates griped, moaned and complained about how sore we were going to be later that day, we wouldn’t have it any other way! Sure, we probably could have benefitted from a “No Pain…No Gain” line of encouragement, but that was not happening! Aches and pains are a necessary part of achieving optimal fitness. “Rest and recovery” is one of Gunnar Peterson’s 4 fitness factors he uses in training celebrities and athletes in his Beverly Hills gym. Personally, I treat soreness with extra hydration after the workout, and I make sure that I eat something substantial to help my body repair itself following a hard workout session. I have never been one to take aspirin or acetaminophen in response to either headaches or muscle soreness, as millions of Americans do on a daily basis. Over-the-counter pain relievers and anti-inflammatory medicines are generally considered safe as part of a sensible exercise regimen if someone is experiencing significant discomfort. Those who do take medicine, especially those who take acetaminophen, should reconsider their use and pay heed to the warnings on the label. Research is beginning to show a variety of health concerns that parallel the use of acetaminophen. •
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•
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The American Medical Association cautions against the overuse of acetaminophen, especially in combination with alcohol consumption, as “Overuse of acetaminophen is now the leading cause of liver failure in the United States.” Research published in the February 2012 issue of the American Journal of Epidemiology found that “The use of ibuprofen and acetaminophen were independently associated with an increased risk of hearing loss in women.” William Shaw, PhD writes in the 2013 Journal of Restorative RIFIT | Fitness, Health and Wellness
•
•
Medicine: “It appears that the marked increase in the rate of autism, asthma, and ADHD throughout much of the world may be largely caused by the marked increase in the use of acetaminophen in genetically and/ or metabolically susceptible children, and the use of acetaminophen by pregnant women.” Schutz et al published a finding in the May 2008 Journal of Autism that “Children given acetaminophen after the MMR vaccine were significantly more likely to become autistic than children given ibuprofen.” In the February 24th edition of the Journal of American Pediatrics, Liew et al found that “Maternal acetaminophen use during pregnancy is associated with a higher risk for HKDs and ADHD-like behaviors in children.”
When you consider that millions of Americans drink alcohol, use acetaminophen, and perhaps even take statins, which also can contribute to liver failure, it is no wonder that health care costs are continually rising. Fortunately, it isn’t too late to change how you deal with aches, pains and headaches commonly treated with analgesics. DR. OZ RECOMMENDS THE FOLLOWING: • •
Migraine Headaches: Use acupressure as follows: “Place your finger in the depression between your first and second toe and press firmly for 3 to 5 minutes.” Tension Headaches: “Apply peppermint oil to your hairline; it creates a cooling sensation that relaxes the muscles in your head and neck.” Or drink ginger tea. • Cluster Headaches: Use capsaicin cream. “Apply a small amount to the inside of your nostril that’s on the side of the head where you are experiencing pain.” Timothy Sullivan is a wellness broker who began writing wellness articles in 2009. As 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)
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WELLNESS HEALTH
Can Being Organized Help You Lose Weight by Kristin Carcieri-MacRae, Cranston, RI
Are you working on shedding some extra pounds? Did you know that being organized can help you lose weight? There are so many benefits to being organized and losing weight is one of them.
Here are 5 ways being organized can help you lose weight: 1. Organize your food pantry. If you were going to make a food shopping list right now from your food closet, would it be easy or difficult to see everything in front of you? Can you see what is hiding in the back corner of your food closet? Do you make your shopping list while looking in the closet? Do you have healthy food on one shelf, snacks on another, and breakfast foods on another? Is everything itemized and categorized? If you want to lose weight, this should be the first project you put on your to-do list. Organize your food pantry. 2. Prepare for the supermarket. How many times have you gone to the supermarket unprepared, spent more money than you intended, bought items you already had, and gained weight in the process? Do you plan your meals for the week ahead of time to make food shopping a breeze? If you go to the market unprepared, you will purchase impulse items. The majority of the time, they are unhealthy choices. Never go to the market hungry! We’ve all done this, and what happens? We end up with junk in our cart and a gain on the scale to prove it at the end of the week. This will sabotage your healthy eating plan. Eat before you go, or at least have a snack.
3. Make one trip a week to the market. How many times a week do you venture to the market? Do you find if you go more than once a week you are purchasing those impulse items? If you want to lose weight, now is the time to try to make one trip a week to the market. 4. Planning and preparing meals. Are you preparing your meals for the week ahead? Are you portioning out your meals and snacks? Plan your meals for the week on Saturday or Sunday and write down a healthy meal plan. Sit for 10 minutes with your menus, store flyer, and coupons and decide what you are going to eat for the week ahead. Don’t forget to write down the snacks you will be having. Prepare ahead anything you can. Portion out your snacks and meals for the week. You won’t have to think about preparing when you come home from work and you won’t have to prepare your lunches in the morning before work. This tip is going to save you time. If you stick to the meal plan and portions, you will also lose weight. 5. Schedule your workouts. Do you schedule your workouts ahead of time? Begin to schedule your workouts into your calendar just as you would schedule an appointment. Schedule your workouts for the entire month, even jot down when you are going for a walk. Knowing ahead of time when you are going to exercise will keep you on track. Can’t make a scheduled workout one day? You can look ahead and know that you have 3 other workouts scheduled for the week! Follow these tips and not only will you save money and have more free time, less stress, and more energy, but you will also lose weight. Make a plan and start applying these tips to drop those extra pounds! Kristin MacRae, Owner of Organizing in RI, has always enjoyed finding creative ways to streamline the environment around her. Through her natural ability to organize and her passion for motivating others to achieve their goals, she created Organizing in RI.
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FITNESS WELLNESS
Everybody Loves A Victim HEALTH
by Dr. Kate Siner, Providence, RI
As far-fetched as it might sound, it is actually far too true. There are some things that maintaining our victimhood gives us: People are less likely to challenge us or try to overpower us. Often they are willing to give us our way if we express that we are having a hard enough time. We have a tendency to think that we are less responsible for our actions and emotions when things are not going our way. The hardest thing about playing the victim is that the last thing we want to do is admit that it is what we are doing–how embarrassing! However, spotting it and transforming it could be one of the most amazing transformations of our life. Let’s be clear here. There are some points in our lives where we may have been victimized, and there are people who experience this again and again in their lives. This has serious repercussions, and I am most certainly not saying, “Get over it.” However, some of us might benefit from moving on and becoming more empowered–using our power directly rather than passive aggressively with others.
The hardest thing about playing the victim is that the last thing that we want to do is admit that it is what we are doing 56
RIFIT | Fitness, Health and Wellness
How do you know if this is you? Here are some clues that you might be playing the victim: Do you blame others or the circumstances for what you do or don’t do? 2. Do you feel righteous in your actions and words, regardless of what they are when you are in a disagreement? 3. Do you break promises and agreements because they are uncomfortable for you to keep or because of “circumstances”?
1.
If you do any of the above, chances are you are justifying things as being out of your control or somebody else’s fault, and that is the territory of the victim. Here is what you can do instead: 1. When something goes wrong, look at your contribution. 2. When you have a fight or disagreement, look at your contribution. 3. Honor your commitments. In the words of Larry Winget, “Do what you said you would do, when you said you would do it, the way you said you would do it.” 4. Try to see your missteps and make it a point to set things right. 5. Pay more attention to your own actions and accountability than to that of others. Dr. Kate holds a PhD in Psychology from Saybrook University and has provided world-class training in entrepreneurial and personal development for more than a decade. Her business, Dr. Kate Inc., provides mentoring, retreats, virtual classes and more to help highly motivated individuals change the world for the better by transforming themselves.
find your passion FITNESS
WELLNESS HEALTH
by Brittany Drozd, Providence, RI
Do you have a friend who is always excited to tell you about their new workout program? How about a relative that’s posting pictures of their nutritious meals? A colleague who is stoked about their recent promotion? Yeah, you know these people. They’re usually the ones we love to hate. But have you ever asked yourself, “Why are you hating on this guy?” These people are generally positive, optimistic, and fun-loving. So what do you have against them?
THEIR PASSION! These people have a passion for something, whether it’s the gym, a sunny day, or making a positive change in their life. So when you’re down in the dumps, it’s easy to hate on these people for their optimism. But really, we’re jealous! The real you says, “I want that enthusiasm, energy, and spirit! I want to be that passionate about something!”
SO HOW DO YOU FIND PASSION? 1. The first key to finding your passion is understanding passion. Passion is defined as a strong and compelling emotion, feeling, or desire. Passion can take on positive and negative forms, such as love and hate. If you’ve ever been really opposed to a new policy or legislation, you
can relate to a negative form of passion. It’s important to understand that both forms of passion can be fulfilling.
2. What turns you on? The second key to finding your passion is paying attention to what turns you on. What gets you excited? What activity leaves you with more energy? What would you do if money were no object? List your answers to these questions in simple, one-word columns. What patterns do you see in the responses? Try to create categories from there to narrow it down. 3. Discipline is the third key to your passion. What are you willing to wake up for at 6am? What do you make sure you do daily or weekly, no matter how busy you are? What is something you feel you can’t live without doing in your life? Again, list your one-word answers and look for patterns and categories. Are any similar to your answers to #2? 4. What do you want to change? What do you wish was different about the world? What do you want to change in your life? Less stressful job? Travel more? Connect better to friends and family? When we notice we want to change something in our own lives, we often find that’s true for
others as well. Suddenly, your desire for change is authenticated and supported by many others in your circle. When we see a need that could potentially benefit hundreds of lives, we can find the energy to bring it to fruition. Use the answers from this section to compare to #2 and #3.
NOW WHAT? What common threads did you find in your answers? Start looking there for a theme or category that you really connect with. Then try it out! The truth is you never really know what you’re passionate about until you give it a chance. Maybe you were certain you would love working in healthcare, but you tried it out and it was much different than you thought it would be. Then try again! You can always return to your list for more inspiration. Grow your list as well! This isn’t something that will remain stagnant, and it will change as you grow and explore yourself and your surroundings. Let go of feeling like you have to have all the answers about your greatest passions and pursuing your life’s dreams. The benefits of passions and dreams are in the journey, not necessarily the destination.
Brittany Drozd, LCSW helps success-oriented individuals in transition by offering them strategies, tools, and support to stop living for everyone else so they can live the life they really want with greater clarity, direction and fulfillment. Brittany helps clients reach their best selves by exploring all aspects of their lives, including exercise, nutrition, and mindfulness. Visit http://www.brittanydrozd.com for info on how to work with Brittany. Brittany Drozd is a licensed psychotherapist and practices in Providence, RI.
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FITNESS WELLNESS HEALTH
Reiki
is for anyone and everyone.
by Cherie Hersperger, East Greenwich, RI
What is Reiki? Reiki (pronounced RayKey) is an ancient healing art that can provide stress/anxiety reduction and deep relaxation by activating the natural healing process of the individual’s body. Reiki channels life force energy, which is a non-physical energy that gives life to all living things (humans, animals, and plants), knowing exactly where to go and how to respond to restrictions in that flow of energy. It can work directly in the unconscious parts of the mind/body that contain negative thoughts and feelings to eliminate them. As Reiki flows through a sick or unhealthy area, it breaks up and washes away any negative thoughts or feelings lodged in the unconscious mind/ body, thus allowing a normal healthy flow of the life force energy to resume. As this happens, the unhealthy physical organs and tissues become properly nourished and begin functioning in a balanced, healthy way, thus replacing illness with health. Reiki can be administered by anyone who has at least First Degree Reiki training. A quiet place is preferable, but Reiki can be done anywhere, no matter what else is happening either around or directly to the recipient. Moments of touch from a Reiki-trained
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practitioner can bring comfort in an acute or emergency situation, such as after an injury, or before or after surgery. Professional Reiki practitioners can have a dedicated space or can create space when making house calls. They frequently play soft music during the session as a way of masking outside noise, and the practitioners add additional support under your knees and cover with a blanket. Those receiving Reiki in a hospital, hospice, nursing home, or other healthcare settings may have a shorter session (15 or 20 minutes), while some private practitioners give 90-minute sessions. Most sessions are somewhere in between. Some practitioners have intake forms and/or conduct a health interview; you may be asked to sign a consent form. The practitioner will explain the process; be sure to let the practitioner know if you have a health condition that might affect your ability to lie flat. Your practitioner should always ask for permission to touch you during your session at the initial intake. The experience of Reiki is subjective, changeable, and sometimes very subtle. Your state will shift quite naturally as the session proceeds. People often experience heat in the practitioner’s
hands, but sometimes the practitioner’s hands feel refreshingly cool. Other common experiences are subtle vibrations where the practitioner’s hands are placed or waves of vibrations throughout the body. Some people fall into a deep, sleeplike state. Sometimes the experience of Reiki is dramatic; for others, the first session in particular may be uneventful, although they feel better afterward. The most common experience is an almost immediate release of stress, and a feeling of deep relaxation and feeling refreshed. Sometimes feeling more tired in the evening is not unusual. This is your body’s natural healing response, so make sure that you rest. You will continue to notice a sense of being more centered and less reactive, and you’ll enjoy very restful sleep over the next several days.The healing process will continue after the session ends. Your practitioner may suggest a series of sessions. Four sessions is a traditional recommendation and gives you time to evaluate what benefits you are receiving. Discuss how best to space the sessions to suit your needs and your schedule. Cherie Hersperger is a Reiki Master/Teacher and owner of Time For You Studio in East Greenwich, RI. She feels fortunate to be able to help others start to seek and understand that there are alternatives in achieving great health and wellness on their life’s journey. Visit www.timeforyoustudio.com for more information or call 401-688-1468.
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328 Country Rd. Barrington, RI (401) 289-2292 bluekangaroori.com
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Taking pride in our personalized, one-on-one paTienT care 1700 Cranston Street Cranston, RI 401.223.0230 www.alphaphysicaltherapy.com
Recipe of the Month Black Bean and Corn Salad Brought to you by your local Dave’s Marketplace
Ingredients • 1 ¼ cups black beans • ½ cup corn kernels • ¼ cup chopped orange bell peppers • ¼ cup chopped red bell peppers • ¼ cup chopped green bell peppers • ¼ cup chopped red onions • ¼ tsp. chopped garlic cloves • 1 ½ tbs. fresh scallions • 1/3 tsp. fresh cilantro
Directions
• 1 ½ tbs. cider vinegar • 1 tsp. honey
1. Drain and rinse beans.
• 1 ¼ tsp. Dijon mustard
2. Mix together the vinegar, honey and mustard.
• Juice from one-half of a lime
3. Prep all other ingredients.
• Zest from one-quarter of a lime
4. Combine all ingredients.
• 1 tsp. olive oil
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E V E
SUNDAY, JUNE 8 8:00AM CASTLE AWARDS 5K/10K/HALF MARATHON Newman YMCA Seekonk, MA SATURDAY, JUNE 14 9:00AM Nathan Clark/Shamrock Financial 5K Run-Walk Greenwood Ave. Rumford, RI SUNDAY, JUNE 15 7:00AM Worcester Running Festival Worcester, MA SUNDAY, JUNE 15 8:00AM Elliot Kaminitz Father’s Day Ride Fort Adams State Park Newport, RI SUNDAY, JUNE 15 8:30AM OCEAN STATE DUATHLON Toray Building/Quonset Point North Kingston, RI SUNDAY, JUNE 15 9:00AM SUPERKids Triathlon University of Rhode Island Kingston, RI
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WEDNESDAY, JUNE 18 WomenRYSE 8-week running & yoga program Whether you want to learn beginner running essentials or you are looking to run further and faster by teaching you running technique, form and pacing, this program is right for you! Better Bodies Functional Fitness Cranston, RI SATURDAY, JUNE 21 Bike MS: Ride the Rhode The premiere 2 day cycling event in Rhode Island will be held on June 21-22, 2014. Hasbro Pawtucket, RI SUNDAY, JUNE 22 6:30AM Olympic and Sprint Triathlon Goddard Memorial State Park Warwick, RI FRIDAY, JUNE 27 7:00PM - 11:00PM CES MMA – Championship Cage Fighting at Twin River Casino! Twin River Casino Lincoln, RI SATURDAY, JULY 19 38th Annual Citizen’s Bank Save The Bay Swim Newport Naval Base to Potter Cove
SATURDAY, JULY 19 8:00AM 20th Celebrate Summer 5K run/Walk 5K run/Walk too benefit SHEMCA South Kingstown scholarship fund Brousseau Park South Kingstown, RI SUNDAY, JULY 20 11:00AM 2014 Craft Brew Races – Providence, Rhode Island A 5k road race follwed by a craft beer festival featuring up to 20 local breweries, live music and food vendors. Providence Rink Providence, RI SUNDAY, JULY 27 6:30AM The Crabman Sprint Tri Quarter Mile Swim 11 Mile Bike 3.1 Mile Run South Kingstown Town Beach South Kingstown, RI SUNDAY, AUGUST 10 7:00AM - 3:00PM Sixth Anuual Ride ‘Round Rhody Bike-A-Thon LIFEcycle, Inc. is a Rhode Islandbased non-profit that promotes healthy, active living and supports local cancer treatment . Bryant University. Smithfield, RI
NT S
SUNDAY, AUGUST 10 9:00AM Memorial 5K Certified challenging course with prize money for top 3 overall and free raffle Johnston Memorial Park Johnston, RI SATURDAY, AUGUST 16 8:00AM RI Fit Magazine SPRINT TRIATHLON Georgiaville Beach Smithfield, RI SUNDAY, AUGUST 17 7:00AM Narragansett Bay Half Marathon & 5k A beautiful Half Marathon along Narragansett Bay. Olympic style finish in historic Pierce Stadium. Pierce Field East Providence, RI SATURDAY, SEPTEMBER 13 9:00AM BoldrDash Mud Race With over 25 obstacles to face along the way from elite to beginner – this is your chance to ‘Go Bold or Go Home’! Yawgoo Valley Exeter, RI
SATURDAY, SEPTEMBER 13 10:00AM Hawaiian Luau 5K Francis Farm Rehoboth, MA
SUNDAY, SEPTEMBER 14 10:00AM Hawaiian Luau 5K 4th Annual Surftown Half Marathon and 5K Misquamicut State Beach Westerly, RI SUNDAY, SEPTEMBER 14 9:00AM Wish It Dream It Du It Duathlon Camp Sheppard Smithfield, RI SUNDAY, SEPTEMBER 28 8:00AM NOCC Rhode Island Chapter’s 7th Annual 5K Run/Walk to Break the Silence on Ovarian Cancer The event celebrates survivors, remembers those lost to ovarian cancer, and increases awareness about the disease. This year, the event will again be held at Roger Williams Park, by the Temple, and will include a 5K Run. Roger Williams Park Providence, RI
SATURDAY, OCTOBER 4 9:00AM 22nd Annual New Hampshire Marathon and Craft Show The events for the Day includes: Marathon, Half Marathon, 10K, Health Walk, Kids Race & Craft Show at Newfound Memorial Middle School on Lake Street in Bristol, NH. Newfound Memorial Middle School Bristol, NH SUNDAY, OCTOBER 5 8:00AM Ocean Road 10k The course starts at the Point Judith Lighthouse and travels 6.2 scenic, coastal miles north on Ocean Road under the Towers and finish in the north parking lot of Town Beach. Narragansett Town Beach Narragansett, RI SUNDAY, OCTOBER 19 9:00AM The Rhode Island Duathlon Festival Burlingame State Park Campground Charlestown, RI
FOR MORE EVENT INFO OR TO POST AN EVENT VISIT US AT RIFITMAG.COM
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It’s For More Than Just “Athletes”, It’s For You!
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APRIL 5TH 2014
CRAZY COYOTE CHASE Broad Rock Middle School In Wakefield, RI Enjoys 5 K And A One Mile Fun Run
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1 | Kathy Conlon Wolf Ethan Rix Connor Daigle
5 | Bert Reid
9 | Janet Johnson, Sara Kourtsounis, Tina McGann & Jenn Enck
2 | Chris Carr & Daughter Finley Carr
6 | Coyote - Kathleen Ayars Conlon
10 | Jerry Tredo, Mariela Cardenas, Cardenas Family
3 | Fred Zuleger III
7 | Emily, Katie, Krista, Catherine, Dot, & Danielle
11 | Joyclen Auld, Quinn Bryan, Lisa Kennedy Carissa Kennedy
4 | Kelly McNiece Vellone, Scott Vellone, Sam Vellone
8 | Jack Reid
12 | Principal - Kathy Egan
Photography Provided By Josh EdenbaumŠ one issue four S O C I A L C O N N E C T E V E N T P H O T O S www.rifitmag.com S O C I A| volume L C O N N 65 ECT
RI FIT BITS
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MILLION
The lifetime amount of barrels of blood your heart will pump
20-20 VISION About one third of the population has this level of vision
RIGHT HANDED PEOPLE Live on average 9 years longer than left-handed people
100 THOUSAND
MILES The actual amount of miles of blood vessels in an adult human body
17 MUSCLES
The amount of muscles it takes the mouth to make a smile. It actually takes 43 muscles to frown.
HUMAN EYE Can distinguish about 10 million different colors.
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RIFIT | Fitness, Health and Wellness
600,000 The amount of particicles of skin your body sheds every hour
31%
The amount of water that makes up your body’s bones
60 TO 70
Every day the average person loses this many strands of hair
4 POUNDS All of the bacteria in our body collectively weighs this much
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