RI Fit Magazine Issue 5

FIT RI

FITNESS HEALTH WELLNESS

FREE

volume one issue five

3

steps to fat loss

BoldrDash Go Bold or Go Home CHANGE YOUR BODY

at any age

PLUS

+

Fit Over 50 Fitness Enthusiasts Weight Loss Success

You vs.

Summer BOLDRDASH COVER PHOTO BY GEORGE ROSS PHOTOGRAPHY

THIS MONTH’S FEATURED RECIPE: GREEK CUCUMBER SALAD. DETAILS INSIDE www.rifitmag.com | volume one issue five 1

Interested in Personal Training or Nutrition?

The Professional Education Center at RWU’s School of Continuing Studies offers a wide variety of professional certificate programs to help you advance, change or refocus your career goals.

Courses include: Certified Personal Trainer, Holistic Nutrition and Emergency Medical Services (EMT/Paramedic)

Ready to start or finish a degree program?

With more than a dozen degree offerings, including Social and Health Services and Healthcare Administration, Roger Williams University’s School of Continuing Studies offers: • • • •

Personalized advising Flexible scheduling Your choice of online or in-class courses The ability to transfer up to 90 credits of prior learning, professional or military experience

http://scs.rwu.edu 2 RIFIT | Fitness, Health and Wellness

Professional Education Center

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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

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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

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5

RI

FIT FITNESS HEALTH WELLNESS

from the founder

John A. Resnick Founder Ralph Coppolino Co-Founder

After the worst winter in recent memory, the summer season is finally upon us and oppressive, humid weather has descended upon New England. During these “dog days” of summer, thousands of us Rhode Island fitness enthusiasts will attempt to maintain our outdoor fitness regimens that we love so much. Staying hydrated is important to a successful summer exercise regimen, and after years of working out in a gym without air conditioning, I think I’ve learned a thing or two about working out in the heat of the summer. I thought I’d take a minute and share the following tips on staying hydrated with you.

•

Don’t wait to have a drink until you get thirsty during your workout. The fact is that by the time your mouth is dry, you are already well on your way to becoming dehydrated. During exercise, drink 5 ounces of fluid every 15 minutes.

•

For any workout lasting an hour or less, water is all you need to stay hydrated. During shorter workouts, sports drinks are unnecessary as your body taps into its own supply of carbohydrates and electrolytes.

•

Water is not the only way to get hydrated. Some fruits are on average 80% water. This makes apples blueberries, cantaloupe and of course watermelon a great source of summer hydration.

•

If you choose to drink alcohol while playing that friendly game of beach volleyball, keep in mind that only 75 percent of an alcoholic beverage ends up in the body as fluid.

•

Yes, there is such a thing as drinking too much water. It’s called hyponatremia. It happens when levels of sodium in the body are so diluted that the cells begin to swell. Symptoms include nausea, vomiting, confusion, seizures and, in rare cases, death. I remember in 2002 a runner collapsed during the Boston Marathon and died a few days afterwards from hyponatremia caused by over hydration.

•

Finally, listen to your body. It’s of the utmost importance to take breaks if you start to feel any of the previously mentioned symptoms. These are warning signs that something is not right. Don’t ignore them!

So when you head outdoors for that summer workout, keep these tips in mind for a safe, hydrated workout.

Don’t stay thirsty my friends!

Gil Lantini Marketing Director Mike Casale Senior Designer Tina Farinelli Sales Associate Pam Walsh Editor Interns Amanda Silverman Brianna Duffy Brighid Donnelly Contributing Writers Nate Charpentier Mike Clancy Michelle Collie Dr. Andrew Crellin Douglas Dame Paul Dexter Brittany Drozd Matt Espeut Lauri K. Friedman Matthew Gagliano Anna Golub David A. Griffiths Brian A. Guadagno Kristin Carcieri-MacRae Dr. Catie McArdle Jen Morin Katie Moulton Jami Ouellette Tom Rodrigues Timothy Sullivan Amy Vincent www.facebook.com/rifitmag twitter.com/rifitmag 401 648 3400 info@rifitmag.com www.rifitmag.com 2075 Plainfield Pike Johnston, RI 02919

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

contents

volume one issue five

Inside This Issue

10 RI Fit News 12 Fitness Technology and Products 13 RI Fit Kids 14 Keeping You on Pace 15 Sharpen the Saw 16 Dashers Look to Get Muddy in September 17 Overcoming Obstacles: A Great Loss is a Huge Win 18 Taking It to the Street 19 3 Steps to Fat Loss

BoldrDash Photography By George Ross Photography

20 You Can’t Work Out a Bad Diet 22 Fitness is a Lifestyle

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25 Build Muscle & Change Your Body At Any Age! 26 Fitness Enthusiast – Kylah Goodfellow Klinge 29 Overcoming a Busy Schedule to Meet Guidelines 30 Fitness Enthusiast – Lindsay Gloria 32 Fit Over 50 – Judy Marcellot 34 What Makes Personal Training Personal?

36 The Front of Your Back 37 “Heart Check” Approval May Not Be So Heart Smart 38 Can a Disorganized Kitchen Sabotage Your Weight Loss?

39 Pelvic Floor Dysfunction 40 Cutting Through the SPF Label 42 Fitness Enthusiast – Joanna Read 45 Cellulite – New Look on the Old Problem 46 Fitness Enthusiast – Rachel Langley 48 Acupuncture as a Remedy for Back Pain 50 The Sweet Smell of Anything!

52 That’s Smell-tastic!

55 You vs. Summer 57 Featured Nonprofit – Medals4Mettle 58 Weight Loss Success – Marjorie Hernandez 59 Recipe of the Month – Dave’s Fresh Marketplace 60 Events 62 RI Fit Bits

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40

ON THE COVER

Cover Story BoldrDash: Go Bold or Go Home

Featured Nonprofit Medals4Mettle RI Chapter

42 www.rifitmag.com | volume one issue five

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www.rifitmag.com | volume one issue five

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Local F

3rd Annual Steven K. Latimer Memorial 5K SET FOR COLUMBUS DAY WEEKEND

Join the celebration at the 3rd Annual Steven K. Latimer Memorial 5K Families Against Violence Run/Walk happening on Saturday, October 11, 2014, at Roger Williams Park.

The event is in memory of Latimer, who was murdered two days before his 24th birthday in 2011. Funds raised from the race benefit the Steven K. Latimer Memorial Scholarship Fund, which provides educational scholarships to Rhode Island children who have lost either a parent or parents due to an act of violence.

Steven’s mother, Myra Latimer-Nicholas, said the 5K Run/ Walk raises awareness of this issue while keeping the memory of her son alive.

“Steven looked to change his life by going to school and bettering himself so he could have a more fulfilling life for himself and his family,” said Latimer-Nicholas, who also chairs the event. “You don’t want to outlive your children, especially if their lives end so tragically. Steve would have been proud to be a part of this celebration.”

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RIFIT | Fitness, Health and Wellness

During the month of June, Walgreens are accepting donations at many of its locations. Customers may make a donation of $1, $5, $10 or any amount they wish, said Latimer-Nicholas.

The company did a drive at their Providence location last year.

Walgreens expanded its support this year by including its stores in West Warwick, Warwick (three locations), Providence (six stores), Bristol, Johnston (three stores), East Providence, North Providence, Cranston (two stores), Pawtucket (two stores), Woonsocket, East Greenwich and Coventry.

“I want to publically thank Walgreens for their continued support in our communities and with our efforts to improve the lives of our youth,” said Latimer-Nicholas.

The Foundation seeks sponsors, donations and contributions from the public and area businesses. For more information on that and/or to register for the race, please visit: http://www. sklmemorialfoundation.org or contact Latimer-Nicholas at (401) 256-8109 or e-mail her at: sklmemorialfoundation@gmail.com.

Fit News Aztec is Braking in RI

AZTEC PURCHASED BY REVOLUTION CYCLE WORKS For over twenty years, Aztec has been a standard for brake pads and cables, with a proven track record of performance, reliability and innovation. The brand has long been established in many of the bicycle industry disciplines and has enjoyed being a part of the growing cycling community.

With the growth around the cycling industry as bicycles become a greater part of society, the opportunity presented itself to take a brand like Aztec and infuse it with the energy of two local Rhode Islanders, Joe Loberti and Glenn Anderson, to see the great potential, along with an exciting endeavor to ensure the future of Aztec. The brand has been an enthusiastic partner in the cycling industry, serving the bicycle community that these two locals have a passion for, which has led to the relentless desire to make it an even better experience.

The duo owns the parent company, Revolution Cycle Works, which plans to re-locate the distribution of the Aztec and Vibe product lines to a Rhode Island facility and increase the exposure of the brand. One of the many goals of the team at RCW is to continue the product development of the Aztec brand and maintain its long-standing level of service reliability, quality and consistency.

Thousands of customers, bike gurus and bike shops continue to use, recommend and choose Aztec and Vibe products every day.

The two Rhode Islanders have been active members of the community for years and have established themselves as incredible contributors to the RI business scene. Both have success in different fields. Loberti spent many years experiencing the tireless pace of a growing corporate model, then transitioned into an exciting endeavor in the local customer service model at Compass Hardware and RCW. All the while, Anderson has successfully built one of South County’s most reputable plumbing businesses, Coastal Plumbing, through pure dedication to timely and quality customer service. The two together create an excellent recipe for what consumers are looking for!

www.rifitmag.com | volume one issue five

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FITNESS TECHNOLOGY New Balance The Mio NX950 GPS Alpha Runner

Track your run or ride on the move with the New Balance NX950 GPS Runner Training Watch. Designed to give you feedback at a glance, the NX950 displays the stats that are most important to you during your workout—choose from clock, calories burned, distance, pace, average pace, speed, average speed, workout timer, lap number, lap time and lap distance. A 12-hour battery life with the GPS active keeps the NX950 training watch ready to hit the road whenever you are.

The Mio Alpha is the world’s first strapless heart rate monitor you can wear on your wrist. Before the Alpha, the most common way to get an accurate heart rate continuously while exercising was to wear a strap around your chest.

With Alpha’s innovative technology, the world of heart rate monitoring has been completely changed. Alpha uses Bluetooth Smart technology to connect with compatible smartphones and sport and fitness devices. It also features user-customizable heart rate zones with visual and audible alerts and offers a data review setting, making it easy to view your workout progress.

Cost is $100 For more info visit nbmonitors.com

Cost is $199 For more info visit mioglobal.com

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RIFIT | Fitness, Health and Wellness

Our bodies create a tremendous amount of heat. Normally, they’re cooled through sweating and by heat radiating through the skin.

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

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

This low level of salts causes the muscles to cramp.

Kids are particularly at risk for heat cramps when they aren’t drinking enough fluids. Although painful, heat cramps on their own aren’t serious. But cramps can be the first sign of more serious heat illnesses, so they should be treated right away to help avoid any problems.

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

Heat Exhaustion Heat exhaustion is a more severe heat illness that can occur when someone in a hot climate or environment hasn’t been drinking enough fluids. Symptoms can include: • increased thirst • weakness • fainting • muscle cramps • nausea and/or vomiting • irritability • headache • increased sweating • cool, clammy skin • elevation of body temperature, but less than 104°F (40°C)

Heat Illness

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

• Remove your child’s excess clothing.

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

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

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

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

Heatstroke The most severe form of heat illness is heatstroke. Heatstroke is a lifethreatening medical emergency.

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

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

• • • • • • •

nausea rapid breathing and heartbeat loss of consciousness seizure no sweating flushed, hot, dry skin temperature of 104°F (40°C) or higher

While waiting for help: • Get your child indoors or into the shade.

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

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

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

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

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

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

Reprinted with permission.

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

What to Do: Call for emergency medical help if your child has been outside in extreme temperatures or another hot environment and shows one or more of these symptoms of heatstroke: • severe headache • weakness, dizziness • confusion www.rifitmag.com | volume one issue five

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Keeping yo u

ON

PACE

by Michelle

Collie, Pr

ovidence, R June 21st m I arked the su or you choose to m m official day of listen to a book wh er solstice, th e first summer. It is ile sweltering in summer traffic, th a day I certai dreaming ab ese books will pr nly was out during th ovide stories th at ca n be life e long, cold changing. Susann just experienc winter we a Beckwith, a ed. It is estim fellow runner and ated that alm of American Ex ecutive Director of s will take va ost 90% and Read RI (an Reach Out cations this su and for man early literacy prog mmer y, vacations ram), couldn’t ag re e m or e: p ro “In vide the opp to read. As yo tellectually, we all or understand the u well know, importance of ex I enjoy runnin tunity naturally, I en ercise. Exercising g. So, joy reading b your brain is as im po rta nt as ooks about ru exercising your bo recent years, nn dy. Have you ever there have b heard the saying een a plethor ing. In written abou about two birds an a of books t running. A d one stone?

There is no bette quick com lists over r way to accompl ish both than 32,000 books search on Amazon. to re ad a bo ok from stories that will inspire yo on running. Th abou u to move!” (Her ey range favorite genre is fic everyday runn t great athletes to storie tion, and she reco s ers; training about mmends reading St ill Al ice by programs fo Lisa Genova, a no elite athletes r beginners, vel based in Bosto , marathoners that follows the de n and trail runn to lose weight cline of an early Al ers; running ; running for zheimer’s patient who finds solace women; the This summer in lon g runs along the list g , I encourage Charles River.) you to choose oes on. doesn’t matte one. It r which one.

W hil e reading Grierso I guarantee it and motivate n’s book, I develop will inspire you. and respect for Ol ed a fondness ga Kotelko. Olga looks and acts much younger th I recently read an she is. And sh Bruce Griers e holds 23 world records in track an on’s book, W Olga Run. G d field. Grierson hat Makes rierson explo sets out to unlock m an y of th re e mysteries of aging following a d s the science elig by studying Olga of aging and sleep habits, ’s diet named Olga. htful, ninety-three-year-ol personality traits, d track star “If everybod hobbies, and fam history, and even y exercised,” wrote, “accor ily pe rfo rms groundbreakin Grie din her DNA. The re g research on healthcare co g to some estimates, the rson su lt is an en riching personal gains in sts would be taught me how to story that the equivale discovery of lead a longer, ha nt of the antibiotics.” ppier life. Embedd in th e sto It ry is commonly were insights that inactivity is a ed reported that will encourage m major public continue to run, no e to health proble fact, inactivity t on ly be ca m us globally. In re e of the personal benefits, but also health Yet the reason sults in more deaths than because of the be smoking! s for not exer nefits of friendship and community th cising are sim one? “I don’t s at tra ns pi re from being a ru ple. Number have time.’’ O nner. bviously, we make exerci se a priority all need to Pick up a book ab and finding w ourselves he out ays to motivat lps us find th be inspired, motiva running this summer. Let yourself e e time. ted and encourag ed. Maybe you wi be the next Olga Choosing a ll . And if you find a book on runn book about running that you love, shar ing will enco exercise. Whe e it ur wi th your friends, fa age anyone ther you choo mily and me! to that can with se a tradition Michelle Collie, PT, DPT, MS, OCS is hold the salt al paperbac a Physical Therap Performance Phy k water and sa ist, the owner and sical Therapy. She CEO of nd on the bea lives on the East husband and 2 chi Side of Providenc ldren. She can be ch e with her reached at mc ollie@performance ptri.com.

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RIFIT | Fitness, Health and Wellness

FITNESS WELLNESS HEALTH

A N D

K E E P

P L AY I N G

U N T I L

by Dr. Andrew Crellin, West Warwick, RI

At the risk of offending my fellow readers and authors, I’ll admit it, I am not a big gym guy. Oh, I’ve spent plenty of time working out on treadmills, elliptical machines, stair steppers, free weights, nautilus (yes, nautilus) Hammer Smith, gym balls, Universals, even a little P90X (very little, that stuff’s hard) and a multitude of others. I enjoyed the burn (to some extent), the social aspect (as limited as it was), and the results. However, there was something lacking. I wasn’t looking forward to the workout experience. This made it all too easy to find something else to do besides going to the gym.

Let’s face it, work is important, right? And family? Nothing more important than family! Then there is the yard work, housework, errands, spending time with friends, blah, blah, blah. I hear the chorus now: “Those are excuses, you need to make time to stay fit and healthy so you can do all those things you just listed, not just now while you are young (55), but your whole lifetime.” I could not agree with you more, fellow readers and authors. But that is not what gets me to run, stretch and lift weights in my precious free time. So I’ll tell you what does: team sports. I love them. I like to watch, but I love to play. And at 55 years old, it gets a little harder each year, which makes me have to work at it a little harder each year.

T H E Y

B L O W

T H E

W H I S T L E

It’s not exactly the bonds of combat, but a shared experience of working towards a common goal with maximum effort and the expectation of a definitive outcome can create social bonds that can last a lifetime. If you want to keep hanging with that team and stay competitive, you better spend time “sharpening that saw.”

These days, there are many options for the advancing population. Currently, I play in an over 50 men’s senior baseball league and an over 40 co-ed soccer league. I played a half a year of high school baseball and no soccer. There are many opportunities for beginners, and when you start at the beginning, you can look forward to your skills improving the more you play. And hey, when they stop improving, find another sport. I just googled “Kickball Rhode Island” and found a league in Warwick!

It seems every decade I reach, they create another category just for me. The over 58’s are but a couple of years away.

There are many options for us that did not exist for our parents.

Beyond golf, bowling and darts, there is volleyball, softball, ice and deck hockey, basketball and, of course, the racing team events like the BoldrDash!

Most of us saw our peak of physical activity and ability in high school and college because of the gifts of youth. I am here to tell you that you might have more in the tank than you think. As my patient Frank told me, “It’s all about managing the decline.” Finding that constantly evolving balance of staying active and avoiding injury is an active management process.

There is an old adage I repeat several times a week to my patients: “In our youth, we played sports to stay in shape, now we have to stay in shape to play sports.”

And that is where the workouts come in.

Steven Covey refers to it as “sharpening the saw.” So if we want to keep playing and keep enjoying the physical and emotional pleasure athletics can bring us, we need to stay in shape. So for me, team sports is that motivation. I don’t miss a game unless I am sick, out of town or in jail.

We all need something to motivate us to stay healthy and active. For me, it’s playing sports. That’s what keeps me stretching, running, and lifting weights.

So I encourage you to think about getting back into the (a) game. Sharpen the saw and keep playing until they blow the whistle.

Team sports offer you a different experience each and every game. With a competitive balance, they are unpredictable and exciting. And really, are you going to run faster after a ball that is rolling towards a goal in a tied match or on a treadmill?

And if you are going to win some of those battles, you are going to have to spend some time “sharpening the saw.”

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.

Photo of Dr. Andrew Crellin www.rifitmag.com | volume one issue five

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A F TE R

B EATI NG

THE

B EAC H

Dashers Look to Get Muddy in September This May, twelve hundred BoldrDashers from 13 states hit windswept Scarborough Beach in Narragansett for a sandy, wet and wild Obstacle Course Race (OCR). To the delight of nearly 2,000 spectators, BoldrDashers of all ages, shapes and sizes faced a course of densely packed nets, tires, ropes, walls, and tons of unique obstacles. From children tackling the kids’ course, to firsttimers, to the seasoned Dashers in the Elite Waves, the excitement, intensity, and fun energized the entire area.

Created by personal trainer and RI native Lynn Hall, BoldrDash is Rhode Island’s only 5K, military-style OCR. Dashers conquer many more obstacles, with less running than typical courses, each obstacle designed to challenge everyone at their level of experience.

“We set out to create OCR events that are less about fear and more about overcoming personal challenge,” says Hall, referring to the typical OCRs that incorporate treacherous obstacles like electric fences. “We design different obstacles each season, always thinking out of the box to create the right mix of fun and challenge, yet be achievable to every racer.

“Most BoldrDash obstacles incorporate three levels of difficulty. One racer may scale a high wall by grabbing the top and lifting their weight over, while another uses steps for a little extra help. Each is also manned by a volunteer to help even further when needed.”

“I started as a BoldrDash intern. Lynn told me on my first day, ‘I’m not forcing you to run the race, but you’re running the race!’ Five months later, I found myself battling the sand and those marine buoy walls that could only be thought up by a mad woman,” says Jessica Richissin of Reading, Massachusetts with a giggle. “I was exhausted and out of shape, but the experience and feeling of reward at the end was unbelievable. Now I’m dying to launch myself down that slip-and-slide obstacle at Yawgoo and get down and dirty in the mud. I’m hooked for sure!”

The next chance to #beBold will be on September 13 and 14, 2014 at Yawgoo Valley in Exeter, RI. Vastly different than a beach race, Yawgoo presents a muddy challenge of mountainous proportions.

The time to sign up is NOW to allow as much time as you need for training. Heats have already begun closing due to the extraordinary response. Current registration price is $81.00. On July 30, the registration price will increase to $86.00. Hall runs Bootcamps, and also partners with several gyms.

For more information, contact info@boldrdashrace.com.

Visit http://boldrdashrace.com to sign up.

Pictured Above: Jessica Richissin 16

RIFIT | Fitness, Health and Wellness

BoldrDash Photography By George Ross Photography

Overcoming Obstacles A G R E A T L O S S I S A H U G E W I N

by Douglas Dame, Lincoln RI

“In early 2013, I decided that being 240 pounds at 5’5’’ was not what I wanted to be anymore. So I joined a study run by Lifespan Weight Loss and Diabetes Center that helped me focus on changing my lifestyle with healthier eating habits and exercise.

Less than nine months later, I ran my first 5K road race after losing 80 pounds. I finished it in 27 min., 38 sec.

That was my biggest physical accomplishment, second only to losing a third of my body weight.

In January 2014, I met my spouse’s co-workers at their holiday party and they invited me to join their BoldrDash team for the beach event in May. I agreed, but was nervous that it would be too much for me. We all got together to train, signing up with Heather from Fitness Adventure, who worked us hard over the next few months.

When race day was here, my anxiety level was in overdrive. Our team met early to do some warming up, but most of all, we got each other psyched for our big day.

I was exhausted and out of shape, but the experience and feeling of reward at the end was unbelievable.

I was literally shaking on the inside as I picked up my rock–the official way to start all BoldrDash events is a short run carrying a small boulder. As we continued on through the course, I was shocked that I was able to keep going. The beach sand added a lot of resistance. But once I got through the sand, I was reenergized by the amount of fun I had during the grassy part of the course. When I crossed that finish line, I was overwhelmed with a huge sense of accomplishment, as well as pride for all of my teammates. Afterwards, we couldn’t stop talking about how much fun it was.

I got much more out of BoldrDash than I ever expected. I formed new bonds of friendship during our team training sessions. Right after the beach race, we decided we had to sign up for the September race at Yawgoo. I was warned that it might be even more challenging, but I’m ready to train–the feeling I got from overcoming the BoldrDash course is driving me to challenge myself even more. I now know that, with a lot of hard work and determination, any obstacle can be overcome.”

This year BoldrDash is supporting charities such as Little Heroes Fund, J. Arthur Trudeau Center, and local sports teams.

Douglas Dame (number 314; third in from the left) celebrates his achievement with this teammates from the CareLink Crushers

www.rifitmag.com | volume one issue five

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FITNESS WELLNESS HEALTH

Taking It To The Street

by Katie Moulton, Providence, RI

Adding a running program to your workout regime can not only be rewarding, but if done correctly, a lot of fun. When just starting out, here are some points to consider which will help you get the most out of your runs.

Start where you feel comfortable Starting out by combining running and walking may be the best way to start if you have never run before or are just starting back after a long period of time off. Each workout is not a race; don’t be focused on time, and seek improvement over a longer horizon. Building strength in your running requires patience.

Believe in the fact that commitment to a program will make you stronger over time.

Make a plan and stick to it. Staying consistent is key!

Trying to do too much too quickly can lead to injuries and frustration. Slowly increase the pace and distance of your runs, but try not to do both at the same time. Gradually build up your strength and speed. If you are planning to run a 5k, you should give yourself at least 6-8 weeks to prepare. Staying consistent with your running is very important and will be the key to your success.

Listen to your body, but push yourself Some aches and pains are normal when just starting a new exercise routine, so do not let this scare you from continuing.

Just be smart and listen to your body. If something does not feel right, you may need to change something in your routine, you may not be wearing the right type of shoes, or you may just need a little time off. There are some great tools out there to help in preventing injury.

Days off from running are just as important as the days you run.

Don’t be afraid to take days off. Try to plan them the best you can. Cross training is a great way to take a day off of running without taking a day off from exercising, and it is also a great way to build strength. Some great options include spinning, boot camps, yoga and Pilates.

Come check out all of the great class options at CORE-Center

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of Real Energy Fitness & Pilates Studio, 469 Angell Street, Providence, RI 02906 www.corefitprov.com (401) 273-2673 Wearing the Right Shoes & Gear Gait Analysis and Pronation: The way your foot strikes the ground differs from person to person, and different types of shoes are better for the way someone’s foot pronates when they run. Going to a running specialty store is a good idea. There they can help you to find a shoe that will work best for the type of runner you are.

Gear: Wearing fabrics that will help to wick away moisture from your body are the best. These fabrics will help to lessen chaffing, blisters, etc. Also, if you run a lot in the dark, make sure that you have reflective gear (vest, arm bands, etc.) so that cars can see you!

Rhode Runner, 657 North Main Street, Providence, RI- Great running specialty shop close by with professionals who can help you get started or suggest gear that can address your needs and goals!

Hydration and Replenishment Hydration and electrolyte replenishment are important no matter what time of year it is. Make sure that you are drinking plenty of fluids, especially during longer runs and workouts. This is very important when you are done with a run as well. Examples: Fuel Belt (hydration), electrolyte drinks (ex. Nuun), gels (GU), chews (GU Chomps) Injury Prevention Injuries happen, but it is what you do about it that can prevent an ache from becoming a serious injury. Some common injuries are shin splints (feel soreness right along your shin bone), sore and tight leg muscles, knee pain, etc.

Examples: Foam Roller, Ice Cups And most importantly….Have a goal and go for it!

Katie Moulton, Running Coach at Core-Center of Real Energy Fitness & Pilates Studio in Providence, RI. Katie is also the Assistant Indoor and Outdoor Track Coach at Chariho High School and continues to run competitively herself. In 2013, she won both the Cox Marathon (Providence, RI) and the Cape Cod Marathon, the 1st two marathons she competed in.

3

FITNESS WELLNESS

Steps

HEALTH

To Fat Loss

by Matthew Gagliano, Barrington, RI

The average exerciser attends a gym, hires a trainer, and goes on an extreme diet in order to do one thing: lose weight.

So they think. In reality, they really want to lose body fat. A high percentage of people would prefer looking good, being healthy and fit, and fitting into smaller sized clothing rather than being obsessed with the scale. So how do we achieve the best results in order to burn fat and start looking and feeling great? The good news is that it’s not the complex process some people make it out to be. The bad news is that it takes hard work and committed lifestyle change to accomplish these gains in body composition. There are three main points I’ll highlight in order to achieve maximum fat loss.

The first part of the fat loss equation is to have a good, not perfect, diet. A diet low in processed foods (especially processed carbohydrates), low to moderate in calories (minimum of 1,200 calories), and a diet with frequently spaced, low-calorie meals produced the best fat loss results in studies that monitor fat loss. A study conducted by William Yancey, MD that was published in the Annals of Internal Medicine showed that a diet low in carbohydrates resulted in significantly greater fat loss than a low-fat diet, with both diets being calorically equal. Eating often, up to 5 or 6 times a day, has been backed by scientific studies as well. A Japanese study completed in 1996 showed that a group eating 6 meals a day lost more fat than a group eating 2 meals per day, despite calories being equal.

The second area of importance for fat loss is to perform exercise that promotes metabolically active tissue (building muscle). I’ll get into cardio next, but strength training trumps cardiovascular activities for fat loss. You don’t

need to be training for a bodybuilding competition to see benefits of strength training. Focus on big muscle groups in order to produce the best gains. I also recommend workouts that are full-body in nature rather than working on different muscle groups on different days. The goal is not muscle mass, it’s development of lean muscle tissue. A landmark study conducted in 1997 and published in the American Journal of Clinical Nutrition showed that strength training had a greater effect on body composition, resting metabolic rate, and peak oxygen consumption.

The last and final piece to a fat loss plan is to perform activities that burn calories and elevate metabolism.

However, high-intensity interval training (HIIT) produces much better results than typical steady state cardio. Not only is it more effective, but it’s also much less time consuming than steady state aerobic activity. Consider the study performed by exercise physiologist Martin Gibala from McMaster University in Ontario. The subjects in the study cycled as hard as they could for 30 seconds followed by four minutes of rest, repeated four to six times. This workout was performed three days a week. Compared to a group of exercisers who cycled at the same rate for an hour per day for five days, the HIIT group had similar gains in exercise capacity, muscle metabolism, and cardiovascular fitness (VO2 Max). You can go full throttle for 30 seconds followed by 30 seconds of rest or light work, one minute hard followed by a one minute easy, one minute followed by two minutes, etc. The important thing to remember is to go all out.

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 five

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FITNESS WELLNESS

YO U CAN ’T WORK HEALTH

A BAD DIE

by Matt Espeut, Providence, RI

Every personal trainer will tell you the same thing—you can’t work out a bad diet. Why? Because it’s true. You can have the greatest workout program, but if you begin it or end it with a run through a donut shop for coffee or you think you can reward yourself with an unhealthy choice, you are going nowhere. And, you’re spending your valuable time—and money—to get there.

The first thing I ask people about when they come to me is their eating habits. Nine out of ten times, people tell me that they eat pretty well. They are not telling me this because they are trying to lie to me, but, instead, due to false marketing and media claims, they are disillusioned into thinking they are eating healthy.

So, let’s talk about the foods we eat.

FACTORY FOODS. It can be difficult to find the proper foods in traditional supermarkets. When I hear the word “factory,” the first thing I envision is a large building or complex, with pipes taking chemicals in and tall stacks taking wastes and pollutants out. And, yes, it is very much like that, but if you can’t stop shopping in the big-box stores, then let’s at least do it with some skill and knowledge that will get you the best foods possible.

GMOs. Today, just about everything containing soy, wheat, and corn has been produced in an outdoor, manufactured way, with large cash crops being turned into GMOs (genetically modified organisms). Our bodies do not break down, digest, and utilize these foods efficiently, causing great stress and inflammation to the body. GMO foods get stored as fat. Look for GMO-free on the labels.

FARMS. Look for grass-fed beef, lamb, and bison, and free-range chicken, eggs, and pork, and consume only wildcaught fish. Animals that are allowed to roam, forage, and consume what they were biologically designed to eat provide us with more of the nutrients, vitamins, minerals, and amino

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RIFIT | Fitness, Health and Wellness

acids our bodies need to maintain a strong immune system, build muscle, burn fat, and be healthier, energetic, and more vital and efficient.

ORGANIC & LOCAL. Is your produce grown organically or conventionally? Some argue that the difference in nutrients is minimal, so consider other factors. You can wash your produce and peel the skin, but what about the chemicals that are absorbed through the soil? I recommend you begin transitioning to eating organic produce, or at least local, where you know it was picked fresh and seasonal.

LOW-FAT DAIRY. Dairy is a highly processed food that is both inflammatory and high glycemic. This is due to the process of pasteurization and homogenization, which kills nutrients and damages the proteins and probiotics, and then needs to be fortified with synthetic man-made vitamins and minerals. Your body now recognizes this as an invader, causing inflammation and disruption in the digestive tract.

Opt for raw or organic full-fat dairy, if you need to have it.

SOY. Another highly marketed food that has people brainwashed into thinking it’s a health food is soy. Not only is soy a neurotoxin, and most soy consumed is genetically modified, but it is also a component that mimics estrogen.

This causes hormonal disruption. Unless soy is organic and fermented, it contains high levels of phytates, which act as mineral blockers.

GLUTEN-FREE. I am a big advocate of avoiding gluten whenever possible, even if you do not have celiac, because most products containing gluten have little or no nutritional value. Gluten also blocks the absorption of beneficial nutrients.

DRINKS. If you want to add quick pounds around your waist, start drinking your calories. Look at the label on sports drinks and juices and calculate the per-serving calories you are consuming. When drink labels say “electrolytes, minerals, vitamins, 100% fruit, and protein,” it usually means you are drinking pasteurized, sugar-added junk food. If it says low or

FITNESS WELLNESS

OUT

ET.

If it says low or zero calories, it’s even worse for you because it is all carbonated chemicals.

HEALTH

zero calories, it’s even worse for you because it is all carbonated chemicals. And if it’s electrolytes you are looking for, just add a pinch of sea salt to your water. And drink water!

KEEP A DIARY. You’ll be surprised what foods you are eating, as well as what foods you are missing. Don’t trust labels…read the back of the packages, and avoid the front health claims.

This is just the tip of the iceberg when it comes to being nutrition conscious, but the most important things to remember are: avoid highly processed foods; eat only humanely, sustainably raised animal products; and eat organic and local as much as possible. Take the challenge to learn more about the foods you eat, both for you and your family. Visit the local farmer’s markets; stop at roadside stands this summer; plant a garden; find local, organic farms; or buy your seafood off the docks. Remember, consumers have power—the more we raise our voices about the quality of the food we have to buy, the better our options will be.

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

www.rifitmag.com | volume one issue five

21

FITNESS

Fitness is a WELLNESS HEALTH

by Paul Dexter, North Providence, RI

You are so excited! After months of hard work, you finally fit into those jeans you couldn’t button not too long ago. You can see those muscles that you always knew were hiding under that fat. You finally finished your first half marathon! No matter what the goal, it’s a great feeling when you put it in your sights and actually accomplished it.

During those months, you were diligent with your workouts (never skipping), prepared your meals in advance (so you wouldn’t make bad impromptu choices). But you decide to go out and “celebrate” for a drink. Then two. Then you say, “What the hell, bring on some nachos!” –you deserve it, right? After that, you have to satisfy that sweet tooth, right? So, you take the “Willy Wonka” train to the nearest frozen yogurt café and load it up with all the fixings!

You say, “Oh, there’s nothing wrong with one night of celebrating.” Except, you wake up the next morning and before you even realize what you’re doing, you find yourself rummaging through the cupboards for that box of Pop-Tarts you bought three months ago,. Once you find yourself staring at the bottom of an empty cardboard box that once was home to “God’s gift to the breakfast pastry” and say, “What did I do!?

Well the day is shot, might as well go out with a bang, and start fresh tomorrow! Chinese for dinner!”

Bad move! One day leads to two…then a week. Then a month.

Those jeans begin to get tighter. You get aggravated. You start to go in a downward spiral and you lose the motivation to work out and prepare your foods. Everything you worked so hard for and that made you feel so good is gone, and for what? A quick fling with some sweet tasting treats?

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Here’s the thing…every day makes a difference. You cannot train hard and eat right only three days out of the week and expect to see a positive change. There is no five days on, two days off (more commonly known as the weekend) schedule that you can follow and still expect to see results. Fitness is every day. It doesn’t need to be 100%, but it should be close.

Though, one isolated cheat meal won’t affect you, what’s really going to get you in trouble is if you extend that meal through the weekend. Repeatedly. Then slowly let it leak into Monday, Tuesday, and the rest of the week. Pretty soon, your weight is creeping back up. Little bites are nothing, but added together they become something big. Just because I may steal a few of my kids’ M&M’s (please, don’t call DCYF), it doesn’t mean I’m not consuming calories. They add up, and, especially if I do it repeatedly, it can easily equal a whole bag.

Again, being fit is a lifestyle; it should be made a habit. Do you brush your teeth? Why? The answer isn’t because it is so much fun and tastes delicious. It is because of the consequences of not doing it. What are they? Let’s see…gingivitis, bad breath, cavities, stained teeth, and ultimately decaying, loose teeth that might need to be pulled out.

Exercising is the same thing. Hopefully, you enjoy it more than brushing your teeth. But, more importantly, think of all the great things you get from exercising.

Exercise makes every aspect of life better. And what are the consequences of not exercising? Let’s see…osteoporosis, arthritis, diabetes, tendinitis, high cholesterol, heart disease, stroke, high blood pressure, decreased metabolism, lethargy, and weight gain. That’s the short list.

a Lifestyle FITNESS

WELLNESS HEALTH

“Real Results aren’t Measured by a Tape Measure!”

There are far too many excuses being made for why people aren’t exercising consistently. Living a fit life is more than just a sound nutrition and training regimen–it’s also about having a fit mindset. In the beginning, you’ll find that you likely need a lot of extrinsic motivation to make the right decision. You bribe yourself with gifts for when you reach mini milestones and you get a personal trainer so that you will be held accountable and be more consistent. More often than not, you don’t feel like preparing meals or working out, but you dig deep and do it anyway, forcing the habit. Then, soon you start to want to eat healthy, and you are looking forward to breaking new records at your next workout. You look forward to the sweat and busting through those plateaus, basking in the glow of overcoming something that once defeated you (there is nothing more empowering!). You are having fun–you have crossed the line.

You now understand that you should treat your body with respect, and you are more than willing to do so.

You realize that fitness is not a one-night stand.

If you view fitness as a short-term gig, you are doomed to fail. Think of yourself as being married to fitness: you’ll have disagreements sometimes, you may go days without speaking after a fight, you may not always want or need to be around each other all the time, but at the end of the day, you’re committed for life.

Master the simple, basic rules of nutrition and

implement them into your daily life. Eat to live, not live to eat.

Prioritize protein at every meal, consume plenty of vegetables, and choose your carbs wisely. This is the basic foundation of quality nutrition that should be solidified before delving into more advanced styles of eating (Atkins, Paleo, etc.). If you couldn’t sustain what you’re doing now for the rest of your life, it isn’t a plan you should be following.

With regards to exercise, pace yourself–don’t bite off more than you can chew and then get discouraged. Be patient–this is a marathon, not a sprint. You didn’t get out of shape overnight, so why would you think you could whip right back into shape because you worked out twice a week for a month and threw in a few salads here and there!? Remember: progress, however slow, is still progress. Think about getting healthy versus losing weight. Long term versus short term. A great side effect of living a healthy lifestyle is usually looking better. Be proud of yourself; at least you had the motivation to start. That in itself is a huge step.

What do you want out of life? Why wait to be healthy? If not now, when? I hear excuses all the time–age, sore, lack of time, etc. We have tons of clients that are in better shape now in their 60s than they were in their 40s and 50s. You can be in the best shape of your life at any age–believe that!

Paul Dexter, with his wife Laura, owns Dexter Training Concepts in North Providence, with 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.

You look forward to the sweat and busting through those plateaus, basking in the glow of overcoming something that once defeated you www.rifitmag.com | volume one issue five

23

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RIFIT | Fitness, Health and Wellness

FITNESS WELLNESS

BUILD MUSCLE & CHANGE YOUR BODY

At Any Age !

HEALTH

by Mike Clancy, Warren, RI

Many individuals assume an increase in age equates to a decline in health and wellness. Contrary to popular belief, building lean tissue and improving your health is possible at any age. The human body adapts to its environment and can always be improved. A well-structured diet and exercise routine can significantly reduce muscle loss and risk of diseases. Many gym communities are growing as the older population (55+ years old) understands the importance of increased physical activity.

CHANGES IN METABOLISM The human body is built upon simultaneous internal functions that work together to keep the body alive and adapted to its environment. These system functions require energy (measured as calories) to operate. The total amount of energy required for each of our physiological actions is referred to as metabolism.

Metabolism is categorized by five metabolic components: 1. Basal Metabolic Rate (BMR) The minimum level of energy expenditure needed to maintain vital functions of the body while awake.

2. Resting Metabolic Rate (RMR) The minimum level of energy expenditure needed to maintain vital functions of the body while at rest.

3. Thermic Effect of Feeding (TEF) The energy required for digestion, absorption and assimilation of ingested food/nutrients.

4. Exercise Activity The energy used to perform purposeful exercise.

5. Non-Exercise Activity Thermogenesis (NEAT) The energy used for unplanned, low-intensity physical activity that takes place every day.

Research shows that on average, individuals experience a 5% decline in their resting metabolic rate (RMR) with each passing decade after the age of 25.

Example: At age 25, you have an RMR of 1,500 calories At age 35, you will have an RMR of 1,425 calories

At age 45, you will have an RMR of 1,353 calories

At age 55, you will have an RMR of 1,286 calories At age 65, you will have an RMR of 1,221 calories At age 75, you will have an RMR of 1,161 calories Because your RMR decreases every decade past age 25, your food intake should also decrease to keep your body at an ideal weight, shape, and condition.

MUSCLE LOSS Metabolic loss also causes muscle loss. On average, people lose about 5 pounds of lean mass (muscle) per decade between the ages of 25 and 65. So, in addition to losing around 300 calories of metabolic activity by the age of 65, people tend to lose about 20 pounds of lean mass as they age. Because muscle is so metabolically active, this muscle loss is probably directly responsible for much of the metabolic losses. This correlation suggests that metabolic decline is not age-related; it’s caused by lifestyle choices (specifically, reduction in activity that stimulates muscle growth). What people think as “normal” aging may, in fact, be an outcome of inactivity. If people take steps to preserve their muscle mass with age, they’ll also preserve their RMR to a large extent. This is why muscle contraction and intensity are such important factors for the preservation of the human body.

Formula for Muscle Loss and Metabolic Decline: Less Activity » Loss of Lean Mass » Reduction of RMR » Weight Gain » Declining Health Profile Formula for Muscle and Metabolic Preservation: Increased/Continued Activity » Increase Lean Mass » High RMR » Weight Maintenance » Ideal Health Profile So How Do You Prevent Muscle Loss? Follow this simple rule: Challenge your body a little more each workout. Try increasing the resistance, number of sets or repetitions, the distance traveled, the time spent, or the overall amount of activity to stimulate lean muscle mass.

As a native Rhode Islander, Mike Clancy (B.S., RTS, Pn1) is a wellrespected educator in health and fitness communities.

Mike is now one of the most demanded trainers in New York City, where he operates his private training business. Mike Clancy Training

www.rifitmag.com | volume one issue five

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City/Town of Residence: Central Falls Age: 33 Occupation: Staff Writer for Brown Medicine Magazine and Manager of Biomedical Development Communications, Brown University Family: No children; married Your sport or fitness activity: Ice skating (Kennedy Rink), boot camp/TRX (PE Fitness), biking What is your proudest fitness accomplishment?

When I was in high school, I competed in track as a sprinter at the state level. Today, I am as fit and strong as I was back then, if not stronger. I went off natural athleticism and little else. As an older woman with a busy career, it has taken more dedicated effort. It has also been an effort to find something I really loved beyond just listlessly plugging away at a gym treadmill. I’ve found a passion in ice skating, which I hadn’t done for some 1520 years, and in my boot camp classes at PE Fitness, which feel more like track workouts than gym workouts. I like feeling like an athlete, not someone working out just to look good (though that’s a nice byproduct, of course). After a good two years of these classes, I feel fantastic. I’m healthier than I was in college and at the same weight. As a type 1 diabetic, this feels especially great. The disease can rob you of a sense of control and your heath if you’re not proactive.

What do you like to do in your downtime?

Write (I am a regular freelance contributor to NPR’s Cognoscenti), read, work out, spend time with friends and family.

Best thing about living in RI: Before I moved here for my husband’s orthopedic residency, we lived in Manhattan where I was a book editor and my husband was in med school. I love that city, but it’s fairly unworkable for someone looking to keep in shape beyond long-distance running and the gym. Yes, there are tennis courts, fields, and interesting classes, but they’re typically booked and always expensive.

Biking is difficult there. The same is true for hiking and skating, which are nearly impossible. I love that there is so much here in RI: bike paths, great classes and gyms, tennis courts and ice rinks galore—and you can’t forget the beaches. I love Rhode Island for its general accessibility: it has some of the best restaurants and great bars, but you don’t have to fight crowds and high prices or parking limitations to experience them.

What motivates you?

Feeling strong, being healthy, keeping the diabetes in control Best local eats: Garden Grille, Succotash (great green juices, with alcohol if you ask nicely) Famous person you would like to have dinner with: Otis Brawley, Chief Medical Officer for the American Cancer Society, or Jeffrey Brewer, President and CEO of the Juvenile Diabetes Research Foundation What’s on your nightstand?

Edith Wharton’s Glimpses of the Moon. I became fascinated with her when I visited her home in Lenox, MA some years ago. I am preparing to visit her home again with my mother. Also, a pile of articles from the New Yorker and Brown Medicine Magazine that I’ve been meaning to read, mostly on health care and health.

Favorite cheat meal/snack Mac and cheese, though it’s rice macaroni.

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RIFIT | Fitness, Health and Wellness

Fitness tip for RI Fit Readers: Work to find something you genuinely love, but understand that love in fitness is complex. It is not love without pain or drudgery, and there must be moments when you forget the mirror and the scale and say, “Yes, this feels like me.”

For Rhode Islanders, specifically, I would say get out and travel around the state and beyond it. Go hiking, walking, and snowshoeing all over the place for your workout. Go beyond classes and the gym, which are great during the week. There are so many great places to visit in New England.

www.rifitmag.com | volume one issue five

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FITNESS

OVERCOMING WELLNESS HEALTH

A Busy Schedule to Meet Fitness Guidelines

by Tom Rodrigues, Providence, RI

A barrier that many people face when it comes to meeting physical activity guidelines is finding time in their busy schedule to do so. This is a barrier which is much more prevalent in the corporate setting. When project deadlines and meetings are combined with the other demands of family, friends, and all of the other aspects of life which call for our attention, it can easily be justified that there simply is no more time in our week for exercise. One way to bust this myth is to learn how much exercise is recommended, and how we can meet these guidelines every week.

RECOMMENDED PHYSICAL ACTIVITY GUIDELINES The United States Centers for Disease Control and Prevention recommends that adults need at least 150 minutes of moderate-intensity aerobic activity every week and resistance training activities on 2 or more days a week that work all major muscle groups. If 150 minutes seems like too long of a time, then increase the intensity from moderate to vigorous and the time required each week for aerobic activity drops to 75 minutes. An easy equation to remember is that one minute of vigorous aerobic activity is equal to two minutes of moderate activity.

For those looking to progress their fitness level, the numbers increase to 300

The most vital step to take towards ensuring that we are staying active is to make exercise a priority.

minutes of moderate activity, or 150 minutes of vigorous activity.

Two days of full-body resistance training is recommended for all. These resistance training sessions should be challenging enough so that it’s hard for you to do another repetition without help for each exercise on each set. Aim for 8-12 repetitions, at least 1 set each. The more sets you complete, the more the benefits will increase.

TIPS ON MEETING THE GUIDELINES Do not be intimidated by the amount of minutes required each week, as they don’t have to be all completed at once, and they can actually be completed at a minimum of 10 minutes at a time.

Aerobic activity can also be any activity which keeps your heart rate in your target heart rate zone for a prolonged period of time. It doesn’t necessarily have to be completed indoors on a piece of cardio equipment; brisk walking, running, sports, dancing and a wide array of activities can be counted towards meeting these numbers. Varying the aerobic activity can counter exercise boredom, so don’t be hesitant to try something new. As for completing at least two days of resistance training, enlisting in the services of a fitness professional for individual sessions or workout plans, or utilizing group fitness classes such as circuit training, boot camp or yoga can make all the difference. Ultimately, the most vital step to take towards ensuring that we are staying active is to make exercise a priority.

When this is done, we will learn to adapt regardless of perceived time barriers. If you had read this article while walking briskly on the treadmill, you could have completed nearly 10 solid minutes!

Tom Rodrigues is an ACE-certified personal trainer with a bachelor’s in Community Health and Wellness. He trains predominantly out of Body Soul Inspired Personal Training in Providence, RI, but he is also willing to train clients at their homes, at local parks, or wherever a session can be completed safely and effectively.

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City/Town of Residence: North Smithfield Age: 29 Occupation: Physical Education and Health Teacher, ILoveKickboxing.com Instructor Family: Ad & Linda Gloria, Chris Gloria, Brittany & Chris Brown Your sport or fitness activity: Kickboxing and weight training Recent events you have competed in: BoldrDash, Cosmic Run, Fit Mud Run, Muckfest MS Boston Events you are training for: A possible future fitness competition. I also sign up for races as I see them.

Favorite quote “Only those who risk going too far, can possibly find out how far one can go.” -T.S. Eliot “Commitment means staying loyal to what you said you were going to do, long after the mood you said it in has left you.”

-Unknown Best thing about living in RI: For such a small state, we are packed with unbelievable restaurants, beautiful beaches, and the convenience of being able to get around to everything RI has to offer. There is always something to look forward to, from WaterFire to Restaurant Week.

Fitness tip for RI Fit Readers: 1. Ask yourself what your plan is. Why are you doing this? What are you looking to achieve? How will you achieve it?

What is your proudest fitness accomplishment?

My proudest fitness accomplishment has been my overall dedication and consistency to my diet and exercise plan. What originally started out as a six-month goal has transformed into my everyday lifestyle, and over a year later I am still setting and achieving new goals.

What motivates you?

Positivity and great music are great motivators, but most of my motivation is intrinsic. I am constantly pushing myself to achieve the results I am looking for and I have to hold myself accountable. Motivating others is a passion of mine, and it helps to push me to continue to strive for my own personal fitness goals as well.

Best local eats: Caserta (Wimpy Skimpy is a must!), India on Hope Street (I am obsessed with their outdoor swing chairs), Kon, Old Canteen, Sophia’s, and Trattoria Romana.

What’s on your nightstand?

Alarm clock, iPhone, iPad, and a Nook Favorite cheat meal/snack Brownies, chocolate chip cookies, or a marbled cheesecake square from Wright’s Dairy Farm What do you like to do in your down time?

Anything outdoors! Hiking, biking, traveling, going to the beach, relaxing on our family’s boat, playing soccer, trying new restaurants, cooking, or reading a book.

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RIFIT | Fitness, Health and Wellness

2. Set short-term and long-term goals for yourself.

3. Track your fitness and exercise plans by writing things down.

Keeping a log will provide an easy way to see your progression and keep workouts organized. I record all my repetitions and weights using my personal log. This way, as soon as I walk into the gym, I have a workout ready and I can get down to business.

4. Diet is so important. Assess what you are putting into your body. Keep to the outermost parts of the supermarket, and stay away from the aisles.

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www.rifitmag.com | volume one issue five

31

FIT OVER 50

Judy Marcellot

City/Town of Residence: Attleboro, MA Age: 66 Occupation: Owner (with husband) of Seven Arrows Farm, www.sevenarrowsfarm.com

Family: Husband, one surviving daughter Your sport or fitness activity:

Fitness training and classes at 212 Health and Performance, Rumford, RI

What is your proudest fitness accomplishment?

I was the top finisher in my age group at my first Spartan Race last August in Amesbury, MA. This might be because I was the ONLY woman in my age group, and I think the oldest in the race!

What motivates you?

In life, getting up every morning! In the fitness arena, doing something I haven’t done before. And then, doing something more. I’m deadlift training right now.

Best local eats:

CAV, Crazy Burger, Providence Oyster Bar

Famous person you would like to have dinner with: Mahatma Ghandi, Buddah.

What’s on your nightstand?

Nothing. If I start reading in the middle of the night, I’m NEVER going back to sleep. Or to sleep.

Favorite cheat meal/snack: Anything chocolate What do you like to do in your downtime?

Animal rescue work. I also like to hang in the tea room at our farm and meet amazing humans. (Everybody is pretty amazing when you get right down to it.)

Best thing about living in RI:

I love RI! I came to the state with a former husband who was at Brown at the time. Providence is an awesome big town/ small city with great food, great art, interesting people, and terrific food trucks.

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One thing people don’t know about you: I met Bob Marley back in the day.

Favorite quote:

“Everything’s gonna be alright.” Because things usually turn out okay.

Fitness tip for RI Fit Readers:

I have learned so much at my amazing gym, 212 Health and Performance. I have a private trainer once a week whom I adore, and I go to fitness classes and special programs (like Spartan Race Training Camp) when things like that come up.

The gym owner, Kerry Taylor, puts up inspirational quotes every day. Things like: “Run when you can. Walk if you have to. Crawl if you must. Just never give up.” –Dean Karnazes.

So, I don’t give up.

And most importantly–everything you really want is outside your comfort zone! Start wherever you are and put one foot in front of the other. And yes, you may want to quit–a dozen or a hundred times. Kerry Taylor has talked a lot of us off that cliff many times. Don’t quit! It gets better. It gets easier.

Your future (and yes, older) self will thank you for it. As Martin Luther King said, “You have to keep moving forward.” Yeah!

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www.rifitmag.com | volume one issue five

33

What Makes Pe

Pers

by Jen Morin, Seekonk, MA

Would you consider working with a personal trainer a “luxury” or a service that could allow you to reach those goals you’ve been trying so hard to complete? For those who are struggling with losing weight, decreasing their risks for heart disease, or improving their bone density, working with a personal trainer may be what it takes to get the job done.

The fact is personal training includes creating a program based on the individual’s goals, needs and abilities, which creates a tailor-made program–hence why it is “personal.”

Many individuals can identify a reason, or reasons, why they have not been successful in achieving their fitness and health-related goals. Walter Medeiros, head personal trainer for Total Fitness Clubs in Seekonk, MA, sums it up best: “Most people work with a personal trainer for one or more of the following areas: time management, accountability, education, safety, and motivation.” Regardless of your fitness level (beginner exerciser or advanced), working with a trainer will help you overcome obstacles you may be experiencing in one of these areas.

1. Time Management - A personal trainer can help you manage your time more efficiently in the gym by creating workouts that take half the time but still get the job done.

Trainers can also identify time in your day when you could get in a little more activity that could add to your overall total activity for the week.

2. Accountability - Sticking to a fitness program is half the battle. Scheduling that time with a trainer will force you to commit to that time. Trainers will often follow up with you after workouts or before to see how your progress has been going and keep you accountable to your plan.

Guillermo Perez (left—doing the exercise) and Alvin Torres practicing Functional Movement Screens (FMS). Students have the opportunity to earn this certification, in addition to preparing to sit for the ACSM (American College of Sports Medicine) Certification Exam.

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RIFIT | Fitness, Health and Wellness

3. Education - In the fitness industry, there are always new and exciting exercises being shown, and new equipment being demonstrated. Many people will try the latest and greatest fitness trend, which results in frustration or even injury. It is the trainer’s job to set their clients up for success by matching them with a program suitable for their level and needs, which ultimately will keep them safe.

4. Safety - Proper progression of a fitness program to keep a program safe and effective is an area that many clients are unaware of. Most people will follow programs from the fitness magazines, online resources, or a workout their “buddy” gave

ersonal Training

sonal?

them, but again, is it suitable for their level and needs?

When working with a trainer, the trainer will start off by assessing your fitness level and talk to you about goals and what you have done in the past, all of which figures into the overall fitness program.

5. Motivation - This is the biggest reason why most don’t make it to the gym, or don’t get up in time to work out in the morning. Your personal trainer is your biggest cheerleader, even on the days when you know you can’t give 100%, they’ll take whatever they can get and commend you for it. Trainers are equipped to work with you at any level – physically and mentally – to help you achieve your goals.

So what benefit do you see from working with a PT? Does it fit into one of the categories mentioned? When hiring a personal trainer, make sure your trainer is certified by an accredited and reputable organization. Accredited personal training certification programs through organizations such as the National Strength and Conditioning Association, American College of Sports Medicine, American Council on Exercise and National Academy of Sports Medicine include course content that takes into account the individual’s needs and abilities, not just exercises. When we take into account the other areas in which trainers assist their clients in attaining their goals, the exercises are only one piece of the puzzle.

Derek Martin, 2013 Graduate, ACSM Certified Personal Trainer

“MTTI’s Personal Fitness Trainer course set me up for success—we were taught exercise physiology, program design, and how to train people with high-risk health conditions and injuries. Now I work at NRG LAB in Mansfield, MA offering a TRX Suspension Training that uses gravity and your own body weight to give a full-body workout. It builds strength, balance, coordination and flexibility, while preventing injuries and increasing bone density. It’s great for any ability because you can easily adjust the resistance. NRG LAB has all the amenities, diverse services to meet members’ needs—and everyone is friendly. ”

In MTTI’s Personal Fitness Trainer program, students not only learn the foundational elements to exercise programming, but also assessments, client interviewing skills, wellness coaching, and working with special populations. These skills are taught in a hands-on environment where the students work on their interviewing, coaching and exercise instruction.

Skills that ensure that personal training stays personal, giving each client a tailor-made program and not a cookiecutter workout.

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

Seekonk Total Fitness is located in Seekonk, MA in the Namco Plaza, next door to Outback Steakhouse. Seekonk Total Fitness offers a wide variety of cardiovascular and weight machines, allowing all of our members to create their own individual workout programs. Our certified trainers are here to help you with your fitness goals and any questions you have along the way. When you join our location, you also get access to the three other “Total Fitness” locations: Bristol, RI; Swansea, MA; and Dartmouth, MA.

Jennifer Brown, 2013 MTTI Graduate, LMHC, ACSM Certified Personal Fitness Trainer

“I came to MTTI with 10+ years of experience as a Licensed Mental Health Counselor. As a Licensed Therapist, I have experience helping people remove emotional blocks. Now as a Certified Trainer, I can also help them work out. You can’t make the mental and emotional changes until you first change the physical. You need to get off the couch and move first to generate the endorphins that make you feel happy.”

“There is so much support at this school. My Instructor, Jen Morin, has an extensive knowledge base for this industry. She exposed us to so many aspects of fitness! She encouraged us to bring our own personalities to the work—to find our own niche. It didn’t matter if you were a 19-year-old guy, or a 45-year-old woman—Jen knew you had a in this industry.” www.rifitmag.com | volumeplace one issue five 35

WELLNESS HEALTH

The Front of Your Back

by Dr. Catie McArdle, Cranston, RI

When we think of our backs, we often think of the back that we can see, not the opposite side that is close to our insides. But, there are some muscles that attach to the front side of the lumbar vertebrae and run into our hips. When the hip muscles, like the psoas, quadriceps, and TFL muscles, are tight, they can distort the normal relationship of the spine and can cause a sway forward, or an accentuated lumbar lordosis.

This increased “dip” in the back can distort our posture and even our sense of balance, eventually leading to back pain.

Keeping the hip flexor muscles stretched out can help to alleviate back pain. Our hip flexors are part of the body’s core stabilization. The psoas muscle is the major hip flexor and it attaches from the femur bone, across our pelvis to the lumbar vertebral bodies and discs. If you sit all day long and have a desk job, this muscle can become chronically shortened and tight. This muscle tightness can lead to instability, which you will eventually feel as lower back pain.

Now, how can you combat this instability?

1. Get up and get walking! Take breaks throughout the day, walk around the building on sunny days, take the

When we think of our backs, we often think of the back that we can see, not the opposite side that is close to our insides 36

RIFIT | Fitness, Health and Wellness

stairs instead of the elevator, or just do some laps around the office space. Anything to get some movement into your hips.

2. Stretch the psoas muscle – daily! Take 5 minutes out of your day to stretch the front of your hip. Get in a kneeling position with one foot flat on the ground, keeping your knee aligned above your heel. Take the other knee and place it on the ground about a foot back. Keep your back straight, and push your hip forward so you feel a stretch on the lower leg. Hold it for a good 20-30 seconds and perform each side 3 times.

3.

Use a stability ball to sit on instead of a desk chair. This will ensure that you are using your stomach muscles to sit up nice and straight and to avoid hunching. By bringing your belly button into your spine, you will automatically take pressure off your back. The ball will also ensure that you are keeping good posture.

4. Consider a standing work station. Talk to your human resources department and see if this option is available.

5. Add a yoga practice into your weekly workouts. Most yoga practices will incorporate “hip openers” into the routine. It is a great way to get the proper instruction and guidance on the stretches.

Summer is a good time for transformation, so why not start by transforming your spine into a healthier one?

Dr. Catie McArdle is the owner of McArdle Chiropractic and Wellness Center, conveniently 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 getting a B.S. in Biology at the University of Rochester in 2005.

She is accepting new patients and is always looking to help patients get on a path to a healthier lifestyle.

WELLNESS HEALTH

“Heart Check” Approval

May Not Be So Heart Smart

by Nate Charpentier, Providence, RI

You may have seen the “Heart Check” logo on food products lately. What does it mean? Is that food item safe or healthy? These questions may come to mind.

Essentially, the “Heart Check” program was established by the American Heart Association (AHA) with the intention of providing consumers with a logo to mark a food as healthy. The accredited foods need to meet the AHA’s “heart healthy” criteria, which include restrictions on saturated fats, trans fats, sugars and salt.

Sounds pretty legit...right?

Yet, some cardiologists and other health professionals claim the “Heart Check”

Ironically, many processed foods that fail the AHA’s healthy criteria have a Heart Check!

program is more of a scandal than a means of consumer protection, and that it is seriously flawed and biased on political and scientific fronts.

In fact, these claims are rather spot-on.

The AHA criteria are based on the “lipid hypothesis” (1976), which advocates a low-fat and high-carbohydrate diet.

Aside from it being a nearly fortyyear-old, billion-dollar hypothesis, it is widely considered to be discredited.

This is because carbohydrate intake, especially the quality of carbohydrate intake, appears to have just as significant (if not more so) a role in blood sugar, insulin, cholesterol, blood pressure, plaque formation and Alzheimer’s as fat. Furthermore, authorities like the World Health Organization (WHO) are reporting that the quality of fat is a much more important focus for health (specifically, things like the ratio of omega 6 and omega 3 fats) than the quantity.

Ironically, many processed foods that fail the AHA’s healthy criteria have a “Heart Check”! These include foods like Bruce’s Yams Candied Sweet Potatoes and Healthy Choice Salisbury Steak, Chocolate Moose Attack Drink (which has more sugar than Pepsi) and an alarmingly large percentage of processed meat products!

So why does the AHA include foods in their “Heart Check” program that exceed their criteria for sugar and trans fat? Experts are alleging it is due to the program’s “big food” funding.

For instance, Conagra, Quaker Oats and Campbell Soups, among other processed food giants, have made contributions in the millions.

Furthermore, considering the program leaders are also “big food” lobbyists who openly denounce the ideas of evolution (including that of the human diet), it becomes more clear why these big dollars are not making much sense.

Bottom line, refined and processed products in the majority of cases are much less healthy than their organic, real food counterparts, regardless of the “Heart Check” approval. Please be cautious when choosing your foods. In general, eating a diet of mostly lowglycemic vegetables and fruits, nuts and seeds, lean meats and essential fats seems to still reign as the safest, and most natural, choice around.

Biologists and anthropologists have noted that the human body has not changed much within the last million years or so. However, within the last ten thousand years (with the advent of farming and agriculture), and especially the last century (with processed foods, fast foods and TV dinners becoming commonplace and incredibly influential on our plates), available food choices from those of our ancestors are radically different, for the worse.

Nate Charpentier, PharmD, RPh has been trained in how to manage health and disease using pharmacological intervention. He believes food is the most important pharmacological choice we make on a daily basis.

His website, GrassFedFarmacy.com, is a new start-up for health awareness. He is an active member and coach in the CrossFit community.

www.rifitmag.com | volume one issue five

37

Can a disorganized kitchen sabotage your weight loss?

by Kristin Carcieri-MacRae, RI

Disorganization is a distraction and will cause you to feel overwhelmed, stressed, and stuck. When you are trying to lose weight, these are the last things you want to feel. What happens when we are stressed and overwhelmed? We eat to feed our emotions. Being organized in your kitchen will help you in your weight loss journey.

Here are 6 steps to an organized kitchen: 1. Take everything out of your food closets.

Everything must come out! If you want to really get organized, you must do this. You can’t just shift items around.

You won’t know what is hiding in the back of the food closet until you take everything out. As you begin to empty, be sure you are looking at expiration dates and throw away food that is expired.

2. Re-evaluate how you function. What do you see that may not belong? Is it your children’s paperwork from school, tools, sports equipment, mail, or clothes? My advice: if it is not related to appliances, cooking or food and you don’t use it every day, get it out of the kitchen!

3. Transform your space. Once your food pantry is empty, you now have this empty space that you can transform to your liking. Take a minute to think about how you want to function in this space. Think about how often you grab certain foods and which shelves you want your breakfast

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RIFIT | Fitness, Health and Wellness

foods or snacks on. Think about what your trigger foods are and where those are placed in your food closet.

4. Maximize your space. Think about what you are storing in your kitchen that doesn’t need to be there, especially if you are short on space and have a small kitchen. If you are short on space, items need to fit like a puzzle in your space. Get the most out of your space!

5. Organize your containers. If you are preparing your food for the week, you will need containers to store the food in. Be sure this area in the kitchen is organized, because you want to be as efficient as possible in your kitchen.

6. Set up working systems. Getting organized is all about setting up working, organized systems that will not only get you organized, but keep you organized. You want to be efficient and productive in your kitchen. Set up systems that will work for you and your family. The simpler the system, the easier it will be to maintain. Streamline. Simplify.

Knowing what you have and where everything is will help you avoid buying duplicate items at the market. Everything is categorized and labeled, and you will be able to see everything in your closet. Having an organized kitchen will help you in your weight loss journey. Get organized and you will have more free time, more money, less stress, and more energy!

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.

WELLNESS HEALTH

Pelvic Floor Dysfunction M o r e Co m m o n T h a n Yo u T h i n k

by Lauri K. Friedman, Pawtucket, RI

Do you experience leakage with running or jumping activities?

If so, you are not alone. Urinary leakage affects millions of American women ages 18-55 and billions of dollars are spent on pads, laundry and caretaking annually. More and more we are realizing that pelvic floor dysfunction (PFD) affects female athletes, younger women, even high school-age girls, and we need to start talking more openly about it.

According to a Norwegian university study, a high prevalence of pelvic floor muscle dysfunction is seen in high-impact athletics such as gymnastics and track and field. Running and jumping activities place an increased strain on the pelvic floor and can cause dysfunction and lead to pain, weakness and incontinence.

Do you ask your high school athlete about incontinence? You should because kids can also have PFD. They can experience daytime and nighttime wetting as well as constipation.

A combination of exercises targeted to improve the strength of the pelvic floor has been shown to decrease accidents and constipation in kids.

Ok, so let’s talk about the pelvic floor… what is it? The pelvic floor is composed of a group of muscles, fascia and ligaments that attach to the front, sides and back of the pelvis. These muscles form a hammock that supports the internal organs of your body. The pelvic floor also helps stabilize the pelvis, trunk, and hip joints. When these muscles do not work together the way they should, we see pelvic floor dysfunction. There could be accompanying hip, lumbar, sacroiliac joint or coccyx (tailbone) pain.

Pregnancy and childbirth are two acute events that can stretch the muscles of the pelvic floor. In fact, research shows that giving birth increases the risk of pelvic floor

dysfunction by 18% after the first child and 32% by the third.

There are many types of PFD and incontinence is the most common. Urinary incontinence is the involuntary loss of urine.

There is stress incontinence–the loss of urine from activities such as sneezing, coughing, laughing, running or jumping.

Urge incontinence is when you have a strong and sudden need to urinate, and the bladder squeezes or spasms and you lose urine. Mixed incontinence–the most common in older women–is a little of both. Pelvic pain is another type of PFD. Pelvic pain is pain felt anywhere in the pelvic region.

PFD can be truly debilitating and can interfere with everyday activities. Imagine being at work and not knowing if you are going to have an accident.

Suppose you had a fear of leakage every time you met your running group. What about having so much pain that you can’t use a tampon or have normal sexual activity? Or imagine being a kid at school and worrying about wetting your pants.

Well now that you imagined it, let’s use energy and resources

to fix it! Pelvic floor dysfunction is a growing field within women’s health practices. Those who suffer from it are talking more openly about PFD and recognizing there are treatment options.

Hey, I get it. Who wants to be sitting around at the coffee shop talking about urinary incontinence or pelvic pain? But until we do, millions of American women are going to suffer. A women’s health physical therapist (pelvic floor specialist) can discuss your history and symptoms with you and develop a treatment plan that may include manual therapy, home exercises, and behavior modification. Pelvic-floor physical therapists want to educate and empower women so they have the tools necessary to help themselves get stronger, reduce pain, improve leakage, and meet other health and fitness goals.

Lauri Friedman, MSPT is a physical therapist at FOUNDATIONperformance Sports Medicine in Pawtucket RI. She works with orthopedic and sports-related injuries with a special interest in women’s heath. Lauri lives on the East Side with her husband and three children. Lauri can be reached at lauri@foundationperformance.com

www.rifitmag.com | volume one issue five

39

Cutting Thr

A Practical Fie ld G u i

by Brian A. Guadagno, CEO, Raw Elements USA

2014 will provide a full year of sunscreens carrying the newly required FDA labeling changes. Along with labeling changes, the manner in which sunscreens are tested and are required to perform in regards to broad spectrum protection has changed. While the labels on sunscreen products should be a bit less confusing, it is still important for consumers to understand how to make their selections. The greatest challenge for consumers is how to go about choosing, and even more importantly, how to go about using sunscreen effectively. Understanding background on UV rays and how they affect the skin is an important place to start.

There are two types of ultraviolet rays that are of concern to our skin: UVB and UVA. UVB rays are primarily responsible for reddening or “burning” the outer layers of skin. UVB damage can cause skin cancer. Each incidence of sunburns that lead to peeling is believed to increase one’s risk of skin cancer by 50%. UVA rays, the “tanning” rays, are deeper penetrating and responsible for long-term skin aging, wrinkles and cellular damage. UVA rays are now believed to be a key contributor toward the most aggressive and potentially deadly form of skin cancer, melanoma. To easily remember the effects of the two types of ultraviolet rays, think: UVB-burning/sunburn, UVA-aging/tan. Overexposure to both UVA and UVB rays is carcinogenic and can cause skin cancer.

Fact: Skin cancer rates continue to rise as does the use of sunscreen. There may be contributing factors which come into play that do not have anything to do with sunscreen or its application. That said, the single most important job of an effective sunscreen is to truly attain and maintain balanced broad-spectrum protection. Broad-spectrum protection refers to a product’s ability to effectively mitigate the harmful effects of both UVB and UVA rays. Under the new FDA regulations, a product marked “Broad Spectrum” will now be mandated to filter a required amount of UVA relative to its SPF (UVB) claim.

One crucial point most consumers are unaware of is this: The manner and amount of sunscreen the consumer applies will dramatically affect sunscreen performance. It is critical to seek sunscreens that contain active ingredients that provide broad-spectrum protection, and just as critical to be certain to apply and reapply properly.

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RIFIT | Fitness, Health and Wellness

How to Choose Sunscreen Effectively 1. Choose Broad Spectrum Zinc Oxide protection. Don’t let the term “Broad Spectrum” on the label make the sale; look deeper. There are 18 FDA-approved active ingredients in sunscreen that provide protection. While many of these offer UVB protection, only four offer any UVA protection. Zinc Oxide is the only ingredient that physically blocks the entire range of UVA & UVB. Zinc Oxide sits on top of skin and is not absorbed like the other ingredients. Plus, it doesn’t irritate your skin. Look for Zinc Oxide percentages to be over 18% if Zinc Oxide is the only active ingredient.

2. Use SPF 30(+), beware of lower or higher numbers. It is widely accepted that SPF 30 is the benchmark needed to provide adequate UVB protection. In FDA-mandated, controlled testing, SPF 30 sunscreens filtered 97% of UVB rays while SPF 50 only filtered 1% more at 98%, and SPF 100 would only offer 2% more at 99%. In a real-life setting, however, it is very unlikely that filtering more than 97% of UVB rays is plausible. Furthermore, extremely high SPF claims may provide a false sense of security while possibly doubling the amount of chemical skin absorption needed in the formulas and risking excessive UVA exposure.

3. Choose “Very Water Resistant” and use caution with spray-on products. The term “Very Water Resistant” is regulated by the FDA. It represents a sunscreen’s ability to remain effective after 80 minutes of exposure to water, while “Water Resistant” refers to 40 minutes. “Waterproof” and “All Day Protection” claims are no longer allowed. A product that is “Very Water Resistant” will likely offer better sweat resistance. Ultimately, a “Very Water Resistant” sunscreen that has performed well for you in the past is a wise choice in the future. Use caution with spray or powder sunscreens because the applicators expel excess amounts of chemical ingredients that immediately become inhalants and pose a potential health hazard. Furthermore, it is nearly impossible to determine the correct dose for application.

How to Use Sunscreen Effectively 1. Sunscreen is the last line of defense, not the first. It is imperative that a complete approach toward sun protection

rough the SPF Label

ide t o C h o osing & Using Su n screen Effe c tiv e ly !

is used, and contrary to popular belief, no sunscreen alone will keep you totally protected. It is always suggested to stay indoors during the peak sun hours between 10am and 2pm, seek shade and wear protective clothing and hats.

Avoid extended periods of exposure, and never allow skin to sunburn. Finally, avoid a deep tan, as both UVB and UVA rays cause skin cancer.

2. Apply the correct amount. In order for sunscreen to be effective as advertised, the correct amount must be applied.

The FDA regulates that all sunscreens must be SPF tested in the amount of 2mg of formula per square centimeter of skin.

What this means is that an adult wearing only shorts must use one full ounce of sunscreen per application to cover all the exposed skin properly. Approximately a teaspoon-size amount is needed to adequately protect the face, ears and neck. Using less than the correct amount drastically reduces the sunscreen’s ability to protect the skin and the SPF claim will not be met.

the single most important job of an effective sunscreen is to truly attain and maintain balanced broad-spectrum protection

3. Apply early, reapply often. The vast majority of chemical sunscreens require early application, at least 30 minutes prior to sun exposure to be effective. Reducing this time period will reduce the effectiveness of the sunscreen.

It is imperative to reapply sunscreen often, at least every eighty minutes during long periods of sun exposure.

Regardless of how water resistant a formula claims to be, it is wise to reapply after any water exposure, sweating, or towel drying. Applying early and reapplying often will give the sunscreen the best chance to perform effectively. ŠCopyright 2014 www.rawelementsusa.com

www.rifitmag.com | volume one issue five

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City/Town of Residence: Rumford Age: 29 Occupation: Artist, entrepreneur and nonprofit program coordinator Your sport or fitness activity: CrossFit Prowess and Eyes of the World Yoga Events you are training for: I’ll be competing in a bunch of fun adventure races with my CrossFit gym like the Tough Mudder, but the one I’m most excited about is the Ragnar Relay, which is a 200-mile running relay from Hull to Provincetown!

What is your proudest fitness accomplishment?

I’ll never forget the feeling of my CrossFit “firsts” – my first rope climb, first unassisted pull-up, 250-pound deadlift, 200-pound back squat, etc. All things I NEVER thought I’d ever be capable of. The best part is, it’s just as exciting to witness somebody else getting their “firsts” as it is getting your own. We have a really great community!

One thing people don’t know about you: I sometimes pair my morning green smoothie with chocolate chips.

Favorite quote “Courage is not the absence of fear, but rather the judgment that something else is more important than fear.”

Best thing about living in RI: It’s a three-way tie between the beautiful beaches, the amazing restaurants, and the sense of community!

Fitness tip for RI Fit Readers: There’s a real magic that can take place from group-based exercise. Community is stronger than willpower. I’ve formed some of the most meaningful friendships and made some of the best memories of my life through my local CrossFit Gym (CrossFit Prowess).

What motivates you?

I get really motivated by recording my workouts; it’s so helpful to have benchmarks. I’m always trying to beat my old times.

Best local eats: I’m a HUGE fan of Flatbread Providence! They do a lot to give back to the community, and their emphasis on locally sourced, organic ingredients is something that is really important to me.

Plus, they spin vinyl records! Try the Mopsey’s pizza paired with a Gray Sail Flyin’ Jenny. You’ll thank me later, I promise.

What’s on your nightstand?

A handmade gratitude journal, “Real Magic” by Dr. Wayne Dyer, and a bunch of salt lamps.

Favorite cheat meal/snack The flourless chocolate brownie from Wildflower Cafe has taken my passion for chocolate to new, unexplainable heights!

What do you like to do in your downtime?

Outside of my love for fitness, I’m also wildly passionate about making art. I have an Etsy shop where I make and sell handpainted silk scarves, and I also make mixed media paintings with silk, ink, oil and wax. One of my goals for this year is to exhibit some work publicly—it’s been a few years since I’ve gotten new work out in the world!

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Give group exercise a shot and shop around. Try lots of different studios/gyms and take classes with lots of different teachers.

Find an activity, or two, that really resonates with you. Find a place that you get excited about showing up to, and maybe even a little scared. Getting out of your comfort zone will make you grow in ways you never imagined. Find a place where you know you will be cared for, protected, and encouraged—a place where your health and wellbeing are a top priority to the gym owners—and then commit to sticking with that activity. It will transform your entire life, as it has for me.

Joseph P. Goddard, Agent New York Life Insurance Company 10 Orms Street, Suite 410 Providence, RI 02904 (401) 276-7410 jpgoddard@ft.newyorklife.com

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SKIN WITH CELLULITE

by Anna Golub, East Providence, RI

Cellulite is the most esthetic complaint for women. A common misconception about cellulite is that one must be overweight to develop those dreaded dimples. But, that is simply not the case.

Anyone can get it, because everyone has subcutaneous fat—the type of fat that sits under the skin.

The lumpy appearance of the skin is caused by fat cells bulging upward; however, the primary reasons this problem occurs are because of a poorly functioning lymph drainage system, estrogen imbalance and weak connective tissues beneath the skin.

Recognizing this cause of cellulite as a medical condition can help us to understand how our bodies function and treat them properly, eliminating the problem.

There are three major factors inducing cellulite formation:

Connective Tissue Abnormalities

Cellulite occurs when the waste removal process slows down and connective tissues become saturated with water and wastes. The area thickens, hardens and forms immovable pockets beneath the skin. The accumulation of toxic substances weakens the skin’s support structure, causing a loss of calcium, iron, magnesium and potassium.

Cellulite New Look on the Old Problem

Poor Circulation

Water, blood and lymphatic fluid constantly circulate through the cells, bringing oxygen and nutrients to the tissue and cleansing them from waste.

When small blood vessels become fragile, they leak excess fluid, which accumulates in the compartments between the fat chambers. This effect increases pressure within the tissues, resulting in poor lymphatic drainage.

As excess fluid is retained in dermal tissues, fat globules cluster together and inhibit venous return. This vascular damage results in decreased collagen synthesis and an inability to repair tissue damage, which weakens the dermis. Increasing circulation may help by increasing lymph flow.

Poor Lymphatic Drainage

Cellulite is the accumulation of toxins and waste materials in the cells that the body is unable to eliminate. It occurs when lymph systems become sluggish and the dermis weakens. During a stage of hormonal imbalance, estrogen increases the size of fat cells and produces water retention. Because the body does not naturally discharge toxins, they harden and store at the cellular level.

Treatment Strategies

In order to properly treat and prevent cellulite, we must improve circulatory and lymphatic systems and detoxify the body. This can be done with

SKIN WITHOUT CELLULITE

pressotherapy, an exclusive detoxifying treatment that helps to promote the body’s natural toxin-clearing function through effective lymphatic drainage.

Pressotherapy reduces water retention and helps the body remove toxins and waste products out of the peripheral tissues—including cellulite tissues—by boosting both blood circulation and lymphatic drainage. The body then naturally expels toxins, excess water and waste products. Pressotherapy also helps transport fat molecules from the cellulite tissues into the general circulation for oxidation in the muscles and other organs.

Exercise also stimulates the cleansing process, but we are talking about the internal body. If the body is toxic, one will always have cellulite. However, that’s not to say that exercise does not play an important role in the reduction and prevention of cellulite. In fact, exercising regularly, maintaining a healthy weight, eating a healthy diet loaded with fruits and vegetables, and reducing stress are all essential and work together with medical devices and supplementation to make those dreaded dimples disappear.

Anna Golub, owner of Renaissance Clinique in Providence, is an award-winning clinical esthetician, herbalist and nutritionist with more than 20 years of experience. As the formulator of VITANA, a natural skin care line, she takes a cutting edge, holistic approach to dramatic skin transformation and result-oriented anti-aging treatments. For more information, call (401) 521-0762 or visit HolisticSpa.us or Vitana.us.

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FITNESS WELLNESS

That’s Smell-tastic!

HEALTH

by Amy Vincent, Providence, RI

When was the last time you asked, “What’s that smell?” Now think about which word you would use to describe the odor (stench, reek, stink) or the scent (fragrance, aroma). Welcome to the good, the bad and the super powers of smelly.

Fact is you can read through your olfactory content about the regular disco dance taking place between your nose and your brain in volumes of heavy science literature, or you can trust you already know this from your personal lifetime full of experiences highlighted by smell. Your brain will ignore what it regularly smells on a repeated basis, but take action when, in an instant, an unrecognized detection triggers a memory or a voyage into interpretation and understanding led by smell. For example, three explicit smells come to mind that cause quick reactions for me: pancakes, National Grid and unicorns.

Like when I smell maple syrup, prior to actually tasting it, the roof of my mouth turns it into a sugar cave with a tiny Neanderthal tracing away. I also imagine sugar cubes getting a spray tan.

These images in my brain start with something I smell, and it’s not long before I taste maple syrup. Note to self: the start-up is always smell and the reactions can be fascinatingly predictable or completely unknown if only momentarily. Much like the smell of gas when I realize that I have left the pilot on somewhere. This drill is a tad different than the joyous maple syrup experience because as the scent travels into my nose through my throat directly down to my stomach, I usually ask, “Is someone starting a car in my kitchen?” When I don’t actually see a car or a mechanic or John Travolta singing “Greased Lightning,” I remind myself that the metallic, heavy, chemical scent is actually a poisonous gas, and I make my way to turning off the burner.

Again, I find myself explaining to the dogs how I understand their frustration with me and the fact that paws do not have thumbs. Certainly last but not least, I think all speaking creatures would agree that certain smells actually cast spells and well, you know, it’s not long before Barry White is playing somewhere with scented candles. If you’re asking, “What’s smell got to do with it?” I’d like you to meet my friend, Calvin Klein. The Obsession ads paved the way in smolder city with a smell-tastic launch of watch what happens when I show a picture of this guy’s nose in this girl’s neck.

So how can any of this work to our advantage? There will be no discussion of da’ stinks here; lots of things smell bad, Captain Obvious. Nobody wants to read about them. What I want to share with you are two basic scents and how you can influence a favorable change. Aroma therapy does not require that you no longer wear a bra, learn to chant in Sanskrit, or stop watching Fox News. Let’s just work on creating an awareness that clues you into how you can manage specific instances in your life using smells.

Start with the fact that it is more than likely that you’re having one of two kinds of days: everyone at work wants to poke your eyes out as you keep explaining how you arrived two hours

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early or the thought of starting your engine is so overwhelming that while brushing your teeth you see yourself as a silent movie star miming the word “why” over and over. Your dilemma is either you need to calm the bleep down or you need to wake the bleep up. Here are two simple remedies you can mix up tonight for under $15 each. I’d spend a bit of time in that great, big beautiful market that arranges apples so perfectly that most fourth grade students argue that the pyramids are red. Folks that work here are super, smiling, happy, and helpful and the product supply is everything Hoover promised.

Lavender: This scent is primarily floral so it is best used to calm, soothe and promote a general state of rest. It can be used for minor burns, so keeping it in the kitchen benefits two-fold as you busily clang around grabbing hot pan handles. Favorite mix: equal drops of lavender, geranium, and roman chamomile into jojoba oil. Do something cool like get the bottle from a yard sale and say it’s an ancient gypsy remedy that your grandmother invented, even if your grandmother is really an accountant. Keep it with you at family holidays, the Registry of Motor Vehicles and public school meetings.

Mint: The variations of mint are extensive, but all classify as herbal. A sniff will surely revive, and provide some serious stimulation. Favorite mix: fill a spritz bottle with equal drops of mint, eucalyptus, and orange into equal parts grape seed oil and witch hazel. Give the spritzer a name like “Willona” from the show “Good Times” because she certainly could handle anything. If you find yourself in a position described as slumped, give it a spray, lovey.

Amy Vincent has two teenagers who are not in therapy, lives with two dogs that are writing a tell-all book, believes the best education is free and is known to quote a line from the Godfather once a day. She enjoys looking at art and talking about it if no one else is around and spends a lot of time thinking about how to make the world a better place because most people deserve it.

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47

FITNESS WELLNESS HEALTH

Acupuncture As A Remedy For

Back Pain

by David A. Griffiths

If you suffer from back pain, you probably would not consider acupuncture as a treatment until you have exhausted many other alternatives. However, acupuncture is a type of ancient Chinese medicine that’s been around for over 2,500 years, and throughout this time, it has been used for back pain relief, increasingly so in these modern times.

While it is not traditionally a part of Western medicine, nowadays your doctor is quite likely to send you for this treatment if you are suffering from back or neck pain either persistently or due to accident or injury.

If you are going to have this therapy, you may want to know a little about how it works. The general belief is that the body has 20 energy flow patterns called meridians or pathways.

It is thought that the life force or vital energy, known as the qi (it is pronounced chee), flows through these pathways and is considered to be essential to maintaining good health. There are over 2,000 points on our bodies that connect with these pathways and it is at these points

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that the hair-thin needles are inserted.

This is done in varying, specific combinations depending on the treatment required. These actions are believed to either correct the flow of qi or to reinforce it.

Even though it cannot be proven that this works as a type of pain relief, it is thought that the central nervous system is stimulated. Most patients say that they get a pins-and-needles sensation upon the insertion of the needles and indeed into the duration of the treatment, which usually lasts about 15 to 30 minutes. Some people report that they feel energized or even very relaxed, so it appears as if the effect can be somewhat different depending on the individual.

The acupuncturist will use up to 20 metallic needles during a treatment session and the depth they are inserted is dependent upon the area—deeper muscular or fatty areas need more penetration and the scalp, for example, would be just below the surface. The practitioner may turn the needles one way or another depending on what they are trying to achieve; in my personal experience, they were turned on insertion, then

again about half way through the treatment. At no point is the treatment painful. There is a mere sensation of the needles going in, but they do not feel sharp at all because, unlike needles used for injections, an acupuncture needle’s tip comes to a smooth point without sharp edges.

They are also about 20 times thinner than a hypodermic needle. In my experience, the most troublesome part of the treatment is lying in the same position without moving for up to 30 minutes, especially if you suffer from back pain.

Although there are many medical experts who believe acupuncture is an effective way to treat certain conditions such as back pain, there is no true consensus. Some adhere to the theories of qi and meridians, while others attribute acupuncture’s benefits to the biological changes that are brought about in the body as a result of treatment. Needless to say, there will always be the skeptics who deny that acupuncture has any effect at all, but in my opinion, if you are suffering from ongoing back pain, it is certainly worth trying.

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FITNESS WELLNESS HEALTH

THE SWEET SMELL OF

ANYTHING!

by Timothy Sullivan, Cranston, RI

Seasonal allergies can be a horrible experience. Fortunately for most people, they are only a nuisance. When a person comes in contact with a substance they are “allergic” to, the body releases chemicals known as histamines, which cause symptoms such as irritation, swelling and itching.

When one goes to the pharmacy or the doctor’s office, the most common remedy is to prescribe a drug known as antihistamine, which reduces or blocks histamines. The result is an alleviation of the symptoms. Millions of people swear by the effectiveness of such medications to the extent that some people use them on a daily basis depending on the environmental conditions.

There are problems with relying on antihistamines. First of all, they don’t address the cause of the allergic reaction, just the symptoms. Second, these drugs have side effects that can be hazardous to not only the taker of the medicine, but also those around them. Third is the fact that these drugs can be expensive!

There are alternatives that people should definitely try that are not only harmless, but tasty, too!

I have personally recommended that several friends and their families eat a small amount of local honey during allergy season this year, and they couldn’t be happier with the results. It has obviated their need for antihistamines and they feel great.

The reason for its effectiveness is that the local honey helps your body’s immune system protect itself from the various pollens

in the local area. The way this works has to do with how the immune system works. The immune system largely reacts to the environment through your stomach. Little particles like pollen stick to the mucus on the lining of the esophagus, which in turn is swallowed into the stomach. The immune system reacts to these minute particles and creates antibodies to those elements it senses and has helped humans thrive as a species in a world full of germs and allergens. Local bees come in contact with thousands of local plants’ flowers and pollen as they go about living their lives and making their hives from which honey is derived. The result is that trace amounts of a wide variety of local pollen are present in the honey you buy at the local farmers market or grocery store. The trace amounts of these local elements are enough to assist your immune system in creating enough natural resistance to local allergens to obviate the need for antihistamines!

A study performed by Penn State University in 2007 found “Significant differences in symptom improvement were detected between treatment groups, with honey consistently scoring the best and no treatment scoring the worst.” This test compared honey, DM (dextromethorphan, a commonly used cough medicine) and no treatment. The conclusion reads as follows: “In a comparison of honey, DM, and no treatment, parents rated honey most favorably for symptomatic relief of their child’s nocturnal cough and sleep difficulty due to upper respiratory tract infection. Honey may be a preferable treatment for the cough and sleep difficulty associated with childhood upper respiratory tract infection.”

The rule of thumb is that the honey needs to come from a source that is within 250 miles of your home to enjoy its allergy-fighting aspects.

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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City/Town of Residence: Johnston Age: 44 Occupation: Personal Trainer/Health Coach, Body Made Better Fitness Your sport or fitness activity: Weight Training, Running, Obstacle Courses Recent events you have competed in: Cox Rhode Races - Half Marathon (May 2014) Events you are training for: Insane Inflatable 5K (October 2014) What is your proudest fitness accomplishment?

After starting an unexpected love affair with running, I’m proud to say that I have completed two half marathons—one last year and one this year.

the Sopranos and was asked to perform for Donald Trump… imagine that?

Favorite quote “And the day came when the risk to remain tight in a bud was more painful than the risk it took to blossom.” -Anais Nin Best thing about living in RI: I love that we are a small and close-knit state. You cannot talk to someone without them somehow knowing someone you know. I lived in NYC for 12 years and returning home to Rhode Island in 2009, although an adjustment, has proved to me that this state really is my home. Some of my favorite things that I rediscovered after moving back include a beautiful and revitalized downtown Providence, wonderful bike paths throughout the state and some of the yummiest Italian food one could hope for.

What motivates you?

After losing my mother to lung cancer in November 2010, I became motivated and inspired to live life to the fullest in a way that was never granted to her. Her message before passing away was to appreciate your body for all it can do, never abuse it but instead live healthy, own your life, and cherish your health.

My very first 5k in October of 2012 was in memory of both my mother and my grandfather.

Best local eats: Love Gregg’s…I’m a true Rhode Islander!

What’s on your nightstand?

Eye glasses, a picture of my mom, a stack of health and fitness magazines and usually a huge glass of ice water.

Favorite cheat meal/snack: Anything caramel or Toffee Crunch Cake from Gregg’s.

What do you like to do in your downtime?

Downtime? What is downtime!?! I like to be active in my “downtime,” so I don’t really have a moment that could classically be deemed that way. I’m usually found running or living in the gym early each morning. Also, I love to cook up new healthy recipes and find ways to encourage others to embrace their inner athlete!

One thing people don’t know about you: I used to be a Marilyn Monroe impersonator for a couple years while living in NYC. I performed for some of the cast of

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Fitness tip for RI Fit Readers: Stop overthinking getting fit and eating right. In this life you need to just get up and move that body. Whether it’s a short walk, a Zumba class, taking the stairs, eating a smaller portion or promising to just put water back into your daily regimen. People tend to get overwhelmed thinking they need to do it all at once.

It does not need to be that way. You have to make small daily improvements and believe that you are worth those changes. I’m a very big believer in the mind/body connection—if you get your mind on board with the changes, your body will do anything you believe and embrace it as true.

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You vs.

Summer

by Brittany Drozd, Providence, RI

Picture this: You’ve worked really hard since January to work out regularly, cut out sugar and carbs, and make your needs to get healthy and improve your life a priority.

Fast forward to July: You’re at happy hour on a Tuesday drinking beer and sharing nachos with friends. You’ll end up staying out late and feeling terrible for work tomorrow. You’ll soon forget the pain and repeat the cycle on Thursday, Saturday, and so on.

What happened???!! You were doing so well with your health and goals!

Summer

Even those with the best of habits and intentions succumb to the stronghold of summer. Its long, warm nights, laughter, and relaxation… Wait, what am I saying?! You’ve worked so hard to get this healthy. Are you really going to let it all go now?

You wouldn’t be reading RI Fit Magazine if you weren’t interested in your health and wellness. Summer can sneak up on you and attack your wellness goals and all the progress you’ve made without much notice.

Before you know it, you could be back where you started–at your old weight, with your poor diet and inconsistent exercise.

Avoid this regression by making a plan for summer success! Know your obstacles and determine action steps to overcome them ahead of time.

Here are some common obstacles that you’ll encounter this summer, and ways to overcome them in order to maintain your health and wellness:

You vs. Time with Friends

Who wouldn’t want to see more of their friends and family this time of year, whether it’s at a BBQ, the beach, or doing something active? The key here is quality over quantity. If you say yes to everything, you will end up exhausted and overwhelmed. Ask yourself, “How does this outing serve me? Is this something that makes me happy?”

You vs. the Gym

Not getting to the gym because you’re spending too much time hanging out with friends? Get a sweat buddy! Tell someone your fitness goals for the summer and make a commitment to keep each other accountable. Find a time to exercise together, because you’re more likely to keep that appointment with them.

You vs. Food

Make a list of the foods you can have all the time, for example fruits and vegetables; food you can have once daily, such as dairy or breads; and foods that you never want to be eating,

Will You Lose? like super sugary foods or bagels.

Make these three lists based on your diet and goals ahead of time in order to avoid nutrition sabotage on a weekend getaway.

You vs. Beer

Who doesn’t like a Summer Shandy when the sun is out on a Sunday afternoon? The key to this one is moderation. When we tell ourselves “no” to something, it can make us want it more. Figure out the number of drinks you want to have based on your wellness goals and set that limit before you start drinking. Always make sure you have a designated driver too!

You vs. Sleep

Sleep is one of the most important wellness indicators that everyone forgets about. If you’re not getting good sleep, then your work, relationships, and fitness will likely suffer too. Set a curfew for yourself! Determine an amount of time that you require for adequate rest–aim for at least 7 hours.

Starting from the time you need to be at work the following day, count backwards to the time that you’d need to be in bed to get your adequate sleep. This is your curfew time!

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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FEATURED NONPROFIT

Medals4Mettle

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Medals4Mettle is a non-profit organization that collects earned finishers’ medals from half marathoners, marathoners and triathletes, and presents these medals to patients fighting chronic or life-threatening illnesses.

with Hasbro Children’s Hospital, the Connecticut Children’s Medical Center, the YMCA Livestrong Program, the Cancer Connection of Western Mass, Ronald McDonald House Providence, and other local support groups.

Since 2005, the volunteers that coordinate M4M chapters worldwide have presented over 45,000 to children and adults in hospitals, children’s cancer camps, burn camps, and other care facilities.

If you wish to donate your earned half marathon, full marathon, or triathlon medals, they can be mailed in. We ask, if possible, that you remove the ribbons first.

The medals are presented as a celebration of the human spirit, knowing that while medal recipients may not be out on a race course, they are often fighting in the race for their own lives. Medal donors relate to when they’re in a race and see hundreds of people they don’t know cheering them on the course or at the finish line. The presented medals encourage their recipients, recognizing them for their bravery and strength in dealing with their diagnosis and treatment.

When the medals are presented, M4M explains all the hard work and training that goes into preparing for a difficult race, and that the person who earned the medal wanted it to go to someone who they believe deserves it more.

Medals4Mettle RI PO Box 16382 Rumford, RI 02916 We also have drop boxes at Rhode Runner Sports in Providence and YMCA Kent County in Warwick.

For more information, to request a medal for an individual or for a support group, or to inquire about volunteering, please contact:aherrmann@medals4mettle.org

The RI Chapter of Medals4Mettle works with organizations in Rhode Island, Connecticut and Massachusetts to visit patients in hospital or group settings. The chapter partners

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57

MARJORIE HERNANDEZ Age: 41 Profession: Height:

Team Beachbody Coach

friend because it was quick and easy. Also, I didn’t eat a lot of vegetables. Lastly, I would always eat late at night, then go to bed.

What dietary changes did you make?

5’4”

I stopped putting bread on the table. I began having 5 small meals a day, instead of 3 big ones. I learned what kinds of healthy snacks to have. I have also adjusted my eating times so my body has time to digest before I go to bed. Vegetables have become a mainstay in my diet.

Beginning Weight: 264 Ending Weight: 196 Size Before: 24

What is your go-to healthy snack?

Current Size: 16

Yoplait Light Yogurt. There are so many different flavors.

How long has it taken you to reach your goal?

What food will you not give up?

Chocolate! I don’t feel I have to, but I do moderate it. I can have a couple chocolate wafers and just let them melt in my mouth.

I started in 2011, and from 20122013, I maintained what I lost. At the end of 2013, I refocused to finish losing the rest of the weight I originally wanted to.

What advice do you have for others to inspire them to lose weight?

What was your motivation to lose weight?

I have had arthritis for about 20 years.

At the end of the day, I was unable to stand without help because my joints were so stiff. I had to use furniture and walls to help me move around. I was unable to keep up with my kids. I thought I would be in a wheelchair in no time and that wasn’t an option.

BEFORE

How often do you work out?

I currently work out 6 days a week.

What were your worst diet habits before you began to lose weight?

I would eat a lot of carbs, which made me so tired that I just didn’t want to do anything. I always had bread at the table with every meal, no matter what it was. Junk food was my

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I tell people to take the first step.

Sitting and giving up will only make it worse. Everyone feels they can’t do certain exercises, but there is always a modification.

Also, you don’t have to go it alone.

There are friends, family, even coaches out there who are willing to help. Losing the weight will give you more energy, improve your health, and increase your quality of life.

AFTER

Additional Comments:

People have to understand this is not a diet; this is a lifestyle change and a journey. It will take time. It might be hard at times and you may want to quit; however, the reward for continuing is so much greater. You will do things you never thought you were capable of, or thought you would never do again.

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

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

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

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

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

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

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

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E V E

Friday, July 4 8:00 AM USA 5K Celebrate the 4th of July on this flat and fast scenic course.

Newman YMCA Seekonk, MA Sunday, July 6 12:00 PM Urban Dare Providence Urban Dare is the race where smarts can beat speed.

Ri Ra Irish Pub Providence, RI

Saturday, July 12 6:30 AM UnitedHealthcare Jamestown Half Marathon The course will lead runners around the island, historic Jamestown, the Pell Bridge and Narragansett Bay. Newport Grand Newport, RI Saturday, July 12 9:00 AM Little Compton Road Race Great race T-shirts for all entrants; food & refreshments; music and fun!

Little Compton Community Center Little Compton, RI Saturday, July 12 9:00 AM Run with the Beavers Trail Race Two race options for runners: a two loop 10 miler and a one loop 5 miler.

Casimir Pulaski Memorial State Park Chepachet, RI

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Sunday, July 13 8:00 AM 2014 Tri-Community YMCA Biathlon Choose to do the whole race or create a relay – one can swim and one can run!

Camp Foskett Charlton, MA Sunday, July 13 8:30 AM RICORP 5K for Youth in Care Provide an opportunity for youth in care to access the benefits of physical activity Slater Memorial Park Pawtucket, RI

Saturday, July 19 5:00 PM 43rd Annual “Summer Sizzler” 5.5 Mile Road Race Fantastic prep race for the Blessing of the Fleet, our 5.5 mile course is as challenging as their 10 mile course!

St Mary’s Feast Society Cranston, RI Friday, July 25 6:00 PM 43rd Annual Narragansett Lions Club Blessing of the Fleet 10 Mile Road Race Approximately 3900 runners, walkers and wheelchair entrants compete on a scenic and certified 10-mile course through historic Narragansett.

Narragansett Pier Middle School Narragansett, RI Sunday, July 27 8:00 AM 5K and Tri to Crush Cancer Sign up to bike, run, and swim to raise money to fight neuroblastoma, or just come for the fun and games!

North Attleboro Town Hall Attleboro, MA

Sunday, August 3 10:00 AM 6th Annual Colon Cancer Awareness 5K Walk/Run The track is entirely within the City Park an enjoyable walk by the water and thru the woods.

Warwick City Park Warwick, RI Sunday, August 3 10:30 AM 2014 Block Island Medical Center 5k Fun Run A 3.2 mile/5k run on the most beautiful beach on Block Island.

Fred Benson Beach Pavilion Block Island, RI Sunday, August 10 9:00 AM Bobby Doyle 5 Miler Join us for a post race party at Twin Willows!

Narragansett Pier Middle School Narragansett, RI Sunday, August 17 10:00 AM 11th Annual Common Fence Point 5 Miler Race starts and finishes at the Community Center with some nice views of Mt. Hope Bay and the Sakonnet River.

Common Fence Point Community Hall Portsmouth, RI

NT S

Saturday, August 23 10:00 AM 1st Annual 5K to Protect the Bay Enjoy a flat and fast course on a mix of paved and dirt roads with breathtaking views of Narragansett Bay. Prudence Island Prudence Island, RI

Sunday, August 24 6:30 AM The Rhode Warrior Half Iron Distance Triathlon Misquamicut State Beach Westerly, RI Sunday, August 24 9:00 AM 2014 Brandon Motta Fund 5k and 2 Mile Fun Walk The race will be timed. Will have fun activities for children at the beautiful scenic Colt State Park.

Colt State Park Bristol, RI Sunday, August 24 9:00 AM Tutu 5K Run/Walk A fun filled 5k run/walk with a Tutu theme. This race is for women and brave men! Tutu’s optional!

Francis Farm Rehoboth, MA Sunday, August 24 7:00 AM Wild Dog Triathlon Lincoln Woods State Park Lincoln, RI

Sunday, August 24 10:00 AM NGARI Rhody Run for the Troops 5K Put together to support our Soldiers and Airmen in the State of RI. Quonset Air National Guard Base North Kingstown, RI Saturday, August 30 9:30 AM PawSox 5k Race/Walk Proceeds to benefit the Pawtucket Red Sox Charitable Foundation.

McCoy Stadium Pawtucket, RI Saturday, September 6 8:30 AM YMCA Andrew Reed Triathlon Challenging sprint triathlon.

Camp Massasoit Johnston, RI

Saturday, September 6 10:00 AM Kent Hospital NK5K Race day features a 5k Run/Walk and Youth Races of varying distances.

North Kingstown High School North Kingstown, RI Saturday, September 6 1:30 PM 39th Annual Run Around the Block The race course is 15 kilometers (9.3 miles) of rolling black top roads arranged in a loop.

Block Island Block Island, RI Friday, September 12 6:00 PM Charlie Stavros Memorial On the Beach Run FREE end of summer 3 mile run on the beach, put on by Westerly Track Club.

Westerly Town Beach Westerly, RI

Friday, September 12 6:00 PM Providence Firefighters 5k The Providence Firefighters Local 799 is hosting a fun 5k in beautiful Roger Williams Park.

Roger Williams Park Providence, RI Sunday, September 21 10:00 AM Vino and the Beasts 2014 Run through the Vineyards in a 5k run with obstacles sponsored by Beast Mode Athletics and Jonathan Edwards Winery.

Jonathan Edwards Winery North Stonington, CT Sunday, September 21 11:15 AM CVS Caremark Downtown 5k Rhode Island’s largest family race. 21 youth races starting at 8am. USATF championship.

Francis Street Providence, RI Saturday, October 11 8:30 am - 12:00 pm 3rd Annual Steven K. Latimer Memorial 5K Families Against Violence Run/Walk Funds benefit the Steven K. Latimer Memorial Scholarship Fund, providing scholarships to RI children who have lost either a parent from violence.

Roger Williams Park Temple to Music FOR MORE EVENT INFO OR TO POST AN EVENT VISIT US AT RIFITMAG.COM

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61

RI FIT BITS

30 MINUTES

The amount of time it takes for sunblock to fully soak in and protect you from the sun’s harmful UV rays

650

CALORIES One Hour of vigorous swimming will burn up this many calories.

60% 750 of your body is actually made up of

water

CALORIES

MOSQUITOS can find warm-blooded mammals from 100 feet away

65%

The amount of people in the U.S. that don’t know how to swim

Is what you consume in a jumbo hot dog & large beer at the ball park when you go to a sports game

5.5

GALLONS

The average American

eats 15 lbs. per year of

WATERMELON 62

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U.S. citizens consume about this much ice cream on average per year

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