RI Fit Magazine - Volume 1, Issue 2

FIT RI

FITNESS HEALTH WELLNESS

FREE

volume one issue two

COME FLY WITH

ARIELLE ARTS

7

SECRETS

OF FAT LOSS

Rhode Island’s Own

CocoFuel

PLUS

+

Fit Over 50 Weekend Warriors Fitness Enthusiasts Weight Loss Success Gotta Have Sole FEATURED NON-PROFIT:

Finding the Perfect Gym

COVER PHOTO KATHERINE OBARA ADRIENNE RAHEB

FEATURED CHAMBER: Westerly Chamber of Commerce

THIS MONTH’S FEATURED RECIPE: ASPARAGUS ALMONDINE. DETAILS INSIDE www.rifitmag.com | volume one issue two

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RIFIT | Fitness, Health and Wellness

INJURED?

THEN GET TREATED!

Orthopedics, Sports Injuries Post Surgical Rehabilitation Sprains, Strains & Tendonitis Work Related Injuries Motor Vehicle Accidents Back & Neck Pain Headaches & TMJ Arthritis & Osteoporosis Women’s Health Chronic Pain Conditions Geriatric & Pediatric Services Neurological Disorders Balance Problems Athletic Training Pilates, Fitness, Wellness and more...

Appointments Available Within 24 Hours

Pawtucket 129 School Street Pawtucket, RI 02860

East Greenwich 5750 Post Rd, Suite 1A East Greenwich, RI 02818

Barrington 310 Maple Ave #104 Barrington, RI 02806

East Side 45 Seekonk Street Providence, RI 02906

North Providence 1401 Douglas Avenue North Providence, RI 02904

Riverside 1525 Wampanoag Trail Riverside, RI 02915

Smithfield 41 Sanderson Rd #101 Smithfield, RI 02828

Woonsocket East Providence 400 Massasoit Ave, Suite 203 Market Square | 16 Arnold St Woonsocket, RI 02895 East Providence, RI 02914

401.726.7100 www.performanceptri.com

Rhode Island’s Premier Physical Therapy Practice

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RI

FIT FITNESS HEALTH WELLNESS

John A. Resnick Founder

from the founder

Ralph Coppolino Co-Founder Gil Lantini Marketing Director Mike Casale

After this year’s tortuous winter I don’t think any of us believed it was coming, but that time of year is finally here again. It’s springtime and the word snow is finally out of the forecast, the sun’s shining and the days are getting both longer and warmer. Unfortunately, it’s also time for some of us to face the fact that our New Year’s resolutions of gimmicky diets and false promises made to ourselves have petered away to nothing. Fear not, spring is a time for new beginnings and the perfect time for a fresh start to your fitness routine.

There are a few simple things that I often recommend this time of year to people who want to start making good on their failed resolutions and truly make fitness a way of life. My advice is always the same. “As long as you’re getting more activity than you used to and you are fueling yourself with a healthy diet, you’re on the right track.” I also always recommend getting your yearly physical, find a work out buddy, clean the junk food out of your cabinets, stay hydrated and plan to hit a local farmers market for some great Rhode Island grown produce. In next month’s issue we’ll have a full directory of all the local farmers markets in order to keep your diet on the right track right through the fall months.

I also recommend you turn to our Events section and pick an event. Adding a goal to your fitness routine always gives a purpose to your exercise. A 5k race is perfect for beginners plus it’s a great way to get involved Rhode Island’s fitness community. Most importantly, if you are constantly checking the clock while you are exercising, chances are you need to find another fitness activity you enjoy.

Fitness should be fun.

Senior Designer Tina Farinelli Marketing Consultant Contributing Writers Anna Golub Brittany Drozd Elizabeth Keefe Heather Castellanos Ian Barlow Matt Espeut Michelle Collie Michelle Lantini Mike Clancy Mora Babineau Nate Charpentier Paula Charleson Rachel Langley Ryan McGowan Steven Bardi Timothy Sullivan

I’ve already got fitness Spring fever and can’t wait to see you out there! www.facebook.com/rifitmag twitter.com/rifitmag 401 648 3400 info@rifitmag.com www.rifitmag.com John A. Resnick

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

2075 Plainfield Pike Johnston, RI 02919

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RIFIT | Fitness, Health and Wellness

contents

volume one issue two

INSIDE THIS ISSUE

11 RI Fit News 13 Fitness Enthusiast-Alyssa Agostini 14 New Fitness Technology for 2014 16 RI Fit Kids 18 Keeping You on Pace

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20 How to K.I.S.S. Your Way to Fitness 23 How to Find the Right Gym for You 24 Strength Training 25 Let’s Move Like Kids and Eat Like Adults 26 CocoFuel-Nutrition for the Heart and Soul 29 Recipe of the Month-Dave’s Fresh Marketplace 30 Unleash Your Potential Pilates 31 The 7 Secrets of Fat Loss 32 Weight Loss Success-Laura Kaplan 34 Arielle Arts-Come Fly with Us 36 Weekend Warriors-Melissa Thompson 38 Pain in the Elbow? Here are Some Tips 39 Weekend Warriors-Kristen White 40 The Good Stuff

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43 Travel Healthy, Travel Happy 44 Weight Loss Success-Roxanne Beretta 46 10 Easy Ways to Integrate Nutrition Into Your Life 48 Everybody Raise a Glass of Water 51 Fitness Enthusiast-Kendra Cucino 52 Event Photos 54 Change Vs. Progress 55 Fitness Enthusiast-Ellyn Ferriter 56 Beauty Food Connection 57 Featured Nonprofit-Girls on the Road 58 EVENTS 60 RI Fit Bits

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ON THE COVER Cover Photo Katherine Obara Adrienne Raheb Taken At Arielle Arts Photo By Ronny Hoxsie

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The New, Affordable Choice for Small Employers 10

RIFIT | Fitness, Health and Wellness

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LOCAL FIT NEWS

WHOLE FOODS MARKET TO SPONSOR THE AMERICAN DIABETES ASSOCIATION’S NEW ENGLAND CLASSIC TOUR DE CURE

FRAMINGHAM, MA – The American Diabetes Association (ADA) of New England is pleased to announce that Whole Foods will be featured as the leading sponsor of the organization’s New England Classic Tour de Cure bicycling fundraiser this July.

The New England Classic Tour de Cure is a two day, 150 mile or seven day 550 mile cycling adventure in the picturesque and historical settings of New England’s scenic seacoasts and bold mountain ranges, taking place July 12July 18, 2014. Cyclists will enjoy indoor accommodations, full breakfasts and dinners and much more while striving to complete their personal two day or seven day bicycling adventure, and making a difference in the fight to STOP Diabetes.

“The New England Classic Tour de Cure is a very special ride as it unites people who passionately engage in a multiday cycling vacation to improve the lives of people affected by diabetes,” said Chris Boynton, Executive Director for the New England Division of the American Diabetes Association.

The ADA of New England hosts a total of five Tour de Cure fundraising events, though the New England Classic is the only multi-day ride. Other Tour de Cure events will launch this spring in Topsfield, MA; Kennebunk, ME; Narragansett, RI and Durham, CT. These events are designed for everyone from the occasional bike rider to the experienced cyclist with routes ranging from 3 mile family rides to 100 mile Century Rides. Routes vary by location.

“Whole Foods Market is proud to support the American Diabetes Association and Tour de Cure,” said Laura Derba, Whole Foods Market regional president. “We are committed to supporting the health of our stakeholders and the communities we serve through healthy eating education.

For more information please call the American Diabetes Association at 1-800-DIABETES (1-800-342-2383) or visit www.diabetes.org.

THUNDERMIST HEALTH CENTER AND COLLABORATORS RECEIVE $75,000 BLUE CROSS GRANT

WOONSOCKET, RI – Thundermist Health Center, a non-profit community health center that provides health care regardless of ability to pay, has received a $75,000 grant from Blue Cross & Blue Shield of Rhode Island (BCBSRI) to fund its new pilot initiative Impacting Obesity Together: Woonsocket, which focuses on increasing healthy diets and physical activity among low-income Woonsocket families.

Thundermist will lead the initiative in collaboration with the Greater Providence YMCA, Farm Fresh Rhode Island and Connecting for Children and Families. With this funding, Improving Obesity Together: Woonsocket aims to reduce obesity among Woonsocket’s children through a systems approach. Thundermist Health Center, Farm Fresh Rhode Island, Greater Providence YMCA and Connecting for Children and Families will work together to ensure that Woonsocket’s children and families have access to evidenced based, culturally and linguistically competent, sustainable programming and year-round access to healthy foods. The initiative is expected to improve access to each program for approximately 1,150 children and 450 parents/ caregivers in Woonsocket.

The initiative will receive this funding as part of the 2014 BlueAngel Community Health Grant Program (BACHG), which supports nonprofit organizations addressing critical health issues in Rhode Island. The Impacting Obesity Together pilot program will marry Thundermist’s “ThunderKids” program with the YMCA’s “Join for Me” program and Farm Fresh RI’s “Healthy Foods, Healthy Families” and farmers market programs.

In 2014, BCBSRI celebrates 75 years of providing high quality coverage and peace of mind to thousands of Rhode Island families. In recognition of this milestone anniversary, BCBSRI will award three $75,000 BlueAngel Community Health grants to agency collaborations that provide community education and outreach on the importance of good nutrition, physical activity, and healthy weight for children and their families.

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LOOKING FOR A PERSONAL TRAINER? Need someone to help with your specific fitness needs?

Join the YMCA of Greater Providence, and get yourself ready for warmer weather, triathlons, marathons or the beach!

We have new lower rates, and with access to pools, workout facilities and personal training all over the state of Rhode Island, it’s the perfect time to join the Y.

Barrington Cranston Warwick Providence South County North Kingstown Seekonk, MA

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RIFIT | Fitness, Health and Wellness

Join today The YMCA of Greater Providence gpymca.org

YMCA of Greater Providence is a 501c3 organization. | Financial assistance is available.

City/Town of Residence: Pawtucket Age: 25 Occupation: Fitness Counselor, Fitness Coach Your sport or fitness activity: WBFF Pro Fitness Model Recent events you have competed in: 2013 WBFF World Championship, Las Vegas, NV. Events you are training for: 2014 WBFF World Championship, Las Vegas, NV. What is your proudest fitness accomplishment?

Winning my Professional Status with the World Beauty Fitness and Fashion (WBFF) Federation in only 1 year, and competing in my first Professional show, the 2013 WBFF World Championships!

I have only been training and competing for a little over 1 year, so to see how far I’ve come in a year is remarkable!

What motivates you? I am a self-motivated person and keep my mind focused. I constantly set goals for myself – I write, define, and continuously revisit my goals. Nothing is more motivating than meeting or exceeding a goal! My followers and fans keep me motivated as well. Constantly being called “motivational” and “inspiring” is truly amazing! It is remarkable that I can help others by doing something I love to do every day!

Best local eats: Pho Horns (Vietnamese Cuisine), Pawtucket, RI; Hemmingway’s, Providence, RI; Bone Fish, Cranston, RI Famous person you would like to have dinner with: James Franco! He was studying at RISD so maybe I have a chance!

What’s on your nightstand? iHome & water Favorite cheat meal/snack: Chocolate Cake!

What do you like to do in your down time? Cook, Listen to music, Spend time with family and friends.

Best thing about living in RI: I love the beaches! I love the numerous local beaches! The sun, the water, the sand…there is nothing I look forward to more during the summer!

One thing people don’t know about you: I am artistic! I draw, paint, and write in my down time.

It is more of a hobby for me which I learned at a young age from my Grandfather. He taught me how to write calligraphy, and how to shade to create a realistic and 3-dimensional look in my drawings.

Favorite quote: “Champions know that success is inevitable; that there is no such thing as failure, only feedback. They know that the best way to forecast the future is to create it.

Fitness tip for RI Fit Readers: 1.) Diet is key! It is so important to eat healthy, whole foods not only for an improved physique, but also for overall health!

2.) Variety is important in not only food preparation, but with training as well. Opt for new seasonings, or new workout routines – change is good! It prevents your body from leveling off since you are introducing it to new things constantly.

3.) Ladies… Do not be afraid to pick up the weights! Weight training can completely change your physique, because it can sculpt and shape your body. Results can be achieved at a much faster rate by weight training.

4.) One final tip – surround yourself with positivity. Find people or places that instill a positive atmosphere. It is much easier to achieve a goal or dream when you are in the right mindset and have the support from those around you!

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NEW FITNESS TECH KOLIBREE LG LIFEBAND The smartphone maker LG is about to introduce two wearable devices: Lifeband Touch and LG Heart Rate Earphones. The Lifeband Touch is a smart activity tracker that incorporates an aesthetically appealing design and is compatible with heart rate monitors (HRM) as well as smartphones. Meanwhile, the innovative Heart Rate Earphones’ unique dual-function design offers a convenient way for users to measure their heart rate while exercising. The Heart Rate Earphones also feature sensor technology which measures blood flow signals from the auricle, the external part of the ear, to capture accurate biometric data such as heart rate and maximal oxygen consumption (VO2 max).

Both devices are designed to help users take greater control over their health. Lifeband Touch and Heart Rate Earphones can wirelessly link up to each other, creating a seamless wearable ecosystem. Connected to smartphones (Android and iOS supported), the devices can transmit data to the intuitive, easy-to-use LG Fitness app, or to a number of other third party apps such as MyFitnessPal, Runkeeper, or MapMyFitness.

There is not been release date or price announced yet.

A French based company, Kolibree, has developed a smart electronic toothbrush. Kolibree’s smart toothbrush, touted as the world’s first internet connected oral hygiene device, is fitted with accelerometer, gyroscope and magnetometer to track how well the user brushes their teeth and gives scores on a mobile dash board via Bluetooth on a smartphone.

That’s not all; it also tells which part of the mouth you missed and suggests techniques to improve the effectiveness of your brushing sessions.

The company says the smart toothbrush will go on sale this summer, ranging from $99 to $199, depending on the features.

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RIFIT | Fitness, Health and Wellness

HNOLOGY FOR 2014 iHEALTH LAB INC.

iHealth Lab Inc. announced the extension of its suite of personal mobile health devices to include a line of wearable products designed to provide monitoring over an extended period of time. The three products that will be available in the second half of 2014 include: • the industry’s first wearable, mobile-enabled ambulatory blood pressure monitor (ABPM) • a lightweight, wearable mobile-enabled wireless ambulatory electrocardiogram (ECG) designed for 24-hour continuous monitoring.

• a new mobile-enabled wearable pulse oximeter designed for continuous monitoring up to 12 hours and check for sleep apnea.

The above products can use bluetooth or USB to transfer data to PC for all except the oximeter. Users will be able to pair these products with their mobile device using a free companion app. Data is displayed on the mobile device and automatically stored in the cloud, making it easy to manage and share results.

Visit www.ihealthlabs.com for more information.

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by Michelle Lantini, North Smithfield, RI

The American Diabetes Association estimates that nearly 26 million Americans live with diabetes and another 79 million have pre-diabetes. These figures include people living with both type 1 and type 2 diabetes, although 90-95% of the people living with diabetes have type 2.

Obesity is a major risk factor for the development of type 2 diabetes. If current trends in childhood obesity continue, nearly one in three American children born in the year 2000 (and one in two minorities) will develop type 2 diabetes in their lifetime. Diabetes is a leading cause of heart attack, stroke, blindness, amputation and kidney disease as well as death. Fortunately, complications related to the onset of diabetes can many times be prevented or delayed with early detection and treatment.

The ADA encourages adults to take the Diabetes Risk Test (on page 17 or visit www.diabetes.org) and learn if you are at an increased risk for developing type 2 diabetes. In adolescents and teens, risk factors assess weight, physical activity, family history and race. A key component in making a difference in the fight against diabetes is to help people understand their risk. The ADA invests in research and works to educate people about the warning signs and dangers surrounding prediabetes and type 2 diabetes. Through education, the ADA hopes to promote a healthy lifestyle and encourage people to seek appropriate clinical care and get screened.

The American Diabetes Association encourages families to: Lose Weight By Eating Healthy • Drink water — Limit sugar-sweetened drinks including, sodas, juices and sports drinks. These drinks add calories with little or no nutritional value.

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RIFIT | Fitness, Health and Wellness

Reversing the trends

• Eat more fruits and vegetables — If fresh is not available, try frozen or canned fruits (in natural juice, not syrup) and vegetables. They’re more affordable, easy to cook and they don’t go bad!

• Make healthy snack foods easy to find in the kitchen — Place grapes, carrots or plain popcorn on the counter.

• Limit fast food — When you do choose fast food, make healthier choices: • Choose salads with dressing on the side • Choose foods that are grilled or broiled • Choose low-fat milk to drink • Hold the mayo • Choose baked chips or apples slices instead of French fries.

• Order the kid-size meal • Learn how to Create Your Plate — Fill half your plate with non-starchy vegetables. For the remaining side, fill half with a lean protein, and the remaining quarter with carbs or starches, like brown rice or whole grain pasta.

Lose Weight By Getting Active • Limit sitting in front of a screen time to no more than 2 hours a day — This includes TV, computer, phone and video games.

• Get moving — Children and teens should get 60 minutes a day of exercise most days of the week. Here are ways your family can be more physically active: • Walk, bike, or scooter to school. Try a

“walking school bus” or supervised bike rides.

• Turn up the music and dance • Walk outside, in a mall, at a park, or in a museum • Join your local YMCA • Take the stairs instead of the elevator • Get off the bus a stop early and walk • Park at the far end of the lot • Play interactive video games that get you up and moving • Walk around while talking on the phone or watching TV • Set Goals — Challenge your child, and yourself by setting small goals. Reward your successes with non-food items. (Ex. Having a sleepover, renting a movie, going shopping) Children and teens with type 2 diabetes often feel no symptoms at all. However, be aware of some common symptoms of type 2 diabetes: • • • •

Increased thirst Frequent or nighttime urination Blurry vision Unusual fatigue

If you notice any of these symptoms in your child, contact a health care provider. To learn more, call us at 1-800-DIABETES (342-2383)

ARE YOU AT RISK FOR

TYPE 2 DIABETES? Diabetes Risk Test 1 How old are you?

Less than 40 years (0 points) 40—49 years (1 point) 50—59 years (2 points) 60 years or older (3 points)

Write your score in the box.

2 Are you a man or a woman?

Man (1 point)

Woman (0 points)

3 If you are a woman, have you ever been diagnosed with gestational diabetes?

Yes (1 point)

No (0 points)

4 Do you have a mother, father, sister, or brother with diabetes?

Yes (1 point)

No (0 points)

5 Have you ever been diagnosed with high

Weight (lbs.)

4’ 10”

119-142

143-190

191+

4’ 11”

124-147

148-197

198+

5’ 0”

128-152

153-203

204+

5’ 1”

132-157

158-210

211+

5’ 2”

136-163

164-217

218+

5’ 3”

141-168

169-224

225+

5’ 4”

145-173

174-231

232+

5’ 5”

150-179

180-239

240+

5’ 6”

155-185

186-246

247+

5’ 7”

159-190

191-254

255+

5’ 8”

164-196

197-261

262+

5’ 9”

169-202

203-269

270+

5’ 10”

174-208

209-277

278+

5’ 11”

179-214

215-285

286+

6’ 0”

184-220

221-293

294+

blood pressure?

6’ 1”

189-226

227-301

302+

Yes (1 point)

6’ 2”

194-232

233-310

311+

No (0 points)

6 Are you physically active?

Yes (0 points)

7

Height

No (1 point)

What is your weight status? (see chart at right)

If you scored 5 or higher:

200-239

240-318

319+

205-245

246-327

328+

(1 Point)

(2 Points)

(3 Points)

You weigh less than the amount in the left column (0 points)

Add up your score.

You are at increased risk for having type 2 diabetes.

However, only your doctor can tell for sure if you do have type 2 diabetes or prediabetes (a condition that precedes type 2 diabetes in which blood glucose levels are higher than normal). Talk to your doctor to see if additional testing is needed.

Type 2 diabetes is more common in African Americans, Hispanics/ Latinos, American Indians, and Asian Americans and Pacific Islanders.

For more information, visit us at www.diabetes.org or call 1-800-DIABETES Visit us on Facebook Facebook.com/AmericanDiabetesAssociation

6’ 3” 6’ 4”

Adapted from Bang et al., Ann Intern Med 151:775-783, 2009.

Original algorithm was validated without gestational diabetes as part of the model.

Lower Your

Risk

The good n ews is that you can ma risk for type nage your 2 diabetes.

Small steps big differen ma ce and can help you live ke a healthier life a longer, .

If you are a t high risk, your first st see your do ep is to ctor to see if additional te needed. sting is Visit diabete s.org or call 1-800-DIAB information ETES for , tips on gett in g started, a ideas for sim nd ple, small st eps you can help lower take to your risk.

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FITNESS

KEEPING YOU ON PACE WELLNESS HEALTH

by Michelle Collie, Providence, RI

It’s official, we made it through another New England winter and the first signs of spring have arrived. The longer daylight hours, emerging daffodils, birds singing, and comfortable temperatures are natural motivators for everyone to exercise. For me, simply looking at the date motivates me.

Springtime is packed with races of various lengths, from 5K walks/runs to marathons and ultra-marathons—catering to all types of athletes - novice to elite. Athletes of all ages and abilities are planning, training, and paying close attention to the number of weeks they have left to prepare for their spring event.

My training was going remarkably well for the May 4th Cox Providence Marathon with my total weekly mileage increasing by the standard 10 percent. On a brisk afternoon, with 10 weeks until the race, I headed outdoors for the planned 8 mile run. I ran at an intended easy pace, enjoying the solitude, and listening to my book. Then I noticed an ache. No longer relaxed, I continued to run and the suspicious ache located on the inside of my shin lingered. As I completed the 8 mile run, a fleeting thought raced through my mind, “this may be your last run for a while.” I immediately iced my shin and applied a compression sleeve but the ache (and tenderness along the inside portion of my leg) continued into the night.

Nearly 70 percent of runners will become injured at some point during their training 18

RIFIT | Fitness, Health and Wellness

Nearly 70 percent of runners will become injured at some point during their training. Despite this statistic, runners of all levels are devastated when it happens.

Questions raced through my mind; will I be able to run the marathon? If I keep running “through the pain” will I end up with a stress fracture? Where did I go wrong with my calculated training plan? I was upset because I knew the injury was my body’s way of telling me to slow down. But my mind was pushing me to go further and faster. The balance between what I want to do and what my body is capable of doing can be difficult to naviagte, and often leads to frustration and disappointment. But I truly believe an injury is simply a challenge, not a reason to quit.

I was, in fact dealing with a common running injury, medial tibial stress syndrome, or shin splints. Shin splints occur when the muscles, tendons, and bone tissue of the lower leg are overworked and inflammation develops.

Shin splints are commonly due to changes in running frequency, duration and intensity, improper or worn-out footwear, abnormalities of the feet (including flat feet), poor muscle strength, flexibility limitations, or poor running technique. Often the reason is multifactorial and a thorough assessment is essential for treatment to be successful. I immediately sought treatment in the days following that fateful run and developed a plan to address the underlying causes of my shin splints.

Thankfully, my marathon training schedule was barely affected. My injury was a bump in the road on the journey to reach my goal on marathon day.

An injury can bring a sudden end to one’s exercise regime or sport, but I encourage you to consider an injury as a way to learn more about your body and make it stronger so you can stay on pace!

Michelle Collie PT, DPT, MS, OCS is a Physical Therapist, the owner and CEO of Performance Physical Therapy. She lives on the East Side of Providence with her husband and 2 children. She can be reached at mcollie@performanceptri.com.

Swamp Meadow Covered Bridge Half Marathon & 5K

Sunday May 11, 2014 9:00 AM Foster Fairgrounds, Foster, Rhode Island Contact Michael A. Amarello of 3C Race Productions For More Info!

603-429-8879 • www.3craceproductions.com

Offering Small Group Mat Classes www.sportandspinept.com East Providence | 401.383.9290 | 250 Wampanoag Tr. Coventry | 401.381.0515 | 45 Sandy Bottom Rd. West Warwick | 401.823.8856 | 328 Cowesett Ave.

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www.rifitmag.com | volume one issue two

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FITNESS

How to K.I.S.S. WELLNESS HEALTH

Your Way To Fitness

by Matt Espeut, Providence, RI

If you think you can’t KISS away your unfit state, well, you can. KISS stands for “Keep it simple, stupid,” but I prefer – “Keep it simple, and safe.” This is a phrase that typifies my approach. Many people today who are trying to be fit think they have to do ridiculous things to get results. And, truth be told, there are many fitness instructors who will play right into that concept. I’m here to tell you that you don’t need to be complex with crazy amounts of equipment and complicated techniques.

There is so much confusion in the fitness industry with so many good – and bad – advice and theories.

Here are some quotes I hear from people on a regular basis and my response to them. With proper training technique and guidance, based on research and education, and a whole lot of common sense, you can have a workout program that is holistic for your body, healthy for you, and will help you accomplish your long-term goals. It will become a way of life, rather then a dreaded “have to” that you begin finding ways to avoid or a “must do” that compels you to overwork yourself.

“I do hundreds of crunches every day.” Rarely do I have clients do crunches because when you flex and bend something repeatedly on the same plane, it will get weaker and eventually break. This is not good for the spine or the posterior spinal stabilizers.

Also, this creates an imbalance by making the rectus abdominal stronger than the spinal stabilizers. Thinking “simply,” how functional is it to move repeatedly within such a short range of motion?

•

“I’m going on a no carb diet.” I don’t subscribe to this method for weight loss or general health. Based on research that your brain and muscles function on

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RIFIT | Fitness, Health and Wellness

FITNESS

Many people today who are trying to be fit think they have to do ridiculous things to get results glycogen, I feel that eliminating all carbohydrates puts you at a disadvantage for endurance and muscle recovery. This is especially true after a workout and when your glucose levels are low. I do believe in limiting your carbs to quality sources, such as quinoa, sweet potatoes, brown rice, and legumes. These carbs are fibrous carbs, and are much lower on the glycemic index than processed grains.

•

“I need to lose weight before I start lifting.”

Doing that would actually slow down the process of weight loss. Here’s why. Strength training speeds your metabolism. While lifting weights you are burning calories by contracting your muscles. Lean muscle tissue burns more calories at rest. Thus by lifting weights you are burning calories while performing the activity which leads to muscle mass which leads to a faster metabolism.

•

“I had an egg white omelet.” But you threw away the part of the egg with the most nutrients. An organic, free-range egg is loaded with beneficial fats and proteins and other healthy compounds such as vitamin D and numerous amino acids. The whole egg is also considered an anti-inflammation food. The white by itself contains

WELLNESS

about 3 grams of protein and the yolk has 4 grams of protein. So you are throwing away more than half the HEALTH nutritional value for the money you spend on good quality eggs. Eat the yolks.You won’t get fat and they taste great.

•

“I had a great workout - got sick – and can’t walk today.”I was talking to someone the other day and this is what he said to me - really? This is not an indication of a great workout. Whether you go to the gym, run, bike, or something else, you are doing it to promote health and fitness. Throwing up after a workout doesn’t seem healthy to me. Tearing your body down to the point where you can’t walk the next day or are in severe pain isn’t the right fit for a life approach, either. I train myself, and my clients, hard, but not to the point of being incapacitated for two days or vomiting. I want you to feel mobile and invigorated after a workout. You will sweat, shake, and be out of breath, but never in debilitating pain or sick.

•

“I workout and I do cardio every day.” To all you workout folks that are having trouble attaining your goals, just step back and reassess your situation. It doesn’t have to be difficult. You don’t need to work out and do cardio every day. You don’t even need to join a gym.

And let’s talk about rest – real rest. Rest should rejuvenate the body. As always, if you have a question for me, leave it on my Facebook page at “Matt Espeut” and I’ll be happy to answer you personally.

In the meantime, remember – Just K.I.S.S.!

Matt Espeut is the Owner of Fitness Profiles. Visit www.FitnessProfiles.net for more information.

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RIFIT | Fitness, Health and Wellness

FITNESS WELLNESS

HOW TO FIND THE RIGHT GYM FOR YOU HEALTH

It will improve all areas of your overall lifestyle. With that said, sit down before you go gym shopping and figure out the amount you can truly afford to pay to Odds are the reason you are reading this article is improve your health.

It may be $10/month, it may that you desire to get in shape or lose weight.

For

by Michelle Collie, Providence RI be $200/month. Sometimes the cheapest gym isn’t many, that usually involves joining a gym. With a going to be your best option…sometimes it will be. different gym on every corner these days, how do It depends on your needs and wants. Everyone is you know which one is right for you? It is an important different so if you can help it, don’t price shop. Find question to ask because it does make a difference. what you are looking for within the budget you can Not all gyms are created equal. Your success in afford. This is an investment in your personal wellreaching your goals is somewhat reliant on making being and health, not just a gym membership. the best choice for you and your needs. Here are some tips to consider when choosing which one 4. Find Something You Love to join.

If you don’t love it, you won’t go. It’s that simple. Think about what you like to do. Are you a biker? A runner?

1. Try Before You Buy A dancer? A swimmer? Does the gym you are This is especially important if you are new to fitness considering joining offer those things? Not sure what or haven’t been a member of a gym in a long time. you love? Again, try before you buy. Find a gym that Choosing where you are going to spend several offers classes and programs are interested in and hours a week should not be taken lightly. You want that you can see yourself enjoying, and you will want to make sure you are comfortable at your new gym, to go, thus leading to your success. that you like the people and the way they operate.

Most facilities will offer some sort of trial membership, 5. Go Where Your Friends Go sometimes free or at a discount. Take advantage of Studies show that working out with friends helps those to give yourself a chance to make sure you are boost attendance and the likelihood of sticking with going to go. a program. Not to mention how much more fun it can be to exercise with your friends. Find out where your 2. Consider Convenience friends workout and start your search there. Not only You will make excuses why you can’t go to the gym. will you be more likely to enjoy it, but you will hold Everyone does. It’s inevitable. Don’t let “it’s a pain each other accountable. to get to,” or “it’s too far,” be one of them. You want to make sure the gym you choose is somewhat Consider the above when making your fitness convenient to whatever you do on a daily basis or decisions this year and you will find yourself happier you will use that as an excuse to skip. Consider with your decisions and more successful with your facilities close to home or work that have hours that fitness goals. work with your schedule.

by Heather Castellanos, East Providence, RI

3. Budget This is your health we are talking about. The investment you make in your gym is going to contribute to so much more than you may realize.

Heather Castellanos has been working in the fitness industry since 2003 as a trainer, instructor, and manager. She graduated from College of the Holy Cross in 2003 with a BA and found her passion for health and fitness soon thereafter. She feels fortunate to be able to help others find their love for health and fitness every day.

Heather was also a speaker at the 2013 IHRSA Convention for fitness professionals.

She is currently the Operations Manager at 212 Health and Performance.

www.rifitmag.com | volume one issue two

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FITNESS WELLNESS

STRENGTH TRAINING: HEALTH

WOMEN’S SECRET SAUCE TO LOOKING, FEELING GREAT

by Matthew Gagliano, Barrington, RI

Strength training isn’t just for body builders, fitness competitors, and men. Building strength is for every mom, businesswoman, and female over 30 who wants to look good, feel great, and maintain or enhance her athletic capabilities. It’s the missing link to achieving the health and fitness results you want, and it’s absolutely necessary to combat the hormone imbalances, reduced muscle tissue and strength, and weight gain that are ever so common as women age. A lot of women neglect weight training and only focus on cardiovascular work. It’s similar to hamsters spinning in a wheel running circles over and over again.

They aren’t getting anywhere, they get frustrated, and a lot are actually gaining weight. When you add strength training, your body will finally respond, and you will begin to positively affect your bones, muscles, and hormones. It’s the “secret sauce” to continuing to look fit all the way into your 50s, 60s, and 70s.

Build, Not Bulk Up, Muscle Tissue A common misconception about weight training for women is that you are going to bulk up, look huge, and build bigger muscle than you desire. However, women simply don’t have enough testosterone to create “manly bulk” and you have to follow a specific eating and weightlifting programs to develop the type of muscles associated with bodybuilders. Instead, strength training is an integral component in slowing down the natural decline of muscle tissue in your body as you age and keeping your body’s metabolic rate at a higher level. A decline in muscle tissue creates a decrease in your basal metabolic rate, which is the amount of energy you expend daily at rest. Once your basal metabolic rate goes down, your body fat is going to increase and the actual number of calories you can consume will go down. The less muscle tissue you have, the less nutrition you can take in without an increase in activity. Keeping your metabolic rate up through regular weight training helps keep your muscle tissue up, leading to stronger bone density and a body that is more metabolically active.

Another great thing about strength training is that regardless of what age you start with resistance workouts, you can still experience the same type of muscle tissue response at any age. Whether you’re 20 years old or 80, you can have the same percentage of increase in muscle mass from strength training.

You’re never too old to get started!

Increase Bone Density to Combat Osteoporosis Improving bone density and building strong muscle mass go hand

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in hand, especially for women as they age. When you go through menopause and your estrogen levels decrease, your bone density is going to drop. Since women don’t have as much muscle mass as men to start out with, bone density declines earlier in women than men as muscle size and strength decreases. Strength training is a must for women who want to increase or maintain muscle mass, as well as bone density.

Genetics and nutrition play a role into osteoporosis, too. For women who are just exercising for health and not training for a specific sport, I recommend a mix of exercises that engage the entire musculature such as push-ups, pull-ups, squats, deadlifts, lunges, overhead presses, front/side planks, and some rotational movements like chops. These exercises can all be performed with free weights, medicine balls, cables and bands at a minimum of two times per week.

Get a Handle on Your Hormones Your hormones are the center of your body’s functionality and coordination. If you have a decline in lean tissue, an increase in body fat, and your estrogen is declining, it’s going to put your hormonal levels at a low spot.

This is when you start to see visual changes in your body that you aren’t used to and you question what is going on with your body. This is when women start to get frustrated and they start to feel like they’ve lost themselves. Some people automatically think they can’t do anything about it, which is absolutely not true.

Getting into the right nutrition and training program that includes flexibility, cardiovascular/metabolic, strength, and functional training is what makes the difference.

Enjoy Your New-Found Strength Don’t be afraid to begin a strength training program to elevate your health and fitness levels, as well as complement your daily activities. Strength training doesn’t mean you’ll be body building. It means you will be more effectively and efficiently performing functionality training that uses movements to mimic your daily activities while keeping you fit and strong. The power of the after burn associated with strength training will also help you achieve your fitness and weight loss goals without spending a lifetime in the gym. Become a strong woman you can be proud of by getting into a strength training program that will get you the results you deserve.

Look good and feel strong while increasing your body’s overall health and wellness with a customized strength training program. The bonus: Your self-confidence INCREASES! Matthew graduated from the university of Rhode Island with a bachelor’s degree in kinesiology and holds his masters degree from Boston University. He owns two Fitness Together franchises in Barrington and Lincoln and is the area director for fitness together in Connecticut and Rhode Island.

FITNESS WELLNESS

Let’s Move Like Kids

HEALTH

And Eat Like Adults!

by Ryan McGowan, Warwick, RI

When did you move the most in your life?

When did you enjoy moving the most in your life? For most of us, these questions conjure up fond memories of recess, making forts or obstacle courses, or playing until the street lights came on.

For whatever reason, we adults get away from that. Let’s go back! Kids are the best movers around and they don’t even think about it! They move fluidly, intuitively, and often. Let’s be like them!

•

•

•

Use our surroundings to workout.

Actually, let’s not think of it as a workout, just move and challenge our bodies for a while. Great natural exercise equipment includes: rocks and logs for lifting and carrying, hills and trees for climbing, fallen trees for balancing, small bushes or low fences for hurdling, soft grass or sand for crawling or tumbling.

Move naturally. I loathe the term “functional training.” Doing unilateral-hyper-reverse-powerlunges on a bosu ball may be impressive but what function does it serve? Kids just run, crawl, climb, jump, etc. Let’s try to match them. Notice their posture, tempo, and how they use gravity and momentum to their advantage.

Play outside. We simply feel better after moving outside! The air’s

•

fresh, sunlight warms our skin (and is quieter than fluorescent bulbs), wind provides natural resistance, and rocks and roots create a terrain with ups and downs that require skill and awareness. Think you’re fit? Try to keep up with a kid on the playground for 30 minutes!

Do it with friends. Kids are masters at making up games with ad hoc rules. Let’s emulate them, or have them design the workout (or play-out)! Plus friends act as accountability partners.

•

EAT LIKE ADULTS! Usually I’m against “growing up,” but in this case it’s called for. We all know food is the most significant factor in our health, yet so many of us eat like we’re still in the elementary school cafeteria!

We don’t have a 9 year old’s metabolism and by now our digestive system has some wear and tear. Let’s do as we say kids should do: • Eat vegetables and some fruit - preferably local, seasonal, and organic whenever possible.

• Properly prepare nuts/seeds/ grains/etc. by soaking, sprouting, or fermenting. It’s easier than you think!

• Do your homework. Choose products from happy animals. Back in the day you just bought “eggs”.

•

•

Now you have to figure out whether you want “free range,” “cage free,” “vegetarian fed,” “omega-3,” etc.

Unfortunately “natural” doesn’t really mean anything nowadays. Look for “organic,” “pastured,” “grass fed (and finished),” etc.

Don’t fear the fat! Olive oil, coconut oil, and real butter contain important fat-soluble vitamins. Terms such as “cold-pressed,” “extra virgin,” and “unrefined” are typically good. Avoid products that are “low fat,” “hydrogenated,” “hydrolyzed,” “refined,” “ultra pasteurized,” or sound like it took a serious science project to process them.

Indulge sensibly. Except for the holidays, Superbowl, and maybe Halloween, choose treats with some beneficial health properties (e.g. red wine, dark chocolate, 1-2 beers, whiskey, high quality cheese, etc.)

Or simply put, eat food that contains LIFE! It requires some preparation, cooking, and perhaps explaining to people who eat “normal,” but it’s worth it!

Ryan McGowan is a former Engineer and Ironman who left the commercial construction industry to pursue his passion of helping people become healthier and more adventurous.

He is currently Rhode Island’s only certified MovNat trainer and implements a minimalist approach to fitness with more of a focus on movement skill and play. His company, Laidback Fitness, is located in Warwick and is a combination of a fitness center and playground.

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CocoFuel

Photography Provided By Josh EdenbaumŠ

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RIFIT | Fitness, Health and Wellness

Nutrition for the Heart & Soul

by Paula Charleson, Cranston, RI

Like most chocoholics my addiction goes as far back as I can recall. Early childhood memories of chocolate as both incentive and reward; a diabolical behavior modification scheme passed down by generations of parents. Part of the satisfaction of a chocolaty morsel beyond reward or gratification was a feeling that it wasn’t necessarily good for you, an indulgence, and an aspect of vice. For many, chocolate is a lifelong guilty pleasure, but it does not have to be that way. After reading more ingredient labels than I can count in search of a bar which didn’t contain processed SUGAR, soy (a GMO food), or milk, I was surprised I wasn’t able to find a product that met my needs. I did find a few vegan bars with nutritious ingredients, like seeds, grains, and agave, but that’s not what I was looking for; I wanted a CHOCOLATE bar!

Chocolate’s reputation as a junk food should be more accurately attributed to the negative health effects of commercial processing, added white sugar, and other ingredients, most of which cannot be pronounced and have been proven to have multiple negative impacts on the body.

Sugar is in most processed foods and just about every chocolate bar. Sugar is highly addictive, it hijacks taste-buds, hormones, metabolism, causes inflammation and interferes with the chemistry of the brain. According to Mark Hyman, MD sugar is responsible for tens of millions of deaths every year around the world and accounts for most of the $47 trillion we will spend globally over the next 20 years dealing with obesity-related chronic disease, such as heart disease,

chocolate’s reputation as a junk food should be more accurately attributed to the negative health effects of commercial processing

diabetes, cancer, and dementia. - With this knowledge why would I chose to eat that junk? It was clear to me that sugar was the first culprit to deal with.

During my extensive research I learned that eating chocolate doesn’t have be an unhealthy satisfaction or vice. When chocolate is enjoyed close to its natural state and with other WHOLE ingredients, the positive health benefits can be significant. According to Eric L. Ding, PhD, of Harvard Medical School, the apparent health benefits come from polyphenolic flavonoids in cocoa that have the potential to prevent heart disease. Flavonoids are antioxidants that are commonly found in fruits, vegetables, tea, wine, and coffee. Flavonoid-rich cocoa consumption also was linked to reductions in risk factors for diabetes -- a major risk factor itself for cardiovascular disease. Further, resistance to the hormone insulin, which helps regulate blood sugar, favorably dropped among people who consumed flavonoid-rich cocoa, compared to people in comparison groups. Consumption of flavonoid-rich cocoa did not change triglyceride levels of study participants or make them obese.

Determined to find a way to satisfy my craving without the negative ingredients found in the vast majority of commercial chocolates, as well as with a considerable amount of trial and error, I created CocoFUEL with WHOLE ingredients.

CocoFUEL is 100% Cocoa Powder, Cocoa Butter, Local Organic Cranberries, Organic Cashews, Unsweetened Coconut, Almond Butter and Honey. Surprisingly, other people (family and friends that were forced to try it) all loved it as well.

With a great deal of encouragement, advice, and support from the food savvy Rhode Island community I decided to turn my passion for whole clean food into a business. Although still in its infancy, the goal is for folks to have a healthy alternative to satisfy chocolate cravings without the guilt, “Nutrition for the Heart & Soul.”

CocoFUEL is available at Whole Foods-Garden City, Belmont Market, The Pantry, Fertile Underground, Alternative Food Coop, Schartner Farms, Eastside Marketplace or online at www.cocofueltreats.com

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49

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RIFIT | Fitness, Health and Wellness

INTRODUCTORY

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Recipe of the Month Asparagus Almondine Brought to you by your local Dave’s Marketplace

Dave’s brings this famous recipe to you by combining asparagus with blended oil and then tossing them gently with seasoning and sliced toasted almonds.

Ingredients •

1 lb. Asparagus

•

3 tbs. Roasted Red Pepper Strips

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1 tsp. Garlic (chopped)

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¼ cup of sliced Almonds

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2 tsp. Olive Oil

Directions 1. Trim the ends of the Asparagus and blanch it in boiling water until slightly tender. Shock in an ice bath.

2. Cut the Asparagus in half and place in a bowl.

3. Drain the Roasted Red Peppers and put in the bowl with the Asparagus.

4. Sauté the garlic in a pan with 2 tsp. Olive Oil to get flavor. Allow it to cool.

5. Pour it over the Asparagus. Add ¼ cup of sliced Almonds. Add salt and pepper to taste. www.rifitmag.com | volume one issue two

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FITNESS WELLNESS

Unleash Your Potential with Pilates HEALTH

Change your Body, Change your Life

by Mora Babineau and Elizabeth Keefe, Barrington, RI

To quote the master of Pilates himself, Joseph Pilates said, “physical fitness is the first requisite to happiness.”

Joseph Pilates believed that working to develop a sound body was the basis for developing a sound mind, having the two working harmoniously together.

We all feel better when we are healthy, looking better, and taking care of ourselves. Change your body, change your life.

We believe that you can change your body with Pilates. Pilates has numerous benefits, and we believe that Pilates should be everyone’s foundation in life and in their exercise regime. In order to have a strong house, your foundation

Whether you are shoveling snow or lifting groceries out of your car, you should be moving from your core to support the rest of your body

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needs to be strong. Pilates creates a strong foundation for life and for other exercise programs with the following benefits: a refreshing mind-body workout, developing a strong core, gaining long, lean, and flexible muscles, creating symmetry in your body by evenly conditioning your muscle groups, and by improving overall physical performance and injury prevention, just to name a few. (We could go on and on!)

Looking to change your body and your life? Add Pilates! Here are the Three Pillars of a Successful Pilates Program: 1.

Pilates Is a Group of Direct and Precise Exercises: Why does Pilates work? Pilates is an efficient exercise program that works the entire body. Whether you are doing mat work, standing work or working on the equipment, Pilates exercises use the body in a direct and precise way. Each movement is specific and purposeful, executed with precision and control for maximum usage of your muscles.

Precision is even one of the guiding Pilates principles, put into place by Joseph Pilates himself.

2. Consistency is Key: Consistency in Pilates equals results like anything else in life. To be

committed to a Pilates program we recommend that you participate in a minimum of three sessions (mat classes or equipment sessions) per week. Each session is designed to gain maximum results by working the body uniformly; you will get a full body workout in your Pilates sessions. The repetition of exercises allows you to create a strong and reliable framework to build upon, elongate and strengthen.

3. Core Training: Core training and strengthening is a part of every session. When most clients ask us how Pilates differs from other forms of exercise, our simplest answer is that in Pilates, your body is trained to move from your core.

Whether you are shoveling snow or lifting groceries out of your car, you should be moving from your core to support the rest of your body (and prevent injuries.) The foundation of your house must be strong in order to have a strong house!

By focusing on core training, the extremities can function with more ease and proper range of motion.

We hope to see you participating in a Pilates class soon! Pilates, for EVERYbody.

Mora Babineau and Elizabeth Keefe are the owners of Barrington Pilates and studio 47, Barrington, RI

WELLNESS HEALTH

THE 7 SECRETS of Fat Loss

by Mike Clancy, Providence, RI

Fat loss can be very easy once you understand the variables that burn fat and tone your body. Below are the 7 Secrets to Fat Loss.

1.

Consume Mostly Protein & Veggies Every Meal Protein is responsible for nearly every cellular function within the body and costs your body extra energy (calories & fat) just to process the nutrient. Protein helps repair and build lean muscle tissue. The more lean tissue you build, the more fat you burn. Eat protein and you will lose fat.

Veggies are just as essential as protein.

Veggies contain nutrients (which makes the body stronger and optimal), fiber (which keeps the gut health balanced and reduce hunger), phytochemicals (which helps reduce the risk of certain cancers), and water (which is necessary for every action within the body). Eat as many veggies as possible.

2.

Drink A Glass of Water Before Each Meal Well this is a no-brainer: you need water; it’s more important to your survival than food. Vital to every single function of your body, water is also a major contributor to fat loss. Your goal is simple: drink a glass of water before each meal. Literally drink as much water as you can stomach. Drink water until your pee is as clear as water.

Everything will improve.

3.

Eat Single Ingredient Foods Single ingredient foods contain (you guessed it) ONE ingredient. Ideally, you want to avoid any potential digestive/absorptive issues and stick to foods that don’t need multiple ingredients to be edible. You will feel better and will keep your digestion clean and simple.

4.

Leave Your Comfort Zone When Your Exercise If you can “handle it,” it’s not exercise; it’s just movement. Exercise is the progressive state of purposeful movement done in a way that is always more difficult than the previous experience. Your body adapts to any stimulus received, so the greater the stimulus from exercise, the greater the reaction from the stimulus. Always aim to make your workout a little more difficult than the previous bout.

5.

Do Endurance Cardio Before Your First Meal This is a little bodybuilder’s trick. When you wakeup in the AM, your hormones are reset.

Cortisol (stress hormone) has been suppressed and growth hormone (muscle building/fat reducing hormone) has been stimulated.

Your body is at the ideal state to burn the most amount of fat. Perform a longduration cardiovascular movement after you wakeup and before your first meal to stimulate the fat loss.

6.

Lift Weights Often When you weight train, you build muscle. When you build muscle, you substitute the flabby mush on your body for lean, skintight muscle that burns fat. Lift weights and stay lean. Period.

7.

Keep Eating Less Portion control is one of the understood elements of weight management, though there are many other variables that come into play. There is no set number of calories that everyone should consume. Your metabolism is unique to you, and you could simply need less food than the average person. At the end of the day, if you’re doing everything correctly you and still can’t seem to lose fat, try eating less.

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

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LAURA KAPLAN Age: 29 Profession: Height:

end up indulging in too many of the foods that were giving me health problems–especially dairy foods like cheeses and desserts. I love to cook and bake, but I would not take any consideration into what I was making and whether it was good for me or not. I ate a dessert usually twice a day–I definitely did not practice moderation.

Student

5’3”

Beginning Weight: 234 lbs.

Ending Weight 165 lbs. and decreasing still Size Before: sz.18 Current Size: sz.6/8; SMALL! How long has it taken you to reach your goal?

On the weekends I looked forward to drinking my beer, eating fried food, and I also loved my sweets. I could eat an entire box of Oreos in one day or an entire cake in one weekend. also drank a LOT of caffeine. I lived on Diet Mountain Dew and sugar-free Red Bull. I thought they were better alternatives because they were “diet.” I ate a lot of processed foods with crazy ingredients I could never pronounce. I never paid attention to nutrition labels or sodium content.

What dietary changes did you make?

I’m not at my goal quite yet, but it has taken me 8 months so far. I’ve already lost 1/3 of my original weight. .

What was your motivation to lose weight?

I went to a new doctor after my previous doctor left the practice I went to. I found out I had to start high blood pressure medication, was borderline pre-diabetic, had high cholesterol, was iron deficient, anemic, and it was all due to being obese. I thought, “ I am too young for all of that.” I was somewhat sad and frustrated at first, but that only lasted half a day before I took action on changing my life.

BEFORE

How often do you work out?

Typically 6 days a week.

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

I had a lot of bad food habits. I would eat too much, very often – I did not even know what how much I should really eat or what proper portions looked like.

I would get a lot of food cravings (especially at night) without knowing exactly what I was craving. I ended up eating whatever I could find to try and figure out the craving until I could not really eat anymore. I was bouncing back and forth from being a vegan to eating whatever, and when I was not a vegan I would

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RIFIT | Fitness, Health and Wellness

AFTER

I now believe in moderation of all things. It is okay to have snack food once in a while, or sweets, but for me I try to only have it as a treat. I might let myself have one serving of salty and savory snacks (according to the package) a day at most. I’ve also replaced a lot of my favorite snack foods with healthier and lower calorie options like rice cakes, fruits, or veggies.

I try to only eat really sweet foods three times a week.

What is your go to healthy snack?

A green shake with some protein powder in it or a rice cake with a topping of some sort such as hummus.

What food will you not give up?

Good question. I cannot think of one very easily. I want to say peanut butter or another type of nut butter, though.

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

Find a plan that you will stick to and that’s more than just a fad diet. In order for the weight loss to last and be maintained, you need to change your habits and mind about what is truly healthy for you and practice making healthy decisions regarding food and other factors.

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www.rifitmag.com | volume one issue two

33

Come Fly With Us As you walk through the door of Arielle Arts Aerial Training School expect to see the unexpected. While elongated individuals stretch across colorful ribbons hung from the ceiling and others fly from circus-like props with flair and finesse, it’s hard not to be amazed. Amanda Cortellesso, owner of Arielle Arts, explains that this unique form of training combines the “athlete” and the “artist,” with the goal of training students to be strong athletes with intense core and body strength while working to get them to their maximum level of flexibility and then some!

unique skill back home and opened Rhode Island’s first and only aerial training school, Arielle Arts. The variety, versatility, and level of training from her past and present professional career now allows her to offer such unique training opportunities for both children and adults of all ages.

She describes that, “even in the early stages of training, students will learn to combine the athletic training with some artistry in an effort to achieve the ultimate goal of total body fitness and personal expression in the air!”

The typical beginners class goes a little something like this…

1. Warm up with minor acrobatic movements on the ground or tumble track (a long trampoline that’s not too bouncy and really is suitable for all ages and levels!)

2. Stability/strength and a lot of core strength training to get your muscles used to holding your body in the air, or just to get those 6 pack abs!

3. Flexibility throughout the entire body (yes, that means splits even for the guys, but mainly just to stretch that general area of the body- don’t be nervous!)

4. Posture and form 5. And of course, getting yourself in the air on the first day!

As an elite gymnast in her teens and then professional acrobat in her professional career, a professional international Latin dancer, a professional Aerialist performer, and a professional performer in various other types of cirque style acts, Amanda is certainly more than qualified to help beginners fly through the air in no time! The Lincoln, Rhode Island native lived in Orlando, Florida for 7 years, which served as the foundation of her aerial career. She worked for and with many prominent entertainment companies such as, Metropolis Productions, Anti-Gravity, Book-It Entertainment, and Hard Drive Productions to name a few. Amanda explains, “aerial at the time was not a “structured” or “organized” type of training, it was simply, ‘who is daring enough to get up in the air and try something new? Who was willing to work hard to figure out what can be done and then figure out how to draw people in when they watched these acts?’ The true performer has to be able to tell the story they created by the conglomeration of self taught skills being performed in the air….that was ’training’!”

After many years of concerning herself with the creation and learning of new skills and ideas through a lot of trial and error, Amanda developed a huge skill set where she then decided to open the first aerial training school in Orlando, FL. There she trained many children and adults to learn the skills she and many aerial artists from the past had spent so many years working to perfect! These students performed for many audiences in the central Florida area and some went off and became part of bigger groups such as “Cirque Du Soliel.”

Missing her family and friends, Amanda decided to bring her

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RIFIT | Fitness, Health and Wellness

So what can you expect from your first class at Arielle Arts?

To learn a lot about your body as far as strength, flexibility, and the understanding of how to apply and combine these skills in the air.

Many believe this type of workout will require mostly arms strength and while they are not wrong Amanda states, “of course it requires a lot of arm strength, but we train you to gain that strength and then teach you to use specific techniques to help support your arms. We pride ourselves on how to teach each student how to connect muscles throughout their body to get maximum results with their efforts combining strength with technique. As you train, you will notice how each aerial skill requires the strength of various muscles in the body all working together for balance, posture, form, ease of movement, controlled flexibility, and more. Plus with the mental focus required, it truly is a total body workout and an extremely unique one at that!”

Any and all are encouraged to come in and try Arielle! “Boys, girls, men and women are welcome. You do not need to get strong first. Come in and let us get you to where you need to be, and then some! Gain coordination, strength, flexibility, and confidence with fun exercises that you won’t even realize are truly working your entire body until the next day when you are so sore! At this point students usually feel energized getting

FEATURED COVER STORY stronger and more balanced in their body and mind!” All you need is to have a very minimal amount of athletic ability and the willingness to try something new. Amanda tells us, “believe it or not, some people come in who are afraid of heights and we help them with that. Some people come because they don’t have any strength or flexibility. Some people just want a fun new workout or just need a place to release themselves of their daily life. As you grow and develop in Arielle, you can come in, workout and “perform.” Forget the office, you’re not a mom, or a dad, no one can bother you… you’re whoever you want to be as you perform skill after skill in the air and tell us your story. As students grow their physical abilities, they then begin to really combine that athlete and artist concept.

They learn to “play” the character of someone else, learn to perform, and just enjoy this rare art/sport on their terms.

Wherever you want to take your training, whether it’s just a fun release, an awesome workout, or with the possibly of becoming a professional performer, come give us a try. You have no idea what WE know you’re capable of!”

Yes, that’s right, even you can become an aerial performer!

If you just want to find a great workout, well then Arielle is for you, but if you want to become an advanced student to be able to perform in front of live audiences, then of course Arielle is for you too!

Being an advanced student simply means that you are strong enough to stay practicing throughout the designated time, are working on your flexibility, are mentally in control of what’s going on, and you understand the basic skills and can perform them safely. Depending on the person’s background and their individual abilities, it can take 1-2 years to become an advanced student, but that doesn’t mean your journey is even close to being done. So what’s the greatest challenge?

“For adults, it’s usually endurance and flexibility. Whereas for children it’s teaching these very well trained athletes and

asking them to almost forget their strict teachings and to let loose (in a controlled manner) in order to find their inner soul and self-expression that makes them now a performer.”

Amanda says her “greatest challenge” in opening this new business is trying to get the public to know what and who Arielle is and why they do what they do. Her goal is to educate the public as to what aerial is and why it really is for everyone to try. “There are not too many sports or artistic activities that really combine the athlete and artist concept. It really takes a lot of body and mind control plus self-examination to master this goal. Arielle truly challenges most people and opens up their mind to help them realize they can do far more than they might think.”

Arielle Arts offers classes for children and adults as well as private, duo, and group lessons, plus a cool lesson option called “Build A Class” for those who want to host a class with just their friends and family. Birthday parties for adults and children, gift certificates, and Arielle Apparel is available as well! Advanced student performances and shows are also held for the public to come see their advanced youth and pre-pro adult professionals. This info is updated on their social media, Facebook, and Twitter accounts, as well as the Arielle website.

Keep your eyes peeled for information about their open house coming in May! In the mean time, head over to Arielle Arts’ newest location in East Greenwich at 3377 South County Trail to explore your athletic possibilities, grow physically, emotionally and mentally as well as challenge yourself to a whole new world of Arielle.

For more information & to sign up for a class or hear about their special offers go to www.ArielleArts.com.

www.rifitmag.com | volume one issue two

35

City/Town of Residence: Cranston, RI Age: 34 Occupation: Quality Assurance Project Manager Family: Single Mom of 2 Your sport or fitness activity: Powerlifting, Strongman Recent events you have competed in: Lightning Fitness Couples Strongman Contest, Hudson Valley Strongman Lift for Autism, Ironmill Spartan Strongman.

Events you are training for: 2014 New England Revolution Powerlifting Meet.

What is your proudest fitness accomplishment?

Anytime I PR (personal record) any of my lifts it’s a huge accomplishment.

In a contest, my biggest accomplishment by far was overhead pressing a 70 lb circus dumbbell. This thing was MASSIVE! Each time I trained this event, I’d max out at 65lbs but with adrenaline and a lot of people cheering me on, that sucker soared above my head with a solid lockout!

What motivates you?

My 3yr old daughter Belle motivates me to keep going.

Diagnosed with leukemia last year, I have seen her struggle more than any athlete I’ve ever seen. She embodies strength and every time I think about quitting think something is heavy I look at her and everything she lives with on a daily basis.

Best local eats: Los Andes!! Love their cerviche and anticuchos! Yum!!

Famous person you would like to have dinner with: Arnold Schwarzenegger of course!!!!

What’s on your nightstand?

An alarm clock and my water bottle – I’m a minimalist.

Favorite cheat meal/snack: I don’t cheat. I eat whatever I want.

What do you like to do in your down time? I have found rock climbing and yoga to be incredibly therapeutic and they add so much benefit to my training. In the summertime there is nothing better than sitting on the beach, turning my phone off, having a book in hand and just living in the moment.

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Best thing about living in RI: Rhode Island is equidistant from some of the best gyms in the country. I’m just a mere 1-2 hours from top strongman and powerlifting gyms - giving me access to equipment and professional athletes.

One thing people don’t know about you: I almost went to school as a music major. I ate, slept, and breathed piano and trumpet as a kid. I traveled and played in concerts all over New England. It was my passion and still is to an extent.

Favorite quote: The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard.

The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. - Henry Rollins Fitness tip for RI Fit Readers: You’ll never know what you’re capable of until you try!

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1788 Broad Street Cranston, RI 401.749.3134 www.theedgefitnessforwomen.com www.rifitmag.com | volume one issue two

37

WELLNESS HEALTH

PAIN IN THE ELBOW?

HERE ARE SOME TIPS

by Ian Barlow, Narragansett, RI

Tendonitis in the elbow is a common problem. It is often called tennis elbow or golfer’s elbow. This injury can affect athletes and non-athletes. Hammering, sanding, or excessive use of a computer keyboard can lead to elbow pain and tendonitis. With spring around the corner people become more active and tendonitis in the elbow (as well as other areas) can come on suddenly.

Tendons are part of the muscle which attach to bone. The muscles on the outside of the elbow extend or straighten the wrist. It is the irritation of the tendons of these muscles which give rise to tennis elbow. Pain is often initiated by straining these muscles during repetitive or excessive use. The muscles on the inside of the elbow flex or bend the wrist. Irritation of the tendons of these muscles leads to golfer’s elbow. Again this is due to repetitive or excessive use.

Once injury has occurred it is important to rest and ice (10-15 minutes 2 or 3 times a day) the injured area. Once pain has subsided, gentle stretches may help to speed recovery.

Golfer’s Elbow Exercise To stretch the inside of the elbow bend the wrist backwards with the elbow

completely straightened. Hold 15-20 seconds. Repeat 3 times, 2 or 3 times a day.

Tennis Elbow Exercise To stretch the outside of the elbow, bend the wrist towards the inside of your forearm with the elbow completely straightened. Hold 15-20 seconds.

Repeat 3 times, 2-3 times a day.

If an athletic event such as tennis, golf, or baseball was the mechanism of injury, consult a pro for tips on how to change your mechanics or equipment.

Recognizing symptoms of elbow tendonitis and initiating treatment early may decrease or reduce future problems. If you pain persists, contact your physician and/or physical therapist.

Ian Barlow OTR/L is an Occupational Therapist with 13 years experience who is the founder of Barlow Rehab, an outpatient Physical Therapy and Occupational Therapy clinic in Narragansett, RI.

With Spring around the corner people become more active and tendonitis in the elbow (and other areas) can come on suddenly 38

RIFIT | Fitness, Health and Wellness

City/Town of Residence: North Kingstown, RI Age: 32 Occupation: Medical Assistant Your sport or fitness activity: Strongman Recent events you have competed in: NH Strongest, Granite State NH State Championship 11,12,13, Paxton 6, Rhode Island State Championship 2011, 2012, avy 5 pa, Capitol Classic 2012, Maine Strongest, Green Mountain Strongman, MA State Championship, Lift for Bre 2013, Gotham City 2013 .

Events you are training for: Hudson Valley Strongman Lift for Autism.

What is your proudest fitness accomplishment?

I took first at RI state championship, placed top 3 at granite state in 2011, 2012, and 2013, first in Maine’s strongest, 3rd at green mountain strongman, 3rd at AVY max in PA, 3rd in VA at Capitol Classic. I am a middle weight competitor competing against the heavy weight women and lost 140 pounds going from 315 lbs to about 165 lbs.

What motivates you?

Being able to start new every day.

What’s on your nightstand?

Full water bottle, alarm clock, hair elastic.

Favorite cheat meal/snack: Swedish fish.

What do you like to do in your down time?

Indoor rock climbing and anti-gravity yoga.

Best thing about living in RI: I am close enough to the nearby states and only a hour and half from my training gyms.

Favorite quote: The squat is the best analogy for life, it is about getting back up after something heavy takes you down.

Fitness tip for RI Fit Readers: Never give up. Keep moving forward and never be afraid to try something new. www.rifitmag.com | volume one issue two

39

WELLNESS HEALTH

The Good Stuff

by Nate Charpentier, Providence, RI

Early in my pharmacy career as I was filling prescriptions, I would often get this question at the counter: “Do you have any of the good stuff?”

In reference to what? Perhaps a “miracle” medicine that would relieve them of anxiety, pain, misery, and the like? Some brand name medication that could temporary bring them into their happy zone? Something meant to “fix” whatever is “broken?” If this is the case, high-cost brand name and recreational pharmaceuticals are not the “good stuff” we are looking for. The very “good stuff” in fact, is right in front of us, yet, most of us abuse and misuse this much more powerful drug without even realizing it.

This “good stuff” is food. Wait, food is a drug? By definition, a drug is a medicine or substance that has a physiological effect when ingested or otherwise introduced into the body.

Our bodies ultimately respond to the foods we choose to eat. For instance, eating refined carbohydrates may overly increase insulin levels and limiting carbohydrates may increase fat oxidation (burning fat) and ketone production. Ultimately, the physiological effect of food is life itself!

There’s a dark side too: food can actually be addicting. Did you know that certain foods contain chemicals that mimic the effect of controlled substances like cocaine and heroin?

Although much less potent, many of the sugary sweets and refined carbohydrates can pharmacologically bring feelings of short-term satisfaction and joy.

These foods induce momentary mood enhancement by releasing dopamine (the brain chemical responsible for “happy”) and consequent rushes of exhilaration and euphoria. Unfortunately, they usually also excess insulin release in our blood. Insulin quickly shunts the

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RIFIT | Fitness, Health and Wellness

sugar in muscles and fat in order to keep our blood sugar balanced. This may result in an unnaturally low blood sugar after words. The aftermath: hunger and cravings for more of these fat storing, nutrient-poor, alternatives!

This viscous cycle of euphoria and fat storage is almost a mirror image of the addiction cycles seen in heroin, cocaine, and anti-anxiety meds (capturing a pleasurable high, peaking, crashing, and further drug seeking). No wonder sugar is sometimes called the crack cocaine of the food world. The unfortunate thing is these products are everywhere, marketed to all age groups.

So, if food is a drug, what is the good stuff? Avoid the processed junk. Avoid boxed goods that will outlast your grandchildren. Get rid of foods that carry a label (aside from the five-digit code on the sticker to indicate that it’s organic.)

The good stuff is wholesome, fresh foods: pasture-raised and nutrient dense animal proteins, organic vegetables and fruits, nuts and seeds, and healthy fats. Wholesome, unprocessed foods are the molecular foundation to a livelier and healthier you. They’re the best medication around. All the nutrients, vitamins, minerals, amino

acids, essential fats, and antioxidants stored in these foods give our body the fuel to run on all cylinders at all times.

Don’t forget about the side effects of feeling more clear-headed, satiated and energetic! Additionally, blunting aging and disease, building lean muscle, burning fat and reducing (if not eliminating) medication burden! These are the foods we evolved to eat; they have harbored life throughout our history.

The best part is everyone can be prescribed the “good stuff.” Of course, your individual needs vary as far as quantity and choice, but, you can start with the basics: wholesome, fresh produce (preferably local-pastured or equivalent alternative). You’ll know that from here, you are on a new journey to a life of health and vitality. That’s the real good stuff.

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 an active member and coach in the CrossFit community.

many of the sugary sweets and refined carbohydrates can pharmacologically bring feelings of short-term satisfaction and joy

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www.rifitmag.com | volume one issue two

41

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1591 Cranston Street Cranston, RI | 401.946.9933 | www.rifootandankle.com 42

RIFIT | Fitness, Health and Wellness

FITNESS WELLNESS HEALTH

Travel Healthy, Travel Happy

by Rachel Langley, Providence, RI

With the spring and summer months approaching (finally!), it is rapidly becoming vacation-planning season. But before we get too excited at the thought of laying by a pool or wiggling our toes in the sand, keep in mind that the pairing of calorie rich frozen drinks and sinful food selections coupled with laying around for hours may not make for the healthiest of vacations. This may sound great on paper, but the reality usually leaves people with vacation regret once they touch those sandy toes to a scale.

I’m here to tell you that although those temptations are present (and sometimes seemingly dancing at you), there are ways to re-route your yummy food desires with the approach of healthy substitutions and opportunities to get yourself moving in between all that pool time.

I personally know the battle well after spending my most recent vacation traveling up the scenic Pacific Coast Highway in California. Amidst the beauty and joy of warm sunshine, I learned a few things about vacationing “on the go.” These helpful tips and tricks that I put into play for myself might help you balance the joy of vacationing without the sometimes-accompanying weight gain or guilt pangs from indulging too much.

Food Choices: I’m very fond of ordering a healthier side dish. Nearly every restaurant I dined at had french fries, onion rings, or some other deliciously deep fried side to choose from.

However, many times there is also the option for a side salad, cooked veggies, or even fresh fruit. This allows for the best of both worlds, you enjoy the splurge of a main dish with the benefit of a healthier side.

to be active. My vacation, although it involved hours of car time, offered many opportunities to get out, stretch the legs, hike a bit, and soak in the stunning sights we encountered along the way. If you’ve never been, the cliffs and ocean views along the California coastline made it easy to want to stop the car. The idea here is to look for opportunities to stay active even if it means skipping the elevator and taking the stairs to your hotel room. The more active you become, the more your natural inclination will be to plan in advance any opportunities to get your body moving while stepping away from your hectic everyday life.

Packing Snacks: Our road trip started back in Las Vegas, so perusing the local convenience store for snacks that would hold us over while on the road to Cali was a challenge. The most helpful hint I can offer is to pick snacks that are closest to nature. Now normally, you aren’t going to find a great fruit and veggie selection in a convenience store, but where there is a will, there’s a way. After closely examining aisle after aisle of high sodium and saturated fat choices, I managed to locate some suitable options.

I grabbed a couple granola bars, a

bag of pumpkin seeds, and a couple bananas (they were in a basket by the register, imagine?). The lesson here is to prepare ahead when you can and improvise when you must.

The Hotel Room Guest Book: I had an eye opening discovery approximately half way through my vacation. While staying at one of our designated hotel stops, I happily discovered in the hotel book a list of local sightseeing destinations, along with local walking/ hiking trails and nearby parks. What interested me is that for some reason, these suggestions are listed far behind the other pages of local shopping, bars and restaurants. Opportunities to be active and stay active are all around us if we just take the time to look or inquire.

And not to mention, what a wonderful option to have compared to the usual streets filled with souvenir shops and ice cream parlors. All it took was turning the pages of the guest book a bit further to find the opportunity for adventure.

Of course, all this said, every person deserves some relaxing pool time and a sinful food splurge, but it never hurts to keep your eyes open for those moments to eat a little better, and move a little more.

Now you can get out there and travel smarter and healthier while enjoying your next vacation destination!

Rachel Langley is a passionate fitness enthusiast, runner and dedicated blogger. She is actively studying for her Personal Trainer certification through the National Academy of Sports Medicine and is currently certified as a Personal Trainer and Group Fitness Instructor through IFA. She recently was selected as a fitness Ambassador for Train Dirty Fitness and Brand Ambassador for SwirlGear. You may follow her health and fitness adventures at bodymadebetter.com!

Staying Active: Depending upon the type of vacation you are taking, there may, or may not, already be an opportunity

www.rifitmag.com | volume one issue two

43

ROXANNE BERETTA Age: 47 Profession: Height:

- I learned what being thirsty meant vs. hunger; I learned to turn to things other than food when I became emotional - I usually would go for a walk or scrapbook.)

Retail Sales (Athleta)

What is your go to healthy snack?

5’3”

Kale! I love it!

Beginning Weight: 170

What food will you not give up?

Ending Weight: 115

Gluten free (Udi’s) blueberry muffins

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

Size Before: 16 Current Size: 4

I would tell them to take it one day at a time. I honestly focused on “one meal at a time” in the very beginning. I planned my meals by taking time in the supermarket. I feel that you can’t be successful in healthy eating if you don’t have the right foods on hand. I would tell them to not only watch the scale, but look for other victories (smaller waist, smaller pants, easier breathing, having more energy.)

How long has it taken you to reach your goal?

It took 10 months to lose the first 35 lbs, then another 3 months to lose 20 when I took up running!

What was your motivation to lose weight?

I wanted to be a fit mom and be able to run around after my son.

How often do you work out?

6 days per week.

Additional Comments:

BEFORE

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

I always ate ice cream at night, while watching TV. I made poor choices in restaurants, and I often ate candy instead of meals.

I was addicted to sugar!

What dietary changes did you make?

I incorporated vegetables in every meal. I began to focus on protein and complex carbohydrates and made sure to get plenty of water each day. I ate only when I was actually hungry

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I lost my weight in 2001, by joining Weight Watchers and incorporating daily exercise into my life. I lost a total of 55 lbs. (from 170lbs to 115lbs). I currently weigh 118, which I have maintained since 2001.

AFTER

I began working for Weight Watchers in October 2002, and resigned in December 2013. I helped many people reach their weight loss goals and even formed a running/walking team, which I named the “Pavement Pounders.” We have done several local 5k races as well as a few 5 milers and half marathons. We will be doing the St. Pat’s 5k in March and will schedule a 5k every month this year.

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

Why not see the doctor who is both?

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

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

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45

Wh pro en s h tei n s oppin pro nack g, o p s tei n b like t for ars yog veg ,n e uts urt, p table r ,o r fr otein s, hig esh h s fru hake s, it 46

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FITNESS WELLNESS HEALTH

1 0

E A S Y

W A Y S

T O

INTEGRATE NUTRITION I N T O

Y O U R

by Steven Bardi, Cranston, RI

Ask any man or women who works every day and he or she will tell you “there’s no way that I can eat properly with my schedule.” There just doesn’t seem to be enough hours in the day to accomplish the day-to-day tasks while maintaining proper nutrition. It can begin to feel like an added stressor when you are trying to integrate healthy habits into your already hectic schedule. But if you make time for healthy eating habits, you’ll find yourself with much added energy, a trim waistline, and a more positive outlook on your health.

Here are a few things you can start doing right now to make healthy habits a relatively painless part of your routine: 1. Drink water throughout the day. What everyone should know is that water is an all-purpose substance that literally sustains life. It is essential for your skin, digestive system, circulatory system, and water also aids in weight loss and cellulite reduction. If you feel fatigued during the day, it’s often because you aren’t hydrated properly. Try to drink throughout the day. If you don’t like the “taste” of water, keep a supply of Branched Chain Amino Acid powder available.

BCAA’s are known for their appetite suppressing capabilities, while speeding up your metabolism and aiding in weight loss.

2. Replace high-sugar foods with low-sugar versions. Cutting back on the amount of refined sugar you consume will help to reduce useless calories, avoid weight gain, and will help you avoid the energy roller coaster ride that come from sugar withdrawal.

3. Stock up on healthy, portable snacks. When shopping, opt for vegetables, high-protein snacks like yogurt, protein shakes, protein bars, nuts, or fresh fruit. This will help you avoid bad vending-machine, convenience store, and fastfood options.

4. Take the time to plan healthy meals for the week. The goal here is to designate 1-2 days a week where you can pre-cook your meals in bulk so they are ready when you need them.

5. Purchase frozen, ready-to-cook ingredients.

Frozen fruits and vegetables have high vitamin and mineral

L I F E

content because they don’t sit around losing these nutrients for long before they are preserved. This will allow you to grocery shop once or twice a week rather than making frequent trips every day to the store.

6. Pack your lunch the night before. Packing your meals the night before allows you to maintain a stress-free daily routine where you can accomplish your goals and work without breaking your stride.

7. Cook double batches of whatever you’re cooking. Preparing meals in advance, then freezing them should become a routine every time you cook. That way you have food ready to go when you are on the go.

8. Fit in exercise whenever you can. Studies show that adults should exercise a minimum of 30 minutes three times per week. If this is not reasonable, any amount of exercise is better than none.

9. Whenever possible, walk. 20 minutes of walking a day can have a severe impact on your energy level. Increase the amount of time you can walk every day by making small adjustments to your routine. For example, park a bit further away from the office and walk the long way around the parking lot. If possible, opt for walking to a co-workers desk rather than email, the calories will add up at the end of the day.

10. Sleep. The human body requires at least 6-8 hours a night of peaceful rest. This is non-negotiable. By neglecting your body the sleep it requires, your cognitive capabilities will be dramatically reduced, your immune system will become progressively weaker, and you will become less efficient. Get your rest folks. Begin integrating some or all of these habits into your routine and you’ll be amazed by the results. Make them part of your normal routine and you’ll be surprised at how little time is involved and how much better you will feel.

Steven Bardi is the owner of Evalife Health, Wellness, and Performance and has been in the Health and Fitness industry for over fifteen years now. Steve works very closely with two of Rhode Island’s hospitals as well as multiple doctors and Chiropractor’s in a continued effort to increase the health and performance of his customers and patient’s.

www.rifitmag.com | volume one issue two

47

Everybody raise a

by Timothy Sullivan, Providence, RI

It only takes the loss of 1-2% of a person’s body weight in water loss to cause dehydration. Mild dehydration can manifest itself as a headache, a sleepy feeling, dizziness, and possibly constipation.

A recent study performed at the University of Connecticut drew parallels between dehydration and people becoming “cranky”. Among the study’s conclusions, it found that “even mild dehydration can alter a person’s mood, energy level, and ability to think clearly.”

While none of the tests showed that dehydration led to substantive reductions in cognitive ability, it did result in difficulty concentrating, headaches, and fatigue. The effect was “substantially greater in females than in males.”

Harris Lieberman, one of the co-authors observed “In both sexes these adverse mood changes may limit the motivation required to engage in even moderate aerobic exercise. Mild dehydration may also interfere with other daily activities, even when there is no physical demand component present.”

HYDRATION CONTROVERSY There is some debate about the exact importance of hydration as it relates to health today. There are skeptics who believe that there is no credible evidence that the recommended 6-8 8oz. servings per day is necessary for optimal wellness. In survival situations it is recommended that a person drink a minimum of 2 liters per day.

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PEOPLE ARE MOSTLY WATER According to H.H. Mitchell in the Journal of Biological Chemistry (#158), the human body is made up of over 67% water. Key organs such as the brain, heart, muscle, kidneys and liver contain between 71-79% water. The Lungs are almost 84% water. Even skin is made up of nearly 65% water.

When your body becomes dehydrated, organs do not function optimally. The first thing a person should do when confronted with these conditions should try to rehydrate themselves before resorting to medicines. Not only is water a less expensive solution, it often is more effective and healthy as well.

Symptoms such as these can appear when dehydrated: • Constipation - The digestive tract slows digestion of foods, and delays elimination of digested foods in the large intestine leading to constipation. One of the main functions of the large intestine is to recover water from digested foods for reuse in the body.

• Headaches - A shortage of water in the brain can cause pain.

• Light headed or dizzy - Can be caused by a lack of water in the cerebellum and the inner ear.

glass…of water!

• • • • • • • • • •

Dry Mouth - The body is sending water to essential organs, digestion is not essential in a lack of water situation.

Thirst Little or no urine output Dark yellow or Amber urine Lack of sweating Low blood pressure Rapid heartbeat Rapid breathing Fever Delirium or unconsciousness (in severe cases)

WATER IS ESSENTIAL FOR SURVIVAL In survival situations where a person is experiencing severe cold and dehydration, their body concentrates blood flow to the core of the body as much as possible, in order to protect the vital organs until warmth and water can be reintroduced into the body.

Aboriginal Living Skills School founder, Cody Lundin, says “Water is a biological necessity down to the cellular level. It dictates ones physiology and psychology. Staying properly hydrated is the tip of the spear in maintaining maximum efficiency mentally, emotionally, and physically.”

Steps to take in the successful hydration program • Daily consumption of 6-8 8oz. glasses of water per day • Dissuade the substitution of soda and sweetened beverages in place of water • Your body can only absorb a certain amount of water per hour, depending on the condition of your kidneys. The rule of thumb is 1-2 8 oz. glasses of water per hour to maintain hydration. (Don’t drink too much at one time) • Coffee, when drunk in moderation, is unfairly regarded as a diuretic. Studies show that it hydrates as well as regular water. Caution should be paid to sweeteners and creams used in conjunction with coffee.

• Drink some water at the first sign of tiredness, headache, dizziness, stomach discomfort, or constipation. Wait to see if this helps before seeking medicinal remedies.

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

www.rifitmag.com | volume one issue two

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City/Town of Residence: Mapleville, RI Age: 24 Occupation: Office manager / fitness health coach Family: Bill, 54 (dad) bodybuilder..Sherry, 52 (mom)..Nick, 34 (brother) and Joe, 26 (brother) Your sport or fitness activity: Fitness Competitions Recent events you have competed in: Fitness Atlantic placing 3rd, BLNPA placing 1st, IFBB placing 4th

Favorite cheat meal/snack My weakness is dessert! Any kind of chocolate overload anything!

What do you like to do in your down time?

When I have time I love spending time with my family, boyfriend and pit bull puppy. My family is everything and I would put them before anything in my life. I’m lucky to have such an amazing loving and supportive family.

Best thing about living in RI: I don’t mind living in the “smallest state.” The beaches are enjoyable and summer events are always fun. It’s nice not having to drive far anywhere you go.

Events you are training for: NPC Powerhouse East Coast Classic April 5, 2014, Jay Cutler Classic Boston May 24, 2014 What is your proudest fitness accomplishment?

My proudest fitness accomplishment personally is having the confidence and will power to compete. I love being on stage and love training for each show. You just never know who is at each competition and it’s such a rush not knowing. I train to “win,” it’s not all about winning it’s just about having that mindset.

What motivates you?

My motivation is how others look at me as their motivation.

There’s nothing better than that proud feeling you get when someone comes up to me saying, “you look great,” or “train me,” or “I wish I had your motivation!” Also, looking at past competition pictures and always challenging myself to see how I can improve.

Famous person you would like to have dinner with: Mark Wahlberg! He’s the man. He’s not only good looking, but he’s a well-rounded, down to earth guy.

One thing people don’t know about you: I was on a reality TV show back in 2008 for ABC Family. It was called “Americas Next Prom Queen.” Even though it only aired for one season it was quite the experience.

Favorite quote: Oh there’s a few quotes I love, but to name a few: “Don’t let people judge you. You are who you are, and if you work hard, you’ll create an even better you.” People are so critical towards one another and I wish that wasn’t always the case.

What’s on your nightstand?

My “R.E.M. Sleeping powder” promotes better night sleep and nourishes your muscles. My alarm clock set for either 5 am, 5:15 am., or sometimes 5:30 a.m. for those awful, “I don’t want to move” mornings.

Fitness tip for RI Fit Readers: SET GOALS!! If you don’t have a reachable goal for yourself then you’ll just give up. I’m always setting goals to motivate myslef in the gym and in the kitchen!! Remember 70% diet 30% gym ;)

Best local eats: I’m Italian so my dad would kill me if I didn’t say an Italian restaurant. I would have to say Tratoria Romana in Lincoln or Sienna - either of the locations.

www.rifitmag.com | volume one issue two

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MARCH 15TH 2014

E VE N T

P H O T O S

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www.rifitmag.com | volume one issue two

53

FITNESS WELLNESS

Change Vs. Progress HEALTH

by Brittany Drozd, Providence RI

“Only two things in life are certain – death and taxes.” Heard this before? It definitely rings true during tax season! But I’d like to propose that something else is certain as well:

CHANGE. While it often seems that we’re stuck in a rut, we know that change will come.

Why? Because it has every time before!

We used to be little, then we grew. We used to have flip phones, now we have iPhones. We used to have no clue about our health, now we’re educated on how to be healthy.

We know change is coming, yet we still talk about making changes as if it’s some elusive challenge. Change is certain.

Progress is not.

So what’s progress? Progress in your fitness? Nutrition? Overall health? If change is anything different from the status quo, then progress is a change that is more specific, goal-oriented, and measurable.

Progress is a measure of relativity. You’re moving towards change in a specific direction. Movement on that trajectory is identified as progress. If you altered your habits to lose weight, but it resulted in weight gain, this is change but not progress. If you started a healthy diet to lose weight, and were gradually losing the weight, this is progress.

You need a goal in order to measure progress from change. “I want to be healthy” is not a goal, it’s a statement.

Make sure your goal has specifics, a timeline, and is measurable.

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Specifics: Try “I will eat 3 servings of vegetables daily” versus “I will eat healthy”. By articulating the specific thing you will do, you will be more likely to actually do it!

Timeline: Create timeframes, start dates, and deadlines for yourself.

Otherwise, your “Someday” will likely never come. Here’s a sample of a timeline - “I will eat 3 servings of vegetables daily for 6 consecutive weeks, beginning March 29th.”

Measurement: How do you know you’re not at your goal already? How do you know if you’re making progress towards your goal? Most importantly, how will you know when you’ve reached your goal? Measurement. This is key to the whole process of making progress and achieving your best self.

Ask yourself these questions to assess your goal for measurability: •

Can you count it?

•

Can you create a percentage from your results to determine your progress? (ex. I ate 3 servings of veggies 3 out of 5 days thus far= 60% progress towards goal).

Can you make adjustments to your goal based on your findings from your percentage and experience? (ex. maybe only 2 servings of veggies daily is more reasonable for you. Maybe 5 days weekly versus 7 is better for you).

•

•

This is not to say that you

should lower your standards, but continuing to progress on an adjusted goal is more beneficial than failing miserably on a strict, unattainable goal.

Ok, Let’s go over what we know: • • • •

We know that change will come.

The question is how, when, and in which direction?

We know that progress is necessary for improvement, not just change.

We need a goal in order to distinguish progress from change.

Our goal needs to be specific, have a timeline, and be measurable in order to evaluate progress.

If you don’t have a plan, you plan to fail.

So make a plan, make progress and achieve your goals. This success will build your momentum for future goals and future successes. Progress, not change, is necessary to become your best self.

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 Drozd is a licensed psychotherapist and has a private practice at the Therapy Collaborative in Providence. She helps clients reach their best selves by exploring all aspects of their lives, including exercise, nutrition, and mindfulness

City/Town of Residence: Cranston, RI Age: 27 Occupation: Research Technologist Your sport or fitness activity: Cardio-kickboxing and strength training Events you are training for: ACE group fitness instructor certification.

What is your proudest fitness accomplishment?

Being promoted from student to trainer at my kickboxing studio back in 2011.

Netflix and OnDemand shows. I’m also ALWAYS on Pinterest searching for fitness inspiration and healthy recipes.

Best thing about living in RI: Being close to the coast! I love how nautical the state is. And everything is within close driving distance (spoken like a true Rhode Islander I suppose). Also, personally, being close to my hometown in Connecticut where a lot of my lifelong friends still reside – that’s a blessing.

One thing people don’t know about you: I really like high-end, tricked-out sports cars, but I know nothing about them other than I appreciate their appearance.

What motivates you?

Many things, but much of my personal motivation for my own fitness goals comes from within. Motivation for my classes comes from the other trainers I work with and the amazing group of women I am honored to lead. During my classes, I get SUPER pumped from good music (who doesn’t?!). I’m really into electronica, both in and out of the studio.

Best local eats: Rue de L’Espoir, Tortilla Flats, Kartabar, Waterman Grille… the list goes on.

Famous person you would like to have dinner with: Wow, that’s tough. The first one that comes to mind is Jillian Michaels, but there are so many I can’t choose! Probably a former US Olympic gymnast because I used to do gymnastics before getting into kickboxing.

What’s on your nightstand?

What a strange question! A clock, a bottle of St. Ives lotion (my hands get so dry!), a bottle of water, and usually a book or fitness magazine that I’ve read before going to sleep.

Favorite cheat meal/snack Oh boy, this is tough. I’m a sucker for anything chocolate, so any version of a molten chocolate cake is great; The Cheesecake Factory’s peanut butter cup cheesecake is to die for! As for salty treats, I rarely go there anymore, but Tortilla Flats’ mac ’n’ cheese and sweet potato quesadilla with BBQ sauce and chicken are both amazing.

What do you like to do in your down time?

Spending quality time with my boyfriend and my best girl friends are both very important to me. On weeknights I watch a lot of

Favorite quote: ”The world bursts at the seams with people ready to tell you you’re not good enough. On occasion, some may be correct.

But do not do their work for them. Seek any job; ask anyone out; pursue any goal. Don’t take it personally when they say ’no’ – they may not be smart enough to say ’yes’.”

Fitness tip for RI Fit Readers: Just get out there and start. Start running, start lifting, start a new fitness class and don’t be afraid. Change doesn’t happen overnight. Believe in yourself, too. Challenge yourself to become better.

www.rifitmag.com | volume one issue two

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FITNESS WELLNESS

BEAUTY FOOD CONNECTION HEALTH

by Anna Golub, Newport RI

The connection between food and beauty is extremely powerful.

With some simple changes, we can totally change the way we look and feel! We all know that beauty is the absolute reflection of Health. Healthy body is a beautiful body and our skin functions like a mirror of internal organs and systems.

According to traditional Chinese medicine – our intestines are key to how we look and feel. It’s not a secret that bumpy skin, dull and dry complexion, cystic acne and rushes, and deep lines are a straight indication of sluggish digestion, clogged lymphatic system, and inner toxicity from improper food and environmental damages.

For example: Breakouts on the jaw/chin and deep nasolabial lines indicate colon congestion and overloaded liver.

Food is a medicine and powerful tool for achieving healthy, vibrant beauty.

Proper food and knowledge of how to pair food are the fundamental principles of optimal health and clean body without obsessive calorie counting and restricted diets. The skin will become radiant and glow from balancing the diet through overall internal cleansing.

It is very simple, if we can learn how to eat the right food in the right way; we would consistently cleanse our bodies and absorb all the necessary nutrients, resulting in high long lasting energy.

It is not about how much we eat, it is about how many nutrients our body is able to absorb. By making this program as a lifestyle, instead of a short term resolution, we can look years younger!

The aging is a natural process, but it’s possible to look beautiful even in late 60s if we all understand the real cause of aging. Internal toxic waste from unhealthy, processed food, preservatives, medications, and pesticides starts to build the sludge in the body that hardens over time, depleting the absorption of essential nutrients. Vitamins, minerals, and other nutrients are absorbed so much more efficiently by clean, purified cells, dramatically changing our appearance, improving the skin color, texture, reducing puffiness, and dark circles.

“The body must be cleansed, freed from waste and foreign matter, from mucus and toxemias accumulated since childhood” – Healing pioneer Arnold Ehret, Ph.D. While struggling with calorie counting and portion sizes, we still feel hungry

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because our bodies do not fully absorb the nutrients and fully metabolize the food since tiny villi, responsible for nutrient absorption, are too clogged by the waste products. Processed foods, canned foods, refined sugars, dairy products, animal protein, flour foods, excessive yeasts, and fungus all contribute to this.

With the exception of an energy deficit, we don’t feel much different when our villi are clogged. However, what we don’t realize is that our body is starved of minerals, vitamins, and protein. It is also important to note that frequent bowel movements are not necessarily a reflection of a cleansed body.

BEAUTY- DETOX RULES BASICS: • • •

• •

•

Start the day with a full glass of lemon and honey water to eliminate the old sludge and increase the energy.

Start all meals with alkaline foods such as fruits, raw vegetables and salads.

Fruits should be eaten only on an empty stomach. Fruits are the most beautifying, purifying and cleansing food on a planet. Fresh, organic, nourishing produce promotes a strong, beautiful body.

Eating light to heavy through the days promotes the beauty energy and stabilizes weight loss.

Eat animal protein no more than 2-3 times a week and try to increase your consumption of plant-based protein, which is the only True Beauty Protein. Animal proteins do not support our skin and beauty, leaving strong acidic residue that ages us rapidly.

Build your bones, skin and muscles from the most Healthiest Protein - Plant Protein, taking an example from the largest, most muscular animals like gorillas, horses, cows that are only vegetarians!

• Completely avoid acidic, clogging and mucus producing dairy products that deplete our beauty and promote weight gain.

• Dairy contains a dangerous protein, casein, and is packed with hormones and antibiotics.

Fulfill your calcium needs with beautiful plant foods such as dark greens and vegetables.

By starting with small changes in our diets and cleansing our bodies naturally, we can achieve the highest level of health and beauty, making a huge difference in our appearance. The skin will be more radiant and glowing and our hair shinier and thicker. The eyes will be brighter, and energy levels will make you feel as though you are back in your 20s. It will be a truly younger version of us!

Anna Golub is an award-winning skin care specialist, nutritionist and herbalist with a background in biology and medical technology.

As an innovator and proponent of organic skin care, Anna accumulated more than 20 years of study, research and professional experience in paramedical esthetic as well as anti-aging and holistic skin care.

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Girls on the Run Rhode Island

It all started with a notebook back in 2010. Kim Greene of Norton, Massachusetts was looking for a place to record her thoughts and doodles. Fortunately, the notebook she ended up buying from CVS piqued her curiosity about Girls on the Run. “When I noticed the Girls on the Run logo and mission on the back of the notebook, I thought “that sounds great!” I wonder if they’re in Rhode Island.” That’s when Kim, mom and avid runner, started poking around. The rest, as they say, is history. Kim is now the program’s longest-serving coach in Rhode Island and credits Girls on the Run with getting her through a very difficult period of her own life.

Girls on the Run inspires girls to be joyful, healthy, and confident using a fun, experienced-based curriculum that creatively integrates running. The Rhode Island council, one of over 200 independent chapters across North America, was founded in 2011 and has since served nearly 300 girls ages 8 to 13. This spring alone, the council will offer programming in 10 cities and towns throughout the Ocean State.

Four years after her serendipitous notebook purchase, Kim is now a self-proclaimed Girls on the Run RI (GOTRRI) junkie. “I love being part of something that teaches girls how to make healthy life choices. We show them there are lots of different ways to be a girl.

Running is just a vehicle. Girls on the Run is about empowering girls to respect themselves and others, to give back to their community”. And Coach Kim is a powerful example of just that.

“At the end of last season, I started to wonder how I could help grow and achieve the Girls on the Run mission in a bigger way.

We tell the girls to keep moving forward. I want that for myself, too.

I want to keep growing. So I asked, what’s next?” Her answer: honor her experience and run with purpose.

Running with Purpose When bombs exploded at the 2013 Boston Marathon, Kim Greene was stopped 0.4 miles short of the finish line. As she struggled to deal with the immediate aftermath and long-term effects of that horrific event, several things helped her to find a reason to smile and rediscover her passion for running – being a coach was one of them.

“I have coached all four seasons of this amazing program and witnessed firsthand how it prepares girls for a lifetime of self-respect, community involvement, and healthy living. The program also impacts adults,” Kim said.

“In my case, it helped me through a very dark time last April. During our first practice after the Boston Marathon, we were working through lessons on gratitude and effective communication, but I struggled for words. The girls listened to my story, shared their own stories of the people they knew who were affected by that tragic event. We ended the lesson with a special ‘energy award’ and group hug; the positive energy from that practice helped me to begin dealing with the after-effects of the marathon bombing in a healthy way.”

Kim is now training for her 5th consecutive Boston Marathon and this year, she will be running as a Girls on the Run SoleMate.

SoleMates are men and women who pursue personal goals – such as running a marathon, 5k, or triathlon - while raising muchneeded funds for Girls on the Run. “I found a way to be useful and engaged; to do something meaningful,” Kim remarks. “We’re incredibly grateful for Kim’s dedication to Girls on the Run RI, and her powerful story demonstrates how meaningful the program is for both the girls and adults involved” explains executive director Michelle Duso. “She is an inspiring example of what Girls on the Run is all about: active, caring girls learning confidence through accomplishment.”

www.rifitmag.com | volume one issue two

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E V E

SATURDAY, MARCH 29, 9:00AM 7th Run the Reservoir 15K North Scituate Community House 546 W Greenville Rd, Scituate, RI SUNDAY, MARCH 30 9:15AM Chief Coutu 5k Memorial Run & 2-mile walk Slater Park RR 1A, Pawtucket, RI

SUNDAY, MARCH 30 10:00AM Mohawk Hustle: East Providence Mohawks Youth Sports 5K Run/Walk Pierce Memorial Stadium East Providence, RI SUNDAY, MARCH 30 10:00AM Quonset Point 10miler and 5K North Kingstown Toray Education & Wellness Center North Kingstown, RI SATURDAY, APRIL 5 9:00AM F.I.T. Mud Run Challenge Challenging, manageable course, our famous Cross F.I.T. 401 Elmwood St, N. Attleboro, MA SATURDAY, APRIL 5 9:00AM The Woodridge Wizards 5K Run/Walk and 1K Kids Fun Run Woodridge Elementary School Cranston, RI SATURDAY, APRIL 5 10:00AM Big River Half Marathon & 10k Trail Races West Greenwich, RI

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RIFIT | Fitness, Health and Wellness

SATURDAY, APRIL 5 10:00AM Day One 5K Run/Walk and Youth Races Providence, RI

SUNDAY, APRIL 27 8:00AM Newport 10 Miler | 2014 Fort Adams State Park Newport, RI

SUNDAY, APRIL 6 9:00AM The Jamestown Bridge 5k/10k North Kingstown & Jamestown, RI

SUNDAY, APRIL 27 10:00AM Rhode Island State Police “5K Foot Pursuit” North Beach Clubhouse at Narragansett Town Beach Narragansett, RI

SUNDAY, APRIL 6 10:00AM Francis Farm 5k Run/Walk Francis Farm 27 Francis Farm Road, Rehoboth, MA SATURDAY, APRIL 12 9:00AM 2nd Annual Moving to the Music! 5k and Fun Walk Certified distance and timing.

3852 Main Road, Tiverton, RI SUNDAY, APRIL 13 10:00AM 11th Annual Rhode Island Dietetic Association Nutrition Fuels Fitness 5k Run/Walk & Kids in Motion Goddard Memorial Park 1095 Ives Road, Warwick, RI SATURDAY, APRIL 26 10:30AM Children’s Friend 5K Walk and Run Roger Williams Park Temple to Music Providence, RI

SUNDAY, APRIL 27 10:00AM Rumford Lions 5k run/walk Hunts Field Pleasent St., East Providence, RI FRIDAY, MAY 2 1:00PM Cox Rhode Races Expo The Health & Wellness Expo is a great event for running enthusiasts Omni Hotel One West Exchange Street Providence, RI SATURDAY, MAY 3 9:00AM BoldrDash on the Beach Scarborough State Beach 910-916 Ocean Rd., Narragansett, RI SATURDAY, MAY 3 9:00AM The National Grid 5k Course is a scenic run through Roger Williams Park. The run moves around winding turns while circling around F C Green Memorial Blvd.

1000 Elmwood Ave, Providence, RI

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SATURDAY, MAY 3 10:00AM RUN MS: 5K RHODE RACE Flat,certified course to benefit R.I. Chapter of the National MS Society Colt State Park RT 114, Bristol, RI

SATURDAY, MAY 3 11:00AM- 5:00AM Cox Rhode Races Expo The Health & Wellness Expo is a great event for running enthusiasts to get some great deals on running apparel, meet special guests.

Omni Hotel One West Exchange Street, Providence, RI SUNDAY, MAY 4 7:00AM Cox Sports Marathon As a relatively flat and fast course, it has become a favorite local qualifying race for the Boston Marathon.

Omni Hotel One West Exchange Street, Providence, RI SUNDAY, MAY 4 8:00AM Navigant Credit Union Running Festival Half Marathon/5K/ Youth Run Visitor Center, 175 Main St., Pawtucket, RI

SUNDAY, MAY 4 8:00AM-12:00PM United Healthcare Half Marathon Omni Hotel Providence, RI

SUNDAY, MAY 4 9:00AM The Battle at Burlingame Burlingame State Park Playground Charlestown, RI SATURDAY, MAY 10 9:00 AM The Rainbow Race 5K John & Cindy’s Harvest Acres West Kingston, RI SATURDAY, MAY 10 10:00AM 27th Narrow River Road Race Narragansett Beach Narragansett, RI SATURDAY, MAY 10 11:00AM Breeze Against Wheeze 5K run Brown University Pembroke Field House Providence, RI SUNDAY, MAY 11 9:00AM Running for Moms 5K Run/Walk Rhode Island Athletic Club Woonsocket, RI SUNDAY, MAY 11 9:00AM Running for Ribbons 5K and 1K Kids Dash Wrentham Developmental Center Wrentham, MA

SATURDAY, MAY 17 8:00AM Pink Heals Jackie Dion Houle Memorial 5K Pink Heals RI Chapter West Warwick, RI

SUNDAY, MAY 18 9:00AM Brown Play School Run to Mama 5K Run/Walk Rumford Center Rumford, RI SUNDAY, MAY 18 9:00AM JUST DU IT Newman YMCA Seekonk, MA SUNDAY, MAY 18 1:00PM 3rd Annual Payton’s Pace 5K Fort Getty Park Jamestown, RI MONDAY, MAY 26 8:00AM Matty Siravo Memorial Day 5K Run/ Walk and Matty’s Mighty Dash Bank RI South Kingstown, RI FOR MORE EVENT INFO OR TO POST AN EVENT VISIT US AT RIFITMAG.COM

SUNDAY, MAY 11 9:00AM The Quahog Mile Goddard Memorial State Park Warwick, RI www.rifitmag.com | volume one issue two

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RI FIT BITS 22%

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The estimated number of American adults who participate in regular, sustained physical activity for at least 30 minutes 5 times a week.

of American adults think they are over their ideal weight

4 REESE'S CUPS Have the same amount of sugar as what is in a McDonald’s fruit smoothie

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cause of death in the U.S. is cardiovascular disease

44%

Estimated number of American adults who go on a diet each year

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Human thigh bones are

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Average amount of soda consumed

by Americans each year

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469 Angell Street Providence, RI • Wayland Square

Reformer ESST(Essential), Reformer INT( Intermediate), Reformer Jump Board Circuit, Reformer Mix-Up and Reformer Barre

Also Offered Are...

Private One on One Duo’s and Trios, Sports Specific Pilates Training and Rehabilitation

208 Governor Street Providence, RI

273-CORE • www.corefitprov.com

www.rifitmag.com | volume one issue two

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RIFIT | Fitness, Health and Wellness