RI Fit Magazine Premiere Issue

FIT RI

FITNESS HEALTH WELLNESS

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REASONS TO DO A MUD RUN Find Your Local Rhode Island Race

Abs

That Will Make Your Friends Jealous

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Pawtucket 129 School Street Pawtucket, RI 02860

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East Side 29 Seekonk St Providence, RI 02906

North Providence 1401 Douglas Ave North Providence, RI 02904

Riverside 1525 Wampanoag Trail Riverside, RI 02915

Smithfield 41 Sanderson Rd #101 Smithfield, RI 02828

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www.rifitmag.com | volume one issue one

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RI

FIT FITNESS HEALTH WELLNESS

from the founder

John A. Resnick Founder Ralph Coppolino Co-Founder

Welcome to the first issue of RI Fit Magazine. This premiere issue is the result of many hours of planning, research and editing that has finally come together in the 64 pages that you hold in your hand. It has already been quite the journey to get to this point and we are already working hard on new content and future events to educate, motivate, and inspire our readers to adopt a fit and active lifestyle.

We hope RI Fit Magazine becomes your favorite local resource for bringing individuals and providers together through expert editorial, advertising and community involvement. We look forward to providing this content to you in print, as well as on our website (RIFitMag.com), social media and weekly email newsletters. Starting with this premiere issue, our goal is to be the “go-to” source for news and advice on fitness, health, wellness and nutrition for Rhode Island’s fitness enthusiasts. We will accomplish this by spotlighting local businesses, athletes, fitness experts, wellness experts and events.

I would like to thank the local fitness, health and wellness community, all of our advertisers, contributors, supporters, and you the readers who are sharing in our journey of health and fitness together. I would also like to thank my partners Ralph Coppolino and Gil Lantini for the their countless hours of hard work, their guidance in making this vision become a reality and the endless laughter we have enjoyed putting this issue together. Finally, I would like to thank our Senior Designer Mike Casale for putting together an amazing premiere issue, and Marketing Consultant Tina Farinelli for communicating with local businesses to build comprehensive advertising plans for the magazine.

We look forward to your feedback and opinions on the magazine’s content. We also ask for your participation to help us create new content specific to your interests. Any suggestions, contributions or questions can be addressed to me personally at John@RIFitmag.com. We hope you enjoy our premiere issue!

Live Better!!

Gil Lantini Co-Founder Mike Casale Senior Designer Tina Farinelli Marketing Consultant Pam Walsh Editorial Assistant Contributing Writers Michelle Collie Jake Burke Ryan McGowan Joy Adamonis Dr. Andrew Crellin Dr. Catie McArdle Kristin Carcieri-MacRae Shana McDonough Dr. Marie Donabella Rachel Langley Dr. Kate Siner Hannah Mellion

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 number one

INSIDE THIS ISSUE

11 RI FIT NEWS 12 Weekend Warriors-Snow Powers 14 New Fitness Technology for 2014 16 RI Fit Kids 18 Keeping You on Pace

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20 Climb, Crawl, Swim and Slide 23 The Secret to Abs that will Make Your Friends Jealous 24 Fuel Belt 28 Weight Loss Success-McKaila Allcorn 29 Recipe of the Month-Dave’s Fresh Marketplace 30 Five Reasons Why You Should Do A Mud Run 32 Fitness Enthusiast-Jennifer Sammartino 34 Core Fitness-Top Benefits of Group Exercise Classes 36 F Up Your Life

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38 Back Pain is Everywhere 39 Fit Over 50-Cynthia Tanzi 40 Five Ways to Spring into the Warmer Weather Healthy!

43 Get Organized for the Supermarket 44 Weight Loss Success-Emily Iredale

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46 Gluten-Free Vacationing at France’s Chateau de Villars

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47 Adding Massage to Your Wellness Routine 48 Be Healthy By Being SMART 49 Fitness Enthusiast-Nicole Hopkins 51 Weight Loss Success-Brianna Brigidi 52 Stress Relievers-The Best Ways to Feel Better 54 Change Your Mind, Change Your Body 55 Fitness Enthusiast-Lori Cipolla 56 Working With Fear 57 Veggie Box 58 EVENTS 60 RI Fit Bits

ON THE COVER

FIT RI

FITNESS HEALTH WELLNESS

5

REASONS TO DO A MUD RUN Find Your Local Rhode Island Race

Abs

That Will Make Your Friends Jealous

PLUS

+

Fit Over 50 Weekend Warriors Fitness Enthusiasts Weight Loss Success

FEATURED NON-PROFIT: Gotta Have Sole FEATURED CHAMBER: Westerly Chamber of Commerce

FREE

PREMIERE ISSUE

Stress Relievers

The Best Ways to Feel Better

2014

FITNESS TECHNOLOGY SHOWCASE

COVER PHOTO DONNA RUCCI-LEVESQUE

THIS MONTH’S FEATURED RECIPE: TABOULI STYLE QUINOA. DETAILS INSIDE

Cover Photo Donna Rucci-Levesque Taken At Core Fitness Photo By Ronny Hoxsie

56 www.rifitmag.com | volume one issue one

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FROM THE COVER COVER MODEL

DONNA RUCCI-LEVESQUE Donna Levesque, an avid fitness buff, graduated from the University of Rhode Island and has worked in financial services for 10 years. She resides in Western Cranston with her husband David, and 2 French Bulldogs Dewey and Gus. She has been a CORE Fit devotee for the past 5 years!

CORE:

COVER LOCATION Center of Real Energy Fitness & Pilates Mind/Body Studios

Denise Chakoian-Olney opened her Providence, RI East Side Fitness Studio, CORE, in April of 2006 in Wayland Square, and in 2012, Denise is thrilled to add a second location! The CORE Mind/Body Pilates Studio, at 208 Governor Street in Providence opened on January 9, 2012! Denise has been in the fitness industry for 18 years. She started as a dancer at the age of 5, eventually becoming a dance teacher for the studio where she grew up. After teaching part time in many fitness facilities in the New England and Boston area through the years, Denise decided to leave her job in the corporate world and start CORE. Her vision was to create an environment where clients could go to get the best workout while getting personal service.

www.rifitmag.com | volume one issue one

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RI FIT NEWS

PERFORMANCE PHYSICAL THERAPY OPENS NEW CLINIC ON THE EAST SIDE

JILLIAN MICHAELS “MAXIMIZE YOUR LIFE” TOUR AT THE VETS MARCH 25, 2014

PROVIDENCE, RI Performance Physical Therapy has expanded its clinic and services on the East Side and is now open at 49 Seekonk St, Providence. The new East Side location is offering Pilates, massage and personal training in addition to physical therapy services.

You’ve been inspired and motivated by Jillian Michaels before, but you’ve never seen her quite like this! Jillian is getting real with her fans in a straight-talking, visuallyexciting multimedia show that will unlock the keys to your health, success, and happiness like only she can. For 90 minutes, you’ll experience Jillian in her favorite format — LIVE, in-person and connecting directly with her fans.

Make no mistake; this is no speech! Each show is a truly unique, interactive evening of audience sharing and inspiration that will help you unleash your potential so you can finally achieve your dreams. In her trademark, no-nonsense style, Jillian breaks down three key health aspects: self, science, and sweat. She’ll cut to the chase and clear away the confusion, so you can finally conquer the challenges you face in each area. Then, she’ll provide you with seven rules for maximizing your life IMMEDIATELY, so you can begin your transformation right away.

Andrea Mitchell MSPT, LMT earned her Master of Science in Physical Therapy from the University of Rhode Island 2001 and has been at Performance for 10 years. In addition, Andrea is a licensed massage therapist and is certified in dry needling. Andrea specializes in the spine, orthopedics, and TMJ. Dr Paul Burke MSPT, DPT, OCS, Cert MDT has over 15 years of clinical experience. He is a Board Certified Orthopedic Clinical Specialist as well as being certified in Mechanical Diagnosis and Therapy from the McKenzie Institute, Selective Functional Movement Screening and is a certified Yoga Teacher from YogaWorks. Paul specializes in back and neck pain, sports injuries and orthopedics. Dr Rob Gruttadauria DPT, graduated from the University of Rhode Island with his doctorate in 2012. Rob is also certified in dry needling. Rob specializes in orthopedics, sports injuries, nutrition and fitness. Dr Max McKinney DPT , graduated in 2013 with his doctorate in physical therapy from the University of Rhode Island. Max specializes in orthopedics, sports injuries, prevention and wellness.

Additional staff include massage therapist Jessica Botelho LMT, CMCP, personal trainer Lisa Tambourini, Pilates instructor Alice O’Neill Cert PMA, Kinesiologist Pat Sturdahl and receptionists Tracy Traskauskas and Sandra Martin.

The East Side clinic offers extended hours, appointments within 48 hours and convenient parking.

Ticket Information: Tickets are available for purchase online, by phone at (401) 4212787, or at the PPAC Box Office located at 220 Weybosset Street in downtown Providence. Regular Box Office Hours are now in effect and are Monday – Friday from 10am5pm; Saturday 10am-2am and through curtain time(s) on show days.

Do you have any news that you would like to share?

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Please email news@rifitmag.com to submit your volume one issue one 11 information.

City/Town of Residence: Cumberland, RI Age: 25

Best local eats: Julian’s always gets me every time with their brunch and dinner choices, great for Paleo eaters!

Occupation: Visual Arts High School Teacher

Famous person you would like to have dinner with: Stephen Colbert

Family: Most of them actually reside on the West Coast (Oregon and California)

What’s on your nightstand? A glass of cold water and sometimes a pair of earrings I forgot to take off that day.

Your sport or fitness activity: Olympic weightlifting, Crossfit, I used to do triathlons (Halfs & Ironmans) a couple years ago

Favorite cheat meal/snack: Sushi

Recent events you have competed in: America Open Weightlifting Championships in Dallas, TX (finished 6th), finished 1st place in the Rhode Rage Crossfit Garage Games series, got my Spartan trifecta medal with three recent Spartan races. I did an Ironman in 2012.

What do you like to do in your down time? I really enjoy cooking gourmet meals and finding ways to mesh different flavors together…keeping it Paleo, of course!

Events you are training for: National Championships (weightlifting) in Salt Lake City, UT, July 17-20th, Crossfit Opens (late February). Atlantic States Open (weightlifting) What is your proudest fitness accomplishment?

I have many actually in the past 3 years: - I ran my first half marathon, marathon, then half Ironman triathlon & Ironman triathlon.

- In all the triathlons I’ve competed in, I’ve finished 1st place in my age group, and 4th overall female at the OMGoddard State Park triathlon.

- I was only 26 seconds too long of qualifying for the Boston Marathon in Newport, Oct. 2011 (needed a 3:35:00, got 3:35:26)

Best thing about living in RI: For such a small state, it really has almost everything in it within an hour’s drive away

- I finished 81st in the region for the 2013 Crossfit Opens.

One thing people don’t know about you: I know over 100 digits of pi, and have also performed the violin in a concert on the stage of Carnegie Hall.

- I finished first place female at the Rhode Rage Crossfit Garage Games on November 10, 2013.

- I set three New England records for the Snatch, Clean & Jerk & Lifting totals for Olympic Weightlifting in 2013. These records were set since 2002.

- I placed 6th overall at the 2013American Open Weightlifting Championships in Dallas, TX. What motivates you? Wishing I could have used the knowledge I have now about fitness and nutrition to help my dad who passed away 3 years ago from liver cancer.

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Favorite quote: “You don’t set out to build a wall. You don’t say I’m going to build the biggest, baddest, greatest wall that’s ever been built. You don’t start there. You say I’m going to lay this brick as perfectly as a brick can be laid... You do that every single day, and soon you have a wall.” - Will Smith Fitness tip for RI Fit Readers: What you are today doesn’t have to be who you were yesterday. You can make the choice to eat cleaner, be fitter, stronger, and be a positive thinking person.

Work up to smaller goals little by little and sooner or later, you’ll be going for something you hadn’t envisioned yourself doing.

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NEW FITNESS TECH NETATMO FITBUG ORB A small, button-sized fitness tracker, the Fitbug Orb tracks your steps, calories, distance traveled and sleep patterns. It has 3 options for syncing data - real time, 30-minute intervals, and on demand.

The Fitbug Orb is an inexpensive activity tracker that offers step, aerobic and sleep tracking in a small easy to use device that isn’t too hard on your budget. If you have a newer iOS device and don’t mind the lack of a status display, this tracker is one option that can help you track your activity and reach your fitness goals.

The Fitbug Orb is in stores now and priced is in the $50.00 range.

Netatmo, the company known for its personal weather station, is about to get even more personal about the weather.

This spring the company will introduce June, which appears to be a piece of jewelry, but in fact measures sun exposure, telling wearers when to apply sunscreen or when it’s time to get out of the sun altogether.

The bracelet works with an app. You enter personal information like your skin type, and it observes your habits and measures sun exposure. It then send alerts to help you avoid getting too many skin-damaging rays.

The monitor is made from an alloy metal and shaped with jewel-like facets. It can be worn as a bracelet or a brooch and comes in gold, silver and gun metal colors.

The price will be approximately $100.00 when it goes on sale this spring.

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RIFIT | Fitness, Health and Wellness

HNOLOGY FOR 2014 GARMIN

SENSORIA Heapsylon is about to release a smart fitness sock that coaches users on their running techniques in real time and a heart rate monitor built into a T-shirt and bra. Sensoria places sensors on the bottom of the foot so an app can give feedback on the most common types of runner errors. Unlike an expensive running coach with a camera, the Sensoria gives real-time auditory feedback in a natural environment and can follow you around wherever you go. Initially, only professionals have had access to this kind of real-time coaching.

In addition to the Sock, Heapsylon also announced a shirt and bra with an embedded heart rate monitor. Heart rate chest straps have notoriously uncomfortable and an inconvenience to carry around.

Problem solved.

Pricing and availability information can be found at www.sensoriafitness.com

Garmin has had its hand in the wearable tech market for years now, particularly with its Forerunner line of GPS-enabled exercise watches.

Now the company is expanding into the fitness band space. Garmin unveiled its Vívofit—a sleek personal exercise assistant that strives to help you live a healthier lifestyle. According to Garmin, it is the only one on the market that automatically greets users with personalized daily goals, tracks that progress, and then enhances exercise regimens over time. The Vívofit also monitors sleep patterns, providing data that can help users improve their overall physical health.

The Vívofit lets you know how many steps you’ve taken, the distance you’ve traveled, how many calories you’ve burned, and, of course, the time of day. Vívofit data can be viewed directly on the band. Users also have the option of syncing data to Garmin’s online fitness community.

The price will be in the $130.00 range when it goes on sale in the spring.

www.rifitmag.com | volume one issue one

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Childhood Obesity and Fitness

by Christine Dunbar

More than 25% of children in Rhode Island are overweight or obese. As the number of obese and overweight children in Rhode Island continues to climb, fitness is a consideration that weighs heavily on the minds of parents, caretakers and teachers. The risk of health issues accompanying obesity among children provokes many fears that unless parents and children make significant changes in the lifestyles inhabited by our kids, diabetes, heart disease, and other weight related conditions have the potential to run rampant among young Rhode Islanders.

Because of rising obesity rates, this may be the first generation of children who live shorter lives than their parents.

Importance of Fitness for Children Although encouraging a healthy lifestyle, among children, that includes physical activity and fitness is vital to addressing issues associated with health problems and obesity, the addition of kid’s fitness can also promote a lifelong love. Fitness not only encourages physical activity, keeping weight and accompanying conditions at bay, it also helps protect children from injuries that can occur when they are not accustomed to physical activity, movement and sports. Most injuries that plague children completing physical activities occur as a result of a lifestyle that lacks movement and activity that can provide balance, coordination and muscle memory necessary for a fit lifestyle.

Fitness and Physical Activity Benefits Despite statistics praising physical activity among children as a weight management tool and method of decreasing injuries during activities and sports, fitness among children boasts a plethora of positive results and side effects. Strong bones and joints, stress relief, self confidence

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RIFIT | Fitness, Health and Wellness

improvement and better academic concentration are just some of the other benefits touted by a child’s active lifestyle.

In fact, children who participate in sports, physical activities and other types of fitness positively affects the social lives of participants, offering a socially acceptable activity and associated peers.

Implementing Fitness and Physical Activity among Children Understanding what types of activities and scheduling conflicts are preventing a child from obtaining a sufficient amount of physical activity and fitness can be a good way for parents to begin to understand how and where transformations can be made regarding kids’ health. Tracking the amount of activity a child partakes can be as simple as gaining an awareness of their school schedules and whether they include physical education classes, recess and other ways children participate in fitness centered activities. Children who participate in a variety of physically demanding activities at school, such as extracurricular athletics or PE classes may not need as much prompting and extra fitness added to their day as a child who spends more time still and sedentary.

continues. Children who observe healthy lifestyles in their parents and role models have a better chance of adopting similar habits, highlighting the vital role parents play in influencing the fitness levels and physical activity of children.

Along with Fitness, Some Additional Tips to Prevent Childhood Obesity •

•

•

• • • •

• •

Set an Example One of the best ways parents, caregivers and teachers can prompt children to compete in fitness activities and grasp a healthy lifestyle is by striving toward adopting a similar lifestyle that promotes and values physical activity. In fact, according to USA Today “No Time to Weight,” children with even one obese parent have a 50 percent chance of being obese themselves.

Children with two obese parents have an 80 percent chance of following in their footsteps, the article

•

Select childcare providers that prioritize nutrition and physical activity; Demand healthier foods in your child’s school by getting involved in the school PTA/PTO; Offer a variety of foods including fruits and vegetables, low fat dairy products and whole grains; Limit juice to 4 oz. per day if at all; Make low fat milk and water the beverage of choice; Pack your child’s meals and snacks with healthy option; Learn how to help your children eat smart and move more outside of childcare; Avoid power struggles over food; Limit exposure to junk food marketing and advertising by limiting screen time (TV, video games, mobile phones and computers); Limit fast food when you are on the go.

fit kids in action RI Fit Magazine caught up with some of our biggest “little� fans and asked them about their favorite activiities. Check out what these Fit Kids do to stay active.

From left to right: Alexia (Johnston) - Dance, Mason (Rumford) - Baseball, Isabella (Cranston) - Tennis, Aidan (Warwick) - Baseball, Angelo (Johnston) - Hockey www.rifitmag.com | volume one issue one

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FITNESS

KEEPING YOU ON PACE WELLNESS HEALTH

by Michelle Collie, Providence, RI

I am headed home from work after picking up the kids on a MidJanuary afternoon in New England, longing for my sheepskin slippers, cozy clothing, and the warmth of a fire. The sun shines only a few hours in the middle of the day and the ground is covered with snow and ice. It’s easy to see why winter brings only a few of the most dedicated runners outdoors to exercise.

I admit to being one of the zealous runners who actually appreciates the challenges of New England’s seasons. I lace up my running shoes and head out in rain, gale force winds, high humidity, or snow. I actually enjoy the anticipation of what Mother Nature will offer.

In colder temperatures, I see fewer solo runners like myself. I enjoy the peace and solitude of running alone. I like to use the time to escape the day, get lost in my thoughts, listen to music, or dream about and plan for the future. But in these shorter winter days, when the temperature rarely breaks 20 degrees Fahrenheit, I long to join the group of women I see running together in hats and gloves. I envy the young college students who venture out in shorts, despite the temperature. I’ve noticed that runners willing to brave the frigid temperatures often do so in a group.

Sometimes, there are large groups of ten, or simply two people running together. Some are focused on running at a fast pace or are training for a specific event while others are jogging recreationally, talking and enjoying each other’s company. No matter the size of the group or the goal of the run, these runners all look peaceful and content.

Why do people run together? Whether your goal is to run a local 5K or your first marathon, to lose weight or to simply get

Running is as much mental as it is physical, and having a group to motivate, strategize with, and provide distractions allowed me to push through the difficult times.

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in the recommended amount of exercise per week, there are a number of reasons why running with others is an effective strategy to ensure you are successful. Group runners keep each other accountable. No excuses. Group running also motivates individuals to keep going and to increase speed and distance.

Brian Hay of Providence just completed the JFK 50 mile ultramarathon. “When running the JFK 50,” Brian says, “it was critical to run with a group. Running is as much mental as it is physical, and having a group to motivate, strategize with, and provide distractions allowed me to push through the difficult times.”

Running in a group provides some healthy competition as well camaraderie. Dr. Jeff Wilson, a local runner from Edgewood, RI says, “Running with a group means shared motivation. No one in the group wants to be the one who ‘wimped out’ when the others are bragging that they ran in sub-zero weather!” Wilson’s Saturday morning running group is made up of a group of local friends who call themselves the Mamas and the Papas.

“Understanding the drive to run, knowing that our time doesn’t (but does) matter, and of course those crazy conversations that happen at mile 15 on Saturdays are why we do it” Jeff says. “My running group keeps me honest, tired, and happy!”

Despite the fact that many runners (like me) enjoy the solitude of running alone, there are great benefits to joining others. Whether it’s a formal running club or simply joining a friend to run once a week, it’s worth try-especially if you’ve found yourself thinking, ‘It’s just too cold to run’.

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.

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www.rifitmag.com | volume one issue one

19

Obstacle Course Races (OCR) are all the rage. But BoldrDash, Rhode Island’s only 5k, military-style obstacle course, is different than the rest. Yes, it’s challenging, fun and – well – dirty, but most importantly, BoldrDash is designed to challenge everyone from the elite athlete to the beginner.

And each race takes place in a unique environment. Coming up on May 3, 2014, BoldrDashers will hit Scarborough Beach in Narragansett for a sandy, wet and wild “BoldrDash on the Beach” event. On September 13, 2014, they take on Yawgoo Valley in Exeter for the fourth year in a row for a muddy challenge of mountainous proportions.

BoldrDash is the brainchild of personal trainer and RI native, Lynn Hall. She participated in her first obstacle race in 2010 and was immediately hooked. Recognizing there were none in RI, she set out to create an even better version of the traditional OCR. Hall organized a handful of volunteers who spent countless hours researching and running other obstacle races to determine what worked and what didn’t, and what could be done better. They spoke to organizers and participants at all levels, and incorporated what they learned into a distinctly creative course design and targeted training regiments.

“There’s nothing like BoldrDash,” says Hall. “Each event offers completely different challenges and new obstacles, whether on the beach or in the mud. And our obstacles are carefully designed with options for everyone. For instance, our Elite Waves give competitive OCR racers the intensity and challenge that they crave. They can scale a high wall

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with a single jump, grabbing the top, lifting their weight over and jumping to the other side. But others can approach that same obstacle differently, choosing from two other options, each with a little more ‘help,’ like steps added.

If you can walk a 5K, you can participate in BoldrDash. In fact, anyone who is willing can do it if they simply attend a few training sessions.”

Lynn also decided not to focus on the electricity, barbed wire and other “fear factor” elements that are becoming increasingly popular. “We really wanted BoldrDash to focus on fun versus fear, while remaining just as challenging as other OCRs,” says Lynn. “And I am a huge advocate of family fitness so it was crucial we develop a course families could enjoy as well as teams and individuals.”

This year Lynn has added a Kids’ Course to the beach event, after the success of the Kids’ Course at Yawgoo last September. Children ages 4-12 can enjoy their own .25-mile to 1-mile courses, with walls, balance beams and ageappropriate challenges.

BoldrDash incorporates over 20 obstacles – almost double that of other 5Ks. Participants do not have to run a mile in between obstacles. Instead they conquer as many obstacles as they would in the average 10K mud race, climbing, crawling, sliding, and swinging through all 5 kilometers.

to Find Your Inner BOLDness on May 3, at Scarborough Beach

“I think more obstacles and less running opens BoldrDash up to more people and more fun,” says Marnie Webster, who has participated in the last four BoldrDash events as well as many other OCRs. “I am not as interested in ‘running’ races as I am up for the grueling challenge of the obstacles. There’s an excitement that builds as you look down that course at all those obstacles. Next thing you know you’re scaling walls, carrying boulders, and sliding through mud. It’s challenging but there’s a lot of laughing and camaraderie that I don’t see in other races.”

The first BoldrDash event was held at Yawgoo Valley in Exeter, RI in 2011, initially attracting participants from RI, MA and CT. Now BoldrDash has two events a year - one “on the beach” and one “in the mud.” It has quickly become one of New England’s most anticipated events, now attracting over five thousand racers and spectators annually from over fourteen states.

“BoldrDash is about boldly overcoming obstacles with determination,” says Hall about a philosophy that carries over to the company’s philanthropic business model. “We are particularly committed to helping organizations that support those with special needs because they boldly overcome

obstacles in their daily lives.”

This year BoldrDash on the Beach is supporting charities such as Little Heroes Fund, J. Arthur Trudeau Center, and a local swim team.

BoldrDash also celebrates police, fire, and first responders with a special Hero Heat. This year, several Special Olympians will also be participating in the race alongside the heroes, and a portion of the proceeds from the heat will be donated to the Special Olympics of Rhode Island. “We can’t wait for this year’s beach event in May. We learned last year that the sand provides natural resistance and its own set of challenges,” adds Hall. “Without fail, at the end of the day, bonds and friendships are formed and smiles all around. Racers are beat and tired but proved to themselves that they can ‘beBold’ at anything they put their minds to.” The time to sign up for the May 3 BoldrDash on the Beach is NOW. Current registration price is $76.00. The next registration price increase begins March 15th @ $81.00. It is always recommended to train before any race. Hall runs Bootcamps every Sunday morning, and also partners with several gyms. Training information and details will be posted on their website soon.

Visit http://boldrdashrace.com to sign up. www.rifitmag.com | volume one issue one

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FITNESS

The Secret To Abs That Will WELLNESS HEALTH

Make Your Friends Jealous

by Jake Burke, Cranston, RI

So you want the secret to enviable abs?

Well, get in line. So does everyone else.

It’s puzzling that something so desirable is completely elusive for most people.

Especially when it IS fully possible for you to dramatically shape up your waistline.

Yes, you. Y-O-U. I’m going to end the mystery for you now, once and for all. So forget everything you’ve heard about how to get flat, toned abs. The true secret to great abs is a winning combination of fat burning cardio, resistance training and clean eating. That’s it: Exercise and Eating.Simple enough, once you understand how to do it.

YOUR EXERCISE ROUTINE: An effective exercise routine includes intense cardiovascular training with effective resistance training. Are you doing this? Sorry, but walking on the treadmill for 30 minutes isn’t a fat blasting routine. And neither is a leisurely 20 minutes on the elliptical machine. Cardio exercise is all about maintaining a high level of intensity.

You need to push yourself.

The key is to find the right intensity and to keep each muscle group guessing.

Resistance training is the second side to a fat burning workout. This means working your major muscle groups against challenging resistance in a way that stimulates your metabolism. The key is to find the right intensity and to keep each muscle group guessing.

YOUR DIET: Diet is a big stumbling block for most people—especially as it relates to their abs. If your diet is out of control then your abs will be too, plain and simple. You can’t trim your waist without trimming the junk from your diet.

to your tracking and clean eating. It’s actually a good thing to cheat, it boosts your metabolism and allows you to still enjoy the foods you love!

Do you want to flatten and sculpt your abs once and for all? It’s time to decide that you really want it. Commit to yourself—you deserve it.

Jake Burke is the owner and chief instructor at Burke’s Martial Arts in Cranston and has been in the fitness and martial arts industry for twenty three years. Jake has worked with top fitness competitors, amateur and pro fighters and has countless success stories of helping people achieve their fitness goals.

Start by keeping your total calories in check. Do you know how many calories you eat? The best way to find out is to record everything you eat for a few days. Tally the number of calories that you eat each day and do an evaluation—feel free to recruit a good coach or trainer to help out with this part. Together you can chart improvements for your diet and adjust your calories for maximum results. Try out the My Fitness Pal app for mobile phones which is a really easy to track your nutritional intake on a daily basis and the best thing is it’s FREE! Also, stop eating junk food. While this may seem obvious, your definition of “junk food” may need to be updated.

Any item with refined sugar, such as soft drinks, blended coffee drinks, cookies, cakes, packaged snacks, and other sinfully sweet treats, need to be off-limits. As a rule of thumb, write all processed or refined items off as junk food.

Dedicate one meal a week to eat anything you want and indulge in an appetizer, a hearty cheat meal and a dessert to top it off then go back www.rifitmag.com | volume one issue one

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For some, running, cycling and swimming are ways to enjoy a warm sunny day. For Vinu Malik, they are a way of life. As a 36 time Ironman triathlete, Malik turned his passion into a thriving business.

Malik saw a need to solve the dehydration problems he faced during races and wanted a better way to carry his drinks. The existing products on the market were belts that were uncomfortable and didn’t have any flexibility. Malik came up with a concept of a belt that had comfort in mind, giving it flex and focusing on ergonomics.

He started by making it for himself out of necessity.

Malik recalls a time when a friend came into his apartment, took one look at the belt and said “Don’t quit your day job.”

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RISBJ | rhode island small business journal

www.rifitmag.com | volume one issue one

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R

S TAY H Y DR ERV

FEATURED STORY | FuelBelt

X

With continued determination, Malik started SLIDE off with 50 belts and gave them to high SUPER ST profile triathletes and just months later the winner of the Ironman World Championships

came across the finish line with a FuelBelt on. The exposure from the win, along with R2OUTDOOR

the extended media covered helped FuelBelt go from an idea in Malik’s apartment to a

SPRIN

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recognizable brand overnight. To this day, Malik continues to credit much of his growth

S TAY H Y D R AT E D

to the media, which he maintains very close

O N T H E R O A D T O K Orelationships N A with. This has resulted in

continued widespread coverage which has helped to build brand awareness.

FuelBelt initially sold their products exclusively online but as sales grew, the company built a global distribution channel

that now includes over 5,000 stores in 40 countries. From a revenue standpoint, FuelBelt continues to be one of the fastest growing companies in the endurance sports

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I N

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W O R L D

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2

P RO D U C T D E V

NEW GEAR / NE

I N N O V A T I O N

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R AT E D O N T H E R O A D T O K O N A channel and is the only company in the

FuelBelt | FeATUreD STory

with over 200 products, FuelBelt continues

sporting goods category to make the Inc

to expand their product line which includes

5000 list 6 years in a row. “Making the Inc.

reflective gear, race gear, run gear and other

5000 for a sixth year in a row is the result

active lifestyle gear.

of having long-range goals, an exceptional team, and incredible customers. It’s also a

As FuelBelt continues to expand into new

privilege to share this acknowledgement

markets, their Rhode Island roots remain

with such notable alumni as Zappos, Under

strong. Malik chose to start his company in

Armour, and Patagonia…” said Malik.

Rhode Island because the FuelBelt brand is lifestyle based. Rhode Island is unique

As a product that started with very little

in that it provides access to the beaches

real competition, FuelBelt has created

for swimming, bike paths for cycling and

competitors based on their success. There

good roads for running. The other strength

when a friend came into his apartment, took one R2OUTDOOR look at the belt and said “Don’t quit your day job.” are now close to 10 direct competitors

to building the brand in Rhode Island is the

that are creating similar products, however

tight knit community needed to support a

Fuelbelt is the clear industry leader with

startup such as FuelBelt.

S TAY H Y D R AT E D O N T H E R O A D T O K

over 70% of the overall market share. Now

When asked about some of the challenges that Rhode Islander’s often hear about when starting a business, Malik said “There are so many surprising companies here in the state and they work hard to get where they are. It’s hard work from day one and you have to be on top of it every day. No hand outs, no gifts.

Nothing is really given to you. No matter where you start your business, you really have to work at it.”

As for future growth plans, FuelBelt continues to pursue several opportunities. From further expansion into European markets, to the

T H E

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W O R L D

L E A D Eaddition R Iof several N Hnew Y products, D R A FuelBelt T I O N looks to continue revolutionizing the industry.

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H Y D R A T I O N In the I NU.S. N market, O V FuelBelt A T I isOlooking N to big

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FU E LB E LT G E A R I S AVA I L A B L E AT Y O U R FAV O R I TE SP EC I ALT Y R E TA I L E R

retailers like Dick’s Sporting Goods and P RO D U C T D E V E L Obox PM ENT

Target as major distribution channels in 2013

NEW GEAR / NEW COLORS

to help further increase company exposure

and revenue.

FuelBelt continues to grow and evolve, serving the needs of athletes, from runners to cyclists, to competitive triathletes. FuelBelts have been used to break world records, personal bests, and have even been used at the Olympic world stage, where every effort and every second counts. www.rifitmag.com | volume one issue one

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McKAILA ALLCORN

Providence, RI

Age: 29 Profession: Emergency Medicine Resident Physician Height: 5’4” Beginning Weight: 193

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

Eating processed foods, cheeses and fast food, fries, pizza you name it, I ate it. All without a second thought!

What dietary changes did you make?

Ending Weight: 163

I didn’t count calories, but I ate more whole foods that I prepared myself. I quit salting everything. I switched to foods that could offer me something nutritious!

Size Before: 14

What is your go-to healthy snack?

Current Size: 10 How long has it taken you to reach your goal?

It took about four months, and I have kept it off for over a year.

BEFORE What was your motivation to lose weight?

Health, energy, being an example for patients, and preparing my body for the possibility of a baby.

How often do you work out?

4+ days per week

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Honey crisp apples if I can find them.

What food will you not give up?

Cake

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

AFTER Don’t give up and quit lying to yourself. You know what you need to do, and you can do it! It’s not always easy, but it gets easier once you change your habits. Stop thinking of food as the enemy, and start looking for the ways it can help you! Learn about why certain foods are good! Learn about your body! And it’s okay to indulge ever so often, but really pay attention to how it makes your mind and body feel.

Recipe of the Month Tabouli Style Quinoa Brought to you by your local Dave’s Marketplace

Traditional tabouli is made with bulgar wheat, this recipe uses quinoa: a staple grain full of protein. Lightly tossed with lemon juice, tomatoes, cucumber, carrots and chive, this salad is wonderful as a stand alone dish – or as a healthy side. Try serving with a pita pocket.

Ingredients 1 cup Quinoa 2 cups Water 2 tsp Vegetable Base ¼ tsp Salt ¼ cup EVOO ½ tsp Sea Salt ¼ cup Lemon Juice Zest of ½ lemon

2 Tomatoes, diced and seeded 1 Medium sized Cucumber, peel/ seeded and diced 2 Medium Whole Carrot, grate and chopped 1 TBL diced Fresh Chives 1 TBL Fresh Chopped Parsley ½ TBL Fresh Chopped Mint

Directions 1. Bring water, vegetable base and salt to a boil. Add quinoa and reduce to simmer. Simmer for approximately 15 minutes.

Remove from heat, cool and fluff.

2. Combine sea salt, oil, lemon juice, lemon zest, diced tomatoes, diced cucumbers, carrots, chives, parsley and mint.

3. Mix all ingredients well to combine.

www.rifitmag.com | volume one issue one

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FITNESS

5 Reasons Why You Should WELLNESS HEALTH

Do a Mud Run!

by Ryan McGowan, Warwick, RI

Mud Runs are all the rage right now! That’s because (among many reasons) they’re so much more fun than your typical road race and demand a more balanced and adaptive body. I’m not poo-pooing the pavement-pounders out there. In fact, I respect all people who make an effort to improve themselves. I’m just saying if you’re going to train for an event, I find it a better use of one’s time to pick one that requires more than just running (and/or swimming and/ or cycling) in a straight line.

If you’ve ever done a 5k, marathon 100 mile bike ride, sprint triathlon, ironman, etc. then you are familiar with the feeling of accomplishment and gratitude when crossing the finish line (the best part of racing in my opinion). Having an event on your calendar keeps you motivated to train, fuel your body, and recover so you can be at your best on race day.

I always encourage my clients to pick an event or physical accomplishment (unrelated to body composition) to keep them going. When you’re trying to lose weight, it can be discouraging if the number on the scale doesn’t change.

However, none of that matters when you cross the finish line on your big day.

SO WHY MUD RUNS? HERE ARE 5 GOOD REASONS: 1. They demand versatility. In the span of 3 (or 10 or 20…) miles, you have to run, crawl, balance, jump, climb, duck, lift, carry, etc. That means if you prepare properly, you’ll be practicing all these skills in your training. These movements work muscles you forgot you had. And to acknowledge the elephant in the room (or on your computer/smart phone/tablet screen); let’s face it, on its own, RUNNING KINDA SUCKS! 2. They are typically held on hilly and uneven terrain.

Training on hills is the greatest bang for your buck.

Anyone who’s done our Tough Mudder Training Programs or Bold r Dash Programs will concur. Hills are brutal and humbling and intimidating and yet we grow to love them. Uneven or rocky

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terrain requires adaptability and athleticism. Training on the trails challenges your mind and reaction time. All of this leads to better running technique, no matter the setting. Proper technique is always a priority and gives you the best chance to avoid injury.

3. They build camaraderie. Training for these events brings like-minded (i.e. “crazy” or “a little off”) people together. The first session in our programs is typically a little quiet (aside from some heavy breathing), but by the time event day comes around, solid (and sometimes lifelong) bonds and friendships have been formed. Then on the big day, you help each other, cheer each other on, and tell war stories after it’s over.

4. You’ll become a badass. I could go on for a while on this topic…as a whole, our society is about as rugged as a ripe peach. Discomfort is rare and almost always avoidable. Hungry? Go to the drive thru. Hurting?

Take a pill. Tired? Go to the convenience store and you’ll find 1,000+ ways to take care of it. Forget that!

When you are on the course you are going to get a little scraped, bruised, cold, wet, dirty, tired…and still survive!

You are also likely to overcome a fear or two. Whether it be fear of heights, dirt, electrocution, or what’s lurking in that water you move forward. Perhaps on your own or with the help of one of your mates, you always find a way to keep moving…and it’s refreshing!

5. You’ll gain perspective! A lot of these events bring out disabled veterans. I still remember seeing two guys with prosthetic legs trucking along at Tough Mudder Tri State. It was just after a muddy tunnel that was a little dark and scary. I knew I would be fine while crawling through but those guys didn’t have that comfort in the trenches. Civilians do this for sport – the rush and the challenge. It’s a much different story for our troops. It’s inspiring and humbling to hear their stories.

FITNESS

Having an event on your calendar keeps you motivated to train, fuel your body, and recover so you can be at your best on race day

WELLNESS OTHER FACTORS: Cooler scene/crowd, it’s not about competition, but it can be competitive. No special gear is required and you will have a cool story to tell.

HEALTH Here are some events you could check out. Don’t think about it, just sign up!

BOLD R DASH – a must for Rhode Islanders. Probably the best 5k distance event I’ve ever done and it’s right in our backyard!

TOUGH MUDDER – the most recognized name in mud runs.

WARRIOR DASH – the beginner’s entry into the mud run scene.

TUFF SCRAMBLERS – a rugged and rocky scramble with some crazy obstacles.

SPARTAN – I did my first one at Fenway last year. Given the venue it was cleaner than your average event. They have multiple distances and the one at Killington seems pretty bad-ass.

MEN’S HEALTH URBANATHLON – I did this in Chicago in 2008. For city slickers who don’t want to get dirty, this has more obstacles than mud.

Ryan McGowan became a certified personal trainer in 2007. His company, Laid-back Fitness, was founded on the premise of developing efficiency of movement using fun and unique ‘equipment’. His facility is located in Warwick and is a combination of a fitness center and a playground. While helping clients become healthier and improving their body composition, Ryan also encourages them to participate in mud runs to put their skills and fitness levels to the test.

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City/Town of Residence: East Greenwich, RI

Occupation: Self employed / physique competitor

would want.” While most prep for 6 to 8 weeks, I had 19 days. I worked hard early mornings, late nights, and little food. My kids were supportive and helped me out. On October 12th, I beat out 40 incredible women of all ages to earn my pro card. I truly believe my brother helped, if only to motivate me.

Family: Single mother of 4

What motivates you?

Age: 39

Your sport or fitness activity: Bodybuilding Recent events you have competed in: OCB Cape Cod Natural, Yorton Cup, WNBF Worlds

Events you are training for:

Working on bulking up for the winter to compete in the pro figure circuit in the spring.

What is your proudest fitness accomplishment?

After losing my brother unexpectedly, I quit training as it was our ”thing” that we had in common. I found it hard to walk into the gym. After almost four weeks, of being in a ”rut” I met a trainer/coach, whom I had originally heard about during the past summer, but brushed it off. He looked at me with confidence and said ”I can get you to compete…and can get you a pro card”. Leery, I agreed, and thought, ”this is what my brother

Others motivate me. I share my trials, tribulations, and fitness journey on social media. Knowing that I’m looked at as a role model keeps me going.

Best local eats:

I honestly like a good old fashioned burger and sweet potato fries at Fat Bellys.

Famous person you would like to have dinner with: Dana Linn Bailey

What’s on your nightstand?

A lamp, alarm clock, almonds

Favorite cheat meal/snack: Burger and fries!

What do you like to do in your down time?

Play ping pong, shoot hoops, and watch movies with my girls

Best thing about living in RI:

Being centrally located to everything I love and need-the beach, the city- everywhere. I love to go from the White Mountains to New York City.

One thing people don’t know about you:

I feel as if I’m portrayed somewhat as a ”superwoman,” between juggling work, training, being a mom, etc. It’s important for those who look up to me understand that I’m human. I struggle, I falter, and sometimes I am not as strong as my reputation. I think I’m more sensitive than others know.

Favorite quote:

We become who we believe we are.

(And it’s tattooed on the back of my right shoulder)

Fitness tip for RI Fit Readers:

There is no quick fix. Diet and nutrition is 85% of the battle.

Next is regular exercise. Find a buddy. Set a goal. One week of suffering through it…you’ll see results and be your own motivation.

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TOP BENEFITS OF GROUP

“Core’s group fitness program provides a professionally lead, team motivated approach to help clients achieve their personal fitness goals.”

Denise Chakoian-Olney, Owner CORE: Center of Real Energy Fitness & Pilates Mind/Body Studios

Group exercise is one of the most effective ways to get in shape and lead a sustainable healthy lifestyle. Group exercise is typically described as exercise performed by a group of individuals led by an instructor. A variety of group exercise formats exist, including aerobics, BOSU, core conditioning, Pilates, yoga, step, indoor cycling, kickboxing, sculpting and boot camp. Group exercise offers a variety of benefits you might miss out on if you choose to work out on your own. Some of the benefits include exposure to a social and fun environment, a safe and effectively designed workout, a consistent exercise schedule, an accountability factor for participating in exercise, and a workout that requires no prior exercise knowledge or experience. . Saving Time 1 The pace of group fitness classes makes the time fun and the energy level of the instructor helps you to forget you’re working hard.

2. Make it Social Group fitness is a great way to meet like-minded and likemotivated individuals. You’ll find you share common goals and interest which can be a great motivator to work hard in class and create accountability for coming back week after week.

3. Set the Tone Group fitness is no longer confined to large health clubs.

Small studios and fitness centers are on the rise with their personalized detailed to your needs as a client.

Fitness, Health attention and Wellness 34 RIFIT |and

4. Motivation Having someone telling you to work harder and encouraging you to take your fitness to the next level will get you there. The instructor sets the tone, while having others in class offers another level of motivation through a tiny bit of competition and camaraderie.

5. Challenge You want to keep pace, meaning you will be challenged to work harder. Studies have proven that working out in a group results in greater calorie burn.

6. Learn Something New A good class and a great instructor will show you how to work your body and muscles properly. Trying something different challenges both your mind and body.

7. Safety When beginning a new or different fitness routine, feeling safe and being safe are key. Instructors will be able to help explain what you’re doing, how to do it and what you should be feeling Whether you have a lot of experience with workouts and fitness, or if you are just getting started, you should consider taking group fitness class. The benefits of working out in a group setting are incredible, and can make you more fit than you ever thought possible!

P EXERCISE CLASSES

www.rifitmag.com | volume one issue one

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! e f i L r “F” Up You

by Joy Adamonis, Warwick RI

Not all fitness blogs are created equal. There is the fitness blog that is full of nonsensical workout routines that only a professional stuntman should try. Then, there is the one where the blogger just likes the sound of his or her own voice and wants to show-off their weight loss through a series of nonflattering photographs. But only occasionally do you get the whole package out of a fitness blog. That blog is the one that speaks to the everyday masses. It has real-life, easy to digest information on recipes, workout attire, at-home exercises and more. The F Word blog is one of those rare gems. Just as its namesake, this blog is unique and will captivate anyone who wishes to live a “fit” lifestyle and leave them wanting more.

Jen Senecal and Kelly Cambio, a couple of local Rhode Islanders, are the lovely ladies responsible for The F Word.

Their twenty year friendship has seen them dishing on all things fashion, family, friends and fitness. They soon realized they should collaborate and share their love of living a happy and fit lifestyle to others. Spread the knowledge, right?

Launched in August 2013, Jen and Kelly have a myriad of things planned for readers in 2014.

The name itself draws you in from the beginning. The F Word blog can surely be mistaken for its expletive counterpart.

However, the “F” word that their blog is referring to is “Fit”. All of their blogging topics encompass living a fit and healthy lifestyle. All of these topics also happen to start with the letter F: fitness, food, family, friends, Fit Squad, fashion, and, most importantly, fun. These are the topics you can expect to hear more about when reading this blog.

While Jen prefers the strength training workouts, Kelly is a runner who also enjoys Cross Fit routines. This combination blends perfectly together. They incorporate both of their styles of fitness exercise for their readers. As a reader, you are able to see the variety of choices that are out there and find the one that is tailored to your personal needs and preferences. Living a fit lifestyle doesn’t stop at the gym, and they understand that. That is why they offer advice on recipes and how to stay motivated on your journey as well as many other things.

Busy lives can be a major interruption on your path to staying healthy. No one knows that better than Jen and Kelly, who have six children between them. They understand that finding time to stay fit can be tough with all the stressors of everyday life. They hope this blog will help others who may be scared

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and not know where to start in regards to living this lifestyle.

They share true life stories about what works for them and what does not. Jen and Kelly both have a firm belief on living your best life. That is how they view living the fit lifestyle. It’s about finding balance in your life and being the best version of yourself. That in of itself is a rare commodity to have in this industry where many view being fit is a certain number on a scale.

The photographs on the blog are as everyday as you and I. They show a true glimpse into the lives of these two individuals - they are not staged photos. They are real-time and down-toearth. Most social media strategists would argue that having professional photographs on a blog is something you need to stand out. To the contrary, Jenn and Kelly believe having their own personal photos makes this blog stand out for all the right reasons. It brings a closeness, a relatable bond if you will, between the blogger and their readers. They show that getting FIT and having FUN can be uttered in the same sentence.

2014 is surely going to be a great year for Jen and Kelly, as well as their readers. From hosting more Fit Squad workouts, to giveaways and contests, they want their readers to enjoy and embrace this lifestyle. Of course, they will continue blogging their favorite recipes, fashion finds, and all the ways you can get fit with your family. Expanding into YouTube as well as collaborating with retail and brand marketing is another goal they have set forth for 2014.

If getting healthy is something that has found its way onto your New Year’s resolution list, or you just want to maintain your healthy lifestyle, then you owe it to yourself to follow Jen and Kelly on their journey. They are as real and relatable as you can find in this industry. Their love for this lifestyle is not a “job” to them; it is what they love and how they live. You immediately get that feeling when visiting their blog. “Live what you love” is the saying my mind flashes to when I click open their homepage. Stroll through some of their posts and you will see that their love for this lifestyle transcends just the aesthetics of being fit.

To learn more about The F Word blog, visit www.thefwordblog. com. While there, subscribe to stay up to date with Jen and Kelly and how you, too, can be on the road to a happy and fit lifestyle, all while having fun!

Joy Adamonis is a local freelance writer, blogger and social media strategist. She is a devoted mom & wife who enjoys living an active lifestyle. Kickboxing, yoga and running have transformed her life and have helped maintain her 75-pound weight-loss. She loves a good cupcake, crafting, football and margaritas!

Photo By Amy Ro Photography

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37

WELLNESS HEALTH

is Everywhere

by Dr. Andrew Crellin, West Warwick, RI

Back pain is everywhere. You can’t talk to a friend, a family member, or a stranger who hasn’t had some experience with back pain. Pain comes in all different varieties and expressions. With every complaint comes a story. And why not, the physical and emotional scars can be long lasting.

It wasn’t so long ago that your doctor would prescribe heat treatments and a week of bed rest for your troubles.

Sometimes this would actually work, as the “condition” ran its course. More times than not, it didn’t. Back pain continues to be enigmatic for many, especially chronic back pain. There was a time when many who “treated” low back pain (LBP) or insured those who had LBP, thought that 90% of patients seen in general practice would be (or should be) pain free in 3 months. Recent studies prove this to be a false notion.

One year after initially seeking care, 82% of patients reported having back pain in the prior month. Hey if this was straight forward there would be one answer, one profession. You don’t see a lot of competition for dentists do you?

Many times as practitioners we focus on the acute pain and dysfunction the patient presents with. We try to reduce the swelling, restore range of motion, and eliminate the pain. Laser like focus on this is appropriate and important. We call this acute care. But once this is under control, the search begins for the under lying reasons the problem presented itself in the first place. In addition, one must anticipate problems that may develop in the future.

One of the most commonly overlooked problems that can lead to chronicity of LBP is the concept of muscle imbalance. This refers to the tendency of some muscles to become shortened and tight and others (usually on the opposite side) to become weak and inhibited. These patterns are predictable and are well documented. It is the strong anti-gravity postural muscles that tighten and by virtue of some complicated neurology (Sherrington’s law of reciprocal inhibition), the opposite muscles on the other side of the joint become weak. Simply strengthening the weak muscles will not work in restoring function.

The neurologic input to these weak muscles is partially shut down by the tight muscles on the other side of the joint. Therefore, before

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undergoing a strengthening program one must address the tight muscles that are inhibiting the weak ones.

Ok before we go on, go back and re-read that last paragraph.

Common causes of muscle imbalances include overuse patterns, trauma, inadequate postures, and sedentary lifestyle. These changes can affect central nervous system motor programming, which perpetuates the muscle imbalance through aberrant movement patterns.

And there you have it, a self sustaining chronic condition.

So the first thing we need to do is recognize which muscles are in play. How many times have you heard that you have to have a strong “core” to eliminate your back pain? Now, undoubtedly that will help, but studies show that if you try to strengthen your abdominals with sit ups, you tighten your erector spinae muscles. Tight erector spinae muscles in the low back shut down the abdominal muscles on the other side, making it virtually impossible to strengthen your abs with tight low back muscles. Thus, if you have a tight, painful low back you need to deal with that before you start strengthening your abs. These muscle relationships (agonist/antagonist) are seen throughout the body. In the upper back it is often observed that the muscles in the chest are tight. Everything we do is in front us: using a computer, driving, cooking, working at a bench, etc. These all lead to our shoulders rounding forward and shortening. The pecs, deltoid, and anterior neck muscles all tighten.

Consequently, the traps and the rotator cuff muscles on the opposite side elongate and weaken. If you have neck and upper back pain you must first stretch the front of your chest then strengthen the posterior aspect.

One more example is the knee.

Hamstrings tighten. Quads and gluts weaken. Therefore, stretch hams, and then strengthen gluts and quads.

These patterns are known and should be addressed in any long term (and short term for that matter) rehabilitation program. I recommend you talk to your chiropractor, physical therapist, or personal trainer about these issues if you are having trouble recovering from an injury.

Dr. Andrew Crellin is a chiropractic physician and physical therapist with more 30 years of experience treating sports injuries.

FIT OVER 50

Cynthia Tanzi

City/Town of Residence: Lincoln, RI Age: 60 Occupation: I am the Administrative Assistant at the Children’s Shelter of Blackstone Valley in Pawtucket, RI. Their website is: http://csbv.org/.

Family: 1 husband, 3 children, 1 son-in-law, 2 cats, 1 dog Your sport or fitness activity: Walking

Lincoln, RI

Events you are training for:

I am training to complete 60 half marathons in 2014 to celebrate recently turning 60 yrs old.

What is your proudest fitness accomplishment?

My proudest fitness accomplishment is finishing a half marathon in 2 hrs 51 minutes.

What motivates you?

The challenge.

Best local eats:

Angelo’s Pizza Palace, Cumberland.

What’s on your nightstand?

Alarm clock, phone

Favorite cheat meal/snack: Pizza and M&M’s

What do you like to do in your down time?

Go online, watch real life murder stories (channel 102 on Cox)

Best thing about living in RI:

Everything is easily accessible - and lots of ocean!

One thing people don’t know about you: That I’ve had weight loss surgery.

Favorite quote:

Everything happens for a reason.

Fitness tip for RI Fit Readers:

I think it’s important for people to know that you don’t have to be fast, skinny, pumped, young, belong to a gym, or have expensive workout equipment, in order to be fit. If you can put on a good pair of sneakers and walk, then you can transform your life.

I got off the couch at age 56 to walk my first half marathon with Team In Training RI, and as of today have completed 48 half marathons, 4 marathons, 1 sprint triathlon, and many 5ks. In 2014, to celebrate turning 60 this past Thanksgiving day, I will be completing 60 half marathons.

Recent events you have competed in:

In December, I completed 2 half marathons, and two 5ks.

Additional Comments:

I also started a blog to chronicle my 60 half marathon challenge.

Here is the link: http://60halfsat60.blogspot.com/

www.rifitmag.com | volume one issue one

39

WELLNESS HEALTH

Five Ways to

Spring

Into The Warmer Weather Healthy!

by Dr. Catie McArdle, Cranston, RI

With the flu, stomach bugs, and viruses winding down as we near the end of the winter, it is still important to make sure you keep your immune system as strong as ever. Being proactive about your health is the smartest thing you can for your body.

Below are five things that can boost your immune system so your body can combat anything that comes its way.

1. Stay hydrated – Many people think they don’t need to drink as much water when the temperature is not hot or when they are not sweating. This is not true! Your body needs to be hydrated to run at full potential. Your body is always losing water through normal metabolic processes and waste products. A good rule is to consume half of your weight (in ounces) of water per day. Or you can drink until your urine is light yellow to clear. Flushing out your system by staying hydrated is your body’s way of detoxifying daily.

2. Get rest - Sleep is when you rejuvenate and heal the body. It is important to get at least 7 hours of sleep per night so your body can repair any damages that have been done throughout the day. Clinical studies have shown that less than 7 hours of sleep can impair the immune system. But, if you are “fighting something,” then listen to your body and rest more. Burning the candle at both ends is no way to treat yourself.

3. Exercise – Exercise is important in any time of the year, but if boosting your immune system is something you want to do, then getting cardio in five times a week is a necessity. The benefits are endless. Raising your body temperature helps to prevent bacterial growth and helps to fight infections, while sweating helps to detoxify the

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RIFIT | Fitness, Health and Wellness

body and rid the system of waste. Heavy breathing during physical activity helps to clean out the lungs. Plus, you have the release of endorphins, the “happy” hormones, which is an added bonus!

4. Nutrition and Supplementation – A diet that is full of lots of greens, fruits, vegetables, and protein is key. Sugar has a negative effect on our bodies and can compromise the immune system. Two of the most important nutrients that you should also add to your diet is Vitamin D and Zinc. Vitamin D comes from the sun, not from our diet. Living in New England, the sun is not always strong enough to absorb through the skin so supplementing with D is a necessity. D is integral in the expression of our immune, “fighting,” cells. Zinc also plays a central role in your immune system and without it you will be susceptible to catching a cold.

5. Get adjusted – Maintaining a healthy spine can work wonders with how your body functions from the inside out. The spine houses the nervous system so if there are misalignments or subluxations then it can hinder the way nerves are expressed or how synapses are fired.

Studies have shown that regular chiropractic adjustments promote the production of immunoregulatory cells and decrease the production of inflammatory cells. In short, it can help you stay healthy all year long!

Take the time to be proactive about your health and wellness; self-care is the best form of health care out there.

Dr. Catie McArdle is the owner of McArdle Chiropractic and Wellness Center in Cranston, RI. Dr. Catie has been in practice for 5 years, graduating from New York Chiropractic College in 2009 after completing her neuroscience major at the University of Rochester in 2005. She is a native of Rhode Island and worked as an associate chiropractor in Westerly for 3 years before opening her solo practice in May 2012..

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www.rifitmag.com | volume one issue one

41

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RIFIT | Fitness, Health and Wellness

FITNESS WELLNESS

GET ORGANIZED HEALTH

for the Supermarket

by Kristin Carcieri-MacRae, Cranston, RI

How many times have you gone to the supermarket unprepared, spent more money than you intended, bought items you already had, and gained weight in the process? Going to the supermarket prepared is one piece of the weight loss puzzle.

Here are 9 tips on getting organized for your trip to the supermarket.

1.

Plan your meals for the week on Saturday or Sunday and write down a healthy meal plan. Sit for 10 minutes or longer with your menus, store flyer, and coupons to decide what you are going to eat for the week ahead.

2. Make a list for the market from your meal plan.

Don’t think about what you have in the food closet, just write down what the recipes call for and account for any snacks and beverages.

3. Go through your food pantry & refrigerator and cross off anything on the list that you already have. If your food pantry is organized, this will be a breeze.

4. If your refrigerator and cabinets are organized you will avoid purchasing duplicate items.

Why throw money out the window? In every kitchen I have organized, we have thrown out at least 4 bags of expired food. Get organized and save money.

5. Gather your coupons based on your list. Keep your coupons organized in a coupon holder. This will save time when preparing for the market.

6. Once you are at the supermarket, you should not veer from the list. Veering from the list will allow you to purchase impulse items. Stick to your healthy list and you will lose weight!

7. Go to the supermarket only once a week. Are you running to the market more than once a week? If you are, think about why and then see if you can make a plan to only go once. Going more than once will allow you to purchase those impulse items that sabotage your diet.

8. Never go to the market hungry! We’ve all done this, and what happens? We end up with junk in our cart and a gain on the scale to prove it at the end of the week. Eat before you go or at least have a snack.

9. Start a list for the following week.

Keep it handy in the kitchen or office.

Something may come to mind during the week that you may need. Did you just run out of mustard? Jot it down while it’s fresh in your mind.

By being organized in the kitchen and planning ahead for the market, you are saving yourself time, money, and you will lose weight in the process.

Kristin Carcieri-MacRae, Owner of Organizing in RI, has always enjoyed finding creative ways to streamline the environment around her. Through her natural ability to organize and her passion for motivating others to achieve their goals, she created Organizing in RI. Kristin is a member of the National Association of Professional Organizers and is also a member of the East Greenwich Chamber of Commerce.

www.rifitmag.com | volume one issue one

43

EMILY IREDALE South Kingstown, RI

Age: 35 Profession: Kindergarten Teacher Height: 5’6” Beginning Weight: 288 lbs.

Ending Weight: 198 lbs.

Size Before: 22 Current Size: 14 How long has it taken you to reach your goal?

3 Years Total!

What was your motivation to lose weight?

My Dr. said I needed gastric bypass. I refused to lose that way. I changed my life the healthy way.

How often do you work out?

5-6 days a week.

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

I would overeat, or just eat large portions; I never paid attention to serving sizes. I would eat many combinations of unhealthy foods. I mindlessly ate all of the time: I did it in front of the TV, the computer, all while not realizing how much I had eaten. I ate because I wanted to, not because I needed to or because I felt hungry, it was out of boredom. After having kids, I began to pick at their plates when they didn’t finish. I didn’t want the food to go to waste, so I ate it.

What dietary changes did you make?

Once I decided to change, I made little changes. I moved more. I began walking and even bought an elliptical to put in the basement. I said once I lost 30 lbs on my own, I would reward myself with a membership to the gym. I did just that! I joined a 24 hr gym so I never had the excuse of no time to go. I learned to make the time. I went after I put the kids to bed. Not an ideal time, but it worked for me. As I remained committed, I rewarded myself with sessions with a private trainer. I was feeling amazing and was getting compliments from everyone. Soon, I ran my first 5k and joined South County Adventure Boot Camp.

What is your go-to healthy snack?

Roasted unsalted almonds, greek yogurt, and fruit.

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RIFIT | Fitness, Health and Wellness

BEFORE

AFTER

What food will you not give up?

Cheese!

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

My main advice to others is to be patient and stay focused. The weight didn’t come on overnight, and it certainly won’t come off that way either. You have to work at it. I constantly ask myself, “How bad do you want it?” The thing is, you have to really want it. It is a lot of work. If you are willing to put the work and effort in, you will be rewarded.

I have a quote I often look back on and find inspiration in: ”it’s easier to wake up early and workout than it is to wake up each day and look in the mirror and not like what you see.”

Share you weight loss stories with RI Fit Magazine!

Please email stories@rifitmag.com to submit your information.

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.

Cowesettchiropractic.com

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COMING SOON to Coventry, RI Rte 117 www.rifitmag.com | volume one issue one

45

FITNESS WELLNESS HEALTH

Gluten-Free Vacationing at France’s Chateau de Villars

Eight years ago, the owners of Chateau de Villars Kevin Saunders and Bill Davies moved from the United States, and set up shop in the Dordogne, in the south-west of France, renovating a 19th century Chateau, set in the deep countryside, far from the stress, hustle and bustle of the city. During their season from April to November, at their small inn, with its 5 bedrooms, they welcome overnight guests most with Celiac Disease for week long vacations. Chateau de Villars provides 15 week long vacations each year, allowing guests who are celiac to enjoy a totally relaxing holiday, with no concerns in maintaining their gluten-free diet. On the weekends, their renowned 20-seat restaurant is open to guests from outside.

Their celiac guests have a diagnosed intolerance to gluten.

From the very young who may well have been born with this auto-immune disease, to those who have been impacted later in life. Once you have it, you always have it. And eating gluten-free is the only way to allow the body to recover and to stay healthy.

Gluten, which is found in wheat, barley and rye and in all cross products or contaminated products, has devastating effects for celiacs. Damage caused to the lining of the small intestine interferes with the body’s ability to absorb nutrients. Unchecked, the celiac is faced with headaches, fatigue, stomach disorders, and for many it can lead to osteoporosis. By eating gluten-free, a celiac can heal their system, allowing them to once again tolerate foods, especially lactose that at the beginning of their diagnosis was impossible to do.

Of course, everyone is different. They see all types of celiacs, from those who are very sensitive to any cross contamination

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RIFIT | Fitness, Health and Wellness

from gluten, to those who are less so. There is no gluten in their food preparation area at all and so there is no danger from cross-contamination. Everything eaten at the Chateau’s ‘Chef’s’ restaurant is freshly prepared each day, from the finest market produce. Nothing comes from cans or from the purveyors of preprepared foods. They know exactly what is in everything they serve their guests.

Chateau de Villars has a history of being a healing place. Once owned by a clairvoyant and faith healer, it sheltered orphaned children after World War II and in the 1960’s provided city children with the reinvigoration that a stay in the country can provide. Today, fresh air, absence of noise, splendid walking and biking trails, the friendliness of the other house guests, stars at night, when combined with a healthy diet can make all the difference. According to Kevin and Bill, “It’s a pleasure to see what a holiday at Chateau de Villars can bring into people’s lives - and it’s the reason we have so many returning guests.

Gluten-free here is taken to the realm of haute cuisine - and since we don’t discriminate against those who can and choose to eat gluten, these guests can always be provided with gluten filled breads and cereals, without any danger to those who need a gluten-free diet. And if your diet requires no lactose, a vegetarian option or to eat wheat free (which is not the same as being celiac), then you’ll find all that you need here in this oasis of calm in France.”

For more information on how you can enjoy a gluten free vacation in the French countryside visit www.gofranceholiday.com

FITNESS WELLNESS

ADDING MASSAGE HEALTH

to Your Wellness Routine

by Shana McDonough, Newport, RI

I’m willing to bet that it’s been too long since you’ve treated yourself to a massage. In your defense, you’ve made an effort to start taking better care of yourself lately, so you’ve been feeling pretty good! You’ve been getting in at least two or three yoga classes a week, walking the dog every morning, making breakfast at home for yourself and the kids instead of grabbing something on the run and have even managed to meditate 5 minutes a day while getting ready for work. You’ve been doing great, truly, but you just can’t seem to justify treating yourself to a luxurious massage. There’s just no time and you’ll wait until you really, really, need it. In fact, you’re pretty sure that you still have a gift certificate from 2009 from your best friend that’s really going to come in handy when you finally feel like you need a, “me” day - when you really deserve some extra pampering.

That’s right, you can dust that gift certificate off sooner than you thought because the benefits of a therapeutic massage are vast.

What if I were to tell you that getting a massage isn’t simply a treat and that, in fact, it’s a wonderful addition to your health and wellness program to help maintain your mind, body and soul? That’s right, you can dust that gift certificate off sooner than you thought because the benefits of a therapeutic massage are vast. It is a way to help reduce pain, muscle pain, improve flexibility and range of motion, lower blood pressure, boost your immune system, decrease stress levels, improve circulation, promote calm and

relaxation, relieve headaches, and help muscles recover from strenuous workouts amongst countless other phenomenal health benefits. Also, just like exercise, we thrive from regular sessions as our bodies become accustom to the therapy.

When we tend to respond better to the therapy the results hold longer.

Now that you’re ready to start thinking more about adding massage into your wellness routine on a regular basis, you’re probably wondering, “how regular is regular?” This is something you should talk about with your therapist as you begin treatment. Think about what your goals are….stress relief? Relieving chronic neck pain? Addressing carpal tunnel syndrome? Depending on what your body needs, there are treatment plans that can work for you, your schedule, and your budget. Don’t be afraid to ask questions as you start treatments with a new therapist or to let them know if anything is uncomfortable in the sessions. Everyone is different, and what works for one person doesn’t necessarily mean it works for another. You may not like the deeper tissue techniques and really find that a lighter approach is more beneficial to your needs. You may find that you don’t like any scented oils to be used as you’re too sensitive to them. Whatever it is that works for you, is the right thing for you.

Instead of wracking your brain for the last time you’ve had a massage, you’ll know exactly when it was and when your next appointment is. Now, just like your favorite Vinyasa class or preferred walking route with Fido, you now have your very own massage program tailored to your individual needs. You’re working on your physical stresses as well as increasing your peace of mind. Gone are the days of a random “treat” here and there, as here come the days of taking care of you.

Shana McDonough, LCMT,CEIM has been a nationally certified massage therapist and licensed practitioner in the State of Rhode Island since 2008. Her goal is to help facilitate a massage program for her clients in order to help maintain their wellness goals. She uses Deep Tissue, Swedish, hot stone and sports massage techniques to tailor her treatments

specifically to the clients’ needs.

www.rifitmag.com | volume one issue one

47

FITNESS WELLNESS

BE HEALTHY BY BEING HEALTH

S.M.A.R.T

by Dr. Marie Donabella, Providence, RI

Whether you are someone who is thinking of starting a fitness program or an athlete wanting to try something new and challenging, goal setting is an important aspect of any exercise/fitness program.

For those of you just starting out, choose an activity you like, because you’re much more likely to do it. When I bring up the topic of exercise to those just starting out, I’ll hear stories of failed attempts at keeping up a fitness program. Usually it’s because the person has chosen what they feel is a “classic” form of exercise (running, elliptical, etc.) and they hated it.

Sometimes just finding an activity that’s a good fit is the first step in getting started.

Don’t wait until you are thinner, stronger, less busy, have more money, etc. Do it now! Don’t allow shame to stand in your way.

It was only five years ago that I learned how to swim. At that time I was nearly 100 lbs heavier than I am now. Swimming requires walking out of the locker room across the swim deck and getting into the pool. At the time I thought, “Could I draw *any* more attention to me and my very nonswimmerlike physique?” But you know what? Did anyone there really care? Was anyone really paying attention to me? Or if they were paying attention and had any negative thoughts, did it affect me? No, I was there to learn to swim, period. Do you think anyone is sitting at home now right now thinking, “Wow, I remember back five winters ago I saw an overweight woman taking swim lessons at the Y.” Really now? If there’s one thing I can impress upon my audience, it would be to not let anyone one else’s perceived (or real) reaction interfere with you doing something you really want to do.

Goals provide inspiration, focus, help us define specific actions, and provide evaluation as well as feedback. I work with clients to set, what are referred to as SMART goals.

SMART = Specific, Measurable, Attainable, Relevant, and Time-limited. Let’s talk a little bit about each of these:

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RIFIT | Fitness, Health and Wellness

(A) SPECIFIC: Vague: Saying, for example, “I want to improve my health,” is too abstract, and may leave you feeling overwhelmed and unable to determine the next step.

Specific: I want to increase the amount of physical activity in my life (specific) by walking (even more specific).

(B) MEASURABLE: You should be able to define a specific outcome or endpoint.

Vague: I’ll walk maybe a couple times a week when I have a chance.

Measurable: I’ll walk 30 minutes a day three times a week after dinner.

(C) ATTAINABLE: This is not to say you should not reach or aspire, but again, take small steps. Less attainable initially: “I’m going to run five times a week, 60 minutes a day. Holy hamstring pull! Injury prevention is inherent in setting your attainable goal!

Attainable: I would like to build up to jogging and running using the “Couch to 5K” plan (a very well-known plan you can obtain on-line).

(D) RELEVANT: Obviously the goal should relate to something important to you, like reducing anxiety levels, decreasing risk of mortality, etc.

(E) TIME-LIMITED: We do much better when we set concrete, achievable time limits for ourselves. For example, if you set the goal of building up to running a 5K race, choose a race six months out, register for it, and chart your progress on a training plan spreadsheet.

Set those goals, get out there, and watch yourself succeed!

Dr. Marie Donabella is a licensed clinical psychologist and consultant with a private practice in Providence RI. She specializes in stress management, sports performance anxiety, recovery from injury in athletes, and other fitness and health issues. She is an obsessed triathlete and has a black belt in Tae Kwon Do

City/Town of Residence: Westerly, RI Age: 30 Occupation: Network Engineer

Favorite quote

”If opportunity doesn’t knock, build a door.” -Milton Berle.

Fitness tip for RI Fit Readers

Your sport or fitness activity:

Fitness is not so cut and dry. Try a new sport or activity and never be afraid to fail. You don’t have to be at a gym 100% of the time to get the results you want. Everything in moderation.

Recent events you have competed in:

Additional Comments

Bodybuilding and Horseback Riding

Tough Mudder, Bold R Dash, horse shows, YMCA Fit runs

Events you are training for:

Bold R Dash and bodybuilding competitions in the spring

What is your proudest fitness accomplishment?

The biggest fitness accomplishment would have to be getting to the level I am today. I had a major car accident years ago where I broke my pelvis, shoulder, and lacerated my liver. Now, I am able to work out to a high level, continue riding my horse, compete locally in horse shows and bodybuilding competitions.

I enjoy helping others on their fitness journey. That part has been the most rewarding.

What motivates you?

Embodying the true athletic spirit and knowing that what I do motivates younger generations.

Best local eats:

Casa Della Luce, Westerly, RI

What’s on your nightstand?

A training manual, tablet and supplements.

Favorite cheat meal/snack: Pizza and M&M’s

What do you like to do in your down time?

Ride my horse Rira and hit the gym to de-stress.

Best thing about living in RI:

The best part of living in the Ocean State is that it is so diverse.

You can hit the beach anytime you want and then hit the East Side for some great food. You are able to take a mini vacation at any time, without really leaving the state. It’s the best of both worlds.

One thing people don’t know about you:

I work full time in IT. Most people would guess either I work with horses or in the fitness industry.

In effort to motivate others, especially younger generations, I started a blog where I share my fitness tips, healthy recipes, and other insights.

www.rifitmag.com | volume one issue one

49

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BRIANNA BRIGIDI Lincoln, RI

Age: 34 Profession: Caregiver Height: 5’9” Beginning Weight:

In March 2011 my weight was 230 lbs.

Ending Weight:

In September 2013 my weight was 140 lbs.

Size Before: sz.18/20; XXL Current Size: sz.6/8; SMALL! How long has it taken you to reach your goal?

Still not at my ”ideal” goal weight, but close! I lost 65lbs in about 8 months. I am down 85lbs TOTAL from 2011. My goal is to be down 100lbs total.

What was your motivation to lose weight?

My niece,Aubrey Elizabeth Mooney, who will be 2 this March. I never wanted her to know her overweight and unhealthy auntie.

I cannot wait to one day tell her just how much she inspired me to truly change!

How often do you work out?

5-6 times a week. It’s a habit now, but I do appreciate my rest days!

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

I was more of a binge eater. I would skip meals but when I would eat, consumed large amounts. I never ”thought” about the foods I was putting in my body, and never really knew what foods I should be consuming. Some of the snacks I thought were healthy, I now know were loaded with sugar, or high fructose corn syrup. ”Healthy” frozen dinners are loaded with sodium, which I never realized. I never measured anything, so never realized I was really eating 2 or 3 servings of certain foods at one time! I ate breakfast but rarely ate lunch, so by dinner I was starving.

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.

BEFORE

AFTER

What dietary changes did you make?

I made a 90 day countdown and kept it in my kitchen, to remind myself not to eat “junk” and remain focused. I kept a log of my workouts and what I ate. I worked with a trainer (Lisa McMahon) as part of a ”biggest loser” type challenge at my YMCA. She gave feedback on my nutrition, and not wanting to let her down, kept me eating clean (no more highly processed foods). In the beginning, it was about me not wanting to let her down. In the end, it’s about not wanting to let me down.

The biggest change I made was cooking all my food for the week on Sunday. I portioned out my meals in containers and even cut up my fruit and veggies and put them in plastic bags so I could grab them and go. I buy plain Greek yogurt and add fresh fruit. I found recipes to make fairly healthy deserts. I make awesome flatbread sandwiches. Oh, and I still go to McDonalds on occasion, but now order apple slices and a salad.

What is your go-to healthy snack?

Clementines, baby carrots, or Cliff Kids Z-bars (Chocolate brownie - satisfies my sweet tooth!)

What food will you not give up?

CAKE! But now I save it for special occasions - not just because it’s a Saturday.

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

I want you all to have the success I had. I really am living proof that a former procrastinator and queen of excuses can do it, so you can too! It will require you to change. It will require you to step outside your comfort zone. You will be uncomfortable. It will get old. You won’t always lose pounds and you may not always see the results, but trust me, you will get stronger.

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Stress Relievers The Best Ways To Feel Better We generally use the word “stress” when we feel that everything seems to have become too much - we are overloaded find it difficult to deal with the pressures daily life places upon us.

and dark leafy greens. And don’t forget to drink plenty of water.

Start each morning with a big glass of water and stay on top of your game by always having a glass of water ready to drink.

Anything that poses a challenge or threat to our well-being is a stress. Some stresses get you going and they are good for you - without any stress at all many say our lives would be boring and would probably feel pointless. However, when the stresses undermine both our mental and physical health they are bad. Stress can be a major contributor to illness and since prevention is the best medicine, the most important gift you can give yourself is to manage your stress today so you can have a healthier tomorrow.

LAUGH - Laughing hard and often is a powerful antidote to stress. Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Humor lightens your burdens, inspires hopes, and keeps you grounded, focused, and alert.

SYMPTOMS OF STRESS • • • • • • • • •

Neck ache, back pain, muscle spasms Chest pain, palpitations, rapid pulse Excess anxiety, worry, guilt, nervousness Depression, frequent or wild mood swings Increased or decreased appetite Weight gain or loss without diet Constant tiredness, weakness, fatigue Increased frustration, irritability, edginess Insomnia, nightmares, disturbing dreams

TIPS TO MANAGE STRESS GET ACTIVE - Frequent exercise is one of the best physical stress-reduction techniques available. Exercise not only improves your health and reduces stress caused by not being in shape, but it also relaxes tense muscles and helps you to sleep.

EAT HEALTHY - Some foods contain body-boosting nutrients that help soothe stressed-out nerves. An emphasis on the following foods will help your body mellow existing anxiety and set you on the right path for overall health. Eat plenty of avocados, baked potatoes (with skin), bananas, chickpeas, yellow-fin tuna, steamed green beans, plain yogurt (fat-free), salmon, asparagus, chickpeas, lentils, oatmeal, orange juice,

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CONNECT WITH YOUR COMMUNITY - The more connected you feel to the community around you, the more resilient you’ll be in the face of stress. Is there some simple way you can get involved in something outside the walls of your home and office? Finding a meaningful activity that you enjoy can sustain you when times get tough.

TRY YOGA - Yoga incorporates breathing exercises, meditation, and light exercise. One session brings initial stress relief, and continued practice brings greater resilience to stress.

It’s one of the more potent stress relievers.

GET ENOUGH SLEEP - Sleep regulates your hormone levels, refreshes your mind and promotes clearer thinking, and gives the body a chance to repair and restore itself. Try to get into a routine of going to sleep and awakening at the same time each night and morning and notice how your energy rises and your stress decreases.

LISTEN TO SOME MUSIC - Slow or meditative music is a proven stress reducer, so set your dial to a soothing station during your daily commute.

While these stress management techniques have been shown to have a positive effect on reducing stress for many people, they are for guidance only, and readers should take the advice of trained health professionals if they have any concerns over stress-related illnesses or if stress is causing significant or persistent unhappiness in their lives.

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53

FITNESS WELLNESS HEALTH

Change Your Mind, Change Your Body

by Rachel Langley, Providence, RI

What if I told you, the gnawing thought in your head that tells you “you can’t” was a lie?

Every negative thought you reflected onto yourself from day one could be thrown into reverse? That you could come out the other side of it…stronger, healthier, happier, and full of hope? Would you believe it?

Well, believe it. I’ve learned a lesson: the mind is an important part of getting yourself on the other side of the fear - that fear of failure in our endless pursuit of “healthy.”

I use quotes because I’ve learned healthy is not something that looks the same for everyone.

We all have our visions of our best self, our healthiest and happiest image of what we “should” be. Yes, that one is getting quotes too! We tend to be a slave to the “should.”

I should lose 10 pounds.

I should put this cookie down.

I should go to the gym.

Sound familiar?

Turn the “should” into CAN and see what happens.

I can lose 10 pounds.

I can put this cookie down.

I can go the gym.

Just a bit more empowering with that handy, dandy “can” in there. Also, this may sound a little crazy, so brace yourself… but you control your body. Yep. YOU. Not the cookies and the oh-so-comfy couch cushions… you are the boss. You “should” not do anything, but you CAN do everything. And the great thing is, you can make your body anything you want.

Notice I said what YOU want? There are no cookie cutter standards in my health and fitness world. We are all working together to become the best version of ourselves.

As the saying goes, your body will do anything you ask of it, it is your mind you must convince. Here are some helpful hints to kick off a happier, empowered and more positive you: Find someone that inspires

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you. Find a realistic role model. Although I like Jillian Michaels, her level of intensity in her DVD workouts somehow left me feeling inadequate. This was just an inner reflection of course as at no point did she step through my TV and tell me I was failing miserably. But, I couldn’t relate to her or her six pack abs. For some, you may find her very inspirational, but she was a poor fit for me. My inspiration came in the form of Holly Perkins, a celebrity trainer out in California.

Her approach to exercise is smart, strength-based, and challenging enough to keep me reaching for new goals.

Vision boards. I hear the sighs! I’m not a huge vision board fan, but by using Pinterest I was able to create something similar. I pin articles, inspirational quotes, workout gear and recipes – all things that encourage my journey.

Support system. By finding friends and family members that have either similar goals or can reinforce and support yours, it sends that pesky pessimistic voice in your head running for the hills. It’s hard to be discouraged when you have cheerleaders in your corner.

Make a list of “There is No Way in Hell I Ever Would, But Wish I Could” events.

Whether it is your first 5k, a half marathon, an obstacle race, a mud run…the sky is your limit. You are full of wonderful possibilities if you just get your mind to believe it!

Find an activity you enjoy doing. There is no use in forcing yourself into the gym three times a week if it is going to make you miserable. This is a chance for some much needed “you time,” so make the most of it! There is a wide variety of classes that will keep you hopping…zumba, kickboxing, boot camps, dance classes, beginner running groups, and the list goes on. You want to elicit a positive response to however you are moving that magical body of yours, so make sure you are moving it in a way that brings joy.

Once you take control of how you feed and move your body, it sends the signal to the brain that you aren’t going to operate on auto-pilot anymore,and, more importantly, that it is time to tell the negative committee living in your head to sit down and hush up.”

Rachel Langley is a passionate fitness enthusiast, runner and dedicated blogger. She is proud as pie to have completed her first half marathon in September of 2013 and is training for her next half marathon in the Spring.

She is currently studying for her personal trainer certification through the National Academy of Sports Medicine.

City/Town of Residence: Cranston, RI Age: 38 Occupation: Mom of 5 & Personal Trainer Your sport or fitness activity: Weight lifting, figure competitor

Recent events you have competed in:

spending my down time with them and my husband. I like to just kick back and watch a movie.

Best thing about living in RI:

Everything is pretty close by. I like convenience.

One thing people don’t know about you: I am great with weights. Hand me a ball to throw, you better duck... I have bad aim!

WBFF Worlds show in Las Vegas 8/25/13

Events you are training for: WBFF Fitness Atlantic 4/12/14

What is your proudest fitness accomplishment?

My proudest fitness accomplishment was getting my body to ”show ready” to compete at my first fitness competition. My Coach, Fatima Leite Kusch, had enough faith in me to have my 1st competitive show be a Worlds show! The icing on the cake was I placed 4th in figure short open with the WBFF.

What motivates you?

My motivation is watching my body make progress. The transformation is pretty incredible. My teammates motivate me and my family. My kids watched me grow from just their mom to someone dedicated and determined to go after what they want and now they expect it from me. So, yes they are my motivation too!

Best local eats:

Twin Oaks Restaurant has been my favorite since I was a little girl and still is! I also like Chapel Grille. They where very accommodating to me when I was eating very strict before competition.

Famous person you would like to have dinner with:

Madonna! Not only have I loved her music since I was little but she’s in great shape!

What’s on your nightstand?

I always take a bottle of Essentia water to bed with me.

Favorite cheat meal/snack: Anything chocolate :-)

What do you like to do in your down time?

With 5 kids there isn’t a whole lot of down time but I like

Favorite quote

Be strong, you never know who you are inspiring.

Fitness tip for RI Fit Readers

There will be circumstances in your life that if you allow, will deter you from getting your fitness goals accomplished. It maybe ”not enough time – school, work, kids.” Don’t let your circumstances be your excuse.

Additional Comments

Thank you for this opportunity! The thought of inspiring or motivating any one out there to get healthy is my main goal. www.rifitmag.com | volume one issue one

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FITNESS WELLNESS HEALTH

WORKING WITH FEAR

by Dr. Kate Siner, Providence, RI

Inevitably, when people are attempting to grow their business, improve their relationships, or change their lives, they hit a wall of fear. When asked about it, they might say things like: “I am afraid that I will be alone for the rest of my life,” or, “What I want comes at too high of a price.”

Fear is a normal response to change.

Believe it or not, it is also a sign that you are on the right track. Instead of thinking that fear is a sign you are doing something wrong, try finding ways of acknowledging your fears and persisting in the face of them. If you are uncertain how to do that, try some of these ideas:

Fear can be sneaky.

It can show up as confusion, anger, and apathy.

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Pay attention to how you respond to feeling fear. Fear can be sneaky. It can show up as confusion, anger, and apathy. Sometimes, when asked if they are afraid, a person will not identify it as fear but as another emotion. Learn your own habits and this awareness will help you move forward.

What is at risk? If you set a goal and then find that you are not moving towards it, look for how you might be afraid of either achieving or not achieving the outcome. This question can also point to beliefs or contracts a person made with themselves or others. There may be a perceived or real emotional risk in moving forward. By bringing that risk to light it can be dealt with so that you can

more easily achieve your goals.

Take care of yourself: This step appears again and again when it comes to reaching our goals. It is based on the idea that we should not do harm to ourselves. If the situation feels risky, find a way to give yourself some security. It is important that we stretch toward our goals and it is important that we don’t break.

How would you act if you were not afraid?: This solution may sound a bit simplistic, but it is also effective.

If you do not have the answer to this question, then look around for someone who seems like they might and try it on for size.

Keep your eye on your goal: Fear can be a sign that you really want something. One way to find the strength to achieve your goal is to really lock in on how important it is to you. This can help you deal with the discomfort that fear instills.

Let it out: Tell someone who is supportive. For whatever reason, fear multiplies when we keep it inside. Let the people who are really supportive of you know how you are feeling and your fear may wane.

Dr. Siner holds a PhD in Psychology from Saybrook University, and is an internationally recognized speaker, author, and teacher whose success and fulfillment programs and workshops have offered thousands of people nationwide the tools they need to step fully into their successful lives.

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Local Produce Delivered Straight to Your Desk

by Hannah Mellion, Providence, RI

Whale watching, biking from one end of the state to the other in a single day, getting vegetables from local farms delivered to your workplace…What do all of these things have in common? They’re all possible right here in Rhode Island!

Veggie Box is a weekly subscription to fresh, local produce from RI and MA farms. Boxes are delivered directly to workplaces, community centers, schools and day care centers around Rhode Island. The program is popular among people who love fresh, locally-grown foods but don’t have the time to shop at the farmers market. It is also a perfect fit for employees participating in workplace wellness programs. In the colder months, people who have their own gardens are able to continue eating locally while their home gardens are less productive.

Veggie Box works with fifteen to twenty different local farms and contains seven eight different types of seasonal produce each week. Every week participants receive a newsletter with information about what is in their share, recipe suggestions and stories about the farms. Boxes cost $25/week, and payment is made in full for a few months at a time. Veggie Boxes are delivered biweekly from January to June, and weekly (with a biweekly option) from July to December.

For those who don’t work at a participating company, Veggie Boxes can be picked up at Farm Fresh Rhode Island’s warehouse in the Hope Artiste Village in Pawtucket. There are also a number of other public pickup sites around the state, including several YMCA’s.

The contents of Veggie Boxes follow the arc of the seasons, including hearty root vegetables in winter, greens and radishes in late spring and tomatoes and eggplant at the height of summer.

The first Veggie Box of 2014, delivered mid-January, included beets and butternut squash from Four Town Farm in Seekonk, MA; parsnips from Schartner Farms in Exeter, RI; hakurei turnips from Freedom Food Farm in Johnston, RI; McIntosh apples from Barden Family Orchard in North Scituate, RI; Royal potatoes from Maplewood Farm in Portsmouth, RI; Bok Choy from Wishing Stone Farm in Little Compton, RI; and popcorn on the cob from Ward’s Berry Farm in Sharon, MA. Veggie Box is a program of Farm Fresh Rhode Island, a nonprofit growing a local food system that values the environment, health and quality of life of farmers and eaters.

To learn more about Veggie Box, visit the program’s website at www.farmfreshri.org/box, or email veggiebox@farmfreshri.org.

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E V E

SATURDAY, FEBRUARY 22 9:00AM - 3:00PM American Lung Association Providence Stair Climb Participants will race, run, or walk up 25 flights of stairs of the Omni Providence Hotel 1 West Exchange St, Providence RI

SUNDAY, MARCH 9 11:00AM Celtic 5K Thousands of people will be cheering on runners and walkers as they celebrate Saint Patrick. “Tour de Patrick” race series. Elm Park 284 Highland Street, Worcester, MA

SATURDAY, MARCH 1 11:00AM The Irish 5K The Irish 5K is the first race in Tour de Patrick. The Tour de Patrick is a three 5K race series over 8 days.

Pawtucket City Hall 137 Roosevelt Ave, Pawtucket, RI

SUNDAY, MARCH 16 9:00AM Shamrock Shuffle 5K St Patrick’s 5K run. Easy course.

Music and refreshments after the run.

North Kingstown High School 100 Fairway Dr, North Kingstown, RI

SATURDAY, MARCH 8 11:00AM The St Pat’s 5k RI State House 82 Smith Street, Providence, RI

SUNDAY, MARCH 9 9:00AM Oceans Run Half Marathon 5K and Kids Fun Run South Kingstown Town Beach 1 Matunuck Rd., South Kingstown, RI

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SATURDAY, MARCH 22 10:00AM Brrr-lingame 5 & 10 Mile Trail Races Single track trails through Burlingame State Park.

Burlingame State Park Campground 75 Burlingame State Park Rd, Charlestown, RI 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 SATURDAY, APRIL 5 9:00AM F.I.T. Mud Run Challenge Expect a challenging, yet manageable course, with diverse terrain, great obstacles, our famous Cross F.I.T. 401 Elmwood St, N. Attleboro, MA SATURDAY, APRIL 5 10:00AM Big River Half Marathon & 10k Trail Races West Greenwich, RI SATURDAY, APRIL 5 10:00AM Day One 5K Run/Walk and Youth Races Providence, RI SUNDAY, APRIL 6 9:00AM The Jamestown Bridge 5k/10k North Kingstown & Jamestown, RI

NT S

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 Fun Runs/Obstacle Course Goddard Memorial Park 1095 Ives Road, Warwick, 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 to get some great deals on running apparel, meet special guests, register and pick-up race packets and much more.

Omni Hotel One West Exchange Street Providence, RI

SATURDAY, MAY 3 9:00AM BoldrDash on the Beach Scarborough State Beach 910-916 Ocean Road, 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 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 FOR MORE EVENT INFO OR TO POST AN EVENT VISIT US AT RIFITMAG.COM

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RI FIT BITS

45

The miles of nerves that the human body has in it

50,000 Your nose is not as sensitive as a dog’s, but it can remember this many different scents

7%

Total Percentage of Americans that eat at McDonald’s every day

6 FT. The distance dentists recommend that your toothbrush be kept away from the toilet to avoid airborne particles resulting from the flush

OVER

Tha amount of muscles in your body One can of soda contains

3

10 TEASPOONS OF SUGAR

BILLION Number of pizzas sold in the U.S. each year

The amount of calories a 155lb person burns in an hour of running RIFIT | Fitness, Health and Wellness

Amount of people in the U.S. that are affected by Arthritis

640

Similar to fingerprints, everyone also has a very unique tongue print

560

60

50 MILLION

1 10

Calories that you consume every time you lick a stamp

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273-CORE • www.corefitprov.com 63 www.rifitmag.com | volume one issue one

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