RI Fit Magazine Issue 7

RI

FREE

volume one issue seven

FITNESS HEALTH WELLNESS

how to choose a

YOGA STUDIO

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YOGA & PILATES

IN RHODE ISLAND

WAYS TO COMBAT MENTAL CLUTTER

PILATES

NOT JUST FOR

HOLLYWOOD

US

PL

+

Fitness Technology Fitness Enthusiasts

COVER PHOTO studio 47 at Barrington Pilates

www.rifitmag.com | volume one issue seven 1 THIS MONTH’S FEATURED RECIPE: STUFFED PEPPERS FLORENTINE. DETAILS INSIDE

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North Providence 1401 Douglas Avenue North Providence, RI 02904

Riverside 1525 Wampanoag Trail Riverside, RI 02915

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O P E N I N G

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1284 North Main St. Providence, RI 401.453.3200 provfitbody.com www.rifitmag.com | volume one issue seven

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FIT RI

FITNESS HEALTH WELLNESS

from the editor

John A. Resnick Founder Ralph Coppolino Co-Founder Gil Lantini Marketing Director

I’ve always had a busy mind. Whether it’s cleaning my apartment, getting projects done for one of my multiple jobs, or researching a new exercise program, I always have to stay active. It’s not in my genes to relax, which also causes a lot of unnecessary stress in my life. So how do I release it? You would think it would be by allowing myself time to just sit and do nothing for a while, but, ironically, I release stress by doing something, and that something is yoga.

My first experience with yoga was when I was in sixth grade. My teacher was obsessed with yoga and at the end of the day while we were waiting for the buses to come, she would pull out instructions for new poses to try. I remember the first day we practiced yoga she had us lie down on the carpeted floor of our classroom, shut our eyes, and start imagining each part of our bodies falling asleep, starting down at my toes. As I felt my body relaxing, I remember looking over and seeing my classmate, Parker, falling asleep next to me. I wanted to laugh because I was so surprised it was working so quickly on him, but at the same time I was determined to have that same experience. That was when I first realized how much of a mind game yoga and Pilates are.

During yoga, you have to train your mind to focus on the exercises you’re performing and not the stressors surrounding you in your everyday life. It might sound easy, but it’s the hardest part about yoga. Even in the downward dog or the tree, two basiclevel poses, it’s difficult to control your thoughts because you have to look past more than just your stressors; you also have to work through the difficulty of shaking muscles and tired limbs. Just like when you’re running that last mile on the treadmill or you’re down to the last set of squats, it takes determination, motivation, and strength to finish—but there’s also something different yoga provides: the feeling of being whole while all of your muscles work as one to bring you peace. It is this union of mind and body that makes yoga so special, so powerful, and so addicting—I have even stocked up on yoga and Pilates DVDs so that I can find peace at home when I can’t make it to class.

If you constantly find yourself stressing out, or even if you just want to switch up your normal workout routine, you might want to consider signing up for a yoga or Pilates class so that you can experience some well-deserved serenity. Many studios and gyms offer introductory courses so you can take your time getting used to the exercises without putting yourself at risk for injury. It might be challenging at first, but I promise it’s worth it. Check out our Rhode Island Directory for Yoga and Pilates on page 32 to find a studio and get started today!

Until next time,

Mike Casale Senior Designer Tina Farinelli Sales Associate Pam Walsh Editor Interns Amanda Silverman Brianna Duffy Brighid Donnelly Keri Biron Contributing Writers Joy Adamonis Mora Babineau Ian Barlow Kristin Carcieri-MacRae Mike Clancy Elyse Cohen Rotondo Michelle Collie Linda DiCarlo Natalina Earls Matt Espeut Matthew Gagliano Melody Gamba Elizabeth Keefe Sheramy Keegan-Turcotte Michael Silva Timothy Sullivan Amy Vincent Cover Image Provided By Josh Edenbaum Photography© www.facebook.com/rifitmag twitter.com/rifitmag 401 648 3400 info@rifitmag.com www.rifitmag.com 1343 Hartford Avenue Johnston, RI 02919

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RIFIT | Fitness, Health and Wellness

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

contents

volume one issue seven

Inside This Issue

10 Local Fit News 16 Fitness Technology and Products 18 Q&A with Matt Espeut 19 Keeping You on Pace

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20 Is More Exercise Really Better?

21 Fitness Enthusiasts: Jennifer and James 22 The Secret to Exercise Motivation? Social Support.

23 Rhode Island Guide to Yoga & Pilates 24 RI Fit Kids: Support the Whole Child with Yoga 26 How to Choose a Yoga Studio 27 Yoga Needs a Hero 28 Things You Should Know about Pilates 32 Rhode Island Directory: Yoga and Pilates 34 RI Fit Kids: Kids Love Yoga 37 Pilates for Men 39 What’s Yoga Got to Do with It? 40 Pilates. Not Just for Hollywood.

42 RI Fit Bits 43 Fitness Enthusiast: Courtney 45 Knee Pain…A Real Pain in the Butt 47 Backpack Awareness - Pack it Right, Wear it Light 50 6 Ways to Combat Mental Clutter 56 Women are from Venus?

59 Recipe of the Month – Dave’s Fresh Marketplace 60 Events

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19

29

ON THE COVER

Cover Photo Taken At studio 47 at Barrington Pilates Photo By Josh Edenbaum Photography©

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www.rifitmag.com | volume one issue seven

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Local F

Lifecycle’s Ride ‘Round Rhody 2014 Rais RHODE ISLAND-BASED NON-PROFIT TO PROVIDE GRANTS

Members of LIFEcycle’s Peloton Pack pose for a photo before the 75-mile course kick-off. Several cyclists who registered for the 25-mile course also raised more than $1,000, but were not present at the start of the 75-mile ride.

Pictured left to right: George Dys, Judi Donnelly, Kevin Donnelly, Scott Martin, David Carroll, Benjamin Hartley, Dean Pendelton, Craig Jolicoeur, Paula Raposo, Michael Silva, Karen Antons, Dani Brier, Jacob Brier.

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RIFIT | Fitness, Health and Wellness

Fit News

ses $60,000 For Local Cancer Treatment TO AREA HOSPITALS AND CANCER TREATMENT CENTERS Brier, LIFEcycle, Inc. Co-Founder and Chairman. “We are truly grateful to the community, and will be able to provide much-needed funds to advance local cancer treatment through grants to local cancer centers.”

In the past, LIFEcycle has distributed grants to Lifespan’s Comprehensive Cancer Center at Rhode Island Hospital, The Miriam Hospital, and Newport Hospital, as well as to Hasbro Children’s Hospital and Women & Infants’ Hospital. For more information on LIFEcycle’s grant program, please visit http:// www.rrrhody.org/the-cause/.

LIFEcycle, Inc.’s sixth annual Ride ‘Round Rhody bike-a-thon, which took place Sunday, August 10th, raised $60,000 for local cancer treatment and research.

More than a hundred cyclists and volunteers converged on Bryant University’s campus for an all-day, family-friendly event.

With a send-off from the Rhode Island National Guard Honor Guard, cyclists selected 25-mile or 75-mile courses of treelined roads and scenic terrain. Volunteers and spectators perused a vendor expo and wellness fair, enjoying food and beverages and spirited music as they cheered on cyclists.

To participate, cyclists had to raise a minimum of $250.

Many cyclists went above and beyond the minimum, joining LIFEcycle’s “Peloton Pack” and raising upwards of $1,000 for the cause. Fundraising efforts will continue online through the end of August.

“Thanks to our dedicated participants and generous sponsors, Ride ‘Round Rhody was a tremendous success,” said Jacob

About LIFEcycle, Inc. LIFEcycle, Inc. is a Rhode Island-based non-profit organization that promotes healthy, active living and supports local cancer treatment. The biggest event each year is Ride ‘Round Rhody, a bike-a-thon held each summer to raise money for local cancer treatment. Since 2009, Ride ‘Round Rhody participants have generated $300,000 for cancer treatment in Rhode Island. To find out more, please visit www. lifecycleinc.org.

Gold sponsors for RRR 2014 include Mojotech and Regan Communications Group; Silver sponsors for the event include Brier & Brier and Providence Business News; Bronze sponsors include BComm, Dimeo Construction, Gracie’s and NorthMain Radiation Oncology; and Sponsors include LGCD, Shri Studios, Body Soul Inspired Training, Cycle For Unity, Foundation Performance Sports Medicine, Marc Allen Fine Clothiers, NBX Bikes, Rudy Project, Tri New England, and WPRI-TV.

For more information on LIFEcycle’s grant program, please visit www.rrrhody.org/the-cause/

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Local F

O2X Summit Challenges

S E T T O K I C K O F F S E R I E S D E B U T AT S U G A R B U S H , V E R M O N T

Frank Fumich, who raised more than $78,000 for Boston Marathon bombing victims over the course of a five-day, 450-mile run from D.C. to Boston. Fumich will be competing in the race and giving a featured presentation in the O2X BaseCamp.

Boston band Element 78 will headline the post-race celebration, as cash and prizes for category winners are given away throughout the night, including the “O2X Rise Higher Award,” which will be awarded to the most inspiring racer, as nominated by racers and spectators prior to the event via info@O2X.com.

The courses are set and the team is assembled at Sugarbush for the first installment of the eagerly awaited O2X Summit Challenge Series, a first-of-a-kind mountain running experience to be unveiled Saturday, Sept. 13, 2014.

Taking trail running off the trail and adding a festival atmosphere, O2X Summit Challenge courses are tailored to runners, weekend hikers and nature lovers across a range of fitness levels. The Sugarbush Single Diamond course (4.1 miles with 1,504 feet net elevation gain) is designed for those with 5K and 10K running experience, while the Double Diamond course (5 miles with 2,552 feet elevation gain) will challenge hard-core runners and avid skiers getting ready for the upcoming season.

“O2X Summit Challenge Series is bringing fitness back to its outdoor roots and building an outdoor community at each and every event,” said O2X co-founder Gabriel Gomez.

Teams have flocked to the O2X Summit Challenge at Sugarbush, including Harvard Men’s Ice Hockey team members, teams from the Boston Police & Fire Department, Massachusetts State Police, endurance athletes, local Vermont hikers and runners, a team from the New England Spahtens, as well as multiple teams of candidates striving to become Navy SEALs from the Recruiting District Atlantic Coast preparing for BUD/S (Basic Underwater Demolition/SEAL Training).

Featured racers have also committed, including ultramarathoner

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The base of Sugarbush’s Mount Ellen will be home to a vibrant weekend-long “BaseCamp,” offering a variety of local foods and beverages, including Vermont beer and the Mad River Distillery.

There will be limited on-site camping, training-and-performance exhibits, slack lines and bouldering walls, and a farmer’s marketinspired gathering of local fare. Come Friday for a $15 Chili Buffet featuring three styles of chili served in bread bowls as well as hot corn bread around a blazing bonfire. Breakfast will be served the morning of the race and food and drinks during the rest of the day. The dynamic collection of sponsors, partners and local supporters represented at BaseCamp include Juti Organics, Defense Mobile, Delta Dental, CamelBak, Vibram, Mad River Distillery, Vermont Smoke & Cure and Vermont Yak Company.

There will also be activities with local non-profits supporting the environment, and a creative and fun kids race.

As environmental leadership is a stated goal of the O2X Summit Challenge series, zero impact waste management will be spearheaded by REVERB, a company which also “greens” the concert events of the Dave Mathews Band, Jack Johnson, Brantley Gilbert, Phish, Maroon 5, Guster, John Mayer and others.

O2X organizers are committed to working with local suppliers to reduce shipping impact, avoiding single-serve packages and donating salvageable foods in the local area after the event.

All O2X courses are built to U.S. Forest Service guidelines, and organizers are committed to a first-of-its-kind Remediation Pledge to leave the mountain in better shape than they found it.

To register, visit www.O2X.com.

Fit News

CORE Fitness Brings Digital Screen F O R I N D O O R C Y C L I N G A N D M E TA B O L I C W O R K O U T S T O R H O D E I S L A N D

Locally owned CORE Fitness and Pilates Mind/Body Studio will be launching Rhode Island’s first digital screen training classes this coming September. Starting September 8th, participating patrons will be able to instantly track their workout on digital screens during the studio’s Personal Indoor Cycle, Cardio Circuit, and Small Group MYZONE® Training classes, and Private Training sessions.

workouts outside of the studio, using CORE Fitness Studio as their training hub. “My staff and I are dedicated to bringing the best training and results for all ages and fitness levels,” Chakoian-Olney adds.

Their new MYZONE® system will require a special heart rate monitor that then streams workout information under a personalized nickname to your online account and to a screen at the front of the class. “I want to bring the most innovative technology to CORE,” states CORE Owner, Denise ChakoianOlney. Digital Screen indoor cycle training, made popular by New York Fitness Boutiques like FlyWheel Sports®, prompts riders to track progress and push limits along with other members of a class. Whether one is competing against their neighbor or their own personal best, the MYZONE® system motivates riders in real time to put in the effort required to see the results they want. Clients will work together to push each other and themselves.

Owner Denise Chakoian-Olney opened CORE Fitness on the East Side of Providence in April of 2006. With locations in Wayland Square and on Governor Street, CORE offers a unique approach to studio fitness with no membership fees or waiting lists. Clients can choose from Large Group classes, Small Group Training, and Personal Training options.

Along with a post workout email detailing personal fitness stats, clients will be able to use their personal training belts to track

About CORE Center of Real Energy Fitness and Pilates Mind/ Body Studio

“I went with MyZone for my studio because it is the best for performance tracking and also creates a team atmosphere,” says Chakoian-Olney.

MyZone® Personal Activity Belts can be purchased at CORE’s 469 Angell Street location. A full list of pricing and class schedules of CORE classes can be found at www.corefitprov. com. For more information, contact us via email at coremve@ gmail.com or by phone at 401-273-CORE.

www.rifitmag.com | volume one issue seven

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SUNDAY S E P T E M B E R 21,

2014

2014

PROVIDENCE, RHODE ISLAND

CELEBRATING OUR 25TH YEAR! It’s more than a race.

It’s a day of fun for all ages: • 5k run/walk • Youth races • Tufts Health Plan High School Inspirational 3k • Corporate team competition • Health/gym and college challenges • 2014 USA 5k Men’s and Women’s Championships A portion of event proceeds go to local charities.

2014 CVS Caremark Downtown 5k COME RUN , WA LK OR CHE E R .

Space is limited!

Register today at: www.cvsdowntown5k.com

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RIFIT | Fitness, Health and Wellness

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FITNESS TECHNOLO

T H E 4 1 1 O N T O D AY ’ S P O P and cross-training activities from your Garmin, Android or iPhone. You can view distance maps of your activities, see your time splits from one mile to the next, monitor personal bests and compete with your friends. (www. strava.com)

by Matthew Gagliano, Barrington, RICS, RI

As every aspect of our lives becomes more automated, it’s no surprise that the variety and options of fitness gadgets on the market are growing at an exponential rate. Whether you’re interested in tracking heart rate, calories, miles, steps or blood pressure, there’s a fitness gadget out there to meet your needs. If you’re in the market to digitally and automatically track your fitness journey, Matthew Gagliano, Fitness Together Barrington and Lincoln personal trainer and studio owner, has shared some personal and industry guidelines to help you decipher what’s what in today’s fitness gadget world.

“It’s an exciting time for fitness gadgets right now,” explains Gagliano. “There are a lot of great products out there today and I can’t wait to see what’s going to become available over the next couple months and years. Fitness gadgets can be great tools for helping increase people’s workout regimens and keeping them accountable. ” IDENTIFY YOUR FAVORITE ACTIVITY, FITNESS GOALS TO FIND THE BEST DEVICE Gagliano sees about 25-30 percent of clients in his Fitness Together studios using some sort of fitness gadget to track and monitor activity levels or workouts. The most popular fitness gadgets that he sees people using today include: •

Nike Fuel Band: Keeps your calories in check, tracks your steps throughout the day and allows you to compete with other people by uploading your daily data via a docking system or the cloud. (www.store.nike.com)

•

JawBone UP: Tracks food and drink consumption, steps and activity levels and sleep patterns. It also helps you commit to personalized goals, as well as share them with your friends. (www.jawbone.com)

•

Strava: This running and cycling online GPS tracking and performance program allows you to track your runs, rides

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RIFIT | Fitness, Health and Wellness

•

Fitness Video Games: Individuals and families alike can increase their fitness levels with various fitness-orientated video games for the Xbox, Wii or PS3. These devices can provide personalized workouts in the privacy of your own home and can be great ways for parents and kids to work out together.

•

Smart Scales: These wireless scales not only track weight, body fat percentage and BMI, but they also automatically sync your statistics to online graphs and tools that can help you see the bigger picture as you progress toward your weight loss goals.

DEVICES COLLECT DATA, NOT SOLVE PROBLEMS Fitness gadgets can be great tools for helping guide you through your fitness journey and motivate you to maintain a consistent level of activity, but you still have to put in the work to meet your health and fitness goals. Buying a fitness gadget won’t solve your internal struggles to live a healthy and fit lifestyle, but it can help you be accountable to yourself and any people you choose to share your fitness information with.

Gagliano also stresses the importance of understanding the numbers and information that your gadget is tracking so that you can use it effectively to meet your goals. If you don’t know what the appropriate range is for your specific heart rate or if you get caught up in comparing numbers with other people who may have different goals and body types, then you may not be using your fitness gadget in the most effective manner.

“You need to understand what maximum heart rate is and what all of the numbers you’re monitoring mean specifically to you,” explains Gagliano. “Our Fitness Together trainers help

OGY AND PRODUCTS

PULAR FITNESS GADGETS

our clients understand what their heart rate and other levels should be during different activities so they can effectively use their fitness gadgets while training and throughout their everyday life.”

IT’S ALL ABOUT THE CLOUD As fitness gadgets continue to provide ease of use for people to track, store and share their health and fitness levels, the fitness band wearable market will continue increasing in popularity. As technology continues to evolve, such as the ability to automatically upload and store data in the cloud, the possibilities for advancing the functionality of fitness gadgets will evolve as well. Looking forward, Apple will soon be releasing their much anticipated health and fitness gadget, the iWatch, which may be a game changer in the industry as it will track more than just activity levels and basic heart rate information.

This comprehensive health tracker is anticipated to detect more in-depth body and health functionality, as well as detailed fitness activity levels. “The new technology that Apple is planning to release soon is going to be a game changer because it’s going to track health markers like blood pressure and glucose levels,” explains Gagliano. “I don’t know the full extent of it because they really haven’t given out a lot of information yet, but what I’ve seen looks pretty cool. It’s going to show us a lot of different things that we never thought were possible.” It’s definitely an exciting time for the fitness gadget market and time will only tell what’s in store for the future of tracking, monitoring, storing and sharing your health and fitness information.

Matthew graduated with his undergraduate degree in kinesiology from URI and his graduate degree from Boston University. He is currently the owner of Fitness Together in Barrington and Lincoln. In addition, Matthew is the area director for Fitness Together for both Rhode Island and Connecticut.

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Q&A

Q. What kind of experience do you have in the health and fitness industry?

Answer. I have been a personal trainer for nearly 20 years. I have experience working with all ages and abilities. My clients have ranged in age from 1490’s. I have trained athletes wanting to improve their performance, as well as others wanting to lose a few pounds, move more effectively, and just feel good overall about themselves. I continue my education by attending conferences and seminars all over the country. Not only do I get to learn from the best experts in the business, but I also get a lot of exposure to other professionals that are like-minded and passionate about what we do.

Q. Why did you decide to open your gym? What/who motivated you to start your gym?

Answer. I decided that I wanted to carry out my mission on a larger scale, and I couldn’t do it in the situation I was in. I was just a tenant, and didn’t have any influence, nor was I given any opportunity to create programs that I think are necessary to achieve optimal health and fitness. I had been thinking about it for years, but my vision was blurry until I went to the West Coast last March and discovered Fit Body Bootcamp. After some research, and talking to dozens of other owners, I decided this was the organization/ franchise for me. It would allow me to carry out my mission and still be able to keep my name, brand, and signature.

They encourage and train us to give the best workout experience our clients can have, and they offer great marketing support and training as well. A real top-notch, results-driven program that I thought would be a nice fit back home in Providence, RI! Q. What’s your mission?

Answer. My mission is to change as many lives as I can through health and fitness. I am disgusted with the state this

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RIFIT | Fitness, Health and Wellness

nation is currently in, and it seems to be getting worse. We have diabetes, heart disease, ADHD, cancer and numerous other ailments, as well as bad posture and orthopedic injuries that can be greatly reduced through exercise and nutrition. I want to educate people, get them motivated to start now, and make them realize that it is not complicated. I am now capable of helping hundreds a day reach their fitness goals.

Q. What kinds of fitness programs do you offer?

Answer. I will be offering group Boot Camp sessions, that are designed to accelerate fat loss, and build muscle in a 30-minute session. This program comes with a nutrition plan and unlimited boot camp sessions, as well as a skinny jeans guarantee (when you finish the program and have reached your goal, Fit Body Boot Camp pays for your next pair of jeans)!

I will also be offering some premium packages for the people that want oneon-one attention. I will also offer afterschool athletic programs for some high performance youth training so kids can have a place to train, gain knowledge, and learn to prevent injuries.

Q. Why should someone train with you?

Answer. You will never be alone or unattended. You will always have a toptier, certified coach watching your form and technique, and providing motivation to be the best you can be. This will produce results and prevent injury.

I am also equipped with an 80’ length of artificial turf, so you can get speed and agility workouts that no other facility around can offer!

When you walk through my door, you will not feel like just a number, paying rent to use expensive motorized equipment; instead, you will feel like part of a team or community that all have the same goal: get fit and lose fat.

With Matt

Espeut You should train with me because I am passionate and knowledgeable about what I do. I am always trying to improve myself so I am better able to improve you. When you come to my gym, you will be entering a facility built by my own hands, built on the principals I incorporate into my training programs.

I am a gym owner that lives by what he preaches, and someone that’s main concern is the health and well-being of his clients, not what is in the cash drawer. I have been taught that if you love what you do first, over deliver, the rewards will follow!

My best advice to readers is to start now. If you want optimal health and fitness, take a step.

Waiting for the right moment or perfect time isn’t going to net you results, you need to leave your comfort zone in order to grow, whether it be fitness or business. If you are afraid or unsure how to get started, call a professional, and let me lead you on your journey.

Matt Espeut is the owner of Fitness Profiles, and has been a personal trainer for over 20 years, helping people from ages 14 to 89 become healthier and stronger. His focus is on overall health, strength, and functional conditioning, with holistic health and nutrition as the cornerstone of his programs.

FITNESS

KEEPING YOU ON PACE WELLNESS HEALTH

by Michelle Collie, Providence, RI

On July 28,The Journal of the American College of Cardiology published the results of a study that found running for as little as five minutes a day could significantly lower a person’s risk of dying prematurely.

Runners had a 30% lower risk of dying from any cause, and gained three years of life expectancy when compared with adults who never ran. The risk of dying from heart disease for runners was 45% lower. I found it most remarkable that the benefits were the same, no matter how much or how little someone ran.

I met with a health insurance broker last week to review employee plans for the upcoming year. I left the meeting with my mind spinning. I was in desperate need of a run to clear my head and to process the financial implications of the coming year’s rate increases. Health insurance premiums, deductibles and copayments continue to increase at an exorbitant rate because the cost of providing health care to every American is expensive. It’s a complicated issue that involves a long list of factors: government regulations and taxes, the availability of expensive medications, tests and procedures, the cost of care for the chronically ill, and the administrative costs of health care, just to name a few.

Maybe we can learn from the success of the ALS ice-bucket challenge and create an international social media campaign.

During my afternoon 8-mile run that day, I questioned why I spent so much of my precious time zig-zagging the streets of Providence’s East Side. Based on this recent study, a 5-minute outing would have the same long-term cardiovascular health benefits. The excuse I hear so often from patients, “I don’t have time to exercise,” is no longer valid when the evidence shows that just 5 minutes is needed.

For runners like me, it is obvious that running offers more than health benefits. But for those who aren’t running, it seems reasonable to recommend a daily dose of running for 5 minutes. What if every health care provider recommended a daily 5-minute run? What if employers paid their staff to run for 5 minutes before lunch? Maybe we can learn from the success of the ALS ice bucket challenge and create an international social media campaign. The message would be to run for 5 minutes every day or donate $100 to the American Heart Association. Challengers could take movies of themselves running, puffing out the names of friends and family they nominate to participate in the challenge. Unfortunately, it’s likely that instead of the nation taking up running and improving their health, most would chose to donate the money. And then the American Heart Association would make millions of dollars to fund more research, proving the effectiveness of exercise as medicine.

I ended my afternoon run that day with mixed feelings. I was disheartened that my health care premiums would still rise, but excited about my ideas to help people understand that exercise is medicine. And perhaps one day we will get our nation’s health back on pace.

Michelle Collie, PT, DPT, MS, OCS is a physical therapist, the owner and CEO of Performance Physical Therapy. She lives on the East Side of Providence with her husband and 2 children.

She can be reached at mcollie@performanceptri.com.

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FITNESS

IS MORE EXERCISE WELLNESS HEALTH

REALLY BETTER?

by Matt Espeut, Providence, RI

My teen clients are notorious for asking me “What else can I do on my own?” and “How many more days should I be lifting weights?” And, they are surprised and mostly disgruntled when I advise them not to do more. My newer clients always ask how many more times a week they need to train with me to get results and they, too, are surprised when I tell them none.

You see, if you follow my system, you will get results, and my system does not include overdoing it, so I do not promote extra exercise until you make the proper progressions, and you prime your body to handle the load. Not until then do I encourage extra workloads. I request that my clients and football players give 100% effort through the workout, and it is impossible to do so if you are sore, tired and broken down. I told an athlete that I would rather be slightly undertrained than overtrained, and I compared it to a steak on the grill: if you remove it too early, you’re safe, and can put it back on, but if you burn it, it’s worthless.

RECOVERY IS KEY

The same goes for your body. When you work out too much, several things happen: Your chance for injury increases due to weakened and fatigued stabilizers and muscles. You compromise your immune system.

You elevate cortisol levels, causing hormonal disruption, and risk muscle depletion. What doesn’t happen is achieving results. Recovery is the key to making gains. You will never reach your goal unless it is becoming skinny, fat, or staying overweight. I see it every day. People at the gym spend hours working out every day and they never look different or move any better because they are there too long, lack rest and burn muscle, causing body fat percentages to sway in an unfavorable direction. Not the most ideal way to

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spend your time and energy. This is not only due to improper exercise and progression, but also poor nutrition programming.

EAT REAL

When I design a nutrition program, I try to stay away from as many processed foods as possible, and try to eliminate wheat all together. I encourage my clients to stay away from those items as well, but if you need to snack on something, go gluten-free. Many times this gets misinterpreted as eat as many gluten-free foods as possible.

From pasta to pancakes to corn chips to cereal to brownies, it is still a processed food, and it still needs to be limited, period. Gluten-free foods still have a high glycemic level, still have a lot of empty calories, and can still make you fat. Look what happened in the early 90’s fat-free craze; it made people fatter because they removed something and replaced it with something just as bad or worse–fat for sugar, gluten for other processed flours, etc. Many of these foods lack nutrients and proteins, deeming them useless to the body anyway, so less is better.

In conclusion, there is no magic way to get results. The higher quality food you eat, the better you will feel. The smarter you train, and the more you pay attention and LISTEN to your body, the better you are going to be. Train hard and rest easy!

Matt Espeut is the owner of Fitness Profiles, and has been a personal trainer for over 20 years, helping people from ages 14 to 89 become healthier and stronger. His focus is on overall health, strength, and functional conditioning, with holistic health and nutrition as the cornerstone of his programs.

I compared it to a steak on the grill: if you remove it too early, you’re safe, and can put it back on, but if you burn it, it’s worthless.

Training Partners, Physique Competitors and Life Partners Finding someone who lives the fitness lifestyle as intensely as you do is not easy.

Jenn is currently both a figure and physique pro, and actively competing throughout the year.

James is an active physique competitor.

Both being competitors, James and Jenn face the challenges of balancing routine daily life with the intense training required to do what they do. They get up early in the morning, get cardio in, and then go on to normal working lives for 8 hours.

After that, it’s back to training.

Nights are spent preparing meals for the next day, weighing, measuring and packing. It’s a team effort.

“It’s not always easy. We have different training routines, different dietary requirements, and sometimes different approaches as to how we are going to get to where we need to be. Over the past year, however, we have learned how to learn from each other, grow together, and know that ultimately, we have the same goals. We support each other 100%.

have fun doing it. You can always find us in the gym laughing, hanging from ropes, and having fun between sets. That said, when it comes down to it….we work….and we work hard.

“We try and incorporate our personal lives outside of the gym as well. We go to movies, play ping pong and basketball together, and walk to get coffee. We strive to be that ‘Power Couple.’ That said, we have our triumphs, failures and disagreements. At the end of the day, however, we make sure to focus on what’s important to both of us as a couple and as a team.

“We are extremely lucky to be able to do what we do, and share our experiences together. It is our ultimate goal to have our own training spot where we can help others achieve their fitness goals as well. While we both coach others for competition, and we hope that someday, it is our life.”

“The hardest part of what we do is during contest prep. The change of diet can impact you both physically and emotionally. Patience dwindles, tempers may flare, and you are constantly on an emotional roller coaster. We try and recognize this, and understand that it is the diet and the exhaustion of extra trainings, which may be up to three times a day. What makes it even more difficult is when we are both in this phase at the same time. It’s definitely NOT all roses and lollipops. If we were both not 100% familiar with this due to our own experiences, I think our relationship—and any relationship—would suffer dramatically. We make sure to back each other up, lift each other up, and truly empathize with what the other might be going through. It works for us.

“It’s also important that when one of us has ‘hit the wall,’ the other picks up the slack. Whether it’s cooking the meals, doing the shopping, or anything else.

“We actively use social media to encourage others, and show our progress. To show that we can work hard and

www.rifitmag.com | volume one issue seven

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FITNESS WELLNESS

The Secret to Exercise Motivation? Social Support.

HEALTH

by Mike Clancy, Warren, RI

Success is never linear, and fitness efforts are no exception.

Most people can attest to the burden and struggles of reaching their health goals. It’s almost inevitable that motivations will subside and busy schedules will interrupt exercise routines.

To truly ensure your health program is fail-proof, you need a support team.

As we all know, consistency yields the best results. The secret to maintaining consistency is having a social system. Social support has many elements that promote adherence, such as accountability, motivation, and a sense of belonging/influence.

The Magic Behind a Support Team The reason why Weight Watchers and Jenny Craig have been so successful for many years is their programs’ foundations of support. Research and studies have shown the influence of social support significantly increases the likelihood that a person will stay compliant to their weight loss strategies.

Members of these weight management companies can rely on their social support group, comprised of people facing the same struggles, to keep them focused and disciplined.

Having support isn’t limited to a formal group setting. Social support, in terms of health and fitness, can come in many forms: • • •

Personal Trainers Coaches Group Classes

• • • •

Professional Organizations Fitness Clubs Friends Health Events

Social Support for the Pro’s Professional athletes have coaches and trainers. Trainers work out in groups. Fitness models have nutritionists. Even the most educated and experienced health professional utilizes some sort of social support.

Fitness groups are making results easily attainable and metamorphic changes possible for others that would not be as likely to succeed on their own. Exercise can be much more fun and effective when you remove yourself from the roles of motivator, program designer, and exerciser.

Commit to Something With all the tools connecting everyone in today’s day and age, there is no reason anyone should take on the burden of exercising alone without at least some sort of social support system. Exercise and dietary strategies should be approached with a cooperative mindset. Committing to something bigger than yourself is imperative to reaching your goals and maintaining consistency with your efforts.

Mike Clancy (B.S., RTS, Pn1) is a well-respected educator in health and fitness communities.

As a native Rhode Islander, Mike became one of the most demanded trainers in New York City. His audience grew from his initial entry into the fitness industry in Tampa, FL to his hometown crowd of Providence, RI and eventually into the hustle and bustle of Manhattan. Mike runs his own private training service in NYC. From CEO’s to community leaders to celebrities, his clientele ranges from the affluent Upper East Side members to the edgy downtown crowd of the city.

The reason why Weight Watchers and Jenny Craig have been so successful for many years is their programs’ foundations of support.

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RHODE ISLAND GUIDE TO

YOGA PILATES &

www.rifitmag.com | volume one issue seven

23

Support the Whole Child

With Yoga

by Joy Adamonis, Warwick, RI

Most adults can agree we live in the fast lane when it comes to our daily life. Americans are constantly on the go, whether it’s for work, pleasure or a mix of both. The same goes for our children. Children are also affected when it comes to this new hurry-up lifestyle. School, homework, sports, appointments, making time for friends, family time−there are stressors at any age. This lifestyle can lead to stress and stress can manifest itself in ways we cannot control (and not for the better). Yoga is a great tool to use to help fight those stressors and have a more balanced mind and body, regardless of age and ability. It’s no wonder why yoga has been on the rise.

A study done by Yoga Journal in 2012 found that 20.4 million people practice yoga at least once a week, as compared to about 15 million in 2008. And out of that number, more than half said their main reason was for stress relief. Just as adults find a deeper sense of peace, calm and tranquility after their practice, children can have the same feeling. Not only does it improve their flexibility, strength and body awareness, but they also receive a strong connection to the world around them.

Children can reap the benefits from yoga well into their young adult life and onward.

Schools of today are heavy on promoting an active lifestyle, anti-bullying programs and healthy eating. Yoga encompasses all these things

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RIFIT | Fitness, Health and Wellness

Schools of today are heavy on promoting an active lifestyle, anti-bullying programs and healthy eating. Yoga encompasses all these things, which is why many schools are trying to incorporate a yoga practice into the school day. The hope of adding yoga into your child’s school would support their health and well-being, as well as create a productive and positive classroom.

Have a child? Know a few basic yoga moves? What about tree pose or downward dog? Try them together. Yoga with kids is an amazing experience. Storytelling, music and movement come together to bring the practice full circle. The resources are abundant. However, you do not need anything other than an open mind and, of course, a child to partake in your practice.

What better way to fight stress and bring you closer to your child than with a family yoga practice, which brings everything into perspective? Here is a list of some of the things yoga can teach you and your child: • • • • • •

Using our energy (prana) more efficiently Creating a quiet mind Breathing better Caring for our bodies Balancing “Patience is a virtue”- especially for a child!

The National Association of the Education for Young Children (NAEYC) recommends children should partake in activities that support the development of the whole child. This is what YOGA does. It is about your whole self learning and growing from within and the world around us.

Joy Adamonis is a local freelance writer, blogger and Beachbody Coach. She is a devoted mom and wife who enjoys living an active lifestyle. Kickboxing, yoga and running have transformed her life and have helped maintain her 75-pound weight loss. She loves a good cupcake, crafting, football and margaritas! Read more from Joy @ www.mysensationalkid.com.

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25

HOW TO CHOOSE A

Yoga Studio

by Linda DiCarlo, Providence, RI

If you’re thinking of trying yoga or if you’re looking to change studios, finding the right place to practice can be a real challenge. Many people think that all yoga is the same, but there are multiple styles and teaching approaches. While any legitimate style that’s taught and practiced properly can provide benefits, there are important differences among them. Here are some points to consider as you look around: KNOW YOUR EXERCISE GOALS What type of workout do you want from yoga? Some styles focus mainly on vigorous strengthbuilding movements, often practiced in very warm rooms. Others work more on stretching and making smooth transitions between poses. Iyengar yoga builds both strength and flexibility, with the intensity and duration of the poses increasing as students progress. The emphasis is on understanding and reaching the correct alignment for each position because that alignment produces yoga’s long-term benefits. Incorrect poses won’t help you get stronger or more flexible; in fact, they can injure you, so it is important that you focus on doing them correctly.

CONSIDER TEACHER - STUDENT INTERACTION In some styles, the instructor performs the poses in front of the class for the entire time. Also, class sizes at some studios can be large, making it difficult for instructors to coach students individually. In the Iyengar method, instructors actively guide students. It’s very much a hands-on approach to teaching and learning that you might not like if you hope to hide out in the back of a large group and do your own thing. But if you’re looking for personalized instruction that emphasizes correct form, you’ll like Iyengar yoga.

TRAIN AT THE RIGHT LEVEL Training in a class that is beyond your present ability is intimidating and training in a class that doesn’t challenge you is frustrating. Look for a studio that offers multiple class levels ranging from beginner to advanced so you can practice with students whose skills match your own.

WORK WITH QUALIFIED INSTRUCTORS Without a qualified teacher, you’re wasting your time and money and putting yourself at risk for injury. Different styles use different instructor training methods. The Registered Yoga Teacher designations-RYT 200(R) and RYT 500(R)--are examples of teacher certifications used

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RIFIT | Fitness, Health and Wellness

in multiple styles. Entry-level certification in the Iyengar tradition requires that a student be practicing regularly for at least three years and complete an additional two-year teacher training program. Beyond that there are over a dozen higher certifications that require additional training, experience and testing, including practice at the main studio in Pune, India.

HOW DEEP DO YOU WANT TO GO? Some studios and classes don’t go beyond stretching. That’s fine--it can do wonders for your flexibility. But the yoga tradition is thousands of years old and includes much more than poses.

The Iyengar method explores the tradition’s multiple facets that include ethics, breathing practices and meditation. If you’re seeking a deeper immersion into the full yoga tradition, you’ll find it here.

GET MOVING! Reading about yoga and visiting studios’ websites is not a substitute for getting on the mat. If you want to learn more about a particular style and studio, contact the instructor with your questions and arrange a visit. Studios often offer a free class to new students at the start of each session--check their site for dates and details.

Linda Di Carlo, director and owner of Iyengar Yoga Source, is a Senior Iyengar Teacher and an ACSM Health Fitness Specialist.

She began teaching yoga in 1976 and has been to Pune to study with the Iyengar family multiple times.

Needs A Hero

by Timothy Sullivan, Rumford, RI

Yoga is an underappreciated discipline that hones both the mind and the body. It has been calculated that in 2012 there were as many as 20 million American yoga practitioners. This number represents a growing, but still relatively small number of practitioners. In 2008, less than 5% of the population practiced yoga; this number improved to about 6.5% by 2012. A number of recent scientific studies confirm the many and varied benefits of yoga to its practitioners.

Yoga lost one of its great influencers on August 21, 2014 when BKS Iyengar passed away at the age of 95. He is credited as being one of the driving forces in popularizing yoga in America with the publication of his book Light on Yoga in 1966. The advocacy of yoga by beautiful people such as supermodel Christy Turlington, and the efforts of those who founded “Power Yoga” studios have helped bolster the ranks of yoga practitioners. However, there is a glaring need for someone to step forward and take yoga to the next step of popularity...it needs a new hero!

Most studies show that over 75% of yoga practitioners are women. While this fact might skew the statistical outcomes of the studies, the fact of the matter remains that the health benefits found in these studies also extend to men.

Hatha is one of the oldest practices of yoga, and it is said to have begun around 1000 AD in India. Today, Hatha is the most popular practice of yoga in America. Yoga is said to have derived its name from a form of “yoking” of the mind and body together. The practice involves both meditational aspects and stretching positions. The practice is more akin to stretching than physical exercise.

RECENTLY PUBLISHED STUDY RESULTS: • Improved executive brain function - A recently published study from the Journals of Gerontology used Hatha yoga as the basis for its random controlled study, which found that “Following 8 weeks of (Hatha) yoga practice, participants significantly improved performance on the executive function measures of working memory capacity and efficiency of mental set shifting and flexibility (compared with the control group).” While the study specifically studied older subjects, the principles still translate well to younger participants.

• Effective reduction in back pain - A 2012 issue of Spine Journal found that “On the basis of this trial, 12 weekly group classes of specialized yoga are likely to be a costeffective intervention for treating patients with chronic or recurrent low back pain.”

•

•

Improved Mood - A study published in The Journal of Alternative and Complimentary Medicine (2010) concluded that “The 12 week yoga intervention was associated with greater improvements in mood and anxiety than metabolically matched walking exercise.”

Improves recovery from cancer treatments - A study in a 2014 issue of the Journal of Clinical Oncology, stated in its conclusion: ”If yoga dampens or limits both fatigue and inflammation, then regular practice could have substantial health benefits.”

LOCAL PRACTITIONERS AND TESTIMONIALS: Fortunately, there are a great number of yoga studios in the Rhode Island and southern New England area. The practices in the studies mentioned derive their benefits from the mindbody balancing associated with Hatha yoga. Some of the newly popularized yoga practices such as “Power Yoga” are considered more of a “gym yoga” and tend to focus more on the body than the mind, but there definitely remains a meditational aspect to it.

Elizabeth Jarrell, from Ensure Branding, is a “Power Yoga” enthusiast who offers this opinion.

“I am a devoted runner who started going to Providence Power Yoga about a year ago. Like most people who run a lot, I would always find myself with some type of injury or another. Ever since I started going to Providence Power Yoga, my chronic injuries have subsided and I have had no new ones. My race times have even improved!

“The teachers do such a great job of coming up with new and interesting classes and events to keep students engaged.

Whether it’s retreats, yoga in the park, or an early morning session, they always have a class that I can get excited about and fit into my schedule.

“From the day I started, I was welcomed into their nurturing and judgment-free environment, and with their help I have grown in to the yogi I am today!”

CONCLUSION - For anyone looking for a way to either cross-train or improve your overall wellness, it is well worth considering some form of yoga as a practice by itself or as a supplement to your current exercise regimen.

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

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27

Things You Should Know

About Pilates

by Sheramy Keegan-Turcotte, RI

Pilates and Barefoot Running: A Look at the Importance of Foot Health Barefoot running has been gaining in popularity the past few years. The idea is that long before footwear was common, the ability to run long distances over terrain was not for recreation or fitness, but instead to gather and hunt for food. Humans needed to run from predators. Running was effortless and natural. Today, many doctors and researchers are considering the implications of footwear and how it may actually impede the natural biomechanics of the foot. Strained hamstrings, plantar fasciitis, and knee problems are just a few of the wide range of injuries that can possibly be attributed to the adoption of running shoes since the 1970’s.

The foot is an amazing structure of 26 bones and 25 articulating joints. The foot has many proprioceptors that provide information about where the foot is on the ground and the ability to navigate uneven terrain. Joseph Pilates understood the importance of the foot. He developed foot correctors, toe correctors and numerous foot and leg exercises that emphasize proper use of the foot. Pilates is one of the few exercise programs that considers the foot as a part of the body that needs strength and flexibility. The foot is the foundation of the body; balance in the feet sets up optimal activity through the legs, pelvis and core muscles. If there is weakness or imbalance in the feet, the body will be weak and imbalanced. The basic Pilates principles of posture and alignment in movement can be rehabilitative, preventative and educational for a runner. Pilates can help a runner maintain the ability to run into the later decades of life.

If you are considering joining in the barefoot running trend, it is highly recommended that you have an assessment by a professional first to determine if you are ready for barefoot running. If the feet are not strong enough yet, the impact of the movement can travel up the body to the ankles, knees, hips, lower back and neck. Pilates is a great cross-training program and is ideal for the runner who is adapting to barefoot running. Avoid the “too much, too soon” syndrome. Before venturing outside to tackle mountain terrain, begin slowly. Visit a Pilates class to strengthen your feet and ankles, align your knees and learn about how the lower body and core muscles support the joints.

Pilates and Pregnancy Pilates is a wonderful form of exercise for pregnant women.

Through Pilates, women can stay connected to their changing bodies and reduce pregnancy aches and pains.

By strengthening the abdominals, back and pelvic floor muscles, Pilates will help women stay strong and fit throughout

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pregnancy, aid in delivery and help achieve a quick recovery after the birth. The biggest benefits of Pilates is that it is a very adaptable form of exercise. Pilates exercises can be continually modified as your body and abilities change.

If you have never done Pilates before, it is recommended that you work one-on-one with an instructor to learn the fundamentals of Pilates first. Women should look for a qualified instructor who has special training and experience working with pregnant women. A qualified instructor will be able to assess each woman’s specific needs and abilities. Always check with your midwife or doctor before beginning a new exercise regimen.

Being pregnant completely changes the body. One of the first noticeable changes may be a shift in the body’s center of gravity. As the baby grows, your center of gravity will shift. Movement that used to feel simple may require more concentration and energy as the pregnancy progresses.

Pilates can offset this imbalance in the body and prevent injuries. There are many particular Pilates exercises that are designed to build better balance by strengthening the core.

Another change is the presence of the hormone relaxin in the body. This hormone creates laxity in the muscles, joints and ligaments, necessary for labor, but easy to overstretch.

While stretching may feel fine (and even good), overstretched tendons are not elastic and will never return to their original shape. Stretching should be limited and a smaller range of motion is often advised.

In the later stages of pregnancy, some specific modifications will need to be made. The first consideration is that after the first trimester, a pregnant woman should not lie on her back for extended amounts of time. Lying on the back puts pressure on a major vein called the vena cava, which could decrease blood flow to the brain and uterus. Additionally, in the later stages of pregnancy, a woman should not remain in any one position for an extended amount of time. A knowledgeable

instructor will understand how to correctly modify the exercises to accommodate a woman’s changing body.

While prenatal Pilates is not particularly strenuous, you will still want to pay attention to your body. Some signs that you may need to slow down include dizziness, feeling faint, nausea, shortness of breath and uterine contractions. As long as you listen to your body, Pilates is the safest possible exercise you can do during pregnancy. The benefits of prenatal Pilates include increasing circulation to the baby, breathing better, becoming more relaxed, and developing muscle strength.

Practicing prenatal Pilates will allow you to maintain or improve upon your activity levels, your body and your lifestyle.

Pilates Myths and Misconceptions Though Pilates continues to soar in popularity, there are still some common myths and misconceptions. People who are not familiar with Pilates often have lots of questions and many assumptions. If you are interested in learning more, read on as we dispel 5 common Pilates myths.

Myth #1: Pilates is just like Yoga While the goal of uniting mind and body may be the same in both yoga and Pilates, the path to achieving that goal is very different. Yoga and Pilates approach movement very differently; they have different breathing styles and utilize different exercises. Yoga is primarily a mat-based workout, where in contrast, Pilates also offers workouts on several pieces of equipment (such as the Reformer, Cadillac, Tower, Barrel and more). While Pilates and yoga are very complimentary practices, they are also very different.

Myth #2: Men don’t do Pilates Pilates is often stereotyped as a form of exercise for women.

Many forget, or don’t know, that Pilates was designed by a man. Joseph Pilates himself was a boxer and martial artist and trained at both Scotland Yard and the Hamburg Military Police in self-defense and physical training before coming to New York in 1926. Despite this history, Pilates has gotten off to a slower start with men.

Men should know that Pilates can enhance their athletic performance by improving strength and flexibility. Golfers can hit the ball further. Runners can run longer and without pain.

Professional sports teams, including the New Jersey Nets, Minnesota Timberwolves and the Tampa Bay Buccaneers, are using Pilates as an essential part of their conditioning routines.

Myth #3: Pilates is too easy Pilates is only easy if you aren’t doing the exercises properly.

Pilates requires that you concentrate on each and every movement. Because the exercises engage the deepest core muscles, you also need to understand how to do them properly to get the most benefit. The emphasis in each movement is on control, awareness and form, so to the casual observer, Pilates may appear to look easy, but in fact, it is not.

Attending a class with a trained instructor will help ensure that the exercises are done true to form and you will leave feeling like you’ve had a good workout.

There are a few other reasons Pilates may appear an easy form of exercise. As Pilates gains popularity, mat classes can be found at almost any gym or studio around the country.

While this is a good thing, there are often many beginners in these classes, which means that students are not necessarily being exposed to the intermediate or advanced levels of Pilates. If you are looking for a challenge, ask the instructor. A good instructor will know how to increase the difficulty of an exercise.

Myth #4: Pilates is too expensive The area you live in will make a difference in the price of a Pilates class, but you can find affordable classes almost anywhere. Mat classes and even some group equipment classes can cost as little as $10-$20. These fees are comparable to other fitness classes, including yoga, Jazzercise, Zumba or others. The average cost for private and semi-private classes are comparable in price to a personal trainer at a gym ($23-$60). Pilates instructors and aficionados agree that the investment is worth it, as Pilates aids in the prevention of injury.

Myth #5: Pilates is only for young, fit people.

Pilates has a wide range of applications. You can often find classes that will target a specific demographic, such as children’s classes, pre- and post-natal classes and classes for senior citizens. Pilates classes can also be tailored to address rehabilitation of knee injuries, back injuries, hip replacements and much more. There are also Pilates instructors who specialize in scoliosis, arthritis, and osteoporosis, as well as specialized sports programs for runners, golfers, skiers and more. To put it more simply, there are styles and modifications available for all levels, almost all injuries and most health issues. Pilates can truly be enjoyed by just about everyone.

Sheramy Keegan-Turcotte began her Pilates training in a quest to strengthen her dancing body.

After falling in love with Pilates and the way it had changed her body, she decided to pursue Pilates teaching certification. Sheramy was certified in Pilates Mat through the Kelly Kane School of Core Integration in New York City and was Equipment trained through The Fitness Guru (formerly Half Moon Pilates) in Brooklyn, NY. Sheramy has taught Pilates mat and equipment classes throughout New York, Rhode Island and London, UK. When not teaching or dancing, Sheramy spends time enjoying life with her husband Neil and their three boys, Simon, Keegan and Ezra.

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R H O D E

I S L A N

Bristol Bristol Yoga Studio 676 Hope St. 401-569-0147 bristolyogastudio@gmail.com

Cranston Body Kneads Yoga 1145 Reservoir Ave., Ste. 200 401-632-0878 rhodeislandyoga@hotmail.com

Cranston Tree of Life Yoga Studio 79 Myrtle Ave. 401-481-2558 garykarten@hotmail.com

East Providence Create Power Yoga 599 Waterman Ave. 401-434-0262 createpoweryoga@gmail.com

Bristol Evolution Pilates Studio 685 Metacom Ave. 401-396-9019 info@evolutionri.com

Cranston BodyMind Therapies 1215 Reservoir Ave., 2nd Fl. 401-369-8115 laksyan@bodymindri.com

Cranston Yoga Concepts @ Bikram’s Yoga College 1150 Pontiac Ave., Rear unit 401-461-8484

Foster One Yoga Center 142A Danielson Pike 401-368-9642 info@oneyogacenter.com

Barrington Studio 47

47 Maple Ave. 401-289-2787 barringtonpilates.com

Cranston Essence Yoga 2197 Broad St., Unit 2 401-378-8197 info@essenceyogari.com

Cumberland Body Dynamics 1764 Mendon Rd., Unit 5 401-333-8550

Jamestown Island Heron 42 Narragansett Ave. 401-560-0411 explore@theislandheron.com

Barrington Synergy Power Yoga 32 Bay Spring Ave. 401-289-0966 info@synergypoweryoga.com

Cranston Ferncrest Center for Yoga 90 Warwick Ave. 401-461-9144 ferncrestcenter@cox.net

Bristol Fitness Fusion 259 Thames St., Unit 2 401-603-6282 fitfusionri@gmail.com

Cranston Santosha Yoga 14 Bartlett Ave. 401-780-9809 contact@yogaatsantosha.com

Coventry Cranston Simplify Yoga Raffa Yoga 1050 Tiogue Ave. 19 Sharpe Dr. 401-935-6942 401-463-3335 32 RIFIT | Fitness, Health and Wellness yogable@yahoo.com raffayoga.com

East Greenwich BENEFITNESS Pilates Studio 333 Main St. 401-886-5661 www.ripilates.com East Greenwich Laughing Elephant Yoga 4372 Post Rd. 401-398-2616 East Providence Precision Pilates and Gyrotonic 95 Waterman Ave. 401-338-1479 susan@precisionpilatesri.com

Johnston The Heart Spot 700 Greenville Ave. 401-231-0081 Lincoln RI Pilates Studio 1992 Old Louisquisset Pike 401-335-3099 ripilatesstudio@cox.net Middletown FloorTime Studios 1038 Aquidneck Ave. 401-849-5678 info@floortimestudios.com

D

D I R E C T O R Y

AND PILATES

Middletown Innerlight Center For Yoga 850 Aquidneck Ave. 401-849-3200 Middletown Train with Jane 699 Aquidneck Ave. 401-846-1172 Narragansett Natural Fitness Yoga 76 Narragansett Ave. 401-783-9229 Newport S.A.M.A. 128 Long Wharf 401-845-8950 karyn@sacredstonehealing.com North Kingstown Lotus Fire Yoga & Healing 650 Ten Rod Rd. 401-536-5665 lotusfire1@verizon.net Newport Newport Power Yoga 112 William St. 401-619-4540

North Providence Blissful Moment Yoga Studio 1006 Charles St., #10A 401-726-1521 lkorb@aol.com

Providence Boiler House Bikram Yoga 166 Valley St, #201 401-383-3840 contact@bikramyogaprovidence.com

Pawtucket Breathing Time Yoga 541 Pawtucket Ave. 401-421-9876 info@breathingtimeyoga.com

Providence Eyes of the World Yoga Center 1 Park Row 401-295-5002 info@innerhappiness.com

Pawtucket Ocean State Bikram Yoga 560 Mineral Spring Ave. 401-743-5405

Providence Iyengar Yoga Source 200 Allens Ave., #4a 401-461-6665 lindadicarlo2047@gmail.com

Pawtucket OM Kids Yoga Center 999 Main St., Ste 702 401-305-3667 Pawtucket Shri Studio 21 Broad St. 401-441-8600 Portsmouth Tenth Gate Center for Yoga 1016 East Main Rd. 401-683-9642

Providence Now Yoga 286 Thayer St. 401-273-3100

Smithfield Power Yoga Plus 529 Putnam Pike 401-949-0755 Wakefield All That Matters 315 Main St. 401-782-2126 info@allthatmatters.com Wakefield Yoga School 1058 Kingstown Rd. 401-782-9511 rosannerusso58@aol.com

Warwick Bellani Maternity 1276 Bald Hill Road 401-822-9900

Providence Providence Power Yoga 51 Bassett St. 401-273-3500

Warwick West Shore Wellness 459 Sandy Lane 401-450-4172 yogisarahdaigle@gmail.com

Providence The Space 741 Westminster St. 401-595-3280

Westerly High Street Yoga 44 High St. 860-501-8970

F o r M o r e i n f o r m a t i o n o n L o c a l Y o g a & P i l a t e s V www.rifitmag.com i s i t w w w| volume . r i f one i t issue m a seven g . c o33 m

KIDS

Love Yoga

by Elyse Cohen Rotondo, Pawtucket, RI

Today’s kids live in a world of over-scheduling, busy parents, too many video games, social media, school and peer pressure, and competitive sports. Not to mention that our kids spend most of their days sitting and slouching, and carrying backpacks that are already causing alignment issues. We don’t normally think of our kids as stressed out, but kids deal with a lot of pressures that many adults would have a hard time handling, heavy backpacks included! The earlier we teach our children how to deal with their feelings and their stress, the better chance they will have of becoming emotionally healthy and confident adults, able to navigate through life’s ups and downs.

Yoga is one of the best tools we, as parents, can give to our kids. Think of yoga as a path children can follow for a lifetime of self-love and worth, healthy living and inner peace. When kids practice yoga and utilize techniques to help themselves relax, live in the moment, focus and become stronger both on the

Think of yoga as a path children can follow for a lifetime of self-love and worth, healthy living and inner peace.

34

RIFIT | Fitness, Health and Wellness

inside and outside, they learn that they are in control of their own happiness and their own path. That’s the beauty of yoga.

I have been teaching yoga to children of all ages for 5 years and I am still amazed at how open kids are to this ancient practice.

But let’s face it. This is not their mother’s yoga! I’ve never been to an adult class where people are mooing in cow pose, balancing on top of one another, or making up their own “never before seen” yoga poses. For instance, a toddler yoga class almost always begins with a 5-minute run around the yoga mats. Not something one might see at an ashtanga class, but as long as those high-energy two-year-olds are present and in their bodies, they are practicing yoga. Kids classes are FUN and full of surprises and play! They can include everything from pop music, to crafts and games, to conversations about kindness, bullying, or how to make a difference in the world.

And here’s one of the best things about yoga - it’s for EVERYONE and everyone can be good at it! The scholar, the athlete, the dancer or gymnast, the boy who isn’t interested in competitive sports, but still wants to do something physical, the painfully shy child, and, yes, the kid who can’t sit still.

Yoga comes so naturally to children. They are completely open to the freedom of a yoga class, because here they are not judged, or pushed too hard, or competitive with one another.

There is no pressure to succeed because there is no such thing in yoga. It’s an activity where kids can just chill out and be themselves, and I think children really appreciate that.

Elyse Cohen Rotondo is the founder and director of OM Kids Yoga Center. The center offers over 20 classes throughout the week for infants through teens, birthday parties, holiday themed camps, summer camps, glow in the dark yoga, family yoga, school programs, Girl Scout retreats, and teacher trainings.

Seeking self awareness through precision in movement and attention to subtle aspects of posture and breath in the tradition of BKS Iyengar

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35

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Pilates For Men

by Melody Gamba, Providence, RI

What do Tiger Woods, Curt Schilling and Kobe Bryant all have in common? Pilates. Men, get the image of a bunch of ladies stretching while talking about their feelings out of your head.

Believe it or not, Pilates was created by a man and originally tested on men. Regardless of your current level of fitness, do not let the stereotypical image of Pilates intimidate or deter you from experimenting with something new. From a stronger core to better sex, here are 5 reasons why you need Pilates in your life now.

1. STRONGER CORE Plain and simple, your core is your body’s engine. All of life’s movements should initiate from there. You would not want to power a Mustang with a 4-cylinder engine. So, training your body without proper core technique is the same. Pilates will teach you how to properly power every movement from your core. Throughout every session, all four layers of your abs will be challenged, strengthened and stretched. But, did you know your core extends far beyond just your abs? It is time for a proper core introduction. Practicing Pilates will help you unlock the true power of your core and give you a better understanding of powering all of life’s movements from it. This will ultimately enhance all of your daily activities from functional movement to hard core fitness.

2. BETTER POSTURE It is true, proper spinal alignment is necessary for overall health and to help reduce pain in the neck, back and shoulders. But, more importantly, you never get a second chance to make a first impression. Pilates improves your posture and teaches you how to stand tall. Standing tall gives off an air of confidence. People perceive you as stronger, in control, and aware of what you want. Better posture will reflect in a positive way in the boardroom, on a date, playing a round of golf with colleagues−the list is endless. Never underestimate the power of good, pain-free posture.

3. INCREASED FLEXIBILITY Generally speaking, the more muscle mass you have, the less flexible you are. Men typically have very tight muscles, especially the hamstrings. Not being able to touch your toes may not seem like a big deal, but wouldn’t it be nice to avoid pulling a hamstring while bending over to tie your shoe or picking up a free weight from the gym floor? Unfortunately, you often don’t realize the importance of flexibility until the body makes you understand. A healthy muscle is a balance between strength and flexibility. What is so great about Pilates is that you are NOT

required to sit and hold a stretch to lengthen your muscles out. Rather, the technique was designed to create more flexibility through movement. While you are strengthening one muscle, you are lengthening and stretching the opposing muscle. All you men out there who hate to stretch will not even realize that you are stretching throughout the entire workout.

You will, however, be very aware of all the new muscles you discover as they burn and quiver.

4. PREVENT INJURY Whether you are looking to improve athletic performance, increase mobility in an aging body or rehab from an injury or illness, practicing Pilates will result in a better quality of life overall. In a nut shell, Pilates increases core strength and flexibility while teaching you and improving the body’s ability to move more efficiently and effectively. Combined with better balance, coordination and neuromuscular control, the body now has an extra layer of protection against injury. Pilates, in my mind, sort of becomes your hidden superpower.

5. BETTER SEX Pilates strengthens the core and pelvic floor while increasing flexibility. Men who practice Pilates have more control of their body in this area. Any questions?

So, whether you are a gym rat or prepping for your first fitness class, practicing Pilates will greatly benefit you. Plus, this is just a short list of all Pilates has to offer. Moving through life stronger, pain-free and with increased mobility seems like a no-brainer.

Think outside the box and try something new. If nothing else, your significant other will thank you.

Melody is the Pilates Director at C.O.R.E. Pilates Mind/ Body studio and a professional dancer with Fusionworks Dance Company. After personally using Pilates as rehabilitative exercise from a serious dance injury, she has become passionate about helping others enjoy an energized, pain-free life through movement

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What’s Yoga Got To Do With It?

By Amy Vincent, Providence, RI

Depending on who you talk to, you’re going to hear a lot of different opinions on yoga. Plenty of yoga for all is the practice of gurus who named the “yoga style,” as if this clarifies anything. Two points: 1.) you should definitely practice some form of yoga at minimum twice a week, and 2.) after reading this article, you’ll know exactly what type of class is right for you. In selecting a yoga class, I will ask you to compare yoga to skiing.

Before I can assist you with class selection in rolling out your mat, you have to take the Ski Quiz.

Check True or False

T F

You love to ski. You think about skiing on the beach and wish you could just erase the nonsensical warmer months from your New England calendar. You consider fall disruptive foreplay and just need to GET TO IT. Why is February so DARN short??

T F

When you’re on the mountain, other skiers really get on your nerves. I mean, the thought that they would actually have the nerve to stand before you while you wait in this bull#@%& line at the chair lift. You position yourself quickly once on top of the mountain to make sure the person standing in front of you does not assume that this will continue−this whole in front of you thing−you will PASS him in the next two minutes, so help us God!

T F

Why do kids come to ski? You cannot believe how much space they take up on the mountain.

You see them and wonder how you will navigate around these stupid kids learning how to ski with their mothers, fathers, aunts, uncles and the WORST of the lot−grandparents on the mountain!

You need a separate mountain for these people, or they have to go home. You need to ski; no time for learning, lessons or love. There are only twelve reliable weekends because March is such a puissant and refuses to make a full commitment to winter.

T F

You like to ski cross-country. Sometimes you go to New Hampshire, Maine or Vermont. but for the most part, once you see two inches of snow, you just strap those babies on, head down your driveway and see what happens.

T F

If, by chance, on your annual ski trip, you start the day in the lodge eating steamy pancakes dripping in syrup. You love the clunk of the ceramic mug as it hits the wood table while you smile at strangers…wait, new friends…because that’s what people who you don’t know could be: potential new friends you met on the mountain.

T F

The following year on your next ski trip as you are getting off the chair lift, you see a young father with two small children. You approach him and say you’ll keep an eye out. He smiles

and thanks you, adding in that his wife, who is expecting a third, is back at the condo greeting the family, who has flown in from eight states (it’s his father’s 90 birthday reunion) and she is working on the karaoke list. At the bottom of the mountain, he invites you to the party. You attend and bring brownies.

Okay, onto your yoga choice. Pick a yoga studio− any yoga studio−really, just pick one and drive there. If you have marked “True” next to any of the first three questions, your yoga class is in the large room. Follow the other participants who look like they had the same experience as you in the parking lot with the other people driving and parking. Roll out your mat and breathe, because unlike the mountain and momentum you’re used to in skiing, this workout is going to be all you.

Every muscle, ligament, bone and everything else, including your earlobes, will feel it. First, they’ll adjust that Chi with a satisfying temp of 90 to 105 degrees so your machine creates an internal cooling system−heaven knows you could use it. I promise you, when you leave a hot power yoga class, as described on any webpage, you’re going to feel better. Do the smart thing and come back tomorrow for a stretch class or meditation session. Give your body the balance of a serious workout and a touch of what the practice is really all about: a peaceful state realized through creating an awareness that just being in the now is yoga. You’ll get there, grasshopper; give it ten years.

If you marked “False” next to the first three questions, lucky you! You get to take any class anywhere. If it’s your first class, ask the person beside you if they ski. If they start snarling, move your mat. Yoga is the practice that gets the world to join in with what you preach. Being in the moment, on your mat, making time to learn something or get better at it (who really cares about better anyway?) is what longtime yoginis are sharing with every lotus-loving one of us. Nothing gets you better prepped for life than a good solid ninety minutes of yoga. As you sip a hot tea, you’ll think of how much better the world would be if everybody did it.

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

www.rifitmag.com | volume one issue seven

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While Pilates can help us to attain our fitness goals, think of your Pilates workouts as a place to deepen your foundation as well 40

RIFIT | Fitness, Health and Wellness

by Mora Babineau & Elizabeth Keefe, Barrington, RI

When we think of the images we often relate to Pilates, we conjure up the image of sleek, sculpted bodies doing crazy exercises on fancy equipment. In reality, Pilates is perfect for anyone and any body. From an elite athlete to a fitness newbie, Pilates is a system of coordinated exercises that can truly benefit any body, any age bracket and any physical limitation or need. The Pilates studios of today service a wide range of clients with all types of needs, varying ages and genders. Populations served range from elite athletes to beginners, including men, baby boomers, teens, runners, and, yes, average folks, not just celebrities!

We believe there are 5 main benefits of a Pilates program that help all ages and physical needs: An increase of body awareness, balance, strength, coordination, flexibility and mental clarity.

Firstly, the execution of Pilates exercises requires the client to focus on their bodies and the different muscles required to properly do a movement pattern, thus increasing body awareness. By increasing body awareness, clients are able to work on a deeper level and have their Pilates movements transfer into promoting safer daily activities. A teen may benefit from this development of body awareness and is suddenly sitting up straighter in math class at school or finding themselves engaging their core when kicking a ball at soccer practice.

Secondly, all Pilates exercises require a combination of balance and strength. Balance in the sense of actual balancing (e.g. single leg work) and balance in the sense of using the body evenly to correct imbalances (a weaker hip or asymmetry in the shoulder joints). While clients work to increase balance in their bodies, the weaker muscles are also strengthened in order to correct these imbalances. A client with a specific condition such as scoliosis may benefit from the unilateral work on the Pilates Reformer to correct imbalances in the spine and hip area, allowing for a greater range of motion and more physical comfort.

Most Pilates exercises utilize multiple muscles in order to execute the movement, resulting in the strengthening of many muscles at once, and also the increased coordination of muscles. Several Pilates exercises require balance and strength in the body to work in harmony together, challenging our coordination. An elite athlete may benefit from the use of multiple muscle groups working at once to further enhance their overall fitness level and performance. By not just focusing on the muscle that performs their sport (e.g. runners working only on leg

strength), athletes are able to properly train and strengthen all muscle groups, helping prevent injury.

Flexibility is another great benefit of Pilates. Not only are there many specific stretches incorporated into a Pilates routine, but all Pilates exercises work to stretch and lengthen the muscles while they are working. Think of a basic bicep curl. In Pilates, we focus on the curl (pulling inward) just as much as the return, so clients are working the muscle in both directions, creating those long, lean muscles. Stretching is very important in any fitness routine. We can only be as strong as we are flexible, and Pilates helps us to attain this flexibility. Every population can benefit from increased flexibility. This will help to prevent injuries in older clients by working on rotation and lateral movements executed in everyday life that can cause injury, such as picking up an item off the floor or rotating their head to back out of a parking spot. And for our youngest clients, increased flexibility will help them to train their muscles safely and properly as they’re developing and increasing their activity levels.

Finally, mental clarity is increased by a Pilates routine. Taking the time to work out, breathe deeply and focus on the body can help clients relax and focus on themselves. The busiest person needs to learn how to connect with their physical selves and Pilates gives you a point in your day to focus on your body and, therefore, increase mental clarity. You can’t read a book or watch TV when you are doing Pilates exercises; clients are forced to focus on their bodies and how they’re moving.

Think back to those sculpted, sleek Pilates images we have all seen related to Pilates. While Pilates can help us to attain our fitness goals, think of your Pilates workouts as a place to deepen your foundation as well. Your house can only be as strong as the foundation it sits upon. By incorporating a strong focus on the five areas in a Pilates program, your foundation will be strong, flexible and in balance. Pilates is for everyBODY. Elizabeth Dewey Founder / Co-owner of studio 47 @ Barrington Pilates Elizabeth is a fully certified Pilates instructor in both Mat, Standing, and Tye4 Pilates and all levels of the Pilates Equipment, as well as having a dance minor. She received her Pilates Mat Certification in 2004 and her Pilates Equipment Certification in 2006 through The PhysicalMind Institute New York, NY. She has completed additional courses in Pilates for Golf, Rehabilative Pilates, and advanced level exercises on the equipment. She has also completed her certification in BarSculpt levels I and II. Elizabeth has recently completed her training to be a teacher trainer through The PhyscialMind Institute, where she is able to train Pilates students to become instructors. Additionally, she recently completed the first level of training on the CORE ALIGN. Elizabeth loves Pilates because it not only gives her clients long, lean, muscular bodies, but most importantly because her clients are strong from the inside out.

Mora Babineau Co-owner of studio 47 @ Barrington Pilates Mora is a fully certified Pilates instructor in both Mat, Standing and Tye4 Pilates and all levels of the Pilates Equipment. She received her Pilates Mat Certification in 2009 and her Pilates Equipment Certification in 2011 through The PhyscialMind Institute New York, NY. She has completed additional courses in “Bringing the Reformer to the Mat.” She has also completed her certification in BarSculpt levels I and II and enjoys the mix of Pilates and barre classes.

Additionally, she recently completed the first level of training on the CORE ALIGN. As a former dance teacher, Mora loves Pilates because it challenges clients to make a mind/body connection.

Clients love Mora’s classes for her energy and motivation.

www.rifitmag.com | volume one issue seven

41

RI FIT BITS

20.4

MILLION The number of yoga participants in the United States

70.2% of people practicing yoga are women; 27.8% are men

70

THOUSAND

PILATES is reported by CNBC as the nation’s fastest growing fitness activity

30%

of United States yoga practitioners live in the Northeast The estimated Amount of Yoga Teachers in North America

480 CALORIES

On average this many calories are burned during an advanced pilates workout

75

Minutes

10.7 BILLION Americans are

spending this much money on yoga classes and gear

42

RIFIT | Fitness, Health and Wellness

The amount of time that a typical yoga class lasts

City/Town of Residence: West Warwick, RI Age: 34 Occupation: Customer service for a medical device company Family: I live with my wife, Tara, and our two cats, Delilah and Flynn.

Your sport or fitness activity: Running and obstacle course or racing. Beginner in hiking and kayaking.

Recent events you have competed in: I started running two years ago and have competed in close to 30 races since then. That includes 5Ks, 10Ks, 10-milers, Spartan Races, a Tough Mudder and other assorted OCRs. Events you are training for: I am currently working my way through training for another Spartan Race as well as for the Surftown Half Marathon in Westerly, RI. This will be my first half marathon and I am nervous and excited.

What is your proudest fitness accomplishment?

Running has brought me my share of physical hurdles, but each time I complete a race, especially one that I have been training for, I learn something new about myself that propels me forward. My proudest accomplishment so far is the first 5K that I completed without walking.

What motivates you?

I am most motivated when I can see a reflection of my hard work through my weight loss and changing body shape. I am feeling better, and that drives me to continue training and challenging myself.

Best local eats: Boneheads Wing Bar in West Warwick and T’s Restaurant in East Greenwich.

Famous person you would like to have dinner with: Trent Reznor What’s on your nightstand?

Latest issue of Runner’s World, my iPad and some compression sleeves.

Favorite cheat meal/snack: Baked goods! Cake, cupcakes, cookies...especially if they have lemon or coconut.

What do you like to do in your downtime?

I like to unwind by watching TV or movies. I also have enjoyed exploring the state on different hiking trails or while kayaking.

Best thing about living in RI: All the different places to get outdoors and get some fresh air, from places to hike and kayak to the many beaches to relax on.

One thing people don’t know about you: I’m painfully shy, but once I get to know you, I tend to ramble (and talk very fast!).

Favorite quote: “Good things come to people who wait, but better things come to those who go out and get them.” ~Anonymous Fitness tip for RI Fit Readers: Definitely check out Unleashed. It’s opened up a whole new world for me personally and in my training. I get bored really easily, but they have so many different classes that it’s easy to mix it up, plus they don’t require a membership!

Additional Comments: Don’t be afraid to put yourself out there, no matter how slow you may go. I’m a proud “back of the packer” – we make the fast people look good!

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43

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HEALTH

KNEE PAIN

by Michael Silva, Pawtucket, RI

“Pain is a liar.” Have you ever heard that phrase? What most people mean by this phrase is that pain does not truly tell you where the cause of your problem may be located; it only tells you where it ended up. This couldn’t be any truer than when you are talking about knee pain in runners, especially female runners. Knee pain is very common in female runners and can be due to all sorts of inadequacies throughout the knee, hip, foot, or ankle.

We will discuss one common cause of knee pain seen in female runners: weak hips and buttocks. Yep, that’s right. The buttocks are not just for show; they have a very important function, and a deficit here can lead to pain in the knee.

It is a very well known fact that the male and female body is not architecturally similar. The female pelvis, for example, is wider than her male counterpart. While this architectural difference between males and females is something one cannot change, there are muscular influences throughout the hips and legs that can be changed with proper training and exercise. Through proper training, the female (and male) hip and pelvis can function better with less chance of injury to the knees.

Let’s look at some of the muscles in this area that influence the knee. One of the largest and most powerful muscles in the human body is the gluteus maximus, which is the biggest of the three gluteal muscles that make up your buttocks. The gluteus maximus functions chiefly to extend (move back), abduct (move out to the side), and externally rotate (turn out) the leg, and it also helps stabilize the pelvis and lower spine. The gluteus medius and minimus function to abduct and internally rotate (turn in) the leg, and also help stabilize the pelvis. This means that these muscles not only help control the movement of the leg, but they also help control the pelvis, which is the foundation to which many leg muscles are attached. Two of the three gluteal muscles have a direct connection into the infamous iliotibial tract (also known as the IT band), while all three of them functionally influence the IT Band.

The gluteals nowadays act as a cushion for sitting rather than an explosive lower-body muscle used for walking and running, as they were designed. This lack of use leads to atrophy and weakening of this muscle group. A weakened gluteal area can lead to a pelvis that moves around too much during running, which in turn puts more strain onto hip and thigh muscles that cross the knee. It can also lead to an unstable knee that will drift inward, causing increased tension onto the patella and IT Band, which causes pain to the kneecap and outside of the knee.

There is another group of hip muscles that are extremely important to the function of the leg: the six external rotators of the hip (they turn the leg outward). These tiny muscles are deep in the hip, extremely difficult to touch, and are rarely talked about in comparison to the bigger, more popular gluteal muscles.

For all intents and purposes, these are grouped in with the gluteal muscles. This external rotation is needed to counteract the influence of such things

as the Q Angle and over-pronation of the feet, which both lead to the drifting of the knee inwards. As with the gluteal muscles, weakness in these external rotators can lead to increased pain at the knee. Some of us in the sports medicine field feel that these muscles are as important to the hip as the rotator cuff muscles are to the shoulder. And as the rotator cuff in the shoulder needs to be strong for the shoulder to function properly, these hip rotators need to be strong in order for the rest of the leg to function better.

Several recent studies found that female runners with IT Band syndrome showed significant weakness in the abduction of their involved leg as compared to their healthy leg and as compared to other non-injured runners. A study done at the University of Delaware showed that in a group of 18 female distance runners with IT Band syndrome, all demonstrated an increase in the adduction (inward drift) and internal rotation (turning in) of the involved knee, which can be counteracted by strengthening the muscles that abduct and externally rotate the leg−the glutes and external rotators.

Most patients in this category report full pain relief did not occur until strength was improved in their injured leg.

This information should encourage you to take another look at your current “nagging knee pain” (if you are unlucky enough to have it) and reconsider if you are doing all you can for it. These problems are not just tightness issues that need stretching and ice; you need to ensure you have adequate strength and control in the muscles of the hip, or the tightness and pain will just keep coming back. So, yes, all athletes, even distance runners, need to strength train and get “buns of steel.” It could be the answer you are looking for to get rid of chronic knee pain.

Michael Silva, MS, PT, CSCS, the president and founder of FOUNDATIONperformance sports medicine, has been working in fitness and physical therapy since 1995. Michael has been involved in the endurance athlete world most of his career and specializes in running injuries. From high school athletes to Olympians, Michael has worked with thousands of runners. With offices in Pawtucket, RI; Plainville, MA; and Warren, RI, FOUNDATIONperformance has been providing fitness, physical therapy, and performance enhancement services since 2003. mike@foundationperformance.com

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45

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RIFIT | Fitness, Health and Wellness

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WELLNESS HEALTH

P A C K

I T

R I G H T ,

W E A R

by Ian Barlow, OTR/L, Narragansett, RI

Aching backs and shoulders? Tingling arms? Weakened muscles? Stooped posture? Does your child have these symptoms after wearing a heavy school backpack? Carrying too much weight in a backpack or wearing it the wrong way can lead to pain and strain. Parents can take steps to help children load and wear backpacks the correct way to avoid health problems.

As parents, we want to protect our children from pain and injury. Little did we know that something as inconspicuous as a backpack could harm our children. Backpacks that are too heavy and/or worn incorrectly can potentially lead to severe and/or chronic back problems.

More than 79 million students in the United States wear backpacks. Thousands of backpack-related injuries are treated in hospital emergency rooms, doctor’s offices and clinics. About 55% of students carry a backpack that is heavier than the recommended guideline of 10% more than the total body weight. In one study with American students ages 11 to 15 years, 64% reported back pain related to heavy backpacks. 21% reported the pain lasting more than 6 months. Nearly 8 out of 10 middle school students who changed how they loaded and wore their backpacks reported less pain and strain in their backs, necks and shoulders.

Here are some guidelines that parents and children should follow regarding backpacks.

LOADING A PACK A child’s backpack should weigh no more than about • 10% of his or her body weight. This means a student weighing 100 pounds shouldn’t wear a loaded school backpack heavier than about 10 pounds.

Load heaviest items closest to the child’s back • (the back of the pack).

• Arrange books and materials so they won’t slide around in the backpack.

Check what your child carries to school • and brings home. Make sure the items are necessary for the day’s activities.

If the backpack is too heavy or tightly • packed, your child can hand carry a book or other item outside the pack.

• If the backpack is too heavy on a regular basis, consider using a book bag on wheels if your child’s school allows it.

•

• • • •

I T

L I G H T

shoulder can cause a child to lean to one side, curving the spine and causing pain or discomfort.

Select a pack with well-padded shoulder straps.

Shoulders and necks have many blood vessels and nerves that can cause pain and tingling in the neck, arms, and hands when too much pressure is applied.

Adjust the shoulder straps so that the pack fits snugly on the child’s back. A pack that hangs loosely from the back can pull the child backwards and strain muscles.

Wear the waist belt if the backpack has one. This helps distribute the pack’s weight more evenly.

The bottom of the pack should rest in the curve of the lower back. It should never rest more than four inches below the child’s waistline.

School backpacks come in different sizes for different ages. Choose the right size pack for your child as well as one with enough room for necessary school items.

Ian Barlow, OTR/L is an occupational therapist with 13 years’ experience in South County. He is the founder of Barlow Rehab, an outpatient physical therapy and occupational therapy clinic in Narragansett, RI. For more information, call 401-792-0900 or email at info@ barlowrehab. com.

WEARING A PACK • Distribute weight evenly by using both straps. Wearing a pack slung over one www.rifitmag.com | volume one issue seven

47

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6 FITNESS

WELLNESS HEALTH

WAYS TO COMB

by Kristin Carcieri-MacRae, Cranston, RI

There are two types of clutter: physical and mental. Just because you are an organized person, it doesn’t mean you can’t have mental clutter, and I will bet most of you do. People who are organized carry this type of clutter around also.

Just enjoy the scenery and the fresh air. If you want to feel energized, listen to music and enjoy the time alone.

Just Breathe. When you find you are getting stressed, just stop and breathe for 30 seconds. Take big inhales and exhales.

Think of stressful situations that arise in your work day. How do

Does your mental clutter make you feel anxious, exhausted, stressed, or overwhelmed? Does it make you feel like you are running a mile a minute in 10 different directions? We have to realize that we are carrying around this mental clutter and then we have to figure out a way to alleviate it.

HERE ARE 6 WAYS YOU CAN COMBAT MENTAL CLUTTER: Exercise. Exercise is a great stress reliever. It helps clear the mental clutter and it’s good for you! It’s a win-win all around. You can put on your headphones and have a great heart-pumping workout and just focus on what you are doing and nothing else.

After a long day, you can also de-stress by taking a Pilates or yoga class. You can also take a quiet walk without any music.

When you find you are getting stressed, just stop and breathe for 30 seconds. Take big inhales and exhales.

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RIFIT | Fitness, Health and Wellness

FITNESS WELLNESS HEALTH

AT MENTAL CLUTTER you recover from them? Did you just get back to your desk after a stressful situation and you sat down and you just can’t seem to relax? Try just sitting quietly and breathe for just 30 seconds.

Empty your mind. Get all your thoughts out of your head. If you have a lot on your mind, sit for a few minutes and just write everything down that is on your mind. Don’t worry that it’s not organized; you can figure that out later. Just let your thoughts flow onto paper. After you do this, then you can put together a to-do list of everything you need to accomplish. Once everything is written on paper, you will see that some things really aren’t that important. It just felt good to write them down and get them out of your mind. Now you can just let it go. If the thoughts aren’t related to things you have to do, keep a journal and jot down what you are thinking. This will help release the mental clutter.

Meditate. Sit in a quiet spot for 5 minutes and meditate. Set a timer and just be with yourself and your thoughts for 5 minutes.

If you can’t find the time to stop and do this, try taking 3 inhales and exhales a few times a day.

Unplug. Now more than ever, we have information being thrown at us from all types of mediums. Just think about social media alone−Facebook, Twitter, LinkedIn, Pinterest, Instagram and all the other apps out there. These are all adding to the mental clutter. We didn’t have this form of mental clutter 20 years ago and it’s something we find ourselves struggling with throughout the day. If this is adding to your mental clutter, shut down for a day or week and recharge.

Take a vacation. Sometimes we need to step away from the day-to-day mental clutter. Try taking a vacation. You don’t have to go anywhere elaborate or expensive. It can be a day at the beach, a picnic in the park or a relaxing day trip. De-stress and release that mental clutter.

Practice doing one or more of the above and release the mental clutter. Take note of how you feel after you do this. You will feel energized and revitalized.

Kristin Carcieri-MacRae, the founder and owner of Organizing in RI, has always enjoyed finding creative ways to streamline the environment around her. She has appeared on air on Patricia Raskin’s Positive Business Radio and her articles have been published in RISBJ, New England Home Life, and Providence Business News. Kristin’s CD, Organizing Basics, is a 1-hour guide for the person who wants to get organized but doesn’t know where to start. She is also available for organizing workshops. Tune in to her radio show, “Organize, Energize!,” on www.talkstreamradio.com.

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WELLNESS HEALTH

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FITNESS WELLNESS HEALTH

WO

V

Negative body image isn’t just a female problem, but it is certainly more common for women to hold negative concepts about their bodies.

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RIFIT | Fitness, Health and Wellness

FITNESS WELLNESS

OMEN ARE FROM HEALTH

VENUS? instance, “my body gets stronger and healthier with every workout.”

by Natalina Earls, Cranston, RI

When it comes to exercise, are women truly from Venus while men are from Mars? In my opinion, they may not be from different fitness planets since they both love friendly competition and getting stronger and faster and fitter. Still, they might just be from different poles of this planet when it comes to how they think and talk about their bodies. Having trained in co-ed gyms and now training mostly women, I would argue that body image is the biggest difference between male and female clients.

Bombarded daily with unrealistic body ideals, many women berate themselves about their bodies and obsess over the scale. Negative body image isn’t just a female problem, but it is certainly more common for women to hold negative concepts about their bodies. According to the National Institute on Media and the Family, “by the age of 13, 53 percent of girls say they are unhappy with their bodies.”

Not only is negative body image an obvious impediment to happiness, but I truly believe that it is also an impediment to long-term success in health and fitness. People tend to treat their bodies better when they respect their bodies.

Make positive talk about your body part of your fitness regiment. Changing those internal voices is not easy, but there are some steps to avoid negative self-talk while you’re exercising.

•

Plan ahead and have a mantra about your body to go to. For

•

Don’t weigh yourself for at least a month after you begin exercising and eating right. The first couple of weeks, people often gain weight, which can send people into a downward spiral due to their frustration. Give your body a chance to adjust to your new lifestyle. Or better yet, ditch the scale for good and pay attention to how you feel! Are the stairs easier to climb? Is your energy level higher?

•

Never use pictures of somebody else’s body to motivate you. Odds are that the picture you’re looking at is of a person who started with a different body than you and has been professionally trained for years to maintain that body. Not only is this unrealistic, but it has been shown to actually decrease success in eating well and exercising.

•

Make a list of things you like about your current body. As you make healthier choices, keep another running list of things you enjoy about your increasing fitness level.

•

Be aware of critiquing other women’s bodies. Make note when you think or say something disparaging about the way another woman’s body looks and reprogram by thinking a positive thought.

If you can’t do these things for yourself, consider doing them for the younger

people who look to us to understand and evaluate their own bodies. Many of us remember our mothers being on diets, saying they looked fat, or just looking in the mirror contemptuously. These things stick with us. Our mothers and sisters and aunts are our real-life role models and can offer an alternative to the media’s ideals of beauty.

Dr. Catherine Steiner-Adair, a clinical psychologist specializing in parenting and body image, advises to also avoid making moral judgments about food in front of your children. For instance, don’t say, “I was bad today. I ate chocolate.”

If your child asks why you’re not having dessert, you might say something like, “It doesn’t make my body feel good.” Or when you’re eating a healthy dinner, comment on how strong good food makes your body or how good it makes you feel. Don’t connect weight and food; connect health and food. When you talk about exercise, make it about how your body functions, not how it looks. The fitness industry as a whole is culpable in perpetuating the focus on female form rather than function, and we could all stand to think about how we portray fitness goals and talk about success.

Natalina Earls is a National Academy of Sports Medicine Certified Personal Trainer with additional credentials in Spinning, TRX, Barre, Boot Camp, and Kickboxing. Natalina has years of personal and professional experience in various fitness methods and is an avid runner and obstacle race enthusiast. She currently operates The Edge Fitness for Women in the Edgewood neighborhood of Cranston. The Edge Fitness offers personal training and small group fitness including spin, barre, boot camp, kickboxing, and strengthen and tone.

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57

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RIFIT | Fitness, Health and Wellness

Recipe of the Month Stuffed Peppers Florentine Brought to you by your local Dave’s Marketplace

Ingredients • 1 lb - Supreme Ricotta Cheese • 1/2lb - Five Blend Pizza Cheese • ¾ cup - Grated Parmesan Cheese • 2 Eggs • ¼ cup - Plain Bread Crumbs • 1 tsp - Onion Powder

Directions 1.

2.

3.

4.

5.

6.

7.

8.

Labor 45 minutes Prep spinach and sun dried tomatoes. Add all ingredients in bowl and mix Place flat side of peppers down, leave stems on, just trim back Cutting toward the top of the pepper, make an incision, remove top piece of pepper Hollow out seeds Fill Peppers with stuffing, pack tightly Roll top in grated parmesan Roast in preheated 350 degree oven until peppers are soft and slightly browned

• 1tsp - Garlic Powder • 1 tsp - Fresh, minced Garlic • ½ tsp - Ground Black Pepper • ½ tsp - Salt • ½ ea - Lemon Zest from a lemon • 1/2lb - Baby Spinach, sliced thin/chop • 1/2lb - Sun Dried Tomatoes, ¼” diced www.rifitmag.com | volume one issue seven

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E V E

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

Westerly Town Beach Westerly, RI Friday, September 12 6:00 PM Providence Firefighters 5K The Providence Firefighters Local 799 is hosting a 5K. Roger Williams Park Providence, RI

Saturday, September 13 8:00 AM O2X Summit Challenge at Sugarbush Participants can register for either the Single Diamond (t) or Double Diamond (tt) race.

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Colt State Park Bristol, RI

Saturday, September 13 10:00 AM Hawaiian Luau 5K Francis Farm Rehoboth, MA Saturday, September 13 Irish Music Festival 5K Murphy’s Law Pawtucket, RI

Sunday, September 14 7:30 AM 4th Annual Surftown Half Marathon and 5K Misquamicut State Beach, Westerly, RI Sunday, September 14 9:00 AM Wish It Dream It Du It Duathlon Camp Sheppard Smithfield, RI Wednesday, September 17 7:00 PM – 10:00 PM Radical Reels Tour The Narragansett Theater at the Pier Narragansett, RI Saturday, September 20 10:00 AM 5th Annual Race for Matt and Grace 5K Trail Run Bryant University Smithfield, RI Sunday, September 21 8:30 AM – 11:30 AM YMCA Triathlon and Duathlon Westerly Town Beach Westerly, RI Sunday, September 21 9:00 AM 10th Annual Bike, Boat & Run - D.W. Field Triathlon D.W. Field Park Brockton, MA

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RIFIT | Fitness, Health and Wellness

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

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Saturday, October 11 8:30 AM – 12:00 PM 3rd Annual Steven K. Latimer Memorial 5K Families Against Violence Run/Walk Funds benefit the Steven K. Latimer Memorial Scholarship Fund.

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Saturday, September 27 9:30 AM Run for the Fallen Rhode Island Annual 5K Run/Walk Colt State Park Bristol, RI Sunday, September 28 8:00 AM – 12:00 PM 5K Walk/Run to Break the Silence on Ovarian Cancer.

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Sunday, October 12 9:00 AM – 1:00 PM Flames of Hope Run/Walk Series Station Park Providence, RI Saturday, October 18 8:00 AM Loon Mountain Summit Challenge Loon Mountain Ski Resort Lincoln, NH

Sunday, September 28 10:00 AM 25th Annual Smithfield Lions 5K Smithfield High School Smithfield, RI

Saturday, October 18 9:00 AM Ocean State CrossFit Fitness 5K Warwick City Park Warwick, RI

Saturday, October 4 8:30 AM 15th Salve Regina 5K Mansion Run Rodgers Recreation Center Newport, RI

Saturday, October 18 10:00 AM 18th Annual St. Pius V Harvest Festival 5k Road Race St. Pius V Church Providence, RI

Sunday, October 19 8:30 AM Climbing With Cluny School 5K Run/ Walk Brenton Road Newport, RI Sunday, October 19 9:00 AM The Rhode Island Duathlon Festival Burlingame State Park Campground Charlestown, RI Friday, October 24 8:00 AM Windham Summit Challenge Windham, NY

Saturday, October 25 9:30 AM The 2nd Annual Demon Run Haunted Hill Cumberland, RI Saturday, October 25 10:00 AM Victoria Sousa 5K Run/Walk Colt State park Bristol, RI Sunday, October 26 11:00 AM Providence Monster Dash Rhode Island Convention Center Providence, RI FOR MORE EVENT INFO OR TO POST AN EVENT VISIT US AT RIFITMAG.COM

Saturday, October 18 1:00 PM Get To The Point Sweeney Race 5-Mile Champlains Seafood Restaurant Narragansett, RI www.rifitmag.com | volume one issue seven

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