RI Fit Magazine, Issue 9

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volume one issue nine



Days to Get Your Ski Legs





Fitness Enthusiasts

Fitness Products

Weight Loss Success THIS MONTH’S FEATURED RECIPE: SPAGHETTI SQUASH WITH BUTTERNUT AND www.rifitmag.com | volume one issue nine KALE 1



Orthopedics, Sports Injuries Post Surgical Rehabilitation Sprains, Strains & Tendonitis Work Related Injuries Motor Vehicle Accidents Back & Neck Pain Headaches & TMJ Arthritis & Osteoporosis Women’s Health Chronic Pain Conditions Geriatric & Pediatric Services Neurological Disorders Balance Problems Athletic Training Pilates, Fitness, Wellness and more... 2

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AN active alternative to total joint replacement nt (left) A Total Knee Replaceme ht) versus Arthrosurface (rig

After injuring her knee six years ago, Julie was told her only option would be a total knee replacement, which meant she would have to give up martial arts. She later discovered an alternative solution known as an Arthrosurface HemiCAP® implant. Julie was able to kick her knee pain and was back teaching martial arts only two weeks after surgery.

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John A. Resnick Founder

from the editor Winter is always a tough transition for me. My favorite season has come to an end, always too quickly. All of the trails that I like to hike are either cut off for ski season, covered in snow, or sleek with mud. My outfits have to be layered to the point where you can’t see an inch of skin anywhere on my body. And, most annoyingly, I have to adopt a new workout routine. If I could, I would snuggle up in a cozy chair under a warm blanket with a book and hot chocolate in hand every single day during the winter, and I know there are plenty of you out there just like me. Unfortunately, we have to suck it up and brave the cold weather to keep our bodies in shape. Luckily, during the winter there are plenty of seasonal activities to try that will keep you moving. My personal favorites are ice skating and sledding. I’ve had many fun experiences with both, the most memorable being when I sled down a hill with friends in Vermont using an air mattress. It eventually popped, but it was fun while it lasted! I also find the easiest way to get exercise during the winter is to have fun playing in the snow. I have countless pictures of my sisters and me building snowmen, climbing through snow forts, sledding down huge hills, and running away from flying snowballs. I treasure memories of playing in the snow with our dog, making snow angels with my friends, and sucking on icicles as long as my forearm. So, while I may not enjoy the frigid weather of winter as much as the mild temperatures of fall, I still find ways to make winter a fun, unforgettable, and, most importantly, active season each year. If you hate the cold weather of winter just like I do, try finding a winter activity that not only keeps you fit, but also allows you to open up your playful side. Two of the most popular winter activities in New England are skiing and snowboarding, and lucky for you, there are plenty of mountains around! Check out our New England Ski and Snowboard Mountain Directory to find the slopes closest to you. It’s always awful when spring comes around and you can’t fit into your spring clothes because of the extra weight you put on during the winter. Save yourself from this indignity by starting a new winter activity today! Until next time,

Ralph Coppolino Co-Founder Gil Lantini Co-Founder Mike Casale Senior Designer Tina Farinelli Sales Associate Pam Walsh Editor Interns Keri Biron Chad Sabo Contributing Writers Joy Adamonis Aislyn Arnone Jeanette Bessinger Tony Bonvechio Nathan Charpentier Lori Cipolla Michelle Collie Brittany Drozd Matt Espeut Maryellen Fowler Richie Kearns Sherry Kearns Narine Lemme Lauren Lund-Berris Jane McIntyre Nicole Messier Thiago Santos Tim Sullivan Deb Westgate-Silva Sara Whitney Steve Zarriello

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


volume one issue nine

Inside This Issue

12 Local Fit News 14 Fitness Technology and Products 17 Variety is the Spice of Life 18 Bulletproof Goal Setting 20 Fit and Fabulous


22 Chew Your Food, Change Your Life 23 Stressed About a Stress Fractured? Don’t Be. 24 The Art of Body Sculpting 25 An Active Alternative to Joint Replacement 26 Plants Can Change Your Life 27 Guide to Winter Health & Fitness 28 Which Winter Activities Give the Best Calorie Burn? 29 RI Fit Kids: Cold Weather Sports and Your Family 30 Keeping You on Pace 31 Melt Away Calories with Winter Sports 32 Moving It Indoors 34 Get Your Ski Legs 36 New England Ski and Snowboard Mountain Directory 38 No Turning Back – Ski Season is Upon Us 41 Soup’s On 42 Winter Briefs: Guidelines to a Healthier Winter Season 43 Torta di Serretto 44 Holiday Gift Guide 49 Weight Loss Success Story: Richie & Sherry Kearns 52 Fitness Enthusiast: Orlando Lugo 55 Recipe of the Month – Dave’s Fresh Marketplace 56 Want to be Happier? Be Present! 59 Featured Nonprofit: Arthritis Foundation 60 Events





Featured on the Cover Guide To Winter Health & Fitness

Recipe of the Month Spaghetti Squash with Butternut & Kale


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Local F



The Rhode Island Family Turkey Trot 5K Run/Walk is held annually on Thanksgiving morning. It is the largest Turkey Trot in the state, with approximately 1,500 runners and walkers participating. This is a family-oriented event where families and friends can meet up for their annual RI Family Turkey Trot and Kids Run. The first one thousand participants to register will receive a long sleeve technical race t-shirt. After one thousand people have registered, all participants will receive a short sleeve race t-shirt. What’s a better way to start off Turkey Day than running as a group with family and friends at 10:00 a.m. in downtown Pawtucket, RI? Downtown Pawtucket is a great place for this event, with plenty of free parking for everyone. The course starts at Pawtucket City Hall and then takes runners along scenic Walcott Street. Runners will pass by the historic PawSox stadium before returning to downtown Pawtucket. The Kids Run will start at 9:30 a.m. and the Family Turkey Trot 5K will start at 10:00 a.m. After the races, there will be a Rhode Island Family Turkey Trot 5K post-race party at MURPHY’S LAW Irish Pub, which is walking distance from the finish line of the Family Turkey Trot. Murphy’s Law will be offering the following to participants: 2 tickets for 1/2 price drinks. For more details and to register, please visit www.familyturkeytrot.com.


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On December 14, 2014, the annual Amica Downtown Jingle 5K will take place in downtown Providence, RI. Jingle Bells will be distributed to all participants to wear on the run to create a great holiday atmosphere. There will also be an Amica Elves run for children 14 and under. Santa will be on-site to present kids with a gift. Participants will have access to the Rhode Island Convention Center before and after the race. Parking is also easy, with over 2,000 spaces at the RI Convention Center and an additional 4,000 parking places next door at Providence Place. Both runs start and finish on Sabin Street, right next to the RI Convention Center, so participants can stay warm before and after the run. The Amica Elves run will start at 10:30 a.m. and the Amica Downtown Jingle 5K will start at 11:00 a.m. Also, like the Rhode Island Family Turkey Trot, the first 1,000 participants to register will receive a long sleeve technical race t-shirt. After one thousand people have registered, all participants will receive a short sleeve race t-shirt. For more details and to register, please visit www.downtownjingle5k.com.

Fit News

CORE’S Thanksgiving Day Fitness Challenge for Home and Hospice Care of Rhode Island

This Thanksgiving, CORE Center of Real Energy Fitness and Pilates Mind/Body Studios will be hosting a Thanksgiving Day Fitness Challenge. The event will consist of 30 minutes of indoor cycling, 30 minutes of a total-body circuit workout, finished up with a 5K run/walk. This year, CORE’s annual event will raise proceeds for Home and Hospice Care of Rhode Island. The donation will be made in memory of Marjorie Thompson and Norman Olney. Marjorie Thompson, a dear member of the CORE community, lost her battle to cancer earlier this fall. In lieu of flowers, her family requested donations be made to Home and Hospice Care of Rhode Island. Owner, Denise Chakoian-Olney, wanted

to commemorate Marjorie and her late father-in-law, Norman Olney, by recognizing this wonderful organization. “The staff at Home and Hospice Care of Rhode Island have been so supportive and helpful to my family over the years and after their support during Marjorie’s passing we just knew that with this year’s event, we wanted to raise money for HHCRI in memory of Marjorie Thompson and Norman Olney.” The event will be held Thanksgiving Day, 7:00-9:00 am at 469 Angell Street, Providence, RI 02906. Participants can sign up for the full event or the 5K portion at www.corefitprov.com. Donations are $20.00 per entry. All proceeds go to Home and Hospice Care of Rhode Island.

www.rifitmag.com | volume one issue nine


FITNESS TECHNOLO BOOM! The Baby Boomer Workout Exercise has long been recognized as beneficial for people of all ages to achieve optimal health. Baby boomers are people born during the postWorld War II years of 1946 and 1964. In 2012, baby boomers represented nearly one quarter of the US population at about 76 million people. It is estimated that roughly 10,000 Americans will turn 65 each day for the next 15 years. As this demographic of our population ages, it is becoming increasingly important to keep them active. Maintaining a physically fit and active lifestyle is the key to vitality. Physical therapists are considered experts in movement science and have extensive experience working with the baby boomer generation. Studies have shown that physical therapists that specialize in orthopedics have the background and knowledge to effectively prescribe exercise unlike any other health provider. This comes from their unique background in anatomy, physiology, and exercise science. The creators of this exercise program are orthopedic physical therapy specialists and have over 40 years of experience combined in physical therapy, wellness and fitness. BOOM! The Baby Boomer Workout ™ is not intended to give you rock-hard abs or work you to exhaustion. Rather, this tailored workout will allow the beginner to improve in the areas of flexibility, toning, posture, and balance, and generally become more active. Exercise has never been easier and more enjoyable with the introduction of BOOM! The Baby Boomer Workout ™, a workout program specifically designed for the baby boomer generation. It is a safe and effective 45-minute workout with easy-to-follow exercises that will put you on the road to better health and mobility.

Order BOOM! The Baby Boomer Workout ™ today at



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The Surge marks Fitbit’s first foray into the serious fitness enthusiast market. In addition to all the usual step-counting features, Surge has a GPS module for tracking runs and a heart rate monitor. The Surge has caller ID, plus it can control your music and it has a touchscreen. Despite all this, Fitbit is still claiming the Surge lasts 5 days on a charge, or up to 5 hours while also using GPS. Surge includes all the breakthrough features of Charge and Charge HR, plus: • Built-in GPS delivers stats like pace, distance, elevation, split times, route history and workout summaries for smarter training • Records multi-sport activities like running, cross-training and strength workouts; see comprehensive summaries with

tailored metrics, workout intensity and calories burned Smartwatch features including Caller ID, text alerts and mobile music control let users train smarter and stay focused right from the wrist • Eight sensors—3-axis accelerometers, gyroscope, compass, ambient light sensor, GPS and heart rate—working harmoniously to give users the most advanced tracking in the thinnest, lightest design on the market • Backlit LCD touchscreen display with customizable watch faces makes it easy to navigate through real-time stats, workout apps, sleep and alarms • Up to 7 days of battery life – Surge is specially designed with battery efficient technology, so you can track a work week or a marathon on just one charge

You will have to wait until early 2015 to get your hands on the Surge, which will cost $250.


www.rifitmag.com | volume one issue nine


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by Timothy Sullivan, Rumford, RI

The most successful wellness programs consist of a combination of diet, exercise and habit control. Sometimes programs even include health fairs and preventive medicine clinics consisting of risk measurements, vaccines, or flu shots to bolster overall employee wellness. Employees are often too busy or distracted by activities to engage in a healthy level of exercise. As a result, Americans (on average) are heavier than ever before. One of the great challenges for wellness professionals is keeping an employee population interested in getting the exercise they need to make the wellness program successful. There are a myriad of exercise regimens available to people. A balance of cardiovascular, resistance training and appropriate rest is necessary to achieve the best possible results.

Traditional Gyms

Traditional gyms will aid people in exercising by providing machines that allow people to safely perform cardiovascular and resistance training in a controlled environment. The downside of this is the fact that these machines can become mind-numbingly BORING, even when video screens are attached. Even though there are numerous gyms in a metropolitan area, like southern New England, and the cost for membership in the average gym can be as low as $10 per month, people still do not go to the gym as much as they probably should. What are the alternatives?

Outdoor Recreational Sports

Running, biking, swimming, hiking, or walking are great exercises that almost anyone can perform, weather permitting. Fresh air and sunlight are additional bonuses to this type of exercise, but for some reason, Americans in general are reluctant to take full advantage of exercising in the great outdoors.

spice of life! HEALTH

Competitive Sports

Time passes quickly whether you are engaged in a pick-up game of basketball, softball, soccer, tennis or any similar sport. The more competitive someone gets, the harder they will exert themselves to win the game…and have some fun at the same time.

Exercise Classes

Many people find success exercising in a group setting by attending exercise classes that are run by trainers. This allows people to become motivated to exercise more than they might if their only option was to work out by themselves in a gym. Classes vary from spinning, to Zumba, to cardio kickboxing, to aerobics, yoga, or my personal favorite, kettlebell training.


Cardio kickboxing, Krav Maga, karate, Judo, or even fencing are great disciplines to learn and know. Often, self-defense courses involve varying levels of coordination, stamina, concentration and sweat. Not only are people exercising with a purpose, but they are also usually improving their strength and flexibility and gaining a self-confidence that is beneficial to overall health and wellness.

Obstacle Course

A newer style of exercising that has become popular in recent years is the advent of the obstacle course facility. Clients can engage in exercises where they climb up and over objects, lift heavy items and overcome challenges along the way. Unleashed is a facility in Warwick that is dedicated to training clients for events similar to the Warrior Dash or Spartan Race. Owners, Janine Calise and Kevin Roy, say of their facility: “Unleashed focuses on a functional approach to fitness, incorporating a variety of exercises within each class that challenge participants’ cardiovascular system, muscle endurance, strength and agility. Each class is unique to promote not only muscle confusion, but the time passes quickly and participants leave feeling accomplished and excited to come back to see what else they can conquer!” There is no credible excuse for those who feel that exercising as part of a wellness program is boring. There are a great number of options available that are both fun and beneficial to the participants. It is up to the participant to find out what exercise regimen appeals to their sense of adventure and fun. Once that is determined, they need to tenaciously dedicate themselves to the activity, until they find some other exercise that they enjoy. Timothy Sullivan began writing wellness articles in 2009. A lifelong enthusiast for wellness, he saw the need to publicize recent and current medical study results translated into terms that ordinary people could understand and apply in their everyday lives. Among his accomplishments, he has developed a unique, low-tech method for gauging overall aggregate wellness in the workplace, and is the founder of Life Panel Inc., a Wellness Brokerage firm (www.Life-Panel.com).

www.rifitmag.com | volume one issue nine




by Thiago Santos, Lincoln, RI

If you are not goal setting or taking the time to actually write down specific goals within a time frame, you are seriously hindering your ability to actually achieve what you set out to do. Something magical happens in your head when you organize your thoughts and have to put them down on paper. Don’t worry, you are not alone. It is believed that 80% of Americans don’t have goals. It’s unfortunate because people who write out their goals on average earn nine times as much over their lifetime compared to those who don’t and are more likely to achieve what they set out to do. Next, I’ll discuss a few quick points to help you write effective goals that will lead to results. First off, before you write anything down make sure that the goal you have is your own personal goal of importance to you and not anyone else. If your goal isn’t personal or of high importance, the chance of you actually achieving it is slim to none and probably will not happen. Start out by asking yourself a very simple one-word question: why? This might be difficult to answer, but it is paramount that you understand why you want to achieve your goal. Once you understand why it’s important, you will feel a greater sense of purpose and focus. The next step involves using SMART goals:

Specific • Measurable • Attainable • Realistic • Timely Instead of saying, “I want to lose weight,” which is vague


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and generic, try saying, “I want to lose 10 pounds in 5 weeks.” If we look at the SMART goal acronym, our goal is in alignment. It is specific, measurable, attainable, realistic, and, lastly, we have a time frame for when we will reach the goal. That is the easy part.

even need to step on the scale to check if you’re losing weight because you will be. On the other hand, if you haven’t taken the right actions, don’t even think about stepping on the scale because you’ll only be disappointed. You can’t expect results without effort and sacrifice.

Now that we have our SMART goal set, we can move on to the next step, which will be to identify any barriers that could hinder your performance. A barrier can be as simple as having to go to a cookout or a party that could tempt you to indulge or overeat on foods that will hinder your progress. Since you only have 5 weeks to reach your target weight, every day counts if you are truly committed to your goal. So you will then need to be creative and brainstorm how you will respond to that environment. You could even take it a step further and use a technique called mental imagery or mental rehearsal. All you need to do is take yourself through a play-by-play in your head of what will happen when you are at that cookout. Use lots of vivid details so you can smell the foods and hear the voices of your friends pressuring you to take just one bite. Play out how you will respond to the temptation by selecting lots of vegetables and lean protein.

Lastly, it’s all about accountability. You will want to share your goals with a couple of close friends that you trust. In addition, there are some further strategies to keep you on task over the next few weeks until you reach your goal. I recommend that you write your goals on an index card and keep it with you or visible at all times to keep you focused. Reviewing your goals daily, or at least weekly, should be a high-priority task on your to-do list. At the end of the day, journaling should be the last thing you do after brushing your teeth. Reflect on the victories and struggles that you may have faced throughout the day. Similar to the way you ended your night, you will start your day by writing down what you will complete to bring you one step closer to your goal.

Simply having your goals on paper is not enough; it’s like a dream and it’s not real. To reach your goals, you need to behave appropriately. Write out a variety of specific behaviors that you will complete weekly to help you achieve your goal. For example, I will engage in 30 minutes of vigorous cardio two times per week, I will strength train three times per week, and I will prepare five meals ahead of time over the weekend because I know I will not want to do it after a long day of work. If you behave accordingly and focus on the process, you won’t

There are certainly a lot of steps to this process, but that’s why it’s called bulletproof goal setting. If you are careful to commit to the steps highlighted in this article, you will have a clear picture of where you are going and the necessary tools to get you there. Reaching your goals will not be an easy task, but I believe you are worth every second, penny, and drop of sweat to get you there. These steps can be applied to any goal that you may have. If the goal is important enough to you, you will do whatever it takes to get there. Thiago Santos is a personal trainer at Fitness Together in Lincoln, RI. Thiago has a bachelor’s degree from the University of Rhode Island in Kinesiology and has been training at Fitness Together since 2011. He is also certified through ACSM. Thiago has worked with a diverse clientele and has a passion for helping others.

Reaching your goals will not be an easy task, but I believe you are worth every second, penny, and drop of sweat to get you there. www.rifitmag.com | volume one issue nine






The moment you open the front door to 3 Davol Square, the tall glass walls and luminous track lighting stimulate your senses. Upon entering the health club, you’re greeted by a pair of bold red leather couches to your right and a long granite bar to your left. No, you’re not at a luxury boutique hotel. You’re at SYNRGY Health & Fitness, the 25,000-square-foot Providence health club where sweat and style are not mutually exclusive. “At SYNRGY Health & Fitness we encourage all our members to truly make going to the gym an experience,” said Michael Owen, owner and founder of SYNRGY. “Being in the industry for the past ten years...Health Clubs in RI are boring! Most health clubs are four walls of a Vanilla Box with exercise equipment. I wanted to create an environment that got people excited to be in a health club! One that increased their heart rate before they even stepped on a treadmill!.” Owen’s vision is realized through a blend of five-star amenities, state-of-the-art equipment and a dedication to customer service that shines from the moment the front desk staff greets you to when the final drop of sweat hits the floor. But as decadent as eucalyptus-scented towels and fruitinfused ice water may be, there’s nothing frivolous about the SYNRGY approach to exercise. Evidenced by the “Train On Purpose” motto present across SYNRGY merchandise, this club boasts the equipment and atmosphere to satisfy even the most intense exercise fanatics.

There’s something for everyone, and the consensus is in: everyone loves luxury 20

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“My vision when given the opportunity to direct the personal training program at SYNRGY was to create the fittest community in the area,” said Steve Tripp, the club’s director of personal training. “To do this I needed to build a community of personal trainers passionate about helping people and eager to grow and learn from one another; special people, with different backgrounds, but the same goal.” No other club in Rhode Island enables its members to drape a complimentary towel over the rails of a treadmill with integrated Wi-Fi or a barbell cradled in a 7-foot Hammer Strength power rack. Members can jump straight from a three-dimensional Kinesis Omega cable station and grab a primitive kettlebell, or wake up with an up-tempo drumslamming POUND class in the morning, followed by a relaxing yoga session in the evening. There’s something for everyone, and the consensus is in: everyone loves luxury. “This gym is pretty much flawless. It’s immaculate, exceptionally well laid out, blends a wonderful mix of new style and old faithful equipment, and most importantly -- is completely member service oriented,” said Michael E. from Providence, “I’m happily recommending this luxury health club (because, really, that’s what it is) to everyone I know.” SYNRGY’s amenities don’t just pamper - they fuel. The club’s smoothie bar offers a unique assortment of delicious drinks that can boost energy before a workout or replenish the body afterward. The colorful concoctions sport playful names like Belgian Blue Bull (Almond Milk, Blueberries, Espresso, Oats, 2 Scoops Chocolate Protein, Ice) and Steve Tripp’s signature shake, the “Anabolic Window,” which boasts a hefty dose of protein and carbs to build muscle in record time. SYNRGY Health & Fitness is not your run-of-the-mill club. It’s an experience and a lifestyle.

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by Jeannette Bessinger, Wakefield, RI

Most people eat more like snakes than the primates we are, breaking down bites of food just enough so they’ll fit down our throats before swallowing. The average number of times Americans chew each bite is 5-7. This may work fine for pudding, but it’s not great for something with any fiber in it, like broccoli. The act of thoroughly chewing your food is a powerful and often overlooked key to optimal digestive health. There are two crucial components of digestion designed to take place in the mouth. The first is the physical act of grinding the food down into a mash of smaller particles. This is especially important for things like vegetables and grains, which have cellulose-based casings that encapsulate the oils and micronutrients at the core. These delicate nutrients will not be fully released for absorption unless the fibrous walls are ground up and broken down by our chompers. The second crucial component is the release of key digestive enzymes in the mouth that begin the breakdown of carbohydrates and fats. When you slow your eating down a bit and chew enough to taste the food before swallowing, this encourages a generous production of these digestive enzymes, many of which are only released in the mouth and not in the stomach. Improved digestion can mean clearer skin, sweeter breath, faster weight loss, and more. How many times should you chew each bite? That depends on the type of food and size of the bite. Start by taking a reasonable-sized forkful rather than a monster bite. Proteins need to be softened or broken up thoroughly, but a lot of the digestive work for them will happen with the acid released in your stomach. Carbs, however, especially whole grains, beans and vegetables, need to be ground into a paste and thoroughly mixed with saliva for the best digestion and maximum nutrient absorption. If you’re counting, start with 20 chews per bite of carbs. To make it a meditative practice, try for 35 chews. As a simple, non-counting guideline, make sure that each bite has been reduced to a soft mash in your mouth. If you can roll it around and it still feels like a walnut or a piece of cauliflower, you’ve got more chewing to do. Jeannette Bessinger (thecleanfoodcoach.com) is a RI-based clean food writer, speaker and award-winning educator. Author and co-author of 8 books, she’s designed menu plans and recipes for many doctors, naturopaths, nutritionists and strength trainers. Find her 28-Day Reboot—an easy, tasty, nutrient-loaded, month-long meal plan—at allthatmatters.com/affiliates.


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In athletes, stress fractures are usually caused by an increased demand on normal bone due to repetitive stresses and increased muscular pull on that bone.


Stress fractures are some of the most common overuse injuries in runners. They can occur in any of the bones of the pelvis, leg, and foot, but most commonly they occur in the weightbearing bones of the lower extremity: the femur, tibia, talus, and metatarsals. In athletes, stress fractures are usually caused by an increased demand on normal bone due to repetitive stresses and increased muscular pull on that bone. With training, your muscles, tendons, ligaments and bones undergo changes physiologically to become stronger and adapt to the increased load, or stress demanded on that tissue. Bone, however, cannot adapt as quickly as the other tissues in your body, resulting in a bone injury. Abnormal or weakened bone, as in osteopenia or osteoporosis, can handle even less load on them, therefore increasing the risk of injury. Symptoms: Identifying a stress fracture at its earliest onset is crucial and can decrease the risk of developing a true fracture, or other injuries. Some of the symptoms experienced could be a sudden onset of pain, pain that worsens as you continue to run, tenderness over the involved bone or the area in close proximity, and slight swelling in the area. If you experience any of these symptoms, it is important to seek medical guidance. Diagnosis: A physical therapist or physician may perform a series of diagnostic tests to try to elicit pain in the bone questioned. The golden diagnostic tool for determining a stress fracture is an MRI or bone scan, which should be performed when a stress fracture is in question. Treatment: Running should be terminated immediately. Continuing to run on a stress fracture could cause further damage to the bone, and it could increase the risk for

developing chronic pain syndromes. Treatment will typically begin by placing the affected extremity in an immobilizing boot for 4-6 weeks, depending on the rate of bone repair in each individual and the integrity of the bone. Some stress injuries may even require ambulating with crutches to completely alleviate any stress on the affected bone. The doctor may clear you to continue cross training in an environment that decreases stress on the bone involved. Activities typically include swimming, aqua jogging, stationary biking and reduced bodyweight training on an Alter-G antigravity treadmill. Be sure to consult with your physician or physical therapist before beginning any activities. It is important to ensure that all activities are pain-free. Pain in this case is your body’s way of telling you that the area has too much stress on it and healing time may be further delayed. In most instances, ground running will not begin until 6-8 weeks post injury, once your doctor has cleared you. This is to ensure proper healing of the involved bone. An interval program should be implemented at first, where you alternate between bouts of walking and running. This will enable you to safely gauge your body’s response to the activity. You should not progress your distance or time running if you continue to experience pain, or feel as though you are changing your form to compensate. The good news is that these injuries usually heal 100% and sometimes quicker than tendon or muscle injuries. So, don’t stress over it, get help, and get back to your activity safely. Sara Whitney, a graduate of Northeastern University, is an orthopedic/sports medicine physical therapist at FOUNDATIONperformance’s Pawtucket location. She can be reached via their website at foundationperformance.com. www.rifitmag.com | volume one issue nine





OF BODY SCULPTING by Lauren Lund-Berris

Have you ever looked at pictures of flawless celebrities in glossy magazines and wished you could be “photoshopped” to perfection in real life? Well, wishes can come true. You can erase many of the imperfections you’ve tried to exercise and diet away, and redefine your body. Thanks to sophisticated advancements in medicine and science, together, and the artistry of physicians like Dr. Luciano Sztulman, there’s a new you just waiting to emerge. This month, we’re highlighting one of the most experienced, highly regarded physicians in New England in the the field of body sculpting.

In addition to his private practices in Providence, RI and Boston, MA, Dr. Luciano is Chief of Gynecology at Rhode Island’s award-winning Roger Williams Medical Center, a fully accredited teaching hospital affiliated with Boston University School of Medicine. THE BRIDGE BETWEEN BRAZILIAN ARTISTRY AND AMERICAN KNOW-HOW. Born in Sao Paulo, Brazil, Dr. Luciano grew up surrounded by the extraordinarily beautiful women of Brazil. This imprint inspired not only his artistic sensibility, but also his desire to help his patients look and feel their personal best.

MEET DR. LUCIANO PHYSICIAN. SURGEON. ARTIST. Dr. Luciano Sztulman is an American Board of Obstetrics and Gynecology practitioner and surgeon, with a specialty in women’s health and wellness preventative medicine as well as advanced cosmetic and reconstructive gynecological surgery.

Dr. Luciano moved to the U.S. in 1987 for his medical training and completed his residency at the prestigious State University of New York, Maimonides Medical Center. Since then, he has spent his career building one of the busiest gynecologic surgical and cosmetic treatment practices in Southern New England.

Dr. Luciano (he prefers using his first name) is regarded as the premiere medical doctor in his field in the region, renowned for his expertise in using the most sophisticated, minimally scarring laser techniques, including laparoscopic, endoscopic and fiber optics.

His dedication to his patients and passion to advance the practice of gynecology to help women live healthier and happier lives has been his driving force. In his role as Medical Director of the Laser Vaginal Rejuvenation Institute of Providence, his training includes direct instruction


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from Dr. David Matlock, founder of the Laser Vaginal Rejuvenation Institute of America. THE AESTHETICS OF LASER AND LIPO SCULPTING While a clinical understanding of anatomy is vital, an artist’s eye is also essential when determining the best cosmetic procedures to accomplish a client’s hopes and dreams. And Dr. Luciano, like a sculptor, has the skills and vision to achieve those results. With a palette of cutting-edge techniques, including 4D Liposculpture, VASER® lipo, i-Lipo, laser sculpting, Smart Lipo and more, each client receives a custom approach to his or her specific needs. As a leader in his field of medicine, Dr. Luciano is also concerned about the integrity of all cosmetic and gynecologic procedures. He and his staff are dedicated to offering each client honest, clear and realistic options. He encourages all patients considering such enhancement procedures to do their homework, ask questions and always insist on the very best. Dr. Sztulman makes his home in Barrington, RI with his wife and two young children.


An Active Alternative




by Aislyn Arnone & Nicole Messier, Franklin, MA

Six years ago, Julie Elrod tore her meniscus while running. Since the initial injury, Julie endured five failed knee surgeries and was desperate for something to work. Three different doctors told Julie that her only option was a total knee replacement. As an owner and instructor of three of the largest martial arts schools in Maryland, Julie knew that a knee replacement would drastically compromise her martial arts career. For Julie, that type of procedure just wasn’t an option. Julie eventually learned about an alternative solution to a total joint, the Arthrosurface Knee HemiCAP®. This implant consists of a small cap and screw, which would restore only the damaged area of the knee rather than replacing the entire joint. Julie realized that with the HemiCAP® as an option, she could most likely return to martial arts and maintain an active lifestyle without pain. Julie admitted she was skeptical but decided to have the HemiCAP® surgery. To her surprise, she was back teaching martial arts only two weeks after her operation. Today, Julie is 44 years old, pain-free and more active than ever. She says, “my knee is strong again; it doesn’t hurt at all. I’m back to doing everything that I ever wanted to do with my career, teaching martial arts five hours a night.”

Arthrosurface® really saved my career. It saved my life. – Julie Elrod, Martial Arts Expert

Arthrosurface® Inc. was organized in 2001 to develop new ways to treat cartilage damage using minimally invasive technology. Unlike a total joint replacement, which removes all cartilage and significant amounts of bone, the Arthrosurface HemiCAP® implants only replace the painful part of the joint where the cartilage has worn away, similar to the way a dentist fills a cavity. The remaining structures in the joint are left untouched, allowing patients to move naturally again. After ten years, there are more than 50,000 patients that have received HemiCAP® implants, which are available in a variety of sizes and curvatures for the shoulder, hip, knee, ankle and toes. In multi-center studies, patients reported outstanding pain relief, rapid recovery times and significant improvements in their range of motion. The procedure can be performed on an outpatient basis and may allow patients to resume full activity without restrictions. Arthrosurface, Inc. is a leader in the design and distribution of orthopedic devices for joint preservation and restoration. The HemiCAP® is a unique, less invasive technology that restores the damaged part of the joint without limiting motion or removing significant amounts of bone and tissue. In addition, Arthrosurface offers options for cell-based therapies to treat inflammation as well as other biologic procedures such as the NanoFx, a procedure similar to a microfracture technique.

www.rifitmag.com | volume one issue nine



Plants Can Change Your Life by Narine Lemme, Providence, RI

What if I told you that plants could change your life? That your body can thrive on plants and you can reach an overall sense of well-being beyond anything you have ever imagined? These were the questions Rip Esselstyn posed to our associates at Blue Cross & Blue Shield of Rhode Island (BCBSRI) during a worksite health presentation in May. A nationally-recognized health advocate, and former world-class professional triathlete and firefighter, Rip is passionate about eating plants. Though he grew up in a family that, as Rip says, “ate everything under the sun—ice cream, soda pop, pork chops,” their diet changed when his father, a physician, began researching ways to prevent and reverse heart disease. What his father found was astonishing. “Cultures in rural China, Japan, and Central Africa that didn’t have heart disease and stroke all had one thing in common,” Rip says. “They ate a primarily plant-based diet. No meat, no processed foods, no dairy.”

your body can thrive on plants and you can reach an overall sense of well-being beyond anything you have ever imagined 26

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The idea of not having hamburgers and chicken can be difficult for many people to consider. And when you need to give up cheese and other dairy products too…well, it can be easy to dismiss the idea completely. However, there are many reasons to try it, or at least try to make plants and whole foods a bigger part of your diet. Current research supports that eating whole plant foods is the most effective way to prevent and sometimes even reverse heart disease, some cancers, diabetes, and many other chronic diseases, as well as sustain optimum weight. Rip’s energy and motivation inspired over 10 percent of the BCBSRI workforce to take his “28-Day Challenge” and adopt a plant-based diet for four weeks. So, what was on the menu? Whole grains (brown rice, quinoa, oats, 100 percent wholewheat bread, etc.), legumes (beans, peas, lentils, chickpeas, etc.), all vegetables, and

fruits, as well as nuts and seeds in small amounts. What was out? All highly processed foods (like vegetable oils, white flours, sugar, etc.) and animal products (including meat, poultry, seafood, dairy, eggs) were eliminated. The results were astounding. Over 75 percent of our participants lost between 2 and 14 pounds—but it wasn’t all about the weight loss. Over 50 percent of participants reduced their total cholesterol between 12 and 52 points, and reduced their “bad” cholesterol (LDL) between 10 and 53 points! More than half of participants also noted more energy, a better overall sense of well-being, improved digestion, and clearer skin, fewer migraines, improved athletic performance, and more sensitive taste buds, as well as less hunger, fatigue, and joint pain. Sheila, a BCBSRI participant, said, “I will remain plant-based 75-80 percent of the time with exceptions of holidays, social events, and restaurants.” In the 28 days, she lost 5 pounds, reduced her total cholesterol by 43 points, and reduced her LDL cholesterol by 53 points. Ennio, another BCBSRI associate, says he plans on staying “plant-strong.” During the Challenge, he lost 8 pounds, reduced his total cholesterol and LDL cholesterol, and lowered his blood pressure. And now three months after the Challenge, he is down a total of 20 pounds! Dieting is always a difficult task, especially for those of us who are always on-the-go. However, nutrition is a critical part to living a healthy lifestyle, and comes down to understanding and planning for what you put in your body and how it affects you. I encourage you to put more plants on your plate! And how about taking on a plantbased challenge for 28 days? Or 14 days? Or maybe just for 7 days? Your body will thank you for that. For more information on plant-based nutrition, visit Rip’s website at engine2diet.com. * Please check with your healthcare provider before making changes to your diet. Narine Lemme is a passionate plant-based enthusiast who lives in Rhode Island with her husband and three plant-strong kids. Narine brought her passion into the workplace and established the role of Manager of Associate Wellness at Blue Cross & Blue Shield of Rhode Island, a position recently developed under the leadership of BCBSRI Senior Vice President and Chief Human Resources Officer, Dick Kropp.

www.rifitmag.com | volume one issue nine



Best Calorie Burn? by Lori Cipolla, Cranston, RI

Don’t let the cold winter weather stop you from getting active outdoors. Winter activities have aerobic and anaerobic elements to them. Simply put, you are getting a cardio workout from elevated breathing and heart rate, while at the same time enhancing muscular strength by using leg muscles, engaging core, etc. Keep in mind, though, reduced temperatures can cause your muscles to be even tighter. This requires a longer warm up routine before engaging in these outdoor activities. Use warm up techniques such as round the world leg swing, lunges, arm circles and dynamic hamstring stretches to loosen up your muscles. Once you’ve completed your warm up, try some of the following activities for a fun workout! Here is where you may want to round up some family or friends and hit the ice! A good game of ice hockey burns 549 calories per hour, and ice skating burns 504 calories per hour. These types of activities not only burn calories, but also lead to better balance and coordination. Snowshoeing will help you burn about 576 calories per hour. If you love to explore scenic views, this is for you! There’s no doubt this activity will get your heart rate pumping. Another advantage of this sport is that it’s considered low-impact and easy on the knees; therefore, you can enjoy this at any age. Cross country skiing gets you gliding in at 576 calories per hour. You are getting an upper and lower body workout without one single muscle group being over stressed. This means you can endure this activity longer! Downhill skiing takes you in at 432 calories an hour. You are engaging all your muscles with this sport. To start off, you’re in a slight squat position the majority of the time. Hello, leg workout. Your core is engaged as well, maintaining balance and giving your abs a workout .

Most people enjoy the ride down the hill so much, they don’t realize the calories they’re burning


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Who doesn’t love sledding, especially after burning 468 calories from having pure fun? Most people enjoy the ride down the hill so much, they don’t realize the calories they’re burning from keeping their core engaged for balance on the way down, and then walking back uphill. Now, you may not all like this one, but I wouldn’t be so quick to pull out the snow blower the next time we have a snowstorm. Shoveling snow can burn up to 400 calories an hour! However, be careful. Bend your knees when lifting snow to avoid back injuries. If you have heart issues, you may want to “pass the shovel” on this one. Shoveling is considered a strenuous activity, so take breaks when needed. One of the key steps to having a blast outside this time of year is being dressed properly for the occasion. The right amount of layering makes for the proper amount of heat and ventilation your body needs to endure your outdoor activity. You want to dress in layers, with your inner most layer sending moisture away from skin and toward outer layers. Synthetics such as polyester and polypropylene are best for the inner layer. This inner layer should not be constricting, but on the snug side. The middle layer will continue to send moisture away from the body. Opt for a quality fleece. When fleece gets wet, it still holds onto insulating properties. It also dries quickly. The outer layer of your clothing is where the excess moisture will escape. Keep in mind, if it’s dry outside, choose a lightweight and soft shell. These are great for wind resistance as well. Wet conditions call for a waterproof shell. Lastly, don’t forget to protect your head, hands and feet! Lori Cipolla, Certified Personal Trainer and Sports Nutritionist. She is a Figure Athlete, wife, mom of 5 children and Advocare Advisor. She can be reached at www.stayfitmomof5.com and lcipolla99@gmail.com.

Cold Weather Sports

and Your Family Looking forward to the snowy season and all it has to offer? Winter can be a great time to get outside and keep fit — for you and your family. But what if everyone in your house believes that winter is a time for hibernating in front of the TV? Don’t despair: the whole family can do lots of fun things once the weather turns frosty. BEATING THE COLD-WEATHER BLAHS Once a chill is in the air, our bodies begin to want to conserve energy to use as heat. We tend to eat a little more and become less active. Being cooped up inside and being more sedentary can lead to the “cold-weather blahs.” Kids might feel more tired, lethargic, or even a little bored. A good way to kick this feeling is to get them out into the snow to play! Winter can be a great time for family activities that allow you to spend time with your kids while being active. TYPES OF COLD-WEATHER SPORTS Skiing, snowboarding, ice skating, and snowshoeing are just a few sports that everyone in your family can try. SKIING. Alpine (downhill) skiing is an easy sport to try, but novice skiers should take a lesson first and get instructions on staying safe. Many ski resorts have reasonably priced lessons for first-timers. A competent instructor can show kids the proper techniques while also ensuring they start on a hill that’s appropriate for their skill level. CROSS-COUNTRY SKIING. For cross-country skiing, long, thin skis are used. This type of skiing uses a binding system that holds the ski boot to the ski by the boot’s toe. This lets the heel move up and down naturally, enabling skiers to travel long distances and climb hills. It’s a great cardiovascular workout and a wonderful way to enjoy the outdoors. Virtually any flat or near-flat snowy surface works.

way to work out. The slower pace of snowshoeing also allows family members to stay together. Traditional snowshoes can be strapped onto any pair of boots without heels and can be rented from an outdoor equipment retailer. ICE SKATING. You may remember struggling with weak ankle support when ice skating as a child, but great improvements in skate design have improved the skating experience. Take your family out to the rink for an afternoon or evening of ice skating. Many rinks rent molded fiberglass skates that have more ankle support and warmth than figure skates. STAYING SAFE As with all sports, it’s important to take the proper precautions to stay safe. Helmets are a must when kids are skiing, snowboarding, and snowmobiling, and should be considered when sledding and ice skating. Knee pads, wrist guards, and shin guards also should be worn during winter sports. Even a low-speed spill can be damaging to delicate bones and joints. To avoid hypothermia and frostbite, be sure that your family is well protected against the cold. Layers work best: begin with an undergarment made of a synthetic fiber that will wick away perspiration. A light shirt or turtleneck can go over that, followed by a sweater or fleece for warmth. Kids can always remove or add layers if needed. Don’t forget a hat, gloves, and sunglasses. And apply sunscreen — snow functions as a reflecting agent and can intensify the sun’s rays on skin, so kids can get a sunburn even during winter. This information was provided by KidsHealth®, one of the largest resources online for medically reviewed health information written for parents, kids, and teens. For more articles like this, visit KidsHealth.org or TeensHealth.org. © 1995- 2014 . The Nemours Foundation/KidsHealth®. All rights reserved.

SNOWBOARDING. Snowboarding is also popular. Kids especially love this type of snow “surfing,” and many resorts offer the equipment for rental along with traditional skis. Snowboarding uses different techniques than downhill skiing, so your family should take a few lessons first. If you’ve been on a surfboard in water, you’ll find the snowboarding style familiar. SNOWSHOEING. Snowshoeing doesn’t require any particular skills or specialized equipment, and it can be done almost anywhere there’s snow. The snowshoeing technique is as easy as walking, so anyone can do it. If you like walking, hiking, or running, you’ll find that strapping on a pair of snowshoes is a great www.rifitmag.com | volume one issue nine



ON PACE by Michelle Collie, Providence, RI

The days are shorter and the leaves have fallen from the trees. The dropping temperature lends itself to wearing a hat and gloves. A chilly wind is not uncommon, nor a sprinkle or more of rain, even snow. The thought of heading outside for a run is not enticing, yet a nagging voice in my head tells me I should. I should do it because I want to look good for the upcoming holiday parties. I should do it because I want to run my fastest marathon next year. And I should do it because I know I will feel much better afterwards. For all of us, our lives are filled with so many expectations, responsibilities and obligations, including exercise. I often wonder how these expectations hinder success, and how the fear of failure plays into the equation. The 2008 Physical Activity Guidelines for Americans recommend 2 hours and 30 minutes of moderate-intensity or 1 hour and 15 minutes of vigorous-intensity aerobic activity every week. For even better health benefits, the Guidelines recommend 5 hours of moderate exercise or 2 hours and 30 minutes of vigorous activity each week.* We live in a culture where “more is better” is a common mantra. This underlying push for more is apparent even in the exercise domain, despite these simple recommendations. Typical encouragements can sound like, “Congratulations for completing a 5K race in 31 minutes! Next time try to break 30 minutes,” or “Good job running 20 miles in a week! Now let’s increase to 22 miles a week.” Personally, goal-setting and the subsequent sense of accomplishment is rewarding and keeps me motivated to exercise. But for many, the push to do more ignites a negative feedback loop and actually stops people from starting to exercise, continuing to exercise, or stepping it up due to the fear of failure.


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The dropping temperature lends itself to wearing a hat and gloves. A chilly wind is not uncommon, nor a sprinkle or more of rain, even snow.

“I can walk a marathon, no problem,” says East Side motherof-three, Jennifer McEnaney, “but I limit my running to the side streets or when it’s dark outside to avoid stopping when someone might see me!’’ Perhaps fear is a reason why many people do not exercise at all in a culture where more, better, faster, and longer is encouraged and expected. Fear of not being able to run a 5K faster the next time, fear of not meeting a weight goal, fear of not keeping up with friends in a half marathon. If you are a goal-driven runner/exerciser who craves the dopamine hit when you successfully reach your goal, then you will don the hat and gloves on the coldest, darkest days and head out to confront the weather. However, for most people, the option of staying warm and cozy outweighs the drive to complete a seven-mile run at a designated pace, in the pouring rain. And that’s OK. Let’s instead consider how to develop exercise habits and routines not to be faster or leaner, but to have good health. Let’s stop pushing ourselves (and others) to constantly do more. Instead, let’s encourage and celebrate what we need to do for our health. To put it simply, if you complete 30 to 60 minutes of moderate-intensity exercise five days a week, you’ve succeeded! On these shorter days of late fall, I put on my hat and gloves to combat the chilly temperatures and head out for a run. I’m not doing it to look better or run faster; I’m doing it because it’s the right thing to do for my health, my peace of mind and my children, and it helps me to stay on pace. *For complete guidelines please see: http://www.cdc.gov/physicalactivity/everyone/guidelines/

Michelle Collie PT, DPT, MS, OCS is a physical therapist and 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.




WINTER SPORTS by Joy Adamonis, Warwick, RI

Colder weather is upon us. Who says you need to confine yourself to the indoors for your workout? Winter not only brings snow showers, but also a plethora of outdoor sports that burn a mean calorie. Zip up that puffer jacket, lace up those winter boots, slip on those gloves and head outside for a great workout that builds muscle and burns fat. Below are some of the most popular winter activities.

1. SNOWBOARDING: We can’t all be the next Shaun White,

3. SLEDDING: For those with kiddos, this activity is

something I’m sure you will do more than a few times this winter. Sledding is a great family activity and very cost effective. A hill and a sled is all you need to enjoy this activity. People will be surprised to learn than sledding burns 400-600 calories per hour. If you are chasing little ones up and down the hill, well, you my friend have your workout in for the day, and you had fun with your kids at the same time.

4. SKIING: A day on the slopes is a great workout, regardless

but that doesn’t mean we can’t enjoy snowboarding as well. A moderate boarder can burn 300-400 calories per hour, while a more experienced boarder can burn upwards of 800 calories per hour. Snowboarding requires a great deal of core strength. You can skip those 100 sit-ups on the day you shred it.

of your skill set. You work every muscle in your body. A leisurely day gliding on the snow can burn 400-600 calories, whereas cross-country skiing yields the bigger burn at 800-1,000 calories per hour. Skiing is not as friendly on the pocketbook as other activities, what with equipment rentals and lift tickets, but it is a great workout and family friendly as well.

2. ICE SKATING: Not only is ice skating an inexpensive

5. SNOWSHOEING: Are you a runner who is bummed about

activity to do on a cold winter’s day, but it is also very family friendly. Most rinks have crates or walkers for the younger crowd. However, you could be like me and rock the walker until you are stable on your skates! Leisurely laps (and falls) around the rink can burn 300-400 calories per hour. If you skate for speed, you are going to burn almost 900 calories per hour.

the impending snow-covered trails? I know I am. However, snowshoeing is a great alternative for days when a clean trail just isn’t happening. According to Snowsports Industries America, or SIA, the average person is expected to burn 45% more than walking or running at the same speed. Taking in the splendor of the winter scenery, as well as burning 600 calories per hour, sounds like a great snowy day activity to me.

you could be like me and rock the walker until you are stable on your skates!

You don’t need to be training for a competition and you don’t even have to invest a whole lot of money into these sports for inspiration to hit. Everyone can use a refresher when it comes to his or her workout routines. While most might not consider these sports a workout at the first glance, they all fight fat, burn calories and help establish a solid inner core. No wonder why the majority of those Olympic athletes are in amazing shape. Good abs as a benefit to having fun and enjoying nature’s winter wonderland? Why yes, thank you very much. 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

www.rifitmag.com | volume one issue nine


m o v i n g

i t


Basements and garages are ideal spots to create a place to work out. I like these choices because the floors are concrete and you can move around without disturbing others 32

RIFIT | Fitness, Health and Wellness

by Matt Espeut, Providence, RI

So if big gyms or even small, private training studios just aren’t your thing, and you’ve been relying on outdoor activities and sports for your fitness regimen, now what do you do? It’s getting too cold to do your thing outside. And even organized winter sports require you to have kept up with endurance training and flexibility workouts. Does this mean it’s time to take the winter off from your structured exercise routine and risk injury—not to mention embarrassment—on the ski slope or ice skating? You’re all set to gain ten pounds, loose some muscle mass, and get depressed and de-conditioned? When spring arrives, you’ll be talking about the frantic, unhealthy ways to get back into shape. My motto is and always has been, no excuses. You can achieve your goals regardless of your situation. Time, weather, space or finances are no longer acceptable reasons to neglect yourself or your fitness after reading the advice I’m giving you right now. Instead, try this: for less than $500, you can purchase a few items that will give you a great workout at home, regardless of your fitness level. First, we need a spot to perform your fitness routine. One that you can leave set up, ideally. Basements and garages are ideal spots to create a place to work out. I like these choices because the floors are concrete and you can move around without disturbing others, and do various exercises without shaking the house. If you do not have either of these options, a spare bedroom or even your living room will work. Next, you’ll need to buy some tools to make your routine fun and challenging. I can get and give a great workout by just using and performing body weight exercises such as squats, lunges, push-ups, planks, and various plyometrics, and add progressions to all, but it is nice to have a few pieces of equipment, too. So here’s my list of items to purchase, and a few suggestions for how to use them. 1.

SWISS BALLS OR STABILITY BALLS. A great way to add balance to your routine. You do not need a lot of space to perform exercises on these. Some great moves are the supine ball roll, supine bridges, elevated feet planks with knee tucks, wall squats, and supine hamstring rolls. You can purchase a top-quality one for about $60.

2. MED BALLS AND SLAM BALLS. You’ve seen them in old school boxing gyms. They come in different weight increments, and can be used in moves such as abdominal twists, sit-ups, and any range of motion exercises such as squats and lunges, to add weight and movement to any exercise. Jam balls do not bounce when slammed on the floor or against a wall, so standing, kneeling, and half kneeling chop/slams are a great way to work the core and stabilize the spine. Prices range from $15-35. 3. RUBBER BANDS ARE A GREAT ADDITION TO ANY EXERCISE ROUTINE. Made popular in physical therapy programs, these can take the place of expensive cable

machines. They come in different colors and resistances so they can create a challenge to all. Exercises such as rows, chest flys/presses, shoulder presses, raises, and rotator exercises can be done on different planes with different resistance just by shortening and lengthening the band. You can anchor to a pole, door or piece of heavy furniture and add even more variations. A great, versatile “must-have” for about $15-30 each. 4. JUMP ROPE (YOU’LL NEED CEILING HEIGHT AND A SOLID FLOOR, OF COURSE). This is a great way to get a little cardiovascular conditioning while working on your coordination and footwork. Jumping rope also stimulates your calves and shoulders, and forces you to have rhythm. While jumping, maintain good posture, keep your abdominals tight, and vary your footwork by jumping on both feet, one leg, and alternate legs, and then increasing speed. All this for $12-20. 5. BOSU BALANCE TRAINER. This is a popular item right now because of its versatile uses for conditioning the entire body. It looks like a Swiss ball cut in half, with a platform on the bottom. You can use it for single-leg training techniques, squats, and lateral movement—it’s even durable enough to do jumping jacks on to reduce impact. Flip it over, dome side down, for pushup and plank variations. These go for around $50-65. If you want help locating equipment, you can go to my website at www.fitnessprofiles.net. Click on the Perform Better banner on the “About” tab, and you’ll see everything you need to know about the equipment mentioned here. A heavy bag is a great, inexpensive tool to train and relieve stress, but you need a sturdy place to anchor it. Cable machines are adjustable so you can train every body part, but they are also expensive and cumbersome. Start with what you can and make progressions along the way. You don’t need to give up your fitness routine for the winter. You want to be fit for life—not just for half the year. If you can join a gym, great—and even if you can’t, put together a little area for a home gym. Before you know it, all the members of your family will be asking you what to do with pieces of equipment. And that is the goal—to pass on a fitness regimen that everyone can be a part of. It doesn’t have to cost a lot. There’s no excuse for a sedentary lifestyle. So, look around your home and set up your own area that will serve you well. Come spring, you won’t have to start all over again; you’ll be good to go back outdoors. Meanwhile, take advantage of all the winter sports you can. Now that you’ll do them when you are flexible and conditioned to do so, there will be no injuries and competitions are yours to win! Matt Espeut has worked as a personal trainer for almost 20 years with clients ranging in age from 14 to 86. His focus is on overall health, strength, and functional conditioning. Holistic health and nutrition is the cornerstone of all his programs. Matt is the owner of PROVIDENCE FIT BODY BOOT CAMP, at 1284 North Main St., Providence. matt@fitnessprofiles.net - 401-453-3200.

www.rifitmag.com | volume one issue nine


Get Your


by Steve Zarriello, Cranston, RI

As this issue is all about winter sports, I figured now would be an appropriate time to address the most popular of winter sports, and common mistakes often made in preparation for them. Many people make the mistake of waiting until the week before they go skiing (or snowboarding) to start training, or, they don’t train for it at all and end up paying for it with unbearable leg fatigue the first few days on the slopes.

This year, let’s prepare the right way, because no one wants to be the guy who’s too sore to keep up on the second day of a ski vacation. And don’t wait until the last minute! There are a few key ways to getting your body ready for skiing, the first being endurance, and not the kind that you build running on a treadmill. The reason why your legs are so sore the day after skiing isn’t because your legs are weak, but rather because they’re not adapted to spending the amount of time under tension that they do on the ski slopes. Your leg strength, as well as your balance and core strength/stability, need to be addressed in order to help prevent you from getting injured. Alpine skiing requires a combination of power and endurance known as anaerobic endurance. A ski run generally lasts several minutes, with limited rest and a combination of turns and terrain that require quick, powerful movements. By increasing the anaerobic endurance of your legs, you can decrease the effects of fatigue and continue skiing to your highest ability for a longer period of time. Oh, and you also won’t feel like you need to sit down and slide down the stairs for breakfast the next morning, which is definitely a plus in most people’s eyes.


Do full-body workouts every day (rather than isolating body parts), choosing 6-10 exercises per day. Superset (pair) an upper-body exercise with every lower-body exercise so that the muscles you’re using during one exercise are resting during the other.


RIFIT | Fitness, Health and Wellness

Work the following exercises into your program 3 days per week. The lower-body exercise for each day should be the first exercise performed (again, paired with an upper-body exercise) and the core exercise should be paired with another core exercise of your choice at the end of the workout.

DAY 1:

Barbell Squats – 4 sets of 12 reps How: In a squat rack, place your hands evenly on a bar. Step underneath the bar and situate it across your shoulders. Stand up, lifting the bar off the rack, and take a step back. Maintaining a forward gaze, upright chest, and flat feet on the ground, squat down as low as you can without rounding your back (hopefully until your thighs are parallel to the ground). If you can’t go quite that low yet, practice by standing in front of a bench and squatting down (but not actually sitting), using just your body weight for a few warm up sets.

Why: Squats are a great full-body exercise, stressing everything from your quads, hamstrings and glutes (to create power), up through your abs, obliques and back muscles to maintain a solid core. Both areas are extremely important in skiing. Squats should be done as the first exercise in the workout to make sure that proper form is maintained. If you aren’t sure what proper form is, seek advice from a professional. Stir The Pot – 3 sets of 10 reps each side How: Place your forearms on a stability ball and hold your body in a plank position. Be sure to tighten your abs and glutes when you start. Draw 10 counter clockwise circles and 10 clockwise circles with your elbows. To make the exercise more difficult, make the circles bigger and/or do them slower. You should feel this in your abs, not your back. Why: When most people think of core, they think of their abs. While the abs are important in this exercise, you’re also relying on your obliques, hips, and shoulders to keep you stable while you move the ball.



DAY 2:

Pistol Squat – 3 Sets of 10

reps each side How: Stand on one leg in front of a bench and hold the other leg straight out in front of you. Keeping your foot flat on the ground, squat all the way down until your butt touches the bench, then come back up. If you can’t maintain control all the way to the bench, do the best you can to lower yourself down slowly until you are fully seated on the bench. Then, rock your upper body forward slightly to create momentum to help you up. Do all 10 reps on one side, then the other. Why: Another great all-around leg exercise with the added benefits of balance, lateral hip and knee stabilization, and hip flexor strength on the straight leg. Side Plank – 3 sets, work up to 45 seconds each side How: Laying on your left side with your feet stacked on top of one another, place your left forearm on the ground directly under your shoulder. Lift your entire body off the ground until you have a straight line from shoulder to foot, and hold as steady as possible. Your right arm should be flat on your right side, and your right shoulder should stay directly above your left shoulder. Start at 15 seconds on each side and work your way up to 45 seconds for each side. Why: Lateral stabilization is generally overlooked by most people, but it’s very important in the way that we move, especially in a sport like skiing. The side plank engages the entire lateral aspect of the core, including the glutes, TFL, obliques, and shoulder stabilizers.

DAY 3:

Super Legs – Start with 1 set, work up to 3 sets How: Perform these 4 bodyweight exercises in succession, as fast as possible with no rest between exercises: 20 squats, 10 lunges per leg (alternating legs every rep), 10 step-ups per leg (alternating legs every rep), and 10 jump squats. Remember that you want the forward foot to be flat in both the lunges and stepups, and the feet should be flat for the squats. To perform jump squats, simply squat down and jump as high as you can. The key to this series is, in the jump squats, don’t just jump to get off the ground. Jump as high as you can on every single rep! Why: This exercise will increase your anaerobic endurance, making your runs easier and longer. It is the key to preventing that crippling second-day soreness, so you can go back for more fresh powder! Russian Twist – 3 sets of 15 reps each side How: Holding a small stability ball, medicine ball, or metal weight, sit up tall with your knees bent. From here, lift your feet off the ground and begin turning to your left until you can touch the ball to the ground. Then, turn and touch it to the ground on your right. Continue until you have touched the ground 15 times on each side. Keep your feet off the ground the entire time and don’t cross them. Why: There is a ton of rotational movement in skiing when turning on the terrain. This movement will help reinforce counterbalancing in the movements of the upper and lower body, and it will also strengthen the muscles that perform these rotational movements. Stick to this program for the next 8 weeks and I promise you’ll be better prepared for the slopes than you ever have been before! Steve Zarriello B.S., CSCS, TPI Certified is the Owner of The Way HPI located in Cranston, RI. He has been training people of all ages, ability levels, and training goals for almost 10 years.

www.rifitmag.com | volume one issue nine


Ski Mohawk Mountain Cornwall, Connecticut www.mohawkmtn.com Base: 950ft Summit: 1600ft Vertical Drop: 650ft Longest Run: 1.5mi Snow Making: 100ac Ski Sundown New Hartford, Connecticut skisundown.com Base: 450ft Summit: 1075ft Vertical Drop: 625ft Longest Run: 1mi Snow Making: 70ac Woodbury Ski Area Woodbury, Connecticut www.woodburyskiarea.com/winter Base: 430ft Summit: 730ft Vertical Drop: 300ft Longest Run: 0.2 mi Snow Making: 50ac Big Squaw Mountain Ski Resort Greenville , Maine skibigsquaw.com Base: 1750ft Summit: 300ft Vertical Drop: 1750ft Longest Run: 1.3 mi Snow Making: 70ac 36


Lost Valley Auburn, Maine lostvalleyski.com Base: 255ft Summit: 495ft Vertical Drop: 240ft Longest Run: 0.3 mi Snow Making: 45ac

Saddleback Inc. Rangeley, Maine www.saddlebackmaine.com Base: 2460ft Summit: 4120ft Vertical Drop: 2000ft Longest Run: 3.1 mi Snow Making: 125ac

Mt. Abram Ski Resort Greenwood, Maine www.mtabram.com Base: 1075ft Summit: 2250ft Vertical Drop: 1150ft Longest Run: 5 mi Snow Making: 175ac

Shawnee Peak Bridgton, Maine www.shawneepeak.com Base: 600ft Summit: 1900ft Vertical Drop: 1350ft Longest Run: 0.8 mi Snow Making: 234ac

Mt. Jefferson Lee, Maine www.skimtjefferson.com Base: 351ft Summit: 753ft Vertical Drop: 432ft Longest Run: 0.3 mi Snow Making: 0ac

Sugarloaf Carrabassett Valley, Maine www.sugarloaf.com Base: 1800ft Summit: 4237ft Vertical Drop: 2437ft Longest Run: 3 mi Snow Making: 490ac

New Hermon Mountain Stockton Springs (or) Hermon Maine www.skihermonmountain.com Base: 100ft Summit: 450ft Vertical Drop: 350ft Longest Run: 1.9 mi Snow Making: 70ac

Sunday River Newry, Maine www.sundayriver.com Base: 800ft Summit: 3140ft Vertical Drop: 2340ft Longest Run: 3 mi Snow Making: 552ac


RIFIT | Fitness, Health and Wellness



Bousquet Ski Area Pittsfield, Massachusetts www.bousquets.com Base: 1125ft Summit: 1875ft Vertical Drop: 750ft Longest Run: 2038.6 mi Snow Making: 98ac Jiminy Peak Hancock, Massachusetts www.jiminypeak.com Base: 1230ft Summit: 2380ft Vertical Drop: 1150ft Longest Run: 2 mi Snow Making: 163ac Nashoba Valley Westford, Massachusetts www.skinashoba.com Base: 200ft Summit: 440ft Vertical Drop: 240ft Longest Run: 0.5 mi Snow Making: 52ac Otis Ridge Ski Area Otis, Massachusetts www.otisridge.com Base: 1300ft Summit: 1700ft Vertical Drop: 400ft Longest Run: 1 mi Snow Making: 55ac



i andSnowboard Ski Butternut Great Barrington, Massachusetts www.skibutternut.com Base: 800ft Summit: 1800ft Vertical Drop: 1000ft Longest Run: 2.5mi Snow Making: 110ac

Cranmore Mountain Resort North Conway, New Hampshire www.cranmore.com Base: 600ft Summit: 2000ft Vertical Drop: 1200ft Longest Run: 1 mi Snow Making:192ac

Wachusett Mountain Ski Area Princeton, Massachusetts www.wachusett.com Base: 1006ft Summit: 2006ft Vertical Drop: 1000ft Longest Run: 2mi Snow Making: 111ac

Loon Mountain Lincoln, New Hampshire www.loonmtn.com Base: 950ft Summit: 3050ft Vertical Drop: 2100ft Longest Run: 2.5 mi Snow Making: 322ac

Attitash Bartlett, New Hampshire attitash.com Base: 600ft Summit: 2350ft Vertical Drop: 1750ft Longest Run: 3 mi Snow Making: 240ac Bretton Woods Carroll, New Hampshire brettonwoods.com Base: 1600ft Summit: 3100ft Vertical Drop: 1500ft Longest Run: 2 mi Snow Making: 400ac



Mount Sunapee Newbury, New Hampshire www.mountsunapee.com Base: 1233ft Summit: 2743ft Vertical Drop: 1510ft Longest Run: 0.8 mi Snow Making: 215ac Waterville Valley Waterville Valley, New Hampshire www.waterville.com Base: 1984ft Summit: 4004ft Vertical Drop: 2020ft Longest Run: 3 mi Snow Making: 220ac



Wildcat Mountain Jackson, New Hampshire www.skiwildcat.com Base: 1950ft Summit: 4062ft Vertical Drop: 2112ft Longest Run: 2.8 mi Snow Making: 200ac Catamount Hillsdale, New York www.catamountski.com Base: 1000ft Summit: 2000ft Vertical Drop: 1000ft Longest Run: 2 mi Snow Making: 128ac Killington Resort Killington, Vermont www.killington.com Base: 1165ft Summit: 4241ft Vertical Drop: 3050ft Longest Run: 6 mi Snow Making: 500ac Mount Snow West Dover, Vermont www.mountsnow.com Base: 1900ft Summit: 3600ft Vertical Drop: 1700ft Longest Run: 2 mi Snow Making: 480ac

Okemo Mountain Resort Ludlow, Vermont www.okemo.com Base: 1144ft Summit: 3344ft Vertical Drop: 2200ft Longest Run: 4 mi Snow Making: 605ac Smugglers’ Notch Resort Smugglers’ Notch, Vermont www.smuggs.com Base: 1030ft Summit: 3640ft Vertical Drop: 2610ft Longest Run: 3 mi Snow Making: 192ac Stowe Mountain Resort Stowe, Vermont www.stowe.com Base: 2035ft Summit: 4395ft Vertical Drop: 2160ft Longest Run: 3.7 mi Snow Making: 388ac Stratton Mountain Stratton Mountain, Vermont www.stratton.com Base: 1872ft Summit: 3875ft Vertical Drop: 2003ft Longest Run: 3 mi Snow Making: 570ac

w w w . r i f i t mwww.rifitmag.com a g . c |ovolume m one issue nine


SKI SEASON IS UPON US Warren Miller’s 65th film, No Turning Back, is about to hit theaters throughout the Northeast, and the annual celebration of ski season is coming to Avon Cinema in Providence for three shows, November 19-20. The newest installment pays homage to a legacy that dates back to before skis had edges and mountains had condos, from the steepest peaks around the globe, to the mom-andpop hills that define skiing and riding. For three generations, Warren Miller’s film tradition has marked the onset of colder weather, winter exploration and world-class cinematography. Come experience the stoke, and revel in winter’s heritage as top athletes push boundaries in Niseko, Japan; the Swiss Alps; Montana; France; and more. See top athletes like Seth Wescott, Sierra Quitiquit, Rob Kingwill, Ingrid Backstrom, Chris Davenport and others continue the Warren Miller legacy in winter sports storytelling. Getting out to a Warren Miller film offers moviegoers a chance to win ski vacations, prizes and gear, as well as opportunities to meet the athletes featured in the film. All attendees get exclusive resort and retail savings from Warren Miller partners, with values that can’t be beat. It’s not just a film; it’s an experience. EAST MEETS EAST Maine native and two-time gold medalist Seth Wescott represents for the East in No Turning Back, as he and Rob Kingwill head far east to Niseko, Japan. Averaging nearly 50 feet of snow per year, Niseko is annually one of the top-three snowiest destinations on the planet. To deal with this much powder, local board shapers, led by Gentemstick founder Taro Tamai, have long split from the

mainstream of snowboard design progression. Taro is to Niseko’s snowboard scene as Jake Burton is to the Northeast, and he takes a unique approach that draws inspiration from both old-school snowboards and surfboards to craft shapes that float where others sink. Seth got a chance to try some of the Gentemstick boards and was shocked by how much they resembled the boards he grew up riding in the woods of Maine, when snowboarding was still banned at most resorts and every run was a powder run. SPREADING THE STOKE SINCE ’49 Since he began creating films in 1949, Warren Miller has known that as skiers and riders, there’s no need to look back. Whether it’s Josh Bibby and Tyler Ceccanti carving down Mount Olympus in Greece or Kaylin Richardson breaking trail in Norway, not much has changed when it comes to why we head for the mountains and pray for storms: sheer delight. No Turning Back will kick off its Northeast tour in Morristown, New Jersey on November 5, 2014, and screenings will be sweeping the region into December. For more information about the national tour, including a full tour schedule, visit warrenmiller.com. It’s time for winter and there’s No Turning Back. EAST COAST TOUR DATES: Connecticut: Stamford, CT, Stamford Center for the Arts - The Palace Theatre, 11/22; Hartford, CT, The Bushnell, 12/5. Massachusetts: Somerville, MA, Somerville Theatre, 11/12 - 11/13; Worcester, MA, The Hanover Theatre, 11/14; Boston, MA, Berklee Performance Center, 11-15; Beverly, MA, Endicott College Auditorium, 11/16; Pittsfield, MA, The Colonial Theatre, 11/19. Maine: Portland, ME, State Theatre, 11/21. New Hampshire: Portsmouth, NH, The Music Hall, 11/24 - 11/26; Lebanon, NH, Lebanon Opera House, 11/29. New Jersey: Morristown, NJ, Mayo Performing Arts Center, 11/5. New York: Tarrytown, NY, Tarrytown Music Hall, 11/6; Albany, NY, Palace Theatre, 11/7 - 11/8; Binghamton, NY, Broome County Forum Theatre, 11/20; Rochester, NY, The Auditorium Theatre, 11/22;Syracuse, NY, Landmark Theatre, 11/21. RhodeIsland: Providence, RI, Avon Cinema, 11/19 - 11/20. Vermont: Middlebury, VT, Town Hall Theater,12/3 - 12/4; Burlington, VT, Flynn Center for the Performing Arts, 12/5

GIVEAWAYS AND PRIZES AT AVON CINEMA All who attend the Providence showings at Avon Cinema will receive free lift tickets to Sugarbush, Wachusett Mountain and Smugglers’ Notch, as well as 2-for-1 deals at Killington and Steamboat, and a 20% discount on helmets and goggles at REI. And the door prizes just keep coming. Sugarbush Quad Packs top the list, with each Quad Pack being good for four unrestricted lift tickets at Sugarbush Resort. REI’s award-winning, hydration-compatible Flash 22 backpacks and Comfort Low camp chairs will also be given away, as well as the following: REI stainless steel mugs, Polarmax base layers, Dynasty DVD combo packs (available at warrenmillergear.com), Swany gloves, Chaos hats, FlashFlight Frisbees and copies of Warren Miller’s Ticket to Ride. Showtimes at the Avon Cinema will be 8 p.m. on Wednesday (11/19) with 6 p.m. and 9 p.m. showings on Thursday (11/20). Tickets are available at REI Cranston, Eventbrite.

com and the Avon CinemaHealth box office night of the show. RIFIT | Fitness, and the Wellness 38

Show us why YOU CHOOSE Wachusett! Share your Wachusett passion with us via Facebook, Twitter or Instagram. Prizes awarded weekly for best post! Wachusett – for any season, any reason! wachusett.com/Whychusett www.rifitmag.com | volume one issue nine



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RIFIT | Fitness, Health and Wellness




by Deb Westgate-Silva, Bristol, RI

Nothing says comfort like a steaming bowl of soup on a cold day. If you’re not careful, though, you could be sipping more than you realize. Some soups contain as many as 500 calories and up to 45% of the U.S. Recommended Daily Allowance (RDA) of sodium in a onecup serving. And many of us consume more than one cup in a sitting. When you dish out your soup, you may also be serving titanium dioxide, chicken powder or hydrolyzed soy and corn protein. Those are just a couple of the obscure ingredients listed on a soup label in my local grocery store. The best way to get the most nourishment, and least amount of unwanted ingredients, is to make your own soups. With homemade soup, you control the ingredients, the sodium content, the calorie count, and the amount and freshness of all the

With homemade soup, you control the ingredients, the sodium content, the calorie count, and the amount and freshness of all the ingredients.

ingredients. Not only does homemade taste better, but it’s also a great way to accomplish many health goals:

soup, or broccoli soup? And that brings us to our final point.

• Vegetable-based soups are great for appetite control. A bowl of vegetable soup has very few calories but can go a long way when it comes to filling you up. Have a bowl of vegetable soup as an appetizer to help you eat smaller portions at dinner. • Soups make great lunches, especially if you add some beans and pasta or meat for protein. Remember, the combination of pasta and beans or rice and beans creates a complete protein. • Most soups freeze well. Put a serving, about 2 cups, into a quart-sized freezer bag. The bags stack neatly in the freezer and take little room. Take one out the night before you plan to eat it and let it defrost overnight in the refrigerator. You can put it in a thermos or microwave it at work and you’ve got a healthy, low-cal lunch. If you plan right, you can even have a variety in your freezer. • Soups are a great way to get more vegetables into your diet. Carrots, celery and onions are traditional in chicken soup, but you can add escarole or spinach to get additional nutrients in there. A basic guideline is that the more colors in the dish, the more nutrients. You can even make a vegetable the main star of your soup. How about curried pumpkin soup, roasted carrot

• Soups can be thick and hearty without extra calories. You don’t need creams, butter and flour-based thickeners to make a thick soup; all you need are lots of vegetables and either an immersion blender or a regular blender. For example, do you love cream of broccoli soup but maybe you’re trying to stay away from the cream and the cheese? Sauté some onions and garlic in olive oil. Add a low-sodium vegetable stock, a peeled, diced potato and lots of broccoli and cauliflower, along with some thyme and seasoning. Simmer until the vegetables are tender, let cool slightly, and then puree. Garnish lightly with some fresh grated parmesan cheese or some crispy croutons, and you’ve got a thick, nourishing broccoli soup without the excess calories and fat. This basic technique can work for a variety of vegetables. If you really like the taste of cream (or can only tolerate a little bit), swirling a tablespoon into your bowl right before serving—just a tablespoon—can go a long way to providing richness. Warm, hearty soups are nourishing to more than just the body, and knowing what’s in your soup—and what isn’t—is comfort as well. Deb Westgate-Silva is the chef/owner of Dinner Thyme Personal Chef Service (www.dinnerthymepcs.com), serving RI and nearby MA. She is a graduate of Johnson & Wales culinary arts program and is a former educator. She can be reached at deb@dinnerthymepcs.com.

www.rifitmag.com | volume one issue nine


Winter Briefs GUIDELINES TO A HEALTHIER WINTER SEASON by Nathan Charpentier, Providence, RI

New England is beautified with four drastically different seasons, each with its own joys and griefs. Our winters, in particular, bring excellent outdoor activities like sledding, skiing, snowboarding, ice skating, and snowshoeing, just to name a few. However, New England winters come with the costs of frigid temperatures, lengthier times spent indoors, and the dreaded flu season. Here are some pharmacist-approved, non-drug (AKA non-pharmacological) treatments and/ or preventative strategies that may help assure your winter is a healthier one. Remember, an ounce of prevention is worth a pound of cure! 1.) Eat Well and Sleep Even Better This is 95% of the equation to staying healthy this winter. No supplement or crazy concoction will give you the recovery and restoration packed in three healthy meals a day and a good night’s sleep, every night. Enjoy the opportunity to use the stove. Stir up some stews, brew up some teas, and warm up the house, too. Take advantage of diminished daylight, an excellent excuse to go to bed early and sleep!

Remember, an ounce of prevention is worth a pound of cure! 42

RIFIT | Fitness, Health and Wellness

Rx: Check out our previous articles for more info on healthy eats, or just stick to the basics of lean meats/fish/ bird. Vegetables, fruits and healthy fats throughout the day. 2.) Exercise - Nothing ramps up your metabolic motor and keeps your body functioning at higher efficiency than daily exercise. It doesn’t have to be anything extreme, just get to the gym or get outside (with appropriate attire, of course) and get your heart rate up and muscles moving! Rx: At least 30 minutes daily (resistance training and/or cardio) is a good goal. 3.) Chicken soup (chicken, broth, vegetables, spices) - This mixture has shown to be just as effective at reducing the severity and lifespan of colds as most over-the-counter cold aids. It is packed with essential proteins, vitamins, minerals and fibers to totally nourish your needs. Rx: Chicken soup, often. 4.) Prebiotics/Probiotics (AKA the “good gut” bacteria) - These may reduce the chances of getting upper respiratory tract infections and aid in healthy gut function. Excellent food sources include sauerkraut, fermented pickles, kombucha tea, kimchi and live culture yogurts (Siggi’s, Maple Hill, etc). Rx: Try to get one serving of a probioticpacked food daily, or a quality brand capsule with more than 3-5 billion organisms. 5.) Getting a Flu Shot - Your neighbor says there are secret government

biochips in this year’s batch of the flu vaccine. Aside from the lot of the paranoia and dysphoria that surround vaccinations, the fact is, the flu shot does not give you the flu, nor does it harbor a secret CIA tracking device. As an immune system stimulator, the flu shot betters your chances of not getting sick, or as sick as someone who doesn’t get vaccinated. Rx: One flu shot per year. 6.) Vitamin D3 - Vitamin D3, or cholecalciferol, is an important hormone produced by the skin via exposure to the sun (as opposed to D2, or ergocalciferol, found in food). It is linked to many processes, including mood, bone growth and cardiovascular health. The sun’s angles change in the winter, as does our skin exposure and, consequently, our vitamin D production. Rx: Talk to your doctor before supplementing. 2000 international units of cholecalciferol is an average maintenance dose. 7.) Hygiene - On average, we spend a lot more time indoors during the winter. Good hygiene helps prevent the spread of germs. Rx: Wash your hands regularly (before meals and after restroom use). Brush, floss, and shower daily. Keep your living space clean and organized. Stay warm and enjoy our winter wonderland! Nate Charpentier, PharmD, RPh has been trained in how to manage health and disease using pharmacological intervention. He believes food is the most important pharmacological choice we make on a daily basis. His website, GrassFedFarmacy.com, is a new start-up for health awareness. He is an active member and coach in the CrossFit community.

E A T,

D R I N K ,




Torta di Serretto by Jane McIntyre & Maryellen Fowler, Providence, RI

The holiday season is considered a double-edged sword. On the one hand, it is filled with family, friends, and the season of giving. On the other, it is filled with stress, concerns about diet, and added expenses. Oftentimes, what is supposed to be the best time of the year turns out to be a time of dread. This year, try seeing the holidays through the eyes of a child. We know the parties, gifts, and traveling are coming, so why not welcome the excitement and cut ourselves some slack? All we need to do is prepare for these stressors so that we can allow ourselves to enjoy them. Realistically, the average American gains 1-2 pounds between November and January. This is not to say that the scale won’t jump up 4 or 5 pounds after a holiday meal, but 98% of that is going to be due to post-meal water weight. Don’t put yourself through it. We guarantee that the more guilt you carry, the more weight you will put on. The morning after a big holiday meal, don’t step on the scale. Remember the enjoyable time you had with friends and family the night before and use that energy to go out for a run! This holiday season, in anticipation of the parties and shopping, make a plan. Set a fitness goal to take 3 fitness classes a week or set a fiscal goal to make a shopping list before going out to buy gifts. By setting parameters beforehand, we can enjoy the things that lie outside the margins AND enjoy the accomplishment of achieving our goals. You can start by baking this Italian cake, which is a classic tradition for the holiday season. Enjoy this with your family and friends on Thanksgiving!


• 225 g/8 oz butter, cubed, plus extra for greasing • 250 g/9 oz honey, plus 1-2 tbsp to glaze • 100 g/3 1/2 oz light brown sugar • 3 large free range eggs • 300 g/10 1/2 oz Tipo 00 flour • 2 tsp baking powder • 1 tsp fennel seeds • 6 tbsp chopped, cooked chestnuts (freshly roasted, tinned or vacuum-packed) • 4 tbsp pine nuts • 1 tsp flaky sea salt • Thick cream, to serve (optional)


• • •

Preheat the oven to 3250F. Butter and line a 8in. or 9in. springform cake tin. Put the cubed butter in a saucepan with the honey and sugar and melt them together slowly, stirring occasionally. Once dissolved, bring the mixture to a boil and simmer for one minute, turning the heat down as necessary to ensure the pan doesn’t boil over. Set aside to cool for 20 minutes. Beat the eggs together in a jug, then stir them into the cooled honey mixture. Sift the flour and baking powder into a large mixing bowl and make a well in the center. Pour the honey mixture into the flour and stir, gradually incorporating the flour. As soon as it is well combined, stir in the fennel seeds and four tablespoons of the chopped chestnuts. Pour the cake batter into the prepared tin. Combine the remaining chestnuts with the pine nuts and flaky sea salt in a small bowl and sprinkle them over the top of the cake. Bake for 45-60 minutes, or until the cake has risen and a skewer inserted into the center comes out clean. Leave the cake to cool in the tin for five minutes, then turn it out onto a wire rack. Warm two tablespoons of honey in a small pan until runny, then brush it generously over the top of the cake. You can serve the cake warm with cream as a dessert, or leave it to cool completely, wrap in foil and store in an airtight tin, where it should keep for four days.

Jane McIntyre is the office manager at CORE Center of Real Energy Fitness and Pilates Mind/Body Studios in Providence. She earned her B.A. from Oberlin College, where she was a four-year varsity swimmer. Jane enjoys reading, indoor cycling, and Cleveland. Maryellen Fowler is a fitness instructor at CORE Center of Real Energy in Providence. She has been a fitness professional since 1987 and is nationally certified in personal training, yoga, and fitness instruction.

www.rifitmag.com | volume one issue nine


Healthy Holiday 2 0 1 4


Personal Training And Private Pilates Training Services for the months of November and December. 401-603-6282 www.Fitfusionri.com Fitfusionri@gmail.com


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www.treeoflifepoweryoga.com www.rifitmag.com | volume one issue nine



RIFIT | Fitness, Health and Wellness




Dr. John A. Volpe Dr. Sara Granoff-Schor Dr. Brad Ciano

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May 3, 2015 Cox Providence Rhode Races The eighth annual Cox Providence Rhode Races will be held on May 3, 2015. Rhode Races weekend will feature a marathon, half marathon, 5k and kids fun run. With over 4,000 participants in 2014, Providence is one of the fastest growing, affordable races in the northeast!

Register at www.rhoderaces.com and use discount code RIFIT to save 10% off the entry free. www.eidentracing.com

www.rifitmag.com | volume one issue nine


Thank you for your support! Nearly 200 participants braved the elements on

R hod e I s la n d Pilates Studio

Columbus Day weekend to support the Third Annual Steven K. Latimer Families Against Violence 5K Run/Walk that was held at Roger Williams Park.


For More Info On The Results Visit... www.coolrunning.com/results/14/ri/Oct11_Steven_set1.shtml

MEN’S OVERALL WINNERS: Bronson Venable David Curry Steve DeWitt

Wyoming, RI Cranston, RI Cranston, RI

WOMEN’S OVERALL WINNERS: Sidney Montstream-Quas Barrington, RI Nakida Robinson Rumford, RI Beth Cotter Cranston, RI

16:42 20:15 20:29 22:05 25:16 25:17

The Foundation would like to thank BankRI for being the Presenting Sponsor for this event as well as Walgreens Pharmacy for their continued support and commitment to the communities in which they serve. We would also like to thank Professional Ambulance, Virginia Transportation, Pawtucket Credit Union, Coca-Cola, Clear Channel Communications, Cumulus Communications, RI FIT Magazine, GoLocalProv.com and Berg’s Eye Communications for their respective contributions.


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Tuesdays 5:15pm Wednesdays 9:15am Thursdays 10am Fridays 5:30pm Saturdays 9am

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Success Story RICHIE & SHERRY KEARNS Richie Kearns is at a loss when it comes to explaining the benefits of working out with a personal trainer—a loss of more than 120 pounds. And when you include his wife, Sherry, you can make that 160 pounds. The parents of three grown children, they have combined their strong personal motivation with the discipline and encouragement of the personal trainers at Fitness Together in Lincoln, RI to find a healthier and less stressful lifestyle. “It’s changed our lives,” Richie says. “All for the better. We’re healthier, more energized, upbeat, and happy.” They have been able to reduce their stress, support one another, and embrace the education, guidance and encouragement of trainers who, Richie says, “let you set your goals and help you get to them...It’s a partnership. You become partners with them.” “If you’re determined to reach your goals, it’s pretty simple,” says Matthew Gagliano, owner of Fitness Together studios in Lincoln and Barrington, RI. For the Kearns, they had to make weighty decisions to start on their path toward a healthier lifestyle. Richie was working as a custom cabinet maker by day, and with his wife was also working at the franchise sandwich shop they had purchased in the summer of 2013. The temptations were everywhere, Richie says. Bake a dozen cookies, eat one and sell the other 11.

A former hockey and football player, Richie’s weight soared to 345 pounds. “We were so tired from the sandwich shop when we went home, and were eating lots of cheeseburgers,” Sherry says. Then came the decision—maybe their most important—to sell the sandwich shop, a process in which they are currently engaged. Their stress level plummeted and they began a weight loss program. Richie was down to 285, but hit a plateau. Sherry had previously trained at Fitness Together in Lincoln, so they decided to go together and see if personal training could make a difference. Combining Fitness Together’s diverse training and nutrition programs, the weight loss resumed. Now, instead of cheeseburgers, it’s fish twice a week and chicken three to four times a week. “[The trainers at Fitness Together] greet you with a smile, ask you how you’re doing,” Richie says. “They want your workout to be good.” There are the occasional field trips to places like the local farmers market, where Fitness Together trainers educate clients about making the right nutritional decisions. There’s also the variety of training, from free weights to cardio to working with multiple trainers to learn different approaches to similar exercises. And the journal, a key ingredient in tracking what you eat.

You have to want it yourself. You need to do it for yourself…it’s turned me into a much better person

“They follow the program,” Gagliano says. “They follow it in the journal. There’s nothing they could sneak in—if they are honest. We keep pushing, revising goals, getting them to exactly where they want to be.” “This has been a great overall experience,” Richie says. “You have to want it yourself. You need to do it for yourself…it’s turned me into a much better person.” www.rifitmag.com | volume one issue nine


Celebrating 20 years!

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Should I see a physical therapist or a chiropractor for my pain? Why not see the doctor who is both?

Celebrating 35 Years Strong & Steady

Dr Andrew Crellin has been practicing physical therapy and chiropractic for 30 years and combines the best of both professions when developing unique programs for his patients. Dr Crellin has been certified in treating sports injuries, is on staff at Women & Infants Hospital and has treated hundreds of pregnant women with neck and low back pain. He is the past president of the Rhode Island Chiropractic Society and member of the American Chiropractic Association. If you are having neck, back, upper or lower extremity pain give Dr. Crellin a call and put two healing professions to work for you.


Call 401.821.6091 ext. 202


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 Learn exercise science, health & fitness

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Events you are training for: Spartan Fenway What is your proudest fitness accomplishment? I am always proud to finish in the top percent of contenders in any event. Best local eats: Quito’s in Bristol Best thing about living in RI: The beach One thing people don’t know about you: I am married to my high school sweetheart. Fitness tip for RI Fit Readers: Be consistent.


RIFIT | Fitness, Health and Wellness

Balance. Revitalize. Enhance.

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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The Last Supplement Store You’ll Eva Need! 1235 Oaklawn Avenue Cranston, RI 401.270.7650 | www.evalifewellness.com www.rifitmag.com | volume one issue nine


Strength in a banking relationship: It’s just part of what gives BankRI customers more muscle behind their money.

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where workout and play cohabitate Personal Training Kettlebell Classes Kids Parties Home Fitness Adventure Race Training

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401.871.8436 | laidbackfitness.com 54

RIFIT | Fitness, Health and Wellness

21 Day Primal Challenges

Recipe of the Month S pa g hett i Squash with Butt ernut & Kale Brought to you by your local Dave’s Marketplace

Ingredients • 15.5 ounces Spaghetti Squash, cut in ½ & roast til tender • 4.7 ounces Peeled Butternut Squash; cut ¼-½” & roast @ 425°F • 0.94 oz Kale, chop • 0.94 oz Craisins

Directions 1. Cut spaghetti squash in half. Remove seeds and place face down on sheet pan. Roast in oven until tender. 2. Remove from oven and let cool slightly. Using a spoon, slightly scrape out the squash. Discard skin and chill. 3. Cut peeled butternut squash into 1/4” and 1/2” cubes, toss in a little oil and roast at 4250F in convection overn until just tender. Remove from oven and chill completely. 4. Prep all other ingredients according to directions. 5. Whisk together ingredients for dressing. 6. Place all ingredients in bowl. Add dressing to bowl and toss to combine. 7. Place into container with a bag. Date, label and chill.

• 0.7 oz Pecans, toast & slightly chop • 0.12 ea Orange, zest • 0.7 tsp Orange Juice • 0.7 tsp Log Cabin Maple Syrup (no HFCS) • 1.41 teaspoons 10% Blend Oil • 0.12 tbl Pureed Ginger • 0.53 tsp Whole Grain Mustard • 0.7 tsp Seasoned Rice Vinegar • 0.06 tbl Salt • 0.12 tsp Ground Black Pepper www.rifitmag.com | volume one issue nine



Want to be HEALTH


Only once all of our basic needs are met do w have the mental capacity to consider self-developme fitness, and lifestyle


RIFIT | Fitness, Health and Wellness


we ent,


Be Present! HEALTH

by Brittany Drozd, LCSW, Providence, RI

go to a few common destinations:

What if I told you that you have all the power in the world to make yourself as happy as you want to be?

• • •

Chances are you wouldn’t believe me. That’s because our consumptionoriented and instant gratificationseeking culture tells us that we can buy happiness. And to some extent, it works! We are happier in the moment of making purchases and enjoying them shortly afterward. But this kind of happiness is fleeting.

The space that exists between where you’re at now (doing, have, are) and where you wish you were (doing, have, are) is cognitive dissonance. The incongruence that exists in how we feel about ourselves can be very uncomfortable and disheartening. This is the juice of what makes us unhappy.

The reason why these purchases make us happy is that we’re excited and engaged in the process of actually buying them. That’s the key—being and staying present! Ever go to dinner with friends and realized the time has flown and it’s 3 hours later? Or have you been into a great book and realized you haven’t checked your phone in forever? That means you’ve been present and stayed in the moment! Matt Killingsworth of Harvard University gave a brilliant TED Talk in which he outlined his research on happiness. Killingsworth concluded, “We’re often happiest when we’re lost in the moment. And the flip side: The more our mind wanders, the less happy we can be.” This is even true of activities we despise—like traffic. Killingsworth assessed that when commuters are more present and engaged in their commute, they are happier than when driving while talking on their phones, on social media, or reading emails. You may think you’re being productive, but you’re just making yourself unhappy! So how do you stay present? This super easy tactic is bound to make you more conscious and present: Ask yourself, “Is my head in the same place my feet are in?” You have the opportunity to bring yourself back to the present moment by focusing your mind on what you’re currently doing. Why does a wandering mind make us so unhappy? When our minds wander, they typically

What I wish I were doing What I wish I had And who I wish I was

What can you do about it? The good news is that cognitive dissonance exists only in our minds. We give it life, so we can also lay it to rest. Here’s how to erase dissonance in your life: Activity: Think about the purpose behind what you’re doing right now. Is your current activity bringing you closer to a goal? If it’s a means to a greater goal, can you reframe your thinking around the activity? How engaged are you in what you’re doing right now? Possessions: Do you have everything you need? If you’re reading this article, the answer is likely “yes.” Only once all of our basic needs are met do we have the mental capacity to consider self-development, fitness, and lifestyle. There will always be someone with more possessions than you, but if you have everything you need, can you find more gratitude for that? Make a list of 5 things you’re grateful for right now! Who You Are: We all have areas of shame in our lives that we usually don’t speak about. Our job, money, family, body, etc. But often these thoughts get out of control when our minds wander and stretch beyond reality. We make conclusions about ourselves that aren’t even close to reality. Change this by staying present! Brittany Drozd, LCSW helps success-oriented individuals stop living for everyone else so they can live the life they really want with greater clarity, direction and fulfillment. Brittany helps clients reach their best selves by exploring all aspects of their lives, including exercise, nutrition, and mindfulness. Visit http://www.brittanydrozd.com for info on how to work with Brittany.

www.rifitmag.com | volume one issue nine


Congrats to the MANIC TRAINING TEAM who won top gym and 2nd overall in the New England Fitness Challenge 2014 competition.

Come join the winning team and perform the workout that prepares you for a 12 hour obstacle challenge! 3377 South County Trail East Greenwich, RI

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RIFIT | Fitness, Health and Wellness




Right now, more than 50 million American adults (one in every five) have doctor-diagnosed arthritis, and by 2030, it is estimated that 67 million American adults will develop arthritis. In Rhode Island alone, there are currently 218,000 adults with doctor-diagnosed arthritis and 1,000 children with doctordiagnosed juvenile arthritis. With arthritis being the number one cause of disability in America, ignoring it is unacceptable. People of all genders, ages and races can get arthritis, but some demographics are more prone to the disease than others. For example, women are more likely to get arthritis than men, with 2.5 times as many women having rheumatoid arthritis (RA). Also, two-thirds of people with arthritis are younger than 65 years old and currently 300,000 children under the age of 18 are affected by it.

nonprofit contributor to arthritis research in the world, funding more than $450 million in research grants since 1948. One of the New England Region’s four offices is located here in Warwick, Rhode Island. Our Rhode Island branch has 100 volunteers and 4 development and mission staff members working year-round to provide aid. We’re always looking for help, and there are many ways you can work with our foundation, including: •

Here are some other eye-opening facts about arthritis: • • • •

Arthritis and related conditions cost the U.S. economy $128 billion per year in medical care and indirect expenses, including lost wages and productivity. Arthritis causes work limitations in the United States for 40 percent of people with the disease. Arthritis limits the daily activities of 21 million Americans. This includes 9.4 percent of the total adult population and 42.4 percent of adults with arthritis.

Luckily, the Arthritis Foundation has been working with the state of Rhode Island to offer relief for those suffering from the disease. The Arthritis Foundation is the largest national nonprofit organization that supports the more than 100 types of arthritis and related conditions. Founded in 1948, with headquarters in Atlanta, the Arthritis Foundation has multiple service points located throughout the country. We’re also the largest private,

PARTICIPATE: Join an Arthritis Foundation program and improve your pain. Our fitness programs are designed to help you live better with arthritis. Moving is the best medicine. ADVOCATE: Help change policies to improve the lives of people with arthritis and make treatments more effective and affordable. VOLUNTEER: Volunteer at your local Arthritis Foundation office and get involved. JOIN: Get numerous benefits by becoming a member of the Arthritis Foundation. Also, join us at the Rhode Island Walk to Cure Arthritis, Narragansett Jingle Bell Run/Walk and other local events.

DONATE: For every dollar donated to the Arthritis Foundation, more than 75 cents goes directly to fund research and interventions for people with arthritis. The Arthritis Foundation meets the strict qualifications of the Better Business Bureau’s Wise Giving Alliance, ensuring your tax-deductible gift is spent in ways that will best help people with arthritis. If you’re interested in supporting those affected by arthritis, contact us today and get involved!

www.rifitmag.com | volume one issue nine



Tuesday, November 11 9:30am Park View Veterans Day 5K Road Race/Walk Roger Williams Park Cranston, RI Saturday, November 15 10:00am Westerly Nature Cruises Viking Marina Westerly, RI

Sunday, November 16 11:00am 23rd Annual Lil Rhody Runaround Trail Race Burlingame State Park Charlestown, RI Wednesday, November 19 5:00pm Roger Williams National Memorial Weekly Wednesday 5K Fun Run Roger Williams National Memorial Providence, RI Recurring on Wednesdays Thursday, November 20 6:30pm Thursday Night Pub Run Fastnet Pub Newport, RI Recurring on Thursdays

Saturday, November 22 12:00pm Westerly Nature Cruises Viking Marina Westerly, RI

Saturday, November 22 10:00am East Providence Turkey Trot Road Race 4.3 Miles East Providence Rec Center East Providence, RI

Thursday, November 27 8:30am The Pie Run 2014 Newport YMCA Middletown, RI

Saturday, November 22 1:00pm Save the Bay Seal Cruise Long Wharf Dock Newport, RI

Thursday, November 27 10:00am Family Turkey Trot 5K Pawtucket City Hall Pawtucket, RI

Sunday, November 23 10:00am Rivalry Run 5K Westerly High School Westerly, RI

Friday, November 28 3:00pm Hometown Throwdown Alumni XC Race Borden Colony Raynham, MA

Sunday, November 23 10:00am 15th Annual Gear ‘N’ Beer 6.9K Mews Tavern Wakefield, RI Sunday, November 23 1:00pm Save the Bay Seal Cruise Long Wharf Dock Newport, RI Thursday, November 27 7:00am Thanksgiving Day Fitness Challenge 469 Angell Street Providence, RI


RIFIT | Fitness, Health and Wellness

Thursday, November 27 8:00am Swansea Total Fitness 1st Annual Thanksgiving 5K Run/1K Walk Swansea Total Fitness Swansea, MA

Saturday, November 29 10:00am 15th Annual Trot Off Your Turkey 5K/1.5M Run/Walk St. Luke’s School Barrington, RI


Saturday, November 29 10:00am Westerly Nature Cruises Viking Marina Westerly, RI

Saturday, December 6 11:30am Westerly Nature Cruises Viking Marina Westerly, RI

Saturday, November 29 11:00am Save the Bay Seal Cruise Long Wharf Dock Newport, RI

Sunday, December 7 10:00am The Miracle Mile Coyle & Cassidy High School Taunton, MA

Saturday, November 29 1:00pm 10th Annual 5K Turkey Trot Fred Benson Town Beach Block Island, RI

Sunday, December 7 11:00am Worcester Jingle 5K Front Street Worcester, MA

Sunday, November 30 11:00am Save the Bay Seal Cruise Long Wharf Dock Newport, RI

Sunday, December 7 2:00pm Jingle Bell Run North Beach Club House Narragansett, RI

Thursday, December 4 6:00pm Good Form Running Clinic Rhode Runner Community Room Providence, RI

Saturday, December 13 10:00am Westerly Nature Cruises Viking Marina Westerly, RI

Saturday, December 6 11:00am Save the Bay Seal Cruise Long Wharf Dock Newport, RI

Saturday, December 13 3:00pm Save the Bay Seal Cruise Long Wharf Dock Newport, RI

Sunday, December 14 11:00am Amica Downtown Jingle 5K and Elves 1K Rhode Island Convention Center Providence, RI Saturday, December 20 11:00am Save the Bay Seal Cruise Long Wharf Dock Newport, RI Saturday, December 20 11:00am Westerly Nature Cruises Viking Marina Westerly, RI Friday, December 26 1:00pm Nooseneck 18K (Seventh Annual) Tavern on the Hill West Greenwich, RI Saturday, December 27 10:00am Westerly Nature Cruises Viking Marina Westerly, RI


Sunday, December 14 10:00am 31st Christmas 10K Run & 3.3 Mile Walk Rogers High School Newport, RI

www.rifitmag.com | volume one issue nine


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

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Thanksgiving Day Challenge for Home and Hospice Care of RI ON LIGHT COLORED GARMENTS

30 Minute Cycle, 30 Minute Total Body Circuit, finished off ON withDARK a 5K. $20.00GARMENTS donation COLORED All proceeds go to Home and Hospice Care of RI. Sign up on our MindBody site at www.corefitprov.com

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Try our Myofascial Release Small Group Series with Melody Begin to understand the importance of restorative recovery work with myofascial release techniques November 28th, 10:30-11:25 AM December 5th, 10:30-11:25 AM December 11th, 10:30-11:25 AM

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63 273-CORE • www.corefitprov.com • coremve@gmail.com www.rifitmag.com | volume one issue nine



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