Volume 2 Issue 11

H E A LT H

WELLNESS

BEAUTY

R

FIT

F

volume two issue eleven

FITN

Winter Sports

FEATURED GUIDE TO

RI Fit News Local Fitness Enthusiast

LIFESTYLE

FREE

RI

PLUS

NUTRITION

Fitness Trends OR FITNESS TROUBLE

OUTDOOR ACTIVITIES AND

CONCUSSIONS

NEW ENGLAND SKI AND SNOWBOARD MO U N tmag.com T A I| N Dtwo I one R E eleven ConeT O 1R Y www.rifitmag.com www.riямБ volume | volume issue issue

HELPING YOU GET BACK TO LIFE THE LATEST TECHNIQUES AND

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RI

FIT FITNESS HEALTH WELLNESS

Gil Lantini Founder Ralph Coppolino Co-Founder

from the editor Dear Readers, It’s that time of year, the holiday season, which has approached must faster than I could have imagined. And as we bring you this issue featuring, dare we discuss the dreaded word: snow! I am reminded of what it felt like to be a little kid again, bubbling with excitement at the first sight of white flecks falling from the sky; full of eager spirit, dancing to the snow gods for a day off from school. I find that this issue is a sort of reminder as to how much fun winter can be: ice skating, skiing, snowboarding, snowshoeing and creating moments with our loved ones. And unlike most New Englanders claim (it’s hard for me to imagine we all don’t feel this way), I still have that same glimmer of excitement when that first snow falls and each time after. I do admit, it is terribly hard to roll out of bed when it’s cold but we’ve equipped you with some great tips for outfitting properly in the winter whether you’re heading out for a morning run or you’re gearing up to hit the slopes.

We’ve also included hearty, local foods to keep you healthy and fit and unique ways to de-stress while supporting local businesses during this crazy time of year.

During this holiday season, may you all take a moment to remember what it was like to find joy in little things like snow and also, to give beyond yourself in some way; which truly is the spirit of the holidays. Over the past 6 years, I have gathered with family and friends to deliver organic baskets for Thanksgiving to deserving families throughout the state. Last year, alongside a nonprofit called Delivering Hope, we delivered to 100 families! Although this year did not allow me the time or resources to deliver 100 baskets, I look forward to giving to a single family for the holidays. I may only impact a single family this year but if we all take part in helping in any way that we can it all adds up, which can go much further than you can imagine. You may even invoke spontaneous joy, much like that first glimpse of snow. So stay heathy, take the time to enjoy the snow and find spread some happiness this holiday season!

Cheers,

Mike Casale Senior Designer Amanda Repose Managing Editor Marketing Julia Cianciolo Courtney Kresge Lauren Bansbach Interns Kassandra Petrocelli Andy Guerrino Kelly Sobolewski Trumane Trotman Contributing Writers Bonnie Kavanaugh Corey McCarty Elizabeth Phinney Joy Adamonis Maryellen Fowler Dr. Michael Gottfried, DC Thiago Santos Zachary Lasky In our past September issue, our featured Fitness Enthusiast Nate Charpentier is the owner of GrassFed Farmacy.

Visit www.grassfedfarmacy.com for more information.

www.facebook.com/rifitmag twitter.com/rifitmag 401 831 7779 info@rifitmag.com www.rifitmag.com 1343 Hartford Avenue, Suite 24 Johnston, RI 02919

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RIFIT | Fitness, Health and Wellness

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

contents

volume two issue eleven

Inside This Issue

9 Winter Markets and Harvest Calendar

13

10 Fit News 14 Mountain Directory 17 How to Properly Dress Warm in the Winter 18 Fitness Enthusiast 20 Fitness Strategies for Mountain Athletes

18

23 Fit Kids 24 Bulletproof Goal Setting 28 Fitness Trends or Fitness Trouble 31 Fit Over 50

34

33 What Would Jerry Rice do?

34 Outdoor Activities and Concussions 36 Hydrotherapy Healing in Rhode Island 38 Clean Cooking 39 Fit Bits

ON THE COVER H E A LT H

WELLNESS

BEAUTY

Featured FIT Guide To

volume two issue eleven

FITNESS HEALTH WELLNESS

Winter Sports RI Fit News Local Fitness Enthusiast

LIFESTYLE

RI

FIT PLUS

42 Events

NUTRITION

FREE

RI

FEATURED GUIDE TO

40 Gift Guide

28

Fitness Trends OR FITNESS TROUBLE

OUTDOOR ACTIVITIES AND

CONCUSSIONS

N E W E N G L A N D S K I A N D S N O W B O A R D M O www.riďŹ U N tmag.com T A I N| volume D I one R issue E Cone T O 1R Y

Winter Sports New England Ski and Snowboard Mountain Directory

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www.rifitmag.com | volume two issue eleven

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RIFIT | Fitness, Health and Wellness

Harvest Calendar November & December Fresh in Season Cranberries Apples Turnips Winter Squash Swiss Chard Radishes Mushrooms Carrots Collards Brussel Sprouts Thyme Rosemary Cabbage Broccoli

Available from Storage Maple Syrup Beets Honey Garlic

Available Year Round Wheatgrass Local Eggs Free-Range Poultry, Beef Cold-Pressed Juice Artisanal Breads/Pastries Local Dairy Cold-Brewed Coffee Locally Caught Seafood Microgreens

Indoor Wintertime Farmer’s Markets SATURDAYS

Aquidneck Growers’ Market 9 am to 1 pm Newport Vineyard & Winery 909 East Main Road Middletown, RI Coastal Grower’s Market 10 am to 1 pm The Dye House at the Lafayette Mill 650 Ten Rod Road North Kingstown, RI Farm Fresh RI 9 am to 1 pm Hope Artiste Village 1005 Main Street Pawtucket, RI Mount Hope 9 am to 1 pm 250 Metacom Ave Bristol, RI South Kingstown Market 10 am to 2 pm Peacedale Mill Complex 1425 Kingstown Road Peacedale, RI

TUESDAYS

Thundermist Health Center 2:30 pm to 5:30 pm 450 Clinton Street Woonsocket, RI www.rifitmag.com | volume two issue eleven

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Local Fi

Blue Cross & Blue Shield of Rh

FOCUS ON SIMPLIFYING, COORDINATING CA

Blue Cross & Blue Shield of Rhode Island (BCBSRI) is offering seven BlueCHiP for Medicare options to fit every lifestyle and budget during Medicare’s Annual Enrollment Period for the upcoming 2016 plan year. The redesigned $0 premium BlueCHiP for Medicare Advance is the result of unique partnerships BCBSRI established with local providers, featuring a network in which each member’s primary care doctor coordinates a broader medical team focused on his or her healthcare needs. In addition to making healthcare simple, this shift toward advance care networks enhances quality and improves patient experiences.

One of the seven Medicare Advantage plans available to eligible Rhode Island residents is BlueCHiP for Medicare Extra (HMO-POS), which provides lower cost sharing and out-ofnetwork coverage. BCBSRI will also continue to offer two Blue Medicare Rx Prescription Drug Plans and its Plan 65 Medicare Supplement products.

All BlueCHiP for Medicare plans include programs to encourage

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RIFIT | Fitness, Health and Wellness

and help Medicare members maintain a healthy lifestyle.

Members enjoy benefits including:

•

• • • • • •

BlueCHiP for Medicare Dental, which members can choose to add to any BlueCHiP plan and features coverage up to $1,000 per calendar year (members choosing this option benefit from a just one ID card and premium payment).

Various fitness benefits built-into most plans; five of seven plans include Living Fit, an unlimited-use membership at a participating network health club for $5 per month.

Personalized care coordination with BCBSRI nurses In-home health visits, no cost comprehensive health assessment to identify healthcare needs; Expert service from the dedicated BlueCHiP for Medicare Concierge Team Free wellness screenings and programs for asthma, chronic obstructive pulmonary disease, diabetes and heart disease Nutrition counseling with $0 copay at network providers; and Healthy Living newsletter, a quarterly newsletter just

it News

hode Island Medicare Offerings

ARE FOR 2016 ANNUAL ENROLLMENT PERIOD

for BlueCHiP for Medicare members, packed with healthy recipes, exercise tips, and helpful info about benefits and services.

BCBSRI is proud of its continued success in achieving a 4.0 Star rating from the Centers for Medicare & Medicaid Services (CMS) for all BlueCHiP for Medicare Advantage Prescription Drug plans. Medicare evaluates plans based on a 5-star rating system. Star Ratings are calculated each year and may change from one year to the next. We remain committed to continuing to provide high quality Medicare Advantage options to our members. The CMS Star Ratings are a valuable benchmark for the quality of Medicare Advantage plans. The program is based on a series of clinical measures, as well as customer satisfaction and operational efficiency, and guides consumers in comparing quality between Medicare Advantage plans.

Between October 15 and December 7, 2015, eligible seniors can enroll or make changes to their Medicare plan, which go into effect on January 1, 2016. Due to federal guidelines, this

approved period is the only time of year seniors already enrolled in Medicare can change plans.

For Medicare-eligible seniors looking for more information, BCBSRI is hosting meetings about its Medicare options across the state in October, November, and December. To find a convenient meeting date and time, additional information, or to shop for BCBSRI’s BlueCHiP for Medicare Advantage, Supplement and Prescription Drug Plans, visit BCBSRI.com/ Medicare from any desktop, smart phone or tablet.

Customers can also contact BCBSRI at 1-800-351-BLUE (2583) or TTY: 711, or visit us at any one of our three convenient retail locations: • Cowesett Corners, 300 Quaker Lane, Warwick • Bell Tower Plaza, Unit 18, 576 Metacom Avenue, Bristol • George Washington Highway (Lincoln Mall), Lincoln All three locations are able to provide sales and service to customers during open enrollment season and beyond. www.rifitmag.com | volume two issue eleven

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Local Fi Gloria Gemma Donates to Rhode Island Department of Health’s Women’s Cancer Screening Program The Gloria Gemma Breast Cancer Resource Foundation kicked off Breast Cancer Awareness Month by hosting the first annual Pink Ribbon Tea at the State House and presented a check to the Rhode Island Department of Health’s Women’s Cancer Screening Program (WCSP), in the amount of $17,760, from the sale of the Ribbon of Hope license plate.

This is the second check given from the sale of license plates, which hit the road in September of last year. The initial check was for $18,500. With a one-time fee of $41.50 for the license plate, $20.00 from each license plate is donated to WCSP and $21.50 covers the production costs. The Foundation receives no money from the sale of this specialty plate; in fact, it actually costs the local organization to process the orders. In addition, the Foundation has been providing support to the WCSP since 2011, and to-date has given the state organization over $86,000.

The WCSP has provided no-cost pelvic exams, Pap tests, HPV tests, clinical breast exams and mammograms to eligible Rhode Island women since 1995. They also cover the cost of many diagnostic tests. And, with the introduction of the Affordable Care Act in 2014, WCSP made changes to its program to help eligible insured women pay their deductibles and co-insurances for procedures related to breast and/or cervical follow-up diagnostic care.

“The need for the type of assistance that the Women’s Cancer Screening Program provides is great in Rhode Island. We are contacted often by Rhode Island women who need this kind the types of services they [WCSP] provide,” said executive director of the Foundation, Maria Gemma.

For more information on the foundation and how to purchase a Ribbon of Hope license plate, please visitwww.gloriagemma.org.

About the Gloria Gemma Breast Cancer Resource Foundation

The Foundation’s journey began in 2004, two years after the local nonprofit’s namesake lost her fight with breast cancer. Back then, hardly any local support and education resources existed for a disease that 1 in 6 Rhode Island women will be diagnosed with in her lifetime. Since then, the organization has directly touched the lives of tens of thousands of individuals affected by breast cancer with life-changing information, programs, and services.

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RIFIT | Fitness, Health and Wellness

it News RI Mentoring Partnership to Host FIRST EVER Obstaplunge for 5th Annual Frozen Clam Fundraiser

Is diving into the frigid waters of Narragansett Bay to help a good cause not enough of a challenge for you? The RI Mentoring Partnership and its community partner Laid-back Fitness are proud to announce Rhode Island’s (and perhaps the world’s) first-ever Obstaplunge. It’s a new and exciting addition to our annual New Year’s Day fundraiser “The Frozen Clam Dip.” The event will once again be held at Goddard State Park Beach in Warwick at noon on New Year’s Day 2016.

Participants will have the choice of a traditional plunge or they can add to the challenge by completing a ¼-mile obstacle course that finishes by joining the traditional plungers in the icy water. The course will be made up of 2 natural and 4 man-made obstacles that will be doable for all ages and abilities.

Last year, over 150 people took part in the traditional plunge held at the event, raising over $7,500 for the RI Mentoring Partnership. “We hope the added challenge of an obstacle course will bring out a whole new group of people to share in this experience, and support youth mentoring in Rhode Island,” says Jo-Ann Schofield, President and CEO of the RI Mentoring Partnership. “We strive to make our fundraising events both successful and fun to be a part of,” adds Schofield. “The Frozen Clam is one of our favorites. It provides a feeling among the participants that we’re all in this together; it is a sentiment that is also an important part of our work with mentoring.”

RIMP will offer early-bird registration. Those who register online via RIMP’s website www.mentorRI.org by December 15 will pay $25 for the traditional plunge and $35 for the Obstaplunge. After that date the registration rate increases to $30 and $40 respectively. Traditional plungers will receive a “Frozen Clam” t-shirt while Obstaplungers will receive a long sleeve t-shirt. As part of the registration process all Plungers and Obstaplungers will be required to sign a waiver, those under the age of 18 must have a parent or guardian sign their waiver, so they must be present if their child is registering at the event.

The 5th Annual Frozen Clam Dip featuring the first-ever Obstaplunge will be held on January 1st 2016 at noon at Goddard State Park Beach in Warwick. For more information about how you can take part in the plunge, volunteer, or sponsor the event please contact the RI Mentoring Partnership at 401-732-7700 or visit our website www.MentorRI.org. www.rifitmag.com | volume two issue eleven

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Ski Mohawk Mountain Cornwall, Connecticut www.mohawkmtn.com Base: 950ft Summit: 1600ft Vertical Drop: 650ft Longest Run: 1.5 mi Snow Making: 100ac Ski Sundown New Hartford, Connecticut skisundown.com Base: 450ft Summit: 1075ft Vertical Drop: 625ft Longest Run: 1 mi 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 14

For

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

More

RIFIT | Fitness, Health and Wellness

information

on

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

Winter

Sports

i andSnowboard Ski Butternut Great Barrington, Massachusetts www.skibutternut.com Base: 800ft Summit: 1800ft Vertical Drop: 1000ft Longest Run: 2.5 mi 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: 2 mi 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

in

New

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

England

Visit

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

www.rifitm a g . c| volume o mtwo issue eleven www.rifitmag.com

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FITNESS

T H E

P R O P E R

WAY

T O

WELLNESS

Dress Warm In The Winter

by Zachary Lasky, RI

Winter gets a bad rap in this part of the country. Aside from the holidays and New Year celebrations, many New Englanders think of winter as that long period of time we have to “deal with” after hitting the beach all summer long and enjoying the beautiful foliage in the fall. It’s wet, it’s cold and it can be miserable. Yet, living in New England, we are blessed with close proximity to beautiful mountains including the White Mountains in New Hampshire and the Green Mountains in Vermont, as well as many other beautiful outdoor oases. I’m excited to share with you the proper way to dress to stay warm and dry and enjoy the winter so that you no longer have to consider the winter months an excuse to be a couch potato.

Contrary to popular belief the way to stay warmest is not to find the thickest, bulkiest jacket possible and end up looking like the Michelin man. Rather, the most reliable standard is the three-layer method of dressing for the elements. It all starts with your base layer. Most base layer is made out of polyester or something similar like polypropylene and is designed to move moisture away from your skin so it can evaporate and keep you dry. For winter many base layers have an added layer of merino wool for extra warmth.

HEALTH

This brings us to the last of the three layers, which is your jacket. Selecting the proper jacket is absolutely vital to how much you will enjoy whatever activity it is that you are dressing for. For a frigid, yet sunny day, I would recommend something with down insulation. Your body will act as a natural heating method and the down feathers inside will trap the heat for maximum warmth. If you are skiing or going to be experiencing some foul weather, you will want a jacket that is waterproof. Since it is less common to find down jackets that are waterproof, you may look for something insulated with Primaloft, which is the warmest and lightest weight synthetic insulation on the market. Primaloft comes in a variety of weights for different levels of warmth, and since it is a thinner layer within a jacket instead of a “fill” like down, it is easier for manufacturers to work with.

So whatever your favorite winter activity is, whether it be hitting the slopes or just walking around town, remember your rules for dressing warm and enjoy getting off the couch!

Zachary Lasky is the manager of the family owned, Helly Hansen Newport.

Zachary has a passion for the outdoors and is a big time skiing enthusiast.

Helly Hansen Newport is a premier outfitter for all of your outdoor gear needs from skiing to sailing to just staying dry on a rainy day.

Visit bigweathergear.com for more information.

Next, on top of your base layer is your mid layer. For me the perfect mid layer is something not too heavy but still very cozy.

My choice is a thick fleece or if it is really windy a softshell jacket. A 200 g polartec fleece is extremely comfortable and is not going to feel too bulky under your outer layer. The benefit of a softshell jacket is that it’s an outstanding wind block solution, preventing wind from penetrating through to your body, thus helping you to stay warm.

Contrary to popular belief the way to stay warmest is not to find the thickest, bulkiest jacket possible and end up looking like the Michelin man.

www.rifitmag.com | volume two issue eleven

17

Kaitlin Gregg

Goodman City/Town of Residence: Providence, RI Age: 28

Occupation: Professional Runner and Health and Wellness Consultant Your sport or fitness activity: Running Recent events you’ve participated in: USA 5K Road Championships/CVS 5K; USA 10-Mile Road Championships/Twin Cities 10-Miler Events planned for the future: 2016 USA Olympic Trials in the marathon and 10,000 meters What is your proudest fitness accomplishment?

My proudest fitness accomplishment is qualifying for the 2016 Olympic Trials in my debut marathon. The marathon is an incredibly challenging, humbling event, and I struggled in the later miles of the race. However, I was able to push through the difficult miles and press on to finish in 2:39:29, qualifying me for the 2016 Olympic Trials.

I was happy to share this special moment with my family, who were at the race to support and cheer me on.

What motivates you?

The desire to reach my athletic potential.

Best local eats: Seven Stars Bakery, Garden Grille Cafe, Red Stripe What’s on your nightstand?

Earplugs, an eye mask (quality sleep is important!), The Sports Gene by David Epstein, and a glass of water (stay hydrated!).

Favorite cheat meal/snack: Any dessert! Ice cream or a cupcake are my guilty pleasures.

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RIFIT | Fitness, Health and Wellness

Best thing about living in RI: The beaches! I love going for a long run on a weekend morning and then heading down to Newport or Narragansett to spend the rest of the day relaxing at the beach. I’m a California native, so coming from a large state, I love the accessibility of everything in Rhode Island.

One thing people don’t know about you: Most people know me as an elite runner, but they may not know that I am also a coach. In 2015 I started Training Joyfully, an online training program for runners of all abilities. I coach athletes to achieve new personal bests and help them reach their help and performance goals.

Favorite quote: “Do what you can, with what you have, where you are.”

-Theodore Roosevelt Fitness tip for RI Fit Readers: To keep your fitness routine fresh, change up your location!

If you always run the same route or go for a bike ride along the same path, switch things up and explore a new trail.

Rhode Island is very accessible, so take advantage of our small state to discover a new place to be active outside – you’ll enjoy the new point of view and it will help keep you motivated to maintain your fitness regimen.

P I L AT E S makes the ordinary person feel

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(401) 741-5106 www.rifitmag.com | volume two issue eleven

19

FITNESS

Fitness Strat Mou WELLNESS HEALTH

by Maryellen Fowler, RI

Mountain athletes are a rare breed! If you enjoy the thought of cold outdoor mountain sports here are a few strategies in the gym and on the slopes to keep you going all winter.

Function Over Form

Don’t build bulk. Build muscular strength that increases your ability outside the gym. Strength training sessions should have an emphasis on an increased functional outcome.

Mimic the movement of the sport in your workout with a nod to eccentric leg strength.

Hips And Legs Are King

It is all about the legs and hips. Mountain sports begin and end with the leg. Exercises like back squats and loaded walking lunges, add strength without significant muscle weight gain. Mountain athletes typically suffer from lower

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RIFIT | Fitness, Health and Wellness

back spasms. Working the ancillary muscles (rotator brevis and longus) help to correct the muscular imbalances and solve the back pain.

The Core Is Queen

The leg and the hip use the muscles of the core to stabilize.

The limbs are always vulnerable to injury in mountain sports.

Core strength leads to better balance. Better balance helps the athlete to correct a bad landing or fall. In the event of a bad spill, the body can take a big hit and remain intact. The Turkish Get Up is a great way to develop balance and core strength.

Calories Matter

Eat clean and eat enough. Outdoor winter mountain sports burn a crazy amount of calories. We all know the difference between refueling and just plain over eating. Hard workouts do not justify gorging on junk. The food you eat will power

FITNESS WELLNESS

tegies for the HEALTH

untain Athlete Outdoor winter mountain sports burn a crazy amount of calories. We all know the difference between refueling and just plain over eating. your next workout. Think before you lift that glass or fork.

Pack snacks to keep you sharp and well fed.

Wear Layers

Start with your base layer to wick away moisture. Moving perspiration away from your skin helps to prevent hypothermia. Stay from cotton tees and turtlenecks. Cotton stays wet and wet skin chills rapidly. Look for smart wools or synthetic layers to avoid hypothermia.

Your middle layer should insulate and retain heat by trapping the air close to your body. In very cold dry conditions, look for down. Down only works when it is dry.

So look for water-resistant down or wool for wet cold conditions. Classic fleece is lightweight, breathable and insulate in both wet and dry conditions. However, it is more bulky and unless you look wind fleece, the wind permeates it easily.

The top layer is all about weather protection. The shell protects from wind, rain or snow. An outer shell is important especially in bad weather. If wind and water are allowed to penetrate the top layer you will be at risk of hypothermia.

Get a top layer that fits easily over your top layer and does not restrict your movement.

Plan Ahead

Don’t start and end your mountain season on the first day.

Start with smart training. Make sure you are prepared physically! Ensure you have fueled your body with good food and plenty of water. Dress for success. Enjoy the winter --there is nothing better than cold weather exercise!

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 two issue eleven

21

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RIFIT | Fitness, Health and Wellness

VP FITNESS, LLC 10 Dorrance St., Ste. 200 Providence, RI 02903 P: 401-479-7099 F: 401-383-3099 www.vpfitness.net M-F 5:30 am – 9:00 pm Sat/Sun 7:00 am – 4:00 pm

5 Helpful

Steps To

Introduce

ICE SKATING

by Joy Adamonis, RI

While ice skating is a wonderful activity that can be enjoyed all year round (in an indoor rink of course), most people find ice skating synonymous with the colder months. So, as the colder months approach this is a great time to introduce your little ones to all the fun that can be had on skates! Follow these five steps to help make the introduction a successful and enjoyable one!

1. Find A Beginner Friendly Rink

A beginner friendly rink is perfect for introducing anyone to ice skating because they usually provide walkers and/ or crates for children to lean on. While you don’t want them to become dependent on the help of the walker/crate, it is a great starting point to help them feel more confident when they get on the ice for the first time. Also, if there are other beginners on the ice, your child might not feel as if they are alone in learning this new skill.

2. Dress Warmly

First and foremost, a helmet is very important ice skating attire. A bike helmet will do just fine, as long as it still fits from last season. Dressing in layers is always a great idea.

Gloves, not mittens tend to be the #1 choice for keeping their fingers warm. Try and stay away from snow pants as they can become slippery when wet. Fleece pants or sweatpants work perfectly to keep them warm and dry. If you purchase new skates, make sure to get them sharpened and have your little ones try them on first. Rental skates are constantly being sharpened there is no need to ask.

3. Teach Your Kids To Fall Correctly

Once your child has their balance on the ice, teaching them to fall correctly should come before any tricks. Kids and beginners of all ages will fall many times. Knowing how to fall appropriately can help them from hurting themselves.

Have them bend their knees, lean to one side and gently go down. To properly get back up, have them kneel on both knees with their back straight.

Tell them to bring one skate to the ice and push on their knee to stand while bringing their other skate to the ice. Slowly have them stand up while keeping their back straight the whole time.

4. Teach Your Kids To Stop Correctly

Once your child has a good rhythm on the ice, they will need to come to a stop --eventually! This is an important technique to learn because with increased speed and overall ice safety, the need to stop becomes apparent. Have your child stand with their toes touching and make an inverted V-shape with their feet. Once they have that posture, they will then need to push through the inside of the blade to create movement on the ice. Point out the ice shavings on the top layer of the rink, this means they are successfully completing what is called a snow plow.

5. Practice The Art Of Patience

All kids are different and reach milestones at different times than their peers. Ice skating is no exception. While the ice may feel more natural for some kids, it may take a little longer for others to feel comfortable. Positive feedback is key!

Focus on what they are doing great and use positive words to describe them on the ice. Encourage the progress that is being made rather than what else they need to work on. Be patient with them and they will be patient with themselves.

Another helpful tip is to limit the practice to less than 30 minutes to avoid exhaustion.

Use these steps to keep your child gliding happily all season long.

Joy Adamonis is a local freelance writer and blogger. She is a devoted mom and wife who enjoys living an active lifestyle. Running has transformed her life and helped maintain her 75-pound weight-loss. She advocates for positive body image, mental illness awareness and better education. Read more from Joy at www.mysensationalkid.com. www.rifitmag.com | volume two issue eleven

23

FITNESS

BULLETPROOF WELLNESS HEALTH

by Thiago Santos, 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 is personally important to you. If your goal isn’t personal or of high importance, the chance of you actually achieving it is slim and probably will not happen. Start out by asking yourself a very simple question: why? This might be difficult to answer, but it is paramount that you

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RIFIT | Fitness, Health and Wellness

FITNESS

F GOAL SETTING WELLNESS HEALTH

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 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.

Now that we have our SMART goal set, we can move on to the next step which is 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 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.

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 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.

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.

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 two issue eleven

25

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www.rifitmag.com | volume two issue eleven

27

FITNESS

Fitness Trends or WELLNESS HEALTH

Since the new millennium, th ways to exercise, that unless you ar is difficult to understand which prog 28

RIFIT | Fitness, Health and Wellness

FITNESS

r Fitness Trouble WELLNESS HEALTH

by Elizabeth Phinney, RI

The 60’s had Jack LaLanne, the 70’s - Richard Simmons, the 80’s - Jane Fonda and the 90’s - Susan Powter /“Stop the Insanity”. If you wanted to get into an exercise program, you knew where to start because that’s all there was! Since the new millennium, there are so many different ways to exercise, that unless you are in the fitness industry, it is difficult to understand which program is right for you. The choice you make will determine your success in reaching your goals and being the fit person you want to be.

Bootcamps and CrossFit, HIIT and Obstacle courses are very tempting to do because they look like so much fun and the people you see doing them are so fit, just like you want to be, right? What you don’t see is the time, effort and dedication it took to get to the stage they are at. When you start a new class in whatever the new trend is, you often feel awkward and out of place. You push yourself to keep up and more often than not, get hurt in the process. I recently met a 39 year old woman, 30-pounds overweight, who told me of her first (and last) CrossFit class. She was an active person who wanted to get fit. Her gym recommended CrossFit. It took her over a week to recuperate – her muscle tissue had been so badly damaged during that one hour workout, she could barely walk the next day.

We tend to forget that our bodies will pretty much do anything we ask them to do if they are able. So, when in a class or with a trainer, you are asked to do things, and if the body is able you go along with it – too often to your detriment.

So how do you know if a fitness trend is right for you? Do your research. Go to You Tube and watch a video or two about the kind of class you are curious about taking. If it looks hard, it probably is too hard for you. You need to do something easier to help build up to the more demanding program. If you can, hire a Personal Trainer and ask for an assessment and evaluation to determine your current strength and flexibility levels. They should be able to advise accordingly.

But, beware, that you can often be put in a program that is too difficult for you. If you have a trainer in their 20’s and you are in your 40’s, that trainer has no idea what a 40-year old body feels like. Unless you tell them what you are doing is too difficult, you will get hurt. Remember, your body will do it at the time. It is the next day(s) when you will pay the price.

Always keep in mind that the Fitness Industry is a business.

Just like any other business, creating new products is part of success. So, the industry will continue to come out with more and more gadgets and gizmos and trends for you to purchase and do. The irony is that most of the new trends and programs are targeting the millennials even though the fastest growing population is the Baby Boomers. So, if you are of the latter population, be careful!

Admittedly, in fitness we are truly dedicated to everyone we train to do the best we can for our clients. We do want to provide a variety/selection of programs that are safe so that everyone will want to partake and take control of their physical future.

Elizabeth Phinney is a certified Personal trainer with the American Council on Exercise. Her passion is fitness after forty-five and her mission is to inspire and teach people to take control of their aging by getting stronger and more flexible along with stopping and reversing aging issues. Visit www.FitnessAfterFortyFive.com for more information.

here are so many different re in the fitness industry, it gram is right for you. www.rifitmag.com | volume two issue eleven

29

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FIT O V E R

5 0

Joan Crothers

City/Town of Residence:

Wakefield, RI

Age: 69 Family:

Married to Jim for almost 48 years, two grown sons who are married and live out-of-state.

Two daughters-in-law and four grandchildren.

Your sport or fitness activity:

Yoga 4-5 times a week, and walking 3-5 miles six days a week.

What is your proudest fitness accomplishment?

Being an inspiration to my children and grandchildren.

What motivates you?

The community at All That Matters, where I practice yoga and the way I feel after I do so. General sense of well-being and health after walking.

Best local eats:

Crazy Burger, Coast Guard House, and Trio in Narragansett, Trattoria Romana, Matunuck Oyster Bar and Tong D 2 in South Kingstown.

What’s on your nightstand?

Jane Smiley, Greg Iles, Atul Gawande

One thing people don’t know about you: I have gone sky diving.

Favorite quote:

What do you like to do in your downtime?

Volunteer, read, knit and Sudoku.

“Never doubt that a small group of thoughtful, committed people can change the world. Indeed, it’s the only thing that ever has.” - Margaret

Best thing about living in RI:

Fitness tip for RI Fit Readers:

The beaches!

Honor your body, but move it!

www.rifitmag.com | volume two issue eleven

31

senior

SIGNATURE SERIES

Diabetes Resources for Older Adults

In the U.S., there are currently 29.1 million people living with diabetes and more seniors have diabetes than any other age group – 11.8 million, or 25.9 percent, of all people age 65 and older.

The American Diabetes Association and Blue Cross & Blue Shield Rhode Island are pleased to be launching the Diabetes Educational Boot Camp for Seniors this fall. The half-day events are designed to help seniors learn more about diabetes self-management and engage in cooking demonstrations and physical activities, and will be offered at senior centers throughout the state.

Please consider joining us at either of these two FREE events!

Friday, November 20, 2015 9am-1pm

Newport County YMCA 792 Valley Road Middletown, RI 02842 401-847-9200

Tuesday, December 8, 2015 9am-1pm

Woonsocket Senior Center 84 Social St Woonsocket, RI 02895 401-766-0516

Please call to register. The event is FREE, but registration is requested. Open to seniors living with diabetes, caretakers, family members, etc. Come to learn more about managing diabetes!

Brought to you by

Blue Cross & Blue Shield of Rhode Island is an independent licensee of the Blue Cross Blue Shield Association.

for more information call 1-800-DIABETES

32

or visit www.diabetes.org/seniors RIFIT | Fitness, Health and Wellness

www.riďŹ tmag.com | volume one issue one

1

INJURY AND PREVENTION

WHAT WOULD JERRY RICE DO?

by Dr. Michael Gottfried, DC, RI

While doing some channelsurfing the other day, I came across A Football Life on the NFL Network. The featured subject was Jerry Rice. Besides going over the highlights of a 20-year career in the NFL, it showcased his rigorous training regimen, which included a four-mile run up a hill in Redwood City, California.

“The Hill” became Jerry Rice’s secret weapon. So much so that other NFL stars asked to train with him. Most could barely make it to the top on the first try. Yet many came back to train at The Hill as they felt it gave them an edge in the fourth quarter of games.

Do you want to know what Jerry Rice’s other secret weapon was?

Chiropractic care.

In fact, Jerry Rice was such a believer in chiropractic as a preventative measure against injury and treatment for injuries he has become a spokesperson for the Foundation of Chiropractic Progress, a non-profit dedicated to sharing the benefits of chiropractic care. And who better to be your spokesperson than somebody who played 20 years in a sport where the average career runs from 3.3 years to 6 years?

I did a lot of things to stay in the game, but regular visits to my chiropractor were among the most important.

camp, mini-camp, and pre- and post-season), 34 chiropractors conservatively give 16,320 to 27,200 adjustments to NFL players in just 120 days.

You could probably double or triple those number if you take into consideration the adjustments players receive from their personal chiropractors.

So why do players who make a living playing one of the world’s most dangerous and injury-plagued sports opt for chiropractic? It’s quite simple.

Chiropractors treat the whole person— not just the injured area—tailoring a comprehensive program aimed at injury avoidance.

Regular chiropractic care can also minimize the impact of injuries due to its emphasis on overall wellness, nutrition and use of soft-tissue treatment methods, including instrument-assisted soft-tissue mobilization.

Chiropractic care does not guarantee you will play like Jerry Rice. But when it comes to staying healthy while playing a sport or participating in an activity you love, can you think of a better role model?

The NFL has long been a subscriber to chiropractic care as nearly every team employs a team chiropractor.

In fact, according to Professional Football Chiropractic Society’s website:

“I did a lot of things to stay in the game, but regular visits to my chiropractor were among the most important.”

- Jerry Rice

The average pro football chiropractor renders 30 to 50 treatments per week during the season. With the in-season (game-playing) duration lasting 16 weeks (not including quarterback

Dr. Michael Gottfried is president of The Chiropractic Society of Rhode Island (CSRI) and owner of Aquidneck Chiropractic in Middletown, RI. CSRI, founded in 1918, is one of the oldest chiropractic associations in the country and represents more than 60 of the practicing chiropractic physicians in the state of RI. For more information, call (401) 207-0700 or visit www.RIchiro.org.

www.rifitmag.com | volume two issue eleven

33

WELLNESS HEALTH

Outdoor Activitie

& Concussion

What You Should Know

34 1

RIFIT | Fitness Fitness,Health Healthand andWellness Wellness

es

ns

WELLNESS HEALTH

Each year, more than three million people—from grade-school kids who crash their bikes to adult athletes who collide in midair—hit their heads hard enough to sustain a concussion.

by Corey McCarty, RI

Concussions are serious at any age. Each year, more than three million people—from grade-school kids who crash their bikes to adult athletes who collide in midair—hit their heads hard enough to sustain a concussion. And every year, according to the U.S. Centers for Disease Control and Prevention (CDC), that number goes up.

Concussions not only affect children and teenagers playing team sports, but also active adults who enjoy extreme sports. Head and neck injuries account for 11.3% of athletic injuries nationally, according to a 2014 study from the American Academy of Orthopedic Surgeons, but according to the American Alpine Club, 60% of all reported climbing accidents in the United States last year were due to slip and fall accidents on rocky terrain. Other risk factors for concussions include falling objects and collisions with other people participating in the activity with you. Snowboarding accounts for one in three extreme sports concussions, and skiing another 25%.“While every concussion is serious, they are typically not life-threatening and most individuals eventually get better with treatment,” says Neha Raukar, M.D., a sports medicine physician and concussions specialist with Brown University. However, she emphasizes, “You have to take the time to recover. If you don’t, and then you sustain another concussion—that’s where your symptoms can become much worse, and you can really get into trouble.”

In the days that follow a fall, many individuals often describe symptoms like “feeling foggy” and “tired all the time.” These symptoms can worsen if the patient is untreated or if they continue to participate in activities where they are at risk of receiving another concussion.

Concussions often make patients feel restless and unable to focus through daily life activities, such as work or school.

Signs and symptoms of concussions typically fall into four categories: cognitive, physical, emotional, and sleep. If you are experiencing any changes in memory and information recognition, dizziness, or changes in your mood or your sleep cycle after any kind of head trauma, contact your doctor or seek urgent care immediately. Some insurers, like Blue Cross Blue Shield of Rhode Island, offer their members telemedicine services that allow their members to have a real-time consult with a licensed clinician on a phone, or tablet as well as a 24 hour nurse line. These on-call providers can ask the right questions and help make determinations about next steps, whether it’s

seeking urgent care or following up with a primary care provider in the coming days.

For those who have suffered a concussion, continue the activities you love with caution. After a concussion the brain is more sensitive to damage. So while you are recovering, it is essential you avoid activities where you may be injured a second time.

What should you do if you suspect you have a concussion?

•

Take a pause in the activity. A concussion is

a type of traumatic brain injury, so if there’s any question at all that you or a member of your group has suffered one, stop your activity immediately.

Do not wait to get to the summit or your next scheduled water break to assess the situation.

You don’t have to be knocked out—or even have trouble walking—to have a concussion.

The signs can be more subtle, like dizziness or changes in mood. Only about 10% of people with concussions lose consciousness.

•

Look for signs and symptoms. Concussion symptoms vary and may take up to 24 hours to become apparent. Possible signs and symptoms include a dazed look, confusion, dizziness, forgetfulness, headaches, nausea, tiredness, irritability, and depression. “Fogginess” is common, as is sensitivity to light or noise.

•

See your doctor. If you suspect a concussion, it’s important to see a healthcare professional right away. If serious symptoms like dizziness or blurred vision are immediately obvious, head for urgent care or the emergency room.

•

Don’t rush back to your routine. The latest research suggests that concussion treatment should be customized according to symptoms.

While many of those who suffer a concussion miss school or work, others return to their normal routine right away. The key: Listen to your doctor, and know that concussions don’t heal overnight.

Remember, prevention is the best “cure” for a concussion. Wear a well-fitting helmet, pay attention to those around you, and know your limits to reduce your risk in the first place.

Corey McCarty is an athlete and dad of two young hockey players. When he is not coaching youth hockey for the Providence Junior Friars, he prides himself on inspiring healthy athletes of all abilities through his role on the Special Olympics Rhode Island Board of Directors. Corey has been with Blue Cross & Blue Shield of Rhode Island for over 15 years and currently serves as the Vice President of the Consumer Segment for the Customer Advisory Solutions Team.

www.rifitmag.com www.rifitmag.com| volume | volume twoone issue issue eleven one

35 2

FITNESS WELLNESS HEALTH

the bod

HYDROTHERAPY HEAL A tranquil, calm oasis nestled on Thames Street in Newport, RI offers a unique form of therapy know as hydrotherapy brought to Rhode Island by owners, Harmony Oschefski and Cedar Hwang. Inspiration behind the concept organically unfolded in part due to the sisters’ worldly travels and their professional backgrounds.

Harmony has a BSc in Human Kinetics and has always been fascinated with complimentary health and the human body her entire life. “The idea of “health through water” is an extension of the fundamentals learned throughout my academic career and general quest for complimentary health. This business is a culmination of so many wonderful adventures and experiences, both playfully and professionally. It’s a feeling that is so wonderful (and is hard to put into words) to know that what you are doing is helping people, providing for your family and a whole lot of fun at the same time. I wish everyone this peace,” explains Harmony. Cedar has always been surrounded by water as a professional sailor for 18 years who eventually was Captain of America’s Cup Yacht Heritage. With neck issues and the realization that she would be unable to sail long-term, the universe united her with an opportunity to heal through and continue to work with water. They later came together to bring hydrotherapy to Newport.

During the restorative water journey, visitors are greeted with a glass of lemon water. The design of the spa suggests each detail was carefully thought out, down to the soft linens and fresh cut flowers in the dressing room. There is a beautiful painting of Buddha sitting under a Bodhi tree in the hallway just as you enter the water journey, delicately painted by coowner Cedar who selected most of the art work in the space.

Above the Dead Sea Salt pool and Jacuzzi, there is a bold 20ft. cross section of a geode on the wall that is astounding.

A small card guides each visitor on their personal journey to

36

RIFIT | Fitness, Health and Wellness

the present moment. When taking part in the water journey, visitors have access to the following features: • • • • • • • • • • •

Epsom Salt Pool – 104 degrees Dead Sea Salt Pool – 98 degrees Cold Plunge Pool – 55 degrees Aromatherapy Steam Room Full Spectrum Infrared Sauna Traditional Dry Sauna Relaxation Room 2,000 square foot outdoor Zen garden Robes, towels, sandals, private lockers Private showers with organic body & hair wash NO TIME LIMIT – Stay as long as you like

Visitors move between warmth and cold throughout the journey signaling the body’s cells to enter into a state of detoxification, releasing toxins and restoring oxygen-rich blood to the entire body. Harmony elaborates more in-depth about the process: “The action of heat: dilates blood vessels, causing more blood to circulate near the surface of your skin. This action bathes

As people encounte a daily, even minute-to-m allows the gift of re

FITNESS WELLNESS HEALTH

dhi spa

ING IN RHODE ISLAND cells in oxygen-rich blood and allows a small amount of toxins to be released through the skin.

The action of cold: constricts your capillaries, and shunts the blood to the core. It is here that the majority of toxins are removed as the blood filters through the internal organs. The blood is then replenished with fresh oxygen and pumped back to the rest of the body to begin the ongoing cycle. The process of stimulating the circulatory system with hot and cold, detoxifies and bathes your cells in fresh oxygen-rich blood; bringing youthfulness to your mind and body.

The infrared [sauna] in particular facilitates a sweat on a cellular level as opposed to the traditional method of heating the air around you and in turn warming your body causing it to sweat. This action allows for a deeper more concentrated sweat, which releases more heavy metals and toxins stored in the body. In addition, because the infrared only gets as hot as 115 to 130 degrees F, the temperature is milder and allows people with heat sensitivities and other medical conditions to enjoy it without causing the heat inducing contraindications that some people, such as elderly, may encounter in a traditional sauna.”

er toxins and stresses on minute basis, hydrotherapy estoring the system

The water journey however, is only a small feature when alongside the other restorative services that their spa offers.

“We wanted to offer full body treatments as well as facials so we built a wet treatment room outfitted with a top of line Vichy shower. This is a 5-headed massaging shower used to rinse our guests down after body scrubs, wraps, and muds while they relax on a waterproof massage bed. Our experienced estheticians and massage therapists have helped to make us 5 star spa. We offer Swedish, Couples, Deep Tissue, Sports, Pre-Natal, and our Signature bodhi with extras that delight.

Combining any of our treatments with the water journey creates the ultimate spa experiences!” says Harmony.

A full range of skin care provided by the natural, organic skin care line called SHIRA includes a variety of product lines to address all skin types naturally. The bodhi spa uses their organic fruit inspired line in their most popular series of facials including the Organic Detoxifying, Organic Soothing and Organic Hydrating facials. “I love this line because after personally trying many lines from other companies, SHIRA felt the most nourishing on the skin and addressed all skin types – from youthful problem skin to advanced anti-aging skin care,” says Harmony. “Our estheticians are experienced professionals who are wonderful at suggesting the proper skin care treatments and products for our guests.”

As people encounter toxins and stresses on a daily, even minute-to-minute basis, hydrotherapy allows the gift of restoring the system at the bodhi spa, without a timeline.

“There is, without question, a need to relax and rejuvenate in a truly healthy atmosphere. There is no time limit imposed when you’re in the water journey so there is never a sense of urgency to leave and move on to the next thing.” This could be perhaps the best gift you allow for yourself or a loved one, especially during the holidays. For more information visit www.thebodhispa.com. www.rifitmag.com | volume two issue eleven

37

CLEAN COOKING Recipe of the Month Cranberries and Quinoa by Bonnie Kavanaugh Cranberries are a one of three native “super” berries alongside blueberries and Concord grapes. They provide a powerhouse of nutrients for mere cents per serving.

Cranberries cover 24% of the daily adult requirements of vitamin C, potassium, magnesium, zinc, iron, riboflavin and is loaded with proanthocyanidins which clinical research proves to be very good for cardiovascular, urinary and immune system health. Cranberries contain a constituent that prevents bacteria from adhering to surfaces making it more difficult for infections to occur.

Daily consumption of cranberries can prevent urinary tract infections in those prone to these types of infections.

Local cranberry producer, Fairland Farm, LLC was formed to become stewards of a continuing agricultural history of Southeastern, Massachusetts. Some of the bogs in Fairland Farms care existed prior to the Civil War. Not only is the farm mindful to the benefits of the food industry from the growing of cranberries but are reminded daily that the surrounding support land, whether it be upland or lowland, is a significant resource for the various plants and animals that exist within the bogs borders.

INGREDIENTS 2 cups of quinoa 1/2 cup of sweetened dried cranberries (Fairlands’ no sugar variety can be substituted) 1/2 cup finely chopped onion 1 clove of garlic, finely minced 1 1/2 cups of mushroom or vegetable stock 1 tablespoon of freshly chopped thyme

1 tablespoon of freshly chopped oregano 1/2 cup of raw cashew halves 1 teaspoon of sea salt

DIRECTIONS (SERVES 4) 1. In a medium sized saucepan melt the butter and saute’ the onion and garlic until tender.

2. Stir in the rinsed quinoa and stir for about two to three minutes or until lightly toasted.

3. Add mushroom/vegetable stock and bring to a boil.

4. Reduce the heat and stir in thyme, oregano, salt and cranberries.

5. Cover and cook until all the liquid is absorbed; approximately 15 minutes.

6. Remove from heat and stir in cashews.

Note: The high protein content of quinoa makes this a complete meal with the addition of a side salad or a serving of greens.

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RIFIT | Fitness, Health and Wellness

Your body burns more

calories

when you exercise in cold weather

You’re just as much at risk for

dehydration

in the winter as you are in the summer

Wear a hat when exercising in the winter, your body is more likely to retain heat when you do so

Staying active in the Winter

is essential to maintain a healthy weight because our bodies have a tendency to store more fat in Winter months when we are more likely to gain weight

Your body produces more endorphins in the cold because your body has to work harder when exercising, leading to a

happier you!

Before an outdoor workout, warm up for

five minutes

indoors and then head outdoors.

The pre-warm up will help your body acclimate better to the cold www.rifitmag.com | volume two issue eleven

39

Winter Outdoo 2015

Get the most from your workouts while achieving peak performance using the ithlete phone app and finger sensor that measures the time-gap between heartbeats when you’re resting known as heart-rate variability. ithlete is the leader in affordable HRV measuring with unparalleled training guidance. The app is $8.99 and finger sensor is $59.49 available at myithlete.com | Fitness, Health and Wellness 40 RIFIT

Gift G

The mid-sized, semi-frameless goggles are the perfect component to a successful shred on the slopes. Created with Expansion View Technology, triple-layer face foam with micro-fleece facing and an anti-fog coating, you’ll love these inexpensive goggles that come equipped with large price tag quality. Available for $150.

oor Fitness

Guide

Prepare for winter training with this light-weight jacket with stretchable knit sleeves and a soft-shell core that will keep you warm during your workout.

Available for $159 on amazon.com.

Complete with everything you need to hit the mountain at a killer value! The bindings are lightweight and boots are ultra-durable paired with a fiberglass board that provides durability and flex, you will be ready to hit the mountain in style.

Available for purchase on amazon.com for www.rifitmag.com $299.

| volume two issue eleven

41

Saturday, November 21 1:00 pm Trustom Pond Bird Walk Trustom Pond South Kingstown, RI

Monday, November 30 5:30 pm Mountain Bike Monday Big River Management Area West Greenwich, RI

Sunday, December 6 10:00 am Cranston Holiday Ride Winter Western Hills Middle School Cranston, RI

Monday, November 23 6:00 pm Free Health Discussions 77 Franklin Street Westerly, RI

Tuesday, December 1 – Friday, December 20 2015 Christmas in Newport Historic traditions of the holiday season.

Newport, RI

Sunday, December 13 10:00 am Christmas 10K Run 15 Wickham Road Newport, RI

Wednesday, November 25 5:30 am Studio 4 Yoga on the Beach 365 Atlantic Ave Westerly, RI

Thursday, December 3 – Sunday, December 6 Wickford Village 30th Annual Festival of Lights Step back in time for the holidays!

North Kingstown, RI

Saturday, December 19 8:00 am Warwick Road Shop Ride 150 Lambert Lind Hwy Warwick, RI

Thursday, November 26 8:00 am Rotary Run for the Hungry Turkey Trot 5K Warwick City Park Warwick, RI Saturday, November 28 10:00 am Trot off Your Turkey 5K St. Luke’s School Barrington, RI

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RIFIT | Fitness, Health and Wellness

Sunday, December 6 10:30 am Amica Elves Kids Run 1K Rhode Island Convention Center Providence, RI Sunday, December 6 11:00 am Downtown Jingle 5K Rhode Island Convention Center Providence, RI

For More Events and Information Visit

www.RIFitMag.com

CORE CYCLING + FITNESS STUDIO

CORE PERSONAL TRAINING STUDIO

CORE PILATES MIND/ BODY STUDIO

High End Fitness Boutique!

Private Training and Sports Specific Training

SAME FAVORITE LOCATION

727 East Avenue, Blackstone Plaza

State of the Art Cycling Studio with Keiser M3 Bikes

Stadium Style Seating Signature Group Fitness Classes

727 East Avenue, Blackstone Plaza

Small Group TRX and MVe Chair Training

208 Governor Street, Providence

Offering A Variety Of Reformer Small Group Training Classes And Private Pilates Sessions Visit our MindBody Online Event page for details

FITNESS AND PILATES MIND/BODY STUDIO

Providence, RI

ON DARK COLORED GARMENTS

FOR FULL CLASS OFFERINGS & SCHEDULE VISIT COREFITPROV.COM

www.rifitmag.com | FITNESS AND PILATES MIND/BODY STUDIO

Providence, RI

CORE Center of Real Energy, formerly of 469 Angell Street, Wayland Square volume two issue eleven 43

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RIFIT | Fitness, Health and Wellness