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H E A LT H

WELLNESS

RI

FIT

BEAUTY

NUTRITION

LIFESTYLE

FREE

R

F

volume two issue nine

Celebrates Healthy Living

FITN

Yoga & Pilates

F e a t u r e d Guide

On The Cover Shania Johnson Raffa Yoga Fit Trainer And Yoga Teacher

PLUS RI Fit News Local Fitness Enthusiast

A FOUNDATION

FOR ATHLETIC TRAINING

F E A T U R E D : G U I D E T O P U M P K I N P I C K I N G I www.rifitmag.com N Ttmag.com H E |O C Etwo A issue N nine S www.riďŹ | volume volume one issue oneT A1T E


HELPING YOU GET BACK TO LIFE THE LATEST TECHNIQUES AND

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Jack Actual Arthrosurface Toe HemiCAP® Patient

ft) versus le ( n io s u f l toe s (right) n io t A traditiona lu o s ® e HemiCAP c a f r u s o r h t Ar

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RI

FIT FITNESS HEALTH WELLNESS

Ralph Coppolino Founder Gil Lantini Founder

from the editor Hello Readers, I began my yoga practice when I was 17. A close friend of mine mentioned that she was unable to drive to her yoga classes in the evening because she had suffered a brain aneurysm before we met and had difficulty seeing at night when driving. Given my nature to want to help, I offered to drive her because I saw how much her practice filled her life and I wanted to help her continue to do that. I was unaware of the benefits of yoga when I first placed my feet on a yoga mat but somehow that little thing that I was doing for someone else turned out to be just what I needed for myself; yet somehow my practice was completely selfless. Although it was unfamiliar, I knew that I found my guide in seeking inner peace. Yoga taught me how to access my presence, cope better and ultimately become a happier, healthier person and continues to do so today. What is so beautiful about the practice is that anyone can take part and the advantages overflow in abundance as we have featured in this issue on pg. 30. High-performance athletes like the individuals mentioned in Dr. David Dwyer’s article on pg. 27 practice yoga and there are many places in Rhode Island to practice including locations that we’ve featured in our Yoga and Pilates Directory on pg. 12. As crazy as it sounds, my friend knows that her aneurysm has given her the gift of a new life and its incredible how life works because it has had a ripple effect in my life as well. The opportunities to become more in tuned with our lives are out there we just have to find that thing that truly makes us vibrate and trust our instincts to open the door when opportunity presents itself. Shanti, Shanti, Shanti, (meaning peace in Sankrit)

Mike Casale Senior Designer Amanda Repose Editor Interns Lauren Bansbach Yadira Campos Andrea Canavan Marcella Giacoman Autumn Harrington Katherine Hickey Caitlin Williams Contributing Writers Joy Adamonis Maryellen Fowler Lauren Clarizio Sean St. Onge Dr. David Dwyer Nate Charpentier Stefani Gallagher Stephanie M. Cyr-Engro Lori Cipolla Dr. Kate Siner Heather Bryant

www.facebook.com/rifitmag twitter.com/rifitmag 401 831 7779 info@rifitmag.com www.rifitmag.com 1343 Hartford Avenue, Suite 24 Johnston, RI 02919 ©MMXIII Axiom Publishing, LLC D/B/A RI Fit Magazine

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RIFIT | Fitness, Health and Wellness


contents

volume two issue nine

Inside This Issue

10 Local Fit News 12 Rhode Island Yoga and Pilates Directory

16

15 Pumpkin Picking in Rhode Island 16 RI Fit Kids 18 Farmers Market Guide 18 Our Reader’s Love Yoga & Pilates... 20 Running and Pilates: A Match Made in Heaven 22 Raffa Yoga Celebrates Healthy Living

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24 Ab Exercises you are Not Doing: Part 4 27 A Foundation for Athletic Training 29 Fitness Enthusiast 30 How Yoga and Pilates Practices Benefit Your Health

36

32 Do Not Go Down That Aisle 34 7 Tips to Becoming a Mindful Eater 36 What Intention Is Really About 38 Feature Nonprofit 39 RI Fit Bits 40 Featured Fitness Products

ON THE COVER H E A LT H

WELLNESS

RI

FIT

BEAUTY

NUTRITION

LIFESTYLE

FREE

RI

Featured FIT

volume two issue nine

Celebrates Healthy Living

FITNESS HEALTH WELLNESS

Yoga & Pilates

Yoga & Pilates

Featured Guide

On The Cover Shania Johnson Raffa Yoga Fit Trainer And Yoga Teacher

42 Events

24

PLUS RI Fit News Local Fitness Enthusiast

A FOUNDATION

FOR ATHLETIC TRAINING

F E AT U R E D : G U I D E T O P U M P K I N P I C K I N G I N Ttmag.com HE O C E one A issue N S www.rifi | volume oneT A1T E

Guide to Pumpkin Picking in the Ocean State

39

www.rifitmag.com | volume two issue nine

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RIFIT | Fitness, Health and Wellness


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www.boldrdash.com or call 401-374-1353 for info www.rifitmag.com | volume two issue nine

9


Local Fi

NOCC RHODE ISLAND CHAPTER’S

8th Annual 5K Run/Walk to Break the Silence on Ovarian Cancer

The Rhode Island Chapter of the National Ovarian Cancer Coalition (NOCC) will hold its annual “Walk to Break the Silence on Ovarian Cancer” at the Temple of Music at Roger Williams Park on Sunday, September 27. The day’s festivities kick-off with an opening ceremony at 9:30 am and on-site registration begins at 8:00 am Local comedian Frank O’Donnell will serve as the host and emcee the event. Now in its 8th year, the walk, which attracts more than 1,000 participants annually, serves to raise awareness of ovarian cancer while celebrating survivors and remembering those lost to the disease. In addition to the walk, this year’s event will include a 5K run, a Survivor Tent, vendors and more. Donations raised through the event will help fund ovarian cancer education and awareness initiatives, as well as programs designed to improve the quality of life for those affected by the disease. After last year’s walk generated $136,000, a goal has been set to raise $150,000 in 2015. “Every woman—our mothers, sisters, relatives and friends— are at risk of ovarian cancer, which is the deadliest of all gynecologic cancers,” said Donna Ricci, President of the RI Chapter of the NOCC. “Sadly, there is currently no early detection test for ovarian cancer, so educating our community about its early signs is one of the most important things we can do to increase awareness.”

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RIFIT | Fitness, Health and Wellness

According to research, 1 in 71 women will develop ovarian cancer in their lifetime, and approximately 15,000 die annually from the disease. While most cases are diagnosed in the later stages when a patient’s prognosis is poor, if detected and treated early when the cancer is still confined to the ovary, the five-year survival rate is more than 90 percent. The Rhode Island Chapter of the NOCC was established in 2007 in honor of Jessica Morris who was diagnosed at the age of 18 with Stage IIIC ovarian cancer. Jessica’s goal was to raise awareness about this horrific disease, forming the Chapter with family and friends. At the age of 20, Jessica lost her courageous battle with ovarian cancer in August 2008. Those interested in participating in the walk or run may register online through midnight on September 22; on-site registration will also be available on the day of the event. Additionally, donations may be made through the event’s website in support of a participating team or in memory of a loved one. Gifts are also accepted via check sent to: NOCC Rhode Island Chapter, P.O. Box 20381, Cranston, RI 02920. For additional information or questions, please contact Donna Ricci at RhodeIsland@ ovarian.org or (401) 837-1981. The 2015 “Walk to Break the Silence on Ovarian Cancer” is made possible thanks to generous support from sponsors BankRI, East Commerce Solutions, and Helomics Corporation.


it News THE WOMEN’S CENTER OF RI

5K RUN/WALK

to End Domestic Violence The Women’s Center of Rhode Island’s 5K Run/Walk to End Domestic Violence will be held on Saturday, October 3, 2015 (rain or shine). The race will begin and end at Pierce Stadium which is located on Mercer Street in East Providence. This annual fundraising event encourages our community to step out and support the Women’s Center by raising critical funds needed to continue their important work of helping individuals and families become domestic violence survivors. Rain or shine, registration and check-in begins at 8:00am, followed by a .25 mile Youth Race at 8:15am. The 5K start will be at 9:00am. This will be a professionally timed event with prizes awarded by age category. Entertainment, refreshments, and activities will continue throughout the morning with prizes awarded during the closing program at 11:00am. All proceeds will benefit the Women’s Center of Rhode Island. Every step taken and every donation made will help the Women’s Center make great strides in helping others! For more information about the 5K and online registration, visit the Women’s Center website at www.womenscenterri.org. To make a donation or support another participant visit www.crowdrise.com/ wcri5K. The Women’s Center of Rhode Island is a non-profit organization providing programs, services and hope for victims of domestic violence since 1974. WCRI is a member agency of the Rhode Island Coalition Against Domestic Violence, and is formally affiliated with Crossroads Rhode Island, the states leading provider of services to individuals and families experiencing homelessness. www.rifitmag.com | volume two issue nine

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R H O D E

I S L A N

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

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

Cranston Tree of Life Yoga Studio 77 Myrtle Ave. 401-481-2558 garykarten@hotmail.com

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

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

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

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

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

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

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

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

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

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

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

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

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

Coventry Cranston Simplify Yoga Raffa Yoga 1050 Tiogue Ave. 19 Sharpe Dr. 401-935-6942 401-463-3335 12 RIFIT | Fitness, Health and Wellness yogable@yahoo.com raffayoga.com

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

Johnston The Heart Spot 700 Greenville Ave. 401-231-0081 Lincoln RI Pilates Studio 622 George Washington Hwy. (Behind the Lincoln Mall) 401-335-3099 Middletown FloorTime Studios 1038 Aquidneck Ave. 401-849-5678 info@floortimestudios.com


D

D I R E C T O R Y

AND PILATES

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

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

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

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

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

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

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

Pawtucket OM Kids Yoga Center 999 Main St., Ste 702 401-305-3667 Pawtucket Shri Studio 21 Broad St. 401-441-8600 Providence CORE Fitness & Pilates Mind/Body Studio

469 Angell St., 2nd Floor and 208 Governor St. 401-273-CORE

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

Smithfield Power Yoga Plus 529 Putnam Pike 401-949-0755 Wakefield All That Matters 315 Main St. 401-782-2126 info@allthatmatters.com Wakefield Yoga School 1058 Kingstown Rd. 401-782-9511 rosannerusso58@aol.com Warwick Bellani Maternity 1276 Bald Hill Road 401-822-9900

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

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

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

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

F o r M o r e i n f o r m a t i o n o n L o c a l Y o g a & P i l a t e s V i www.rifitmag.com s i t w w w | . volume r i f i two t missue a gnine . c o13 m


P I L AT E S makes the ordinary person feel

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RIFIT | Fitness, Health and Wellness

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Pumpkin Picking in Rhode Island Adams Farm Cumberland, RI Pumpkins, cornstalks, mums, and fall décor. Hayrides and fresh apple cider are available. www.adamsfarmri.com Barden Family Orchard North Scituate, RI Pumpkins and apple picking. Farm store with apples, honey, and freshly pressed apple cider. www.bardenfamilyorchard.com Confreda Greenhouses and Farms Hope, RI Free weekend hayrides, pumpkin picking, and crafts. www.confredasfallfest.com Dame Farm and Orchards Johnston, RI Family owned farm with pick-your-own pumpkins, corn, and maze. www.damefarmandorchards.com

Festival Farm Hope Valley, RI Pumpkins, hayrides, corn, gourds, and mums. www.festivalfarmri.com Frerich’s Farm Warren, RI Pumpkin patch, mums, and fall décor. PumpkinPalooza including the Great Pumpkin Weigh-Off, Great Pumpkin Drop, music, food, crafts, and other events and activities throughout the month. www.frerichsfarm.com Highland Farm Wakefield, RI Pumpkin patch, hayrides, and gift shop. www.highlandfarmri.com Pezza Farm Johnston, RI Pumpkin patch and hayrides available. Gift shop with local products and fall décor. www.pezzafarm.com Salisbury Farm Johnston, RI Known for their corn maze with more than a mile of paths in about five acres of corn. Pick your own pumpkins and fall décor available. www.salisburyfarm.com

Schartner Farms Exeter, RI Pumpkin Patch Express hayride will take passengers to the Schartner Farms pumpkin patch and a corn maze. Pumpkin picking, fall décor, and local products. www.schartnerfarms.com Spring Hill Sugar House Richmond, RI Pick your own pumpkins, freshly pressed apple cider, maple syrup, and corn maze admission is $2. Sweet Berry Farm Middletown, RI Pick your own pumpkins and apples. Farm store available with local products and fall décor. www.sweetberryfarmri.com

For More Information visit

www.rifitmag.com

www.rifitmag.com | volume two issue nine

15


A Lil’ Bedtime Yo by Joy Adamonis, RI

As parents, we all know that getting adequate sleep is important for our kids --we just wish they believed us.

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RIFIT | Fitness, Health and Wellness

Does it take you almost an hour to get your children to bed each night? Are they wound up and can’t calm down? Are their little minds racing with questions? Do you wish your kids slept a little better? As parents, we all know that getting adequate sleep is important for our kids --we just wish they believed us. Sleeping helps children reset their bodies so they can face another day (adults, you should take note here too!). According to the CDC, school aged children should get at least 10 hours of sleep per night. However, some have difficulties turning “off” their little minds & bodies long enough to relax. Kids can


oga for a Good Night Sleep benefit from a successful bedtime routine. Adding a few yoga postures and breathing exercises before their nightly bedtime story might just be the trick you need to help get your kids relax and enjoy their journey to dreamland. 5-Pointed Star Pose This pose is great for lengthening and opening up the chest. It improves circulation and breathing for a more restful sleep. Position: Stand with your legs apart and place your arms in a “T” position –press through your feet and reach your arms wide. Affirmation: I am light. Hold this pose for one minute and say the affirmation out loud. Sun Breath This breathing exercise moves us from a “fight-or-flight” state to a “rest-and-renew” state. It is soothing and prepares us for a more restful sleep. Position: Stand with your feet together. Inhale as you bring your arms overhead and exhale on your way down. Affirmation: I am calm. Complete three inhale/exhale combinations and say the affirmation out loud. Butterfly Pose This pose opens up the hip flexors for a more comfortable night’s rest.

Position: Sit on the ground and touch the soles of your feet together. Roll your shoulders back and sit up straight. Affirmation: I am safe. Hold this pose for one minute and say the affirmation out loud. Corpse Pose (Savasana) This pose is known to reduce stress and is great for those who suffer from insomnia and/or nightmares. Position: Lie flat on your back (in bed), hands at your side and close your eyes. Take slow breaths, at your own natural pace. Affirmation: I am home. I am with my family. I am loved. I am safe. I am in the moment. This should be done last, after your other poses and breathing exercises. These are just some of the poses that are great for kids, especially at bedtime. For more poses and breathing exercises, visit www.yogakids.com or www.yogajournal.com. There are a plethora of resources online as well. Maybe try a local kids yoga class or a Mommy & Me yoga class. In such a fast-paced society, it is nice to be reminded to slow down and just be connected to the moment, especially children. Namaste & Sweet Dreams... 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 at www.mysensationalkid.com.

www.rifitmag.com | volume two issue nine

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TUESDAY WEDNESDAY

Jamestown Farmer’s Market 4pm-7pm Fort Getty Pavilion, Jamestown Through August 31

Goddard Park Farmer’s Market 9am-1pm 345 Ives Rd, Warwick Through October 30

Woonsocket Market 3pm-6pm Thundermist Health Center 450 Clinton Street, Woonsocket Through October 27 Providence/ Downtown Market 3pm-6pm Kennedy Plaza, Providence Through October 27 Aquidneck Grower’s Market 2pm-6pm Along the shaded walk Memorial Blvd. and Chapel St., Newport Through October 31 Whole Foods Cranston Farmer’s Market 3pm-7pm 151 Sockanosset Cross Road, Cranston Through October 22

Hope Street Farmer’s Market 9am-1pm 1059 Hope Street Providence Through October 31 Coastal Grower’s Market 8:30am-12:30pm Historic Casey Farm 2325 Boston Neck Road, Saunderstown Through October 31 Fisherman’s Memorial State Park Farmer’s Market 9am-1pm 1011 Point Judith Road, Narragansett Through October Knight Farm Farmer’s Market 12pm-3pm Knight Farm, North Scituate Through October 25

RIFIT | Fitness, Health and Wellness

Love Yoga & Pilates... ice o pract refer t p u o y How do tes? gher nd Pila me reach a hi om yoga a idance of a teacher helps p allows a ro e gu a grou In a class. Th acticing with itation and pr level of med e energy. ra full of positiv tips fo

ny ce have a practi Do you king to o o l r e beginn tes? e. do Pila e and practic yoga or rs. It takes tim he ot ln to co lf se in ur L yo in re , age 24 Don’t compa - Alexandra

What i s your favor Pilate ite s or yo Definitely pigeon pose ga move? . It ’s a me stay in the moment.

great hip op ener and he lps

How do y Yoga o ou incorpor r Pila ate tes in life/e to you xerci r s I like to be gin my day e routine? wit be

h yoga earl fore I enco y in the m unter anyt orning hing or an intention fo yone so I ca r the day. n set my

SUNDAY

THURSDAY

Providence/ Armory Market 3:30pm-7pm Cranston Armory, Cranston Through October 29

Our Reader’s

SATURDAY

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East Greenwich Farmer’s Market 2pm-6pm 101 1st Ave, East Greenwich Through October 5

FRIDAY

MONDAY

Farmers Markets

- Kelly, ag e 27 in Cov entr y


Move Smart. Play Hard! Personal Training Group Classes Birthday Parties Kettlebell MovNat ViPR Yoga

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COMING SOON to Coventry, RI Rte 117

Taking you to the Xtreme, come join the team! We only carry the best products, for Xtreme Results www.rifitmag.com | volume two issue nine

19


FITNESS

Running and Pilates WELLNESS HEALTH

A

M A T C H

M A D E

by Maryellen Fowler, RI

How can we run farther and stronger and avoid injury? The answer is to avoid asymmetry. Running is an easy and relatively inexpensive way to stay in good cardiovascular shape. The body takes a pounding; runners are notoriously bad at post run stretching. The result is the body develops asymmetries. Asymmetry comes from overdeveloping some muscles and under developing other muscles coupled with rigid inflexible muscles. Back pain, hip bursitis to the anterior knee and a varied amount of tears, strains and pulls are usually the result of asymmetry. A regular Pilates practice results in the runner having a more flexible spine and core. Pilates also aids in recovery from those nagging injuries. Runners need a strong core to maintain a good posture when running; posture and Pilates are synonymous. A strong core is more than a six pack. Pilates strengthens the whole torso, hips, shoulders and pelvis, the pelvic floor, legs and even the toes. A regular practice will give the runner a better kinesthetic awareness. All this leads to a more efficient running gait and less chance of injury.

Runners need a strong core to maintain a good posture when running: posture and Pilates are synonymous. 20

RIFIT | Fitness, Health and Wellness

I N

H E A V E N

Regular Pilates Practice will: • Build evenly developed back muscles • Elongate and lengthen spine • Expand the diaphragm • Increase flexibility and balance • Enhance concentration through focused breathing • Posture improvement Recapping the performance benefits: • Run more efficiently with stabilized symmetrical musculature • Balanced sciatic spine for better downhill efficiently • Less tightening of the neck and head and shoulders • Increased oxygen with a more fully expanded diaphragm • Less fatigue during running • Better run times because you run more efficiently • Run PAIN FREE!! Core Studios has a great Pilates team. Our governor street staff is ready to introduce even the most inflexible runner. Set up a consultation today!! Maryellen 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.


Whats Happening At Core Studios

Fall 2015 LOOK AT OUR BRAND!! CORE Studio (Previously CORE Center for Real Energy) has changed our logo. Check out our new gear. Be part of the CORE team and sport our logo.

MASTER POP UP CLASS POUND ROCKOUT WORKOUT ANDO VERNAGLIA MASTER TRAINER - 9/13 Sign ups will be at the desk. Limited space!! Please go to Poundfit.com for further program info. POUND is a full-body cardio jam session, combining light resistance with constant simulated drumming. The workout fuses cardio, Pilates, isometric movements, plyometrics and Isometric poses into a 45-minute series. Burn between 400 and 900+ calories per hour, strengthen and sculpt infrequently used muscles, and drum your way to a leaner, slimmer physique - all while rocking out to your favorite music!

CHECK OUT OUR FRIDAY NIGHT SPIN & CHILL NIGHT! Friday September 18th 6:00-7:15 p.m. Cost: $20.00

Through continual upper body motion using our lightly weighted drumsticks, called Ripstix®, you’ll turn into a calorie-torching drummer, POUNDing off pounds as each song flies by. Rock, rap, dubstep, pop and old school music fuse to create the POUNDtrack series, which is hand-selected by music enthusiasts, drummers and POUND founders Kirsten Potenza and Cristina Peerenboom

(NO CORE CARDS OR MONTHLY UNLIMITED MEMBERSHIPS APPLY)

Start Date: 9/13/2015 | Instructor: Ando Vernaglia Location: 727 East Ave (Blackstone Plaza) Pawtucket, RI 02860 Cost: $20.00 (please note you are NOT able to use your CORE package to apply to this class) Class must be paid in full on or before date of class!

Enjoy a class and go out after with our CORE Friends for Food and Drinks, doesn’t get better then that!!

COME JOIN US!!! Thursday 9/17/2015 @ 5:30 pm - 8:00 pm

CORE STUDIO GRAND OPENING CELEBRATION! Come see our NEW studio! Take a class with us and meet all of our instructors we would love to have you! The CORE TEAM would be honored if you would join us for the GRAND OPENING CELEBRATION of our new Cycling + FITness Studio as well as our New Private Personal Training Studio located at 727 East Ave, Pawtucket, RI 02860. www.rifitmag.com |

volume two issue nine

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FEATURED COVER STORY

by Laura Clarizio, RI

Around the world September is known as National Yoga Month and around Southern New England Raffa Yoga is known as a premiere studio celebrating all things yoga. The ecofriendly fifteen-thousand square foot building is tucked away in Cranston and many who walk through the doors describe it as a yoga oasis. In addition to nearly ninety classes a week Raffa Yoga is home to Urban Sweat, Rhode Island’s only active relaxation center. Since 1994, Christine Raffa has been using her neuromuscular practice to help heal people. In 2000, she took it a step further by opening Raffa Yoga, twelve-years later she created Urban Sweat. Raffa has always been a maverick when it comes to healthy living and has helped spread their philosophy to the hundreds of people who walk through her doors each week. “I believe whether you are spending time at the yoga studio, going for a long walk, participating in group fitness, or standing in line at the grocery store your actions and awareness bring real depth to what you are doing in the present moment,” states owner, Christine. “Self-improvement and taking care of your body physically, mentally and emotionally is truly a lifestyle. Thoughts and actions have energy, Raffa Yoga is truly a place that invites the individual to reflect on their actions and understand how their actions affect those around them and the community at large. We are all in this together, healthy bodies and healthy minds build healthy relationships, families, communities and hopefully a healthier world to live in.” Raffa Yoga has always maintained its core yoga values but is always evolving by bringing the latest techniques to their students. Recently they launched a new program called Raffa Fit Club, “It is a thirty minute high intensity workout routine that enhances your body and mind. It incorporates various yoga moves, free form fitness equipment and a psychology piece that keeps you focused on all that’s good. It also, teaches you to enhance your mental, physical and emotional strength. It differs from other fitness programs as it incorporates a whole body approach which leaves you focused on the positive and teaches

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RIFIT | Fitness, Health and Wellness

acceptance, offering ways to gain personal achievement that is real and applicable in everday life,” says Christine. Raffa Yoga is also known for their athletic Vinyasa Flow and AntiGravity yoga classes but as Christine points out, gentle yoga is the new advanced practice. Raffa has added even more stretch, slow flow, meditation, and Kundalini classes to their existing schedule. “We here at Raffa Yoga understand you cannot sustain a yoga practice for physical exercise forever because it constantly drains your energy,” states Christine. “We want to make sure there is a class for all walks of life. Softer styles of yoga actually help to refresh, renew, and restore with greater focus and awareness on breathing and gentle action and movements to the body and mind. This helps to empty the body of deep muscular holding patterns, mental thought patterns and teaches us to learn to listen deeply inside ourselves.” Kundalini yoga is a new style of yoga that is offered at Raffa Yoga that focuses on breathing. Elise Recupero, a Raffa Yoga KRI Certified Instructor says, “Kundalini Yoga is known as the Yoga of Awareness; its focus is on self-awareness and delivering an experience of your highest consciousness. I best like to describe Kundalini Yoga to my students as doing an acupuncture treatment to yourself through breath, movement, mantra and meditation. You work on moving the energy in your body to achieve balance through your chakras, and it leaves you feeling uplifted and radiant.” In order to keep people feeling radiant, special yoga and massage therapy packages are offered. Explore their restorative facials, gentle and deep tissue massages, and therapeutic scrubs; numerous Ayurvedic treatments are also available. “My Neuroanatomy massage studies started more

Self-improvement and tak mentally and emotion


FEATURED COVER STORY

Celebrates Healthy Living than twenty-five years ago,” says Christine. “Massage therapy, offers a healthy positive touch and reinforces the true nature of who we are. It comforts, supports and calms the nervous system as does the practice of yoga providing palliative care for those who are injured and those who are healthy.”

who reside in New England. These workshops are offered in a learning format that often differs from ongoing classes and therapeutic services offered daily at our relaxation center. People are looking for alternate ways and we are excited to bring in experts in the field of healthy living to support our community.”

To further complement this idea Raffa Yoga has numerous membership packages so clients can see what best suits their needs.

Raffa Yoga is also a registered yoga school, offering both fall and winter yoga teacher training programs that educate students both in the classical aspects of yoga and on the practical application of the yoga studio.

“Clients can come in for the first time and take part in a two-week new-member special, they can also try unlimited yoga classes for fourteen days, or enroll in one of our monthly massage memberships. We truly strive to best serve our clientele through these offerings,” states Raffa Yoga Manager Tiffany Prete. “Not only do our new-members get to take part in unlimited yoga classes, but they have the opportunity to receive monthly massages along with entrance to six heat therapy rooms.” Prete describes the excitement clients feel when they are able to gift two of their massages per year, as well as the relief in knowing that if they miss a massage, it can roll over to be utilized in the proceeding months. “I love seeing our clients come out of a yoga class, followed by a day of relaxation and massage. The ease of stress, and the overall sense of calming noted in his/her physical presence makes me smile the most!”

“Upon the completion of the program you are fully prepared to step out and teach,” states Christine. “Our program also creates a positive community by creating a charity class for the commencement weekend. Throughout the six month program Raffa Yoga students learn to create space, build a community, raise awareness for a charitable cause and on the last weekend Raffa trainees donate to the charity they have chosen.” In addition to all of this, Raffa Yoga is one of the first studios in the area with their own raw juice bar, offering fresh pressed juices, raw and vegan food items as healthy snacks and graband-go goodies for yoga students. The Raffa Raw cafe also caters parties and events and has become popular with local business people who want a healthy lunch or dinner.

Through the years, Christine has learned that maintaining a healthy lifestyle is just as important on and off her mat. That is why Raffa Yoga also hosts corporate healthy parties and monthly workshops for businesses who are looking to help their employees maintain healthy lifestyles.

Christine says, “Raffa raw is a great offering and extension of our healthy lifestyle philosophy. When people experience healthy foods that do not have to be manufactured or loaded with hidden fats and sugar we know it inspires them to explore healthier ways of eating at home.”

“We offer continuing education with both in-house workshops and national presentations delivered to educate the individuals

Expanding others peoples’ exploration into all things healthy is the number one reason Raffa says she created Raffa Yoga and Urban Sweat. Her philosophy is even depicted outside the Raffa Studio on a mural with a quote by Thomas Edison, “The doctor of the future will give no medication, but will interest his patients in the care of the human frame, diet and in the cause and prevention of disease.”

king care of your body physically, nally is truly a lifestyle.

Laura Clarizio is an award winning broadcast journalist. She has appeared on both national and local TV stations in Rhode Island and Boston. She is also the author of the children’s book series If I Had A Magic Carpet.

www.rifitmag.com | volume two issue nine

23


FITNESS WELLNESS

Ab Exercises HEALTH

T hat Y ou A re

NOT doing Part 4 by Sean St. Onge, RI

As I was thinking of changing topics for another entry to this publication I flirted with the idea of providing some positive information towards big lifts and assistance drills that could be helpful to support them. Then I realized I still have not gone into detail about some of my favorite exercises that I use regularly with my clients. So I will save that for next time, until then, more core drills! When talking about core drills there are many that start with being either supine which is Latin for “on your back” or prone which means “ face down.” However, not many exercises challenge you while on your back with upper-body suspension like Half Get-Ups do. A Half Get-Up is a variation of a Turkish Get-Up that is extremely popular everywhere but the country of Turkey where they just call them Get-Ups. The Half Get-Up is almost exactly what it sounds like, you give up doing a Turkish Get-Up half way through. Starting on

The Half Get-Up is almost exactly what it sounds like, you give up doing a Turkish Get-Up half way through. 24

RIFIT | Fitness, Health and Wellness

your back you extend one arm over your chest with or without weight loaded in your hand with the same side leg and heel tucked next to your rear end. Utilizing your abdomen and glutes to initiate the action, start by sitting up to your opposing forearm and “punching” the extended arm into the ceiling. Be mindful to not use your shoulder to do the drill, keep your arm “loaded” or packed into your armpit before exerting off the floor to your forearm. By doing this, you will get more contraction out of your core muscles, specifically your rectus and transverse abdominis, as well as internal and external obliques, while creating stabilization through your shoulder girdle. Depending on your experience level you can challenge yourself with more of a “load” and perform 3 to 5 reps or, if you wish to do the drill without weight, you can perform 8 to 10 per side for 2 to 3 sets. In the past, I have covered tackled plank variations but one plank that doesn’t get enough love is referred to as the Side Plank. A variation of this drill I really enjoy is the Side Plank with horizontal abduction. You start on

your, stacking up your feet together along with your forearm firmly tucked underneath your shoulder, and raise your hips to the ceiling. I like performing the horizontal opposing arm abduction for a few reasons: For one, it keeps proper position of the hips, shoulders, and chest upright and aligned. Two, you create a positive scaption or shoulder blade retraction of both blades as one is under the stress of your bodyweight and the other is actively retracting. And three, the number of repetitions acts as an external clock for the duration of the drill so, instead of worrying your pretty little head about counting seconds or breaths, you can perform 6 to 8 abductions with your arm per side. Tackle a few of those and add them to your exercise programming gangsters! I hope it all helped you become to channel your inner Chris Hemsworth and Jessica Biel! Sean St.Onge is a Certified Personal Trainer whom has been coaching at 212 Health and Performance for the past 5 years. Sean has also served as a Behavioral Specialist and life coach for various organizations that lead him into fitness coaching. He continues to coach clients and athletes online as well. www.seanstonge.com


www.rifitmag.com | volume two issue nine

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FITNESS WELLNESS HEALTH

A Foundation FOR

AT H L E T I C by Dr. David Dwyer, RI

LeBron James, Alex Morgan, Danica Patrick and Russell Wilson are all professional athletes at the height of their respective sport. Each of these athletes practice yoga and they are not alone! While the practice of yoga dates back to ancient times, today it can be increasingly found in athletic training programs of all levels. Yoga’s focus on body awareness, proper breathing, full range of motion and stability in challenging postures, makes it the ideal foundation for athletic training and performance. Essentially, yoga is a practice of developing awareness. The methodology of the practice provides a great opportunity for this every time you step on the mat. Over time, the skill of “listening to your body” becomes highly developed. You’ll get to know your body well: how it moves, what areas are tight or restricted, what areas move freely, what areas are weak. This self-knowledge and sensitivity is invaluable when navigating through a training program, giving the ability to evaluate what’s working and what’s not. Another fundamental aspect of yoga is the practice of seamlessly linking the cycles of breath with each body

LeBron James, Alex Morgan, Danica Patrick and Russell Wilson are all professional athletes at the height of their respective sport. Each of these athletes practice yoga and they are not alone!

TRAINING

movement. Development of this skill provides for movement that is more efficient and therefore, more powerful. Movement becomes more coordinated, with less stress and strain, and the risk of injury is reduced. Joints that are able move through their full, intended range of motion. The compressive forces acting upon the joint surfaces are minimal and well distributed. There is optimal muscle length and good balance of the muscles acting on the joint. The alignment of the bones is good. During athletic activity, such joints will be able to withstand full loading and will not put a limit on the amount of muscular power that can be generated. There is ease and fluidity of movement. Yoga encourages full range of motion in the way postures are designed, how they are performed and how long they are held. One of the things that makes yoga interesting and intriguing is the practice of developing control and stability in complex postures. Individual yoga postures combine various parts of the body, in a variety of movement patterns, taken to the end range of motion and held for a period of time. This requires stability and motor control! Abilities that are a must for any serious athlete. Abilities that should be established before the onset of strength training, and that will make the acquisition of specific skills more successful. The principles and practice of yoga provide a great foundation for any and all movement. As seen with many of today’s top professional athletes, yoga can be used as a tool to develop the body and achieve optimal performance. Dr. David Dwyer, DC is a chiropractor in private practice at Toll Gate Chiropractic, Dr. David Dwyer is also co-owner of All That Matters, a dedicated yoga and meditation teacher, and a five-time marathon runner. Dr. Dwyer has completed post-graduate training in neurology, acupuncture, nutrition and chiropractic. All That Matters, yoga and holistic health centers, offer more than 100 weekly yoga classes at studios in Providence, East Greenwich and South Kingstown.

www.rifitmag.com | volume two issue nine

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RIFIT | Fitness, Health and Wellness


Nate Charpentier City/Town of Residence: Smithfield, RI Age: 31 Occupation: Health Professional/CrossFit and Olympic Lifting Coach/Nutrition Enthusiast -Pharmacist by trade. Owner at Farmacy Health and Fitness. Your sport or fitness activity: Olympic Lifting, secondly CrossFit/Strength and Conditioning Recent events you’ve participated in: Bay State Games 2015 Weightlifting Competition Events planned for the future: New England Championships Weightlifting Competition What is your proudest fitness accomplishment? I really can’t pick just one fitness accomplishment. My proudest moments along my fitness journey thus far have been (in no specific order): Finishing two Spartan Beast races and a Spartan Trifecta, Finishing an Olympic Distance Triathlon and a Half Marathon, two century rides, squatting 402 lbs., deadlifting 465 lbs., snatching 235 lbs., and clean and jerking 286 lbs.lbs, clean and jerking 286 lbs. Olympic lifting continues to bring me the most joy of any sport endeavor I have undertaken. What motivates you? That’s a tough one. My family, friends, the CrossFit community (especially the No Risk CrossFit community), my team-mates on NorthShore Weightlifting and coaches, all the sports greats I have met. My fiance and soon to be wife Snow Powers, who is incredibly talented in weightlifting and CrossFit. The fascinating science of exercise. I find myself constantly reading, whether it be physiology, to psychology, nutritional sciences, kinesiology, exercise science, pharmacology, medical science, olympic lifting to improve my practice as a health professional, coach and athlete. It also continues to drive my curiosity, passion and commitment.

Tell us something about yourself that many people may not know: I play a few musical instruments and have been playing guitar since I was a toddler. I was born with six fingers and my extra fingers were removed. Best thing about living in RI: Rhode Island has taught me it’s a small world. Even though this state is the tiniest in America, it holds magnificent mystery, timeless history, incredible scenery, talented and generous people with good intentions, all four seasons and plenty of venues and fishing. Not to mention some excellent cuisines from all over the world! What is better than that! Never judge a state by its surface area! Fitness tip for RI Fit Readers: Keep the CrossFit Fitness in 100 words close to your hear. Especially the beginning: “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlifts, cleans, squats, presses, clean & jerks, and snatches...(continued)”-Coach Greg Glassman, CrossFit Founder and CEO.

www.rifitmag.com | volume two issue nine

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WELLNESS HEALTH

HO W

Y OG A

A ND

PI

Benefit Yo by Stefani Gallagher, RI

If you’ve ever wanted to try yoga or Pilates, it’s time to get out the mat. “Whether you are a fitness fanatic or just starting a fitness program, yoga is for you,” says Martha Bates, a certified yoga instructor who teaches at Your Blue Store, the Blue Cross & Blue Shield (BCBSRI) retail store in Warwick, Rhode Island. Both yoga and Pilates are mindbody exercises that include physical postures and breathing techniques. Say “om” for better health. By practicing yoga and Pilates, you can:

Improve flexibility and strength. Yoga and Pilates both stretch your muscles, and the body often responds quickly. Standing poses work the muscles in the lower body, and inversions, like downward dog and arm balances, strengthen the upper body. These moves in both yoga and Pilates increase balance throughout the body --strengthening body sides equally to improve stability and prevent injuries. Stand up straighter. When done correctly, almost all poses in yoga and Pilates strengthen the core muscles in your stomach and back. A strong core leads to better posture, which can help prevent back and neck problems. Ease stress and anxiety levels. Yoga involves breathing exercises that force you to pay attention to your breath. Pilates is made up of small, precise movements that focus your mind on your muscles’ alignment. Both of these exercises can help you relax almost instantly,

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RIFIT | Fitness, Health and Wellness

which can help relieve stress and anxiety. Martha says that many people find an inner peace through yoga. As a result, they’re able to handle life better. Pilates and yoga both increase body awareness and encourage practitioners to me mindful of when their bodies are impacted by stress --be it emotional or physical.

Improve heart health. Studies have found that people who practice yoga or Pilates show a significant drop in blood pressure and cholesterol levels when compared to people who don’t work out. Practicing regularly can also lower your resting heart rate and improve blood circulation and lung capacity. Lose weight.

A study found that yoga is just as effective in helping people lose weight as cycling and brisk walking.

Reduce low back pain. Research

shows that practicing yoga for several months can ease chronic low back pain, help you function better, and enrich your quality of life. Pilates practice has been proven to stabilize the


WELLNESS HEALTH

L ATES

PR A CTICES

our Health Yoga classes are non-judgmental and non-competitive, there is no perfect pose there is only ‘your’ pose.

spine and prevent muscle injury throughout the body.

How to Get Started with Yoga or Pilates:

Many variations of yoga and Pilates are practiced in the United States. Ask your doctor if there are any types that you should avoid. Then find a class taught by a certified instructor. Martha says a typical yoga class consists of a warm-up, a work phase that includes flowing poses and deep stretches, a cool-down, and a final relaxation phase. Bring a yoga mat, a water bottle, and a positive attitude. Martha explains, “Yoga classes are non-judgmental and non-competitive, there is no perfect pose --there is only ‘your’ pose.” Pilates is an exercise inspired by yoga, but its practice is centered on putting the body in unstable postures to challenge the body through movement, rather than a series of poses. Pilates can either be done on a mat or on a machine called a “reformer.” After talking with your doctor, let your yoga or Pilates instructor know that you’re a beginner during your first five classes. Your instructor is the best person to correct alignment or breathing techniques to help avoid injury. Ready to give it a try? BCBSRI offers “Fitness Friday” classes at Your Blue Store Warwick for members interested in learning more about the practice with trained instructors like Martha. Stefani Gallagher is the Managing Director of Specialty Business & Wellness at Blue Cross & Blue Shield of Rhode Island. After trying yoga for the first time a couple years ago, Stefani quickly fell in love with both the physical and mental benefits of the practice. A native Rhode Islander and the mother of two college athletes, Stefani shares her passion for healthy living at work and at home.

www.rifitmag.com | volume two issue nine

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WELLNESS HEALTH

Do Not Go

Down That Aisle by Stephanie M. Cyr-Engro, Coventry, RI

Grocery shopping can be scary, fun, tiring or just make you super hungry, especially if you go in on an empty stomach. My first suggestion is to plan accordingly. Eat a small protein filled snack so you’re not making wrong choices and can think with a clear head. Right when you walk in the grocery store, you are presented with the produce section. Jam packed with vegetables, fruits, nuts, and good carbs --the basics. You can’t really make a wrong choice here, other than picking out white potatoes. Then you venture on… On the left you have the deli stored with large amounts of meats and cheese. I strongly suggest staying away from the deli section only because deli meats tend to contain a lot of sodium and preservatives that can cause bloating. Then you reach the nutritional peak of your grocery shopping trip: protein. Chicken, steak, fish, turkey meat and pork are you’re golden ticket. Boneless chicken breast is the way to go for most meals. Try incorporating fish three times a week and steak is good once per week. You want to try and stay away from the red meats as much as possible. Ground turkey and chicken are also good options; the higher the number the better it is. I try to get 90-93% lean. So you get your protein and you come upon your first aisle…uh oh! I look at aisles almost as fillers. You have your chips, pastas, cookies and candy. All things that are not necessarily healthy, including canned vegetables and fruits. You want to stay away from anything canned simply because they are loaded with salt, preservatives and lots of sugars that are not natural. Even though items say they are Fat Free or only 100 calories, does not mean they are good for you. That 100 calorie pre-packaged snack may have over 20 grams of sugar. Stay away!

So you get your protein and you come upon your first aisle... uh oh! 32

RIFIT | Fitness, Health and Wellness

In the dairy area, you will want to stock up on eggs, of course more protein. I go through on average, 8 egg whites per day. A lot of people think that milk, after a workout is a great source of protein. I tend to disagree for two reasons. For one, milk tends to be high in sugar and two, high in calories. Most of the time I will also stay away from yogurt while eating clean simply because I feel that dairy tends to cause bloating. Other people may have a different opinion. If you are an avid yogurt eater, I highly recommend a high protein yogurt like chobani. Finally, the frozen aisle! You see all the prepped meals ready to pop in the microwave and pizzas. This my friend is a no-go. The only items you should eat from the frozen aisle is vegetables. I prefer frozen vegetables over the fresh produce simply because the nutrients have not depleted over the time of transporting from point A to point B and they are “fresh” once cooked. You’re grocery trip should remain around the perimeter of the store. Stay away from pre-packaged and processed foods. If you’re unsure, check the nutrition facts on the item. If it’s double digits for sugars this is a clear sign it’s not good and also the sodium content. If anything the items you place in your cart should be all natural and sodium and sugar free unless it comes naturally. Do Not Go Down That Aisle! Stephanie M. Cyr-Engro is a graduate of Political Science from the University of Rhode Island and mother of one child. She has competed in Miss Hawaiian Tropic Nationals, WBFF and Fitness Universe. Five and half months post baby she competed in Fitness Universe and won second place.


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WELLNESS HEALTH

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RIFIT | Fitness, Health and Wellness

7T


Tips

WELLNESS HEALTH

To Becoming

A Mindful Eater by Lori Cipolla, RI

We are constantly surrounded by choices. How and what we eat is no different. Every day we wake up and decide what we will eat for breakfast; some decide to skip this meal entirely. As the day goes on, so do our choices.

For a moment, ask yourself what type of thinker you are. When you are making a decision, do you find yourself putting too much thought into it or maybe not enough? This could be about any type of decision you are faced with, not only foodrelated. The mind is powerful and for this reason our thought process can really have an effect on our behaviors and habits. This is where the art of being mindful can be beneficial. Mindful eating is by no means a fad diet that is here today and gone tomorrow. It is about increasing our awareness while slowing down the eating process. Think of how many times you reached for food while watching television, doing computer work at your desk, while at your kid’s baseball game, or even because you were bored or upset. When we practice mindful eating we actually take the time to taste our food, notice the texture, the smell and enjoy it. We know when we are done versus overstuffed. Through this practice we make healthier choices. There are studies that have revealed improvement in people with Type 2 Diabetes when they received training in mindful eating. Their A1C scores improved along with lower body weight, improvements in fiber and glycemic control. Other studies have even linked mindfulness based eating awareness training helping with binge eating disorders.

Here are some ways to practice mindful eating: 1. 2. 3. 4. 5.

6. 7.

Sit down while you eat, preferably at the dinner table. Turn-off your television and leave your cell phone in the other room. Try to make it so there are no distractions. Take a moment to think of why you are eating. Are you truly hungry or is there a current emotion behind it such as feeling upset, nervous or maybe just bored? Take a moment to be thankful of the food you are about to eat. Take smaller bites, it is much easier to savor the taste of your food with smaller bites rather than devouring half your meal and not sure what it even tasted like. Know yourself. If you are someone easily tempted be mindful of just that. Keep your refrigerator, cabinet or even desk draw stocked with healthier options. It is much easier to choose healthier if the option is right there. Wash your pallet in between bites by sipping on a glass of refreshing water. No one is perfect! As the saying goes “It’s not how many times you fall but how many you rise.” When you catch yourself eating without tasting, stop and pause for a moment before taking the next bite.

Being mindful when you eat also teaches us the ability to have a treat of choice. By savoring each piece of food we learn that we are in control and have the ability to not overindulge. You will be more in tune with how particular foods make you feel after you have eaten them. By knowing this, your future choices of food will be even more wisely made. In turn, making wiser decisions can be less stressful for you. What better way to enjoy your food, the ability to taste what you’re eating, enjoy it and do it with less stress. Lori Cipolla is from Cranston, RI Certified Personal Trainer and Sports Nutritionist. She is an Elite 1 Fit Gear athlete, wife, mom of 5, Fitmark Bags Ambassador. She can be reached at lcipolla99@gmail.com.

When we practice mindful eating we actually take the time to taste our food, notice the texture, the smell and enjoy it. www.rifitmag.com | volume two issue nine

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WELLNESS FITNESS HEALTH WELLNESS

What Intention Is Real HEALTH

and how you can use it to make things happen!

by Dr. Kate Siner, RI

Maybe this has happened to you: you’re in yoga class and the instructor asks you to “set your intention” for your practice. Your thoughts swirl. You ask yourself: “Maybe inner-peace? Compassion that would make Mother Theresa swoon?” Naturally, you settle on “remembering to breathe - especially when in wheel pose.” You may have set your intention dozens of times while in yoga class. Yet, setting your intention is just as important off the mat as it is on the mat. This is because intention is the energy we focus on a particular outcome. How we use our energy can have a huge effect on what happens in our lives! Intention is also our conscious and often times our unconscious - thoughts and feelings about an outcome. So, what we think and feel about what we want makes a big difference in our ability to bring it into our lives. Even when we’ve made our intention clear, sometimes we don’t get what we’ve set out for. Other times, we intend for one thing to happen and something entirely unexpected occurs. When your intention does not match your outcome, pay attention. It’s these moments that give us clues to what we’re doing that might be keeping us from the results we seek.

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RIFIT | Fitness, Health and Wellness

Often times, we have lots of unconscious thoughts that oppose our conscious ones. When this happens, we’re unaware of what we’re doing that creates undesired outcomes. Another thing many of us do is that we spend a lot of time ruminating on our negative intentions. When we do this, we can’t see when possibilities to get what we want present themselves. This is because we’re so focused on what we don’t want that we fail to see an opportunity to get what we do want. The good news is that we can change how we use our energy. Getting to know ourselves better and building some new habits can go a long way towards creating the outcomes you desire. Here are three things that you can do today to help bring your intentions into being.

Recognize your unconscious opposition for what it is.

This one can be tricky. It’s pretty clear that we’re not aware of what we’re not aware of. So, how do we turn this around? In this instance, personal development work is the answer. When we examine ourselves and look for our blind spots we’re generally able to find them. Personal development work helps us see how our thoughts, beliefs and actions might have created the “negative intentions” that have held us back. And when we’re aware of our blind spots, we’re able to


FITNESS WELLNESS

lly All About

HEALTH

You may have set your intention dozens of times while in yoga class. Yet, setting your intention is just as important off the mat as it is on the mat. change our thinking so that we can begin to see the things we did not see before.

Be patient with yourself while you’re building new habits.

A funny thing happens when we start using positive intentions. We may spend a few moments of each day focused on something we want to happen. And then we spend the rest of our day in our default mode - which is the same mode that got us where we didn’t want to be in the first place. All too often, we get frustrated and assume that our effort to bring about our intention is just not working. What we fail to remember in these moments is that it takes time to set a new default. And, it sure as hell takes more time than saying an affirmation three times a day. So, be patient with yourself. Anything that focuses our energy in a positive direction is helpful, but it may take time to see the results.

Practice creative thinking.

Our negativity limits our thinking. It stops us from seeing what we could have or could create. And, quite frankly, when we spend time focused on what we don’t want, we have little time left over to imagine what we do want. To counteract this, take time each day to come up with creative ways to bring more of what you want into your life. What solutions haven’t you thought of? What could you do that would be different and exciting? The point here is to practice thinking about what you can do and what you’d have fun doing. Creative thinking is linked to positive thinking. And when you can do both, your dreams can grow big. Dr Kate Siner is an Entrepreneurial and Personal Development mentor, speaker, author and radio show host. Kate has a PhD in Psychology and years of both clinical and coaching experience. Her passion is to help people move past whatever holds them back so that they may embrace all they can be.

www.rifitmag.com | volume two issue nine

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Shri

Service Corps Featured Nonprofit by Heather Bryant, RI

Shri in Sanskrit, the language of yoga, is loosely translated to mean “that which radiates light and abundance.” The name reflects the mission of the Pawtucket-based organization; founded in 2009, Shri seeks to brighten communities by making the practice of yoga accessible to students of all backgrounds, and help to build a more compassionate and healthy state. Shri Service Corps (SSC) is the organization’s 501(c)(3) non-profit arm; since incorporating in 2012, SSC has provided hundreds of free studio classes every week for adults with disabilities, adults in recovery, active military and veterans, and senior citizens, as well as hundreds of free on-site classes for children and youth at schools across Rhode Island, in hospitals and community centers. On any given weekday, SSC works with over 100 students! Shri has launched a number of innovative projects over the past two years, including:

Shri Bark: Building Community with Every

Bite! Shri launched its oat+seed+fruit square in 2014; the “karma-packed snack” returns a portion of proceeds to SSC to fund free outreach yoga in Rhode Island. Available in three flavors (original cranberry spice, dark chocolate cherry and toasted coconut caramel) Shri Bark is sold in local WholeFoods stores, LeanBox vending machines, Dave’s Marketplace, coffee shops and more!

“Healthy Students, Balanced Schools”

is currently piloting at Nathanael Greene

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RIFIT | Fitness, Health and Wellness

Middle School in Providence, with over 500 children slated to be served by the end of 2015. Shri is providing bi-weekly yoga classes for the entire year, along with nutritional education and Shri Bark snacks, and seeking to prove that a yoga + smart snacking program can positively impact the health of Rhode Island children.

“The Nepal Yoga Project” is Shri’s first official affiliate

program, where a Shri instructor has travelled to Kathmandu, Nepal, to bring Shri’s award-winning curriculum to teachers, children and the local community (follow her journey on www. nepalyogaproject.org).

“Putting Pawtucket to Work!” was created in response to

the community’s need for job for adults with disabilities. Shri has started an employment program for members of adaptive yoga classes; eligible adults help to maintain studio operations, with the support of job coaches, and Shri pays above minimum-wage for their time. With so much going on, did you know that Shri Service Corps has no paid staff? Two volunteers serve as administrators, and all fundraising goes to serve students first. Shri’s next event takes place on Saturday September 19t: Shri’s fourth annual Yogathon, hosted by Slater Mill Museum in Pawtucket, and featuring stellar yoga instructors, free buffet lunch and minimassages, raffle drawing and live music. Pre-register, donate, and learn more about Shri at www.shriyoga.org.


YOGA is a Hindu spiritual and ascetic discipline

People who meditate and use relaxation techniques may be physiologically younger by

12 to 15 years

A Boston University study found that

12 weeks of yoga could help to reduce anxiety and increase gamma-aminobutyric (GABA) levels in the brain

70% of toxins are released

simply by

The AHA

concluded in 2013 that transcendental meditation lowers blood pressure

breathing properly

Savasana,

or “corpse pose� helps to calm the mind, lessen fatigue and creates an anabolic state in which your cells repair www.rifitmag.com | volume two issue nine

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www.rifitmag.com | volume two issue nine

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Sunday, September 20 8:00 am CVS Health Downtown 5k RI Statehouse Providence, RI Thursday, September 24 5:00 pm Medical Building Bash 21 Division Street Pawtucket, RI Saturday, September 26 12:00 am 2015 Greater Westerly Heart Walk Watch Hill Gazebo Westerly, RI Saturday, September 26 8:00 am Ocean State 5k Trail Run Goddard Park Warwick, RI Sunday, September 27 8:00 am 5K Walk/Run to Break the Silence on Ovarian Cancer Roger Williams Park Providence, RI

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RIFIT | Fitness, Health and Wellness

Saturday, October 3 8:00 am Women’s Center of Rhode Island 5K to End Domestic Violence Pierce Stadium East Providence, RI Saturday, October 3 9:00 am BoldrDash in the Mud Saturday Yawgoo Valley Exeter, RI Sunday, October 4 9:00 am BoldrDash in the Mud Sunday Yawgoo Valley Exeter, RI Sunday, October 4 11:15 am Flames of Hope Walk/Run Series Downtown Providence Providence, RI Sunday, October 11 7:30 am Ocean State Rhode Race and Marathon Narragansett Town Beach Narragansett, RI

Sunday, October 11 7:30 am Newport Marathon and Half Marathon 175 Memorial Blvd. Newport, RI Sunday, October 11 8:00 am Ronald McDonald House of Providence Women’s Classic Johnson Controls Run 5K Cardis Furniture 3K Walk and Wellness Fair Brown University Stadium Providence, RI Sunday, October 25 7:15 am Citizens Band Pell Bridge Run Clairborne Pell Newport Bridge Newport, RI

For More Events and Information Visit

www.RIFitMag.com


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

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Providence, RI

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


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