H E A LT H
WELLNESS
BEAUTY
RI
FIT Featured Issue
Men’s
Health
NUTRITION
LIFESTYLE
FREE
R
F
volume two issue ten
Finding A Solution
to Healthier Living
FITN
TOP
5
RECOVERY FOODS
PLUS RI Fit News Local Fitness Enthusiast
HOW DO YOU MEASURE
RECOVERY?
5 FA L L F A M I LY T R A D I T I O N S A N D H A U N T E D H A P P E Nwww.rifitmag.com I N G S I N|| volume R H Oone Dissue E Ione S L A1N D www.rifitmag.com volume two issue ten
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RI
FIT FITNESS HEALTH WELLNESS
Gil Lantini Founder Ralph Coppolino Co-Founder
from the editor Hello Readers, This month we have featured Men’s Health. In preparation for the issue, I was contacted by a Former United States Solider, Steffany Perry, who is eager to begin her career in the health and wellness industry as a personal trainer. She shared some great insight on how both men and women have the ability to empower each other not only in a physical capacity but mental as well. Her article is featured in this month’s publication and it is her first published article, I hope you all enjoy it! From Steffany’s observations, I was able to realize that this issue was more than just a Men’s Health issue but really a way to connect how both males and females complement each other. Through exercise, we can encourage each other to work to our ultimate capacities even when we think we can’t. And also through a mother’s perspective, Kim Silvia-Pare is able to help her boys build healthier eating habits, even if it can be expensive, because she knows how crucial it is to their lives, longterm. Kim said something highly profound in her article that stuck with me, “Raising a teenage boy may be more costly due to an increased need for food, but in the long run, raising a healthy man is so worth the price.” I also delved into an interested subject about outdoor workouts. When I previously read about what a local RI gym does, I was intrigued on the entire subject. As a society, we are so entirely connected with the internet and social media I think that it’s crucial for us to find different, unique workouts that disconnect us and put us back in our natural habitats. I believe that is why I especially enjoyed working with Laid-back Fitness who trains and empowers individuals to do really tough obstacle courses such as Tough Mudder and BoldrDash while training in natural environments. I hope you enjoy this issue! I know I really enjoyed learning from our contributors!
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 Laanna Carrasco Dr. Matthew Collins Katherine Hickey Dr. Tim Hudyncia Jenna Lafayette Wendy Lewis Ryan McGowan Dr. Thomas Morison, DC Kim Silva-Pare Steffany Perry Our past Yoga Directory included Eyes of the World Yoga that has since been transformed into the beautiful new home of All That Matters in Providence, RI at 1 Park Row, (401) 632-0052. Also take not that All That Matters also has opened a new studio in East Greenwich, RI at 63 Cedar Ave, (401) 782-2126. Please contact info@allthatmatters for more information.
Best, 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 ten
Inside This Issue
9 Fitness Enthusiast 10 Local Fit News
9
12 Fall Traditions and Haunted Happenings in RI 16 RI Fit Kids 18 Finding a Solution to Healthier Living 21 Fit Over 50 22 Gone Primal
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24 Why Kickboxing is the Jab-cross of Weight-loss 26 Feel Like A Million 28 Top Five Recovery Foods 32 How Men Can Make the Most of Doctor’s Visits
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35 How Do You Measure Recovery? 37 If She Can Do It, Then So Can He 38 Recipe of the Month
ON THE COVER H E A LT H
WELLNESS
BEAUTY
RI
39 RI Fit Bits
FIT Featured Issue
40 Featured Fitness Products 42 Events
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Men’s
Health
NUTRITION
LIFESTYLE
FREE
Featured FIT Men’s Health RI
volume two issue ten
Finding A Solution
to Healthier Living
FITNESS HEALTH WELLNESS
TOP
5
RECOVERY FOODS
PLUS RI Fit News Local Fitness Enthusiast
HOW DO YOU MEASURE
RECOVERY?
5 F A L L F A M I LY T R A D I T I O N S A N D H A U N T E D H A P P E Nwww.rifitmag.com I N G S I N| volume R H OoneDissue E Ione S L A1N D
Fall Family Traditions and Haunted Happenings in RI
37 www.rifitmag.com | volume two issue ten
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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 Fall Fitness orkout ideal w r u o y s Where i ? ral and on rs using natu locati m, or outdoo r this. ason fo ergetic gy n is a great se Either an en urces. Autum so re e ad -m man can you
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Which worko ut too not li l can y ve wit ou hout? My bike, especi ally in the fall season .
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ing at a loca l orchard. It fall traditio n that you is a Rhode just can’t m Island iss.
SUNDAY
THURSDAY
Providence/ Armory Market 3:30pm-7pm Cranston Armory, Cranston Through October 29
Our Reader’s
SATURDAY
8
East Greenwich Farmer’s Market 2pm-6pm 101 1st Ave, East Greenwich Through October 5
FRIDAY
MONDAY
Farmers Markets
- Tyler, ag e 27, Warw
ick
Usha Bilotta City/Town of Residence: Coventry, RI Age: 38 Occupation: Yoga Instructor at All That Matters Your sport or fitness activity: I’ve been practicing yoga for 16 years and have recently started cycling. Recent events you’ve participated in: When I was learning to teach yoga, my teacher at the time, Tom Gilette told me “Every class is an event.” I have done my best to live up to this statement in the past eight years that I have been teaching. Every time I teach, my goal is to create an environment for the yogi to have an authentic experience of going inward and finding a bit of self truth through hard work and sitting with the challenges of yoga practice. So right now, I lead eight ‘events’ a week at all three All That Matters locations—in Providence, East Greenwich and South Kingstown. Events planned for the future: I am beginning my 500-hour advanced yoga teacher training later this month. I’ve been waiting for several years to take this on and am so excited to dive deeper into my own practice, to refine my teaching and learn even more about anatomy and yoga philosophy. As a teacher, I will be co-leading the 40 Day (R)EVOLUTION at All that Matters beginning in January. My heart holds a sweet spot for the 40 Day program—it’s an opportunity to practice yoga daily, to learn to meditate or to deepen your meditation practice, and to bring mindfulness and awareness to so many areas of your life from relationships, to food to work. What is your proudest fitness accomplishment? In yoga, chaturanga is our version of a push-up and it’s frequently used in classes. I’m a two-time breast cancer survivor, and after my double mastectomy with reconstruction in May of 2013, I thought I would never be able to do a chaturanga again. My upper body and pectorals were left really weak and damaged. I truly had to
let go of it in my practice and worked with modifications for a long time. It took about a year, but I have mostly regained that strength and my chaturanga form is now better than ever. It’s not a super impressive yoga pose, but I worked diligently and patiently for a long time and am grateful to be able to practice it again. I’m definitely proud of myself for that. What motivates you? I feel so good after I practice—I usually feel really calm and strong and grounded. We use the Sanskrit word ‘samadhi’ which basically means bliss, and this is often my experience post-practice. I’m also really interested in the layers that we can work with in yoga—physical, emotional and spiritual. And there are so many ways to work the yoga shapes. For me, it’s an endless adventure and I’m continually curious about the body and its subtleties. Fitness tip for RI Fit Readers: Pay attention to your body! What you need physically shifts over time. What feels right for you to take on one day of the week might not be the same a few days later. Learn to listen to your body, your intuition and your wisdom. Be curious, work hard, and challenge yourself, but also love your body and take care of it!
www.rifitmag.com | volume two issue ten
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Local Fi
Performance Physical Therapy 5K Run/Walk
The 2nd Annual Performance Physical Therapy Road Race will be held Saturday, October 31. New this year are kids’ races and Halloween activities that are fun for the whole family. Enjoy a fun day of racing and festivities to start your Halloween celebration. Costumes welcome, but certainly not required. The 5K Run/ Walk will begin at 10 am at Pierce Field in East Providence, Rhode Island.
Team scoring will be available this year. If you’re part of a running club, a school team, or if you want to create a team make sure you enter your team name during the pre-registration process. Top 3 teams with the fastest times will receive a prize. (No day of entries for team competition; you must pre-register by 10/29/2015 to be eligible.) Cash prizes awarded to the overall top 3 males and females: First place will receive $100; second place will receive $75 and third place will receive $50 cash/merchandise (equivalent to $25) to the top finisher in each age group. Pre-entry cost is $25, up until 11:59pm on October 29. Race day entry is $30. Students in elementary, middle, school and high school will be eligible for an entry fee discount of $10 per entry. For children 10 and under, races are free! Proceeds of the race will go towards four great Rhode Island non-profits including Friends of Townies, Project Undercover,
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RIFIT | Fitness, Health and Wellness
NE Distance. Performance Physical Therapy has also partnered with the Ronald McDonald House of Providence, donating proceeds and discounting ticket prices for runners who sign-up for the RMHP Women’s Classic.
Project Undercover collects and distributes items such
as diapers, socks and underwear to more than two-dozen community action partnerships and social service agencies throughout the state based on data from the RI Department of Human Services. Partner agencies are then able to provide supplies directly to struggling families in their communities.
The Ronald McDonald House of Providence provides programs that directly improve the health and well-being of hospitalized children and their families. Their programs allow families to spend additional time with a sick child, help ease financial burdens, provide a sense of normalcy and keep families together during times of medical crisis. NE Distance is a New England based non-profit organization with a unique dual mission to promote health and wellbeing among children while providing support to post-collegiate athletes on a training path to top-level competition. For more information about the race, please visit performanceptri.com/5k.
it News RI Chiropractors
Concur That Chiropractic Perceptions
Have Become Reality A recent Gallup report commissioned by Palmer College of Chiropractic revealed that 33.6 million U.S. adults (14 percent) seek chiropractic care each year. That’s an increase over previous studies from other sources, including the 2012 National Health Interview Survey (20.6 million U.S. adults or 8 percent). Yet to doctors of the Chiropractic Society of Rhode Island, one of the oldest chiropractic associations in the country, the results go deeper than more people having bad backs. “The continued increased in people seeking chiropractic care reveals a major perception change,” said Dr. Michael Gottfried, president of the Chiropractic Society of Rhode Island and chiropractic physician at Aquidneck Chiropractic in Middletown, Rhode Island. “Several years ago, some people might have gone to a chiropractor as a last resort. The poll reveals that, for many, chiropractic has become the first option for neck and back pain.” Three of the key highlights from the Gallup Report affirm that assertion: Two-thirds (61 percent) of adult Americans believe chiropractors are effective at treating neck and back pain; The majority (57 percent) of adults are likely to see a chiropractor for neck or back pain; and more than 1/2 of all U.S. adults have visited a chiropractor, and more than 1/4 of them would choose chiropractic care first for back or neck pain. “An interesting footnote to these figures is that nearly one half of all U.S. adults don’t know if their insurance covers chiropractic care,” said Gottfried. “In a day and age when people opt not to get treatment for certain ailments based on insurance, the increase in people going to chiropractors makes an even louder statement.” All natural and without prescription medications, chiropractic has been found to be beneficial for numerous conditions above and beyond neck and back pain. Some of those include: headaches, asthma, osteoporosis, osteoarthritis, carpal tunnel, colic, and stress, just to name a few. For a complete list of conditions treatable with chiropractic, visit www.richiro.org.
www.rifitmag.com | volume two issue ten
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5
F A L L
F A M I LY
T R A D
Haunted Happ
in Rhode Islan
Corn Maze at Salisbury Farm
September 1 - November 2 in Johnston, RI Established in the 1800’s Salisbury farm has been building yearly family traditions with their corn mazes. Explore more than a mile of paths in five acres of corn. Each year the maze is carved out differently allowing families to work as a team to make it to the end. They also offer weekend hayrides! Moonlight mazes are also available for a fun evening out. For more information visit salisburyfarm.com.
A-Mazing Halloween Party at Highland Farm
October 24, (Rain date October 25) 11am - 4pm in Portsmouth, RI Enjoy an old-fashioned Halloween costume party for the entire family! Games and crafts will be had and those who wear costumes receive $1 off admission. Enjoy the pumpkin patch and eight acre corn maze. For more information visit escobarshighlandfarm.com.
Condreda Farms Flashlight Night in the MAiZE
October 22, 6:30pm - 8:30pm in Hope, RI An all ages event, visitors embark on a flashlight tour of Confreda’s corn maize and hop on a twilight hayride. End the
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RIFIT | Fitness, Health and Wellness
evening with s’mores, apple cider and ghost stories by the campfire! For more information visit confredafarms.com.
Jack-O-Lantern Spectacular
October 3 - November 1, Evenings at Roger Williams Park Zoo A must attend family tradition. Stroll down winding paths that reveal 5,000 intricately carved pumpkins ranging from cultural and historical icons to 1,000 pound Halloween giants. Grab a hot chocolate and enjoy the evening! For more information visit rwpzoo.org/jack-o-lanternspectacular.
Wicked Week (and a half!) in Wickford
October 17 – October 31 in Wickford Village Wickford, RI For a truly quaint Halloween experience visit Wickford, RI where Halloween celebrations will be in full swing. Select days are open for decorating pumpkins in the park, learning about the graveyards of Wickford with historian Tim Cranston, for parading in the streets in costume in the Wickford Horribles Parade --and of course, trick-or-treating! Visiting the village during October is a great way to create a new family tradition and support local businesses. For a full calendar of events for the week, visit wickfordvillage.org.
D I T I O N S
A N D
penings
nd
Haunted Happenings Providence Ghost Tour
September – November, 7pm at Prospect Terrace in Providence, RI A ghost tour based on research and historical documentation that will guide you through the East Side of Providence. Walk through the historic district and learn about actual accounts of murder, suicide, accidents and dreadful tales. Go equipped with a camera and ready for an hour and a half of pure haunting history. Visit providenceghosttour.com for more information.
FEAR at Fort Adams
October 16 – October 25, 6pm - 10pm in Newport, RI Tunnels of Terror gives the brave an up close and personal encounter with tunnel inhabitants as you have to make your way out of the underground tunnel systems. Experience a real Ghost hunt at the Haunted Officer’s Quarters using an infrared thermometer and flashlight. Killer Film Fest includes the best short horror films from around the world. Visit halloween. fortadams.org for more information.
Mysterium The Eternal Masquerade
Friday, October 30, 7:30pm until Midnight at the Providence Public Library An interactive live performance through the Providence Library’s history and one-of-a-kind Halloween experience. Guests are able to enter rooms they’ve never seen before while attempting to solve the evening’s mystery. Living art
installations, dance performances and desserts will be available, the evening will surely be a must attend event! Proceeds from the event support the Library’s public service mission. For more information and to purchase tickets visit provlib.givezooks.com.
Factory of Terror
Open on weekend evenings throughout October in West Warwick, RI A hauntingly memorable award-winning experience. If you are a terror seeker, this is your destination. While awaiting in line outside of the eerie factory building, the roaring of waterfalls and screams from inside begin to stir your nerves. Once you enter the building, there is no easy way out! For more information and to purchase tickets visit factoryofterror.com/ west-warwick.
Field of Screams
Open from September 25 until October 31, 6pm – 8pm in West Greenwich, RI Take a beautiful evening drive down to West Greenwich where you will encounter the Field of Screams. Hop on a hayride where you will likely find that something has gone terribly wrong. Brace yourself as you are towed along a terrifying path they like to call Dead River Haunted Hayride. There is no preparing for the rumble of chainsaws, groans of zombies and lurking, tortured disembodied spirits of the night. Field of Screams offers three haunted attraction for the price of one. For more information visit hauntedhayride.net. www.rifitmag.com | volume two issue ten
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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.
Consider joining us for our first FREE event! Wednesday, November 4, 2015 9:00am-1:30pm West Warwick Senior Center, 145 Washington St, West Warwick, RI To reserve your spot, pre-registration for this FREE event is strongly encouraged! Please call the West Warwick Senior Center at: (401) 822 – 4450
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
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or visit www.diabetes.org/seniors
RIFIT | Fitness, Health and Wellness
www.rifitmag.com | volume one issue one
1
P I L AT E S makes the ordinary person feel
EXTRAORDINARY
A BOUTIQUE FITNESS CENTER 47 Maple Avenue, Barrington, RI 02806 | 401.289.2787 www.studio47pilates.com
Congrats to the MANIC TRAINING TEAM who won top gym and 2nd overall in the New England Fitness Challenge 2014 competition.
Come join the winning team and perform the workout that prepares you for a 12 hour obstacle challenge! 3377 South County Trail East Greenwich, RI
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(401) 741-5106 www.rifitmag.com | volume two issue ten
15
Boys to Men by Kim Silvia-ParĂŠ, RI
I never really knew how much teen boys could eat in one day, until my son turned fourteen. Just about the time his voice started cracking, the food intake rose. Now, as a high school soccer playing freshman, it’s tough to keep enough food in the house! But what makes this such a tricky time to keep your boys healthy and happy? Not all calories are created equal, and boys in adolescence have different requirements than other children. Because of rapid growth that occurs during puberty, there are increased demands for energy. Nutrient needs are higher in this time frame than any other time during life. Without proper nutrition during this period, full growth potential may not be realized. Failure to consume a healthy diet during this time can result in problems down the road such as cardiovascular disease, osteoporosis, and cancer. Nutritional intake of US adolescents show that many youth consume inadequate amounts of vitamins and minerals. This is not surprising, given the fact that most adolescents do not consume diets that comply with the Food Guide Pyramid or the Dietary Guidelines for Americans. Most have no idea how/what to eat if they have not been raised in a home that was educated on proper nutrition. On average, adolescents consume diets that are inadequate in several vitamins and minerals, including folate, vitamins A and E, iron, zinc, magnesium and calcium. Dietary fiber intake among adolescents is also low. Diets consumed by many teens exceed current recommendations for total fat and saturated fat, cholesterol, sodium and sugar. This is no surprise, as fast food chains rely on teenagers craving their fat and sugary processed foodstuffs. So what can we do? Educate ourselves on what our boys need to grow. Review the dietary reference intakes (DRIs) developed by the Food and Nutrition Board of the Institute of Medicine. The DRIs replace and expand upon the Recommended Dietary Allowances (RDAs). You can find that information at http://www. nap.edu. Every boy is different-obviously an athlete will require
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RIFIT | Fitness, Health and Wellness
The Nutritional Needs
Of Teenage Boys Because of rapid growth that occurs during puberty, there are increased demands for energy more nutrition than a boy who doesn’t play sports. Energy needs of adolescents are influenced by activity level, basal metabolic rate, and increased requirements to support pubertal growth and development. Basal metabolic rate is closely associated with the amount of lean body mass. Adolescent males have higher caloric requirements since they experience greater increases in height, weight, and lean body mass than females. Due to variability in the timing of growth and maturation among adolescents, the calculation of energy needs based on height will provide a better estimate than total daily caloric recommendation.
See the table below for some average information on caloric needs:
Males 11-14 years of age: 2,500 kcal a day/45 grams of protein Males 15-18 years of age: 3,000 kcal a day/55 grams of protein That’s a lot of milk/eggs/cheese/lean meat/chicken/fish/ nuts/legumes/tofu a day! Did you also know that one meal at most fast food restaurants contain more calories than a boy needs in a day? Avoiding processed foods is one simple way to ensure that our boys aren’t eating crap. Choose whole foods most of the time, and just like when they were babies, make sure they eat their fruits and vegetables. Raising a teenager might be more costly than a child due to the increased need for food, but raising a healthy man is worth the price. So serve him up seconds if he says he’s still hungry. I’m sure he is. Oh and did I mention, I have another son who will be a teen in less than a year? I’d better start saving for the grocery bill now. Kim Silvia-Paré is the Group Fitness Director at Core Studios in Pawtucket, RI
www.rifitmag.com | volume two issue ten
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FITNESS
Finding A Solution T WELLNESS HEALTH
by Katherine Hickey, MA
Beginning September 21, thousands of Rhode Islanders will spend eight weeks walking the Appalachian Trail, without ever leaving the state. Well, almost. Shape Up RI, a Rhode Island-based wellness program, hosts online challenges for companies and community members throughout the state. In the upcoming Appalachian Trail challenge, participants work together on teams and track their daily steps on the website. Teams travel along a virtual map, reaching different destinations along the way, to complete the 2,000 mile trek from Georgia to Maine. In their last virtual walk, over 3,100 people across Rhode Island joined. For $25, Shape Up RI offers a year-long subscription to Rhode Islanders. This includes access to its social network, website, and community events. Participants are encouraged to reach out beyond their coworkers, to family and friends, and to join in these team challenges and collectively achieve their health goals. Chances are, you or someone you know has participated in Shape Up RI. According to their site, the organization has helped 10% of Rhode Island’s population, including 250 local companies. Dr. Rajiv Kumar created Shape Up RI in 2005 to improve Rhode Island’s health and wellness through community engagement. He found that people made healthier choices and were more successful when they had a social support network to help hold them accountable.
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RIFIT | Fitness, Health and Wellness
Jenna Lafayette, Director of Shape Up RI, spoke to RI Fit explaining the importance of social interaction when making healthier choices. “The key to our program is leveraging the power of teamwork and healthy competition,” she said. “One thing that really differentiates us from other health programs is the team captain. If you get an invitation from one of your friends or someone you sit next to at work, you’re going to be much more likely to join, rather than only seeing an email come across from someone in the administration. Once you are on a team, the captain helps you stay motivated and engaged.” Shape Up RI identifies teamwork as the cornerstone for the average Rhode Islander to achieve health goals, whether they be exercising, eating healthier, or losing weight. “When we ask our participants about their biggest barrier to becoming healthier, a majority of people say they don’t have time,” said Lafayette. “But, when you sync a fitness device or mobile app to our website, you no longer have to manually track your data every day. Now you can focus on
The rea behind our p teamwork a compe
FITNESS WELLNESS
To Healthier Living HEALTH
the fun aspect of becoming healthier, and with the support of your teammates, you’ll begin to walk and exercise more, and eat healthier. Rhode Islanders, like the rest of America, struggle with incorporating exercise and wellness into their work and life schedules. According to a 2013 survey by the Rhode Island Health Department, physical inactivity among adults was higher in Rhode Island compared to the national median. But for Shape Up RI, becoming healthier is not a choice between work and extra time. Achieving personal goals depends on who cheers you on, and creating a supportive environment at work and at home. And participating Rhode Island companies benefit from happier, healthier employees.
al structure program is and healthy etition
“A lot of companies are worried about increasing health insurance rates, and they know that having a healthier workforce can help reduce the rate at which this increases,” said Lafayette Businesses also change their working culture. Coworker camaraderie, productivity, and community replace disconnect seen in top-down, rigid working environments. “Corporate wellness programs, like Shape Up RI, not only improve the health of your employees, but also help morale and overall job satisfaction, which in turn improves productivity and retention in a company,” she said. Lafayette explained that increased social interaction and teamwork leads to healthier choices like conducting walking meetings. One company even created an indoor walking track for their employees with extra space in their warehouse. With encouragement from coworkers and friends, excuses change from “I don’t have time to exercise,” to “Why wouldn’t I? Everyone else is doing it,” said Lafayette. The success of Shape Up RI for the past 10 years proves the importance of social interaction when achieving goals. Health goals become tangible and achievable when friends cheer on friends beyond computer and phone screens. With a “support network, you’re going to be that much more successful,” she said. Shape Up RI is part of the larger company, ShapeUp, which works with over 600 companies and two million individuals in 138 countries around the world to improve health and wellness in the workplace. To join the upcoming Appalachian Trail challenge visit shapeupri.org. To learn more about ShapeUp’s global wellness program, visit shapeup.com.
www.rifitmag.com | volume two issue ten
19
Move Smart. Play Hard! Personal Training Group Classes Birthday Parties Ninja Warrior Obstacle Course Races Kettlebell Kickboxing
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RIFIT | Fitness, Health and Wellness
FIT O V E R
5 0
Leonard Parsons
City/Town of Residence: Warwick, RI Age: 67 Family:
Wife, two sons, one daughter and two granddaughters
Your sport or fitness activity:
My fitness activity now is Crossfit and Olympic lifting. I tried the so called “global gyms” and the gym at the senior center. These did not help me accomplish my goals.
What is your proudest fitness accomplishment?
My proudest accomplishment is eliminating three so called “lifetime prescriptions” from my life. Lipitor for Cholesterol, Metformin for Type 2 Diabetes, and Lisinopril for Blood Pressure. This was accomplished through diet and exercise, specifically Paleo and Crossfit.
What motivates you?
What motivates me is the challenge of staying off the prescriptions I was taking. This means constantly doing high intensity exercise and being careful about diet.
Best local eats:
Try the veal at Spiritos on Broadway. I also enjoy the salads at Uncle Tony’s. The luncheon menus at Macera’s in Cranston are excellent and inexpensive. I am addicted to the $1 medium ice coffee at McDonalds.
What’s on your nightstand?
My nightstand is fairly family oriented. Above the nightstand is a plaque with a picture of my youngest son receiving his pilot wings. The plaque also contains half of his first set of wings. The first set of wings is not worn by the pilot but cut in half at a ceremony known as Breaking of the Wings. One half is kept by the pilot and the other half goes to someone of significance in their lives. I also have a picture of our three children and a plaque that says ‘Grandfather’ with a picture of my granddaughter.
What do you like to do in your downtime? I am retired from 34 years of teaching science. So basically I am on downtime. I enjoy kayaking, fishing, biking and growing flowers.
Best thing about living in RI:
The salt water and fresh water venues are nice. The fall season is especially pleasant. Most things can be found within a short commute.
One thing people don’t know about you:
I have cheated at Crossfit WODs. Maybe they do know! Chalk it up to a senior citizen discount, then again you are only cheating yourself.
Favorite quote:
“Strong people are harder to kill than weak people and more useful in general.” -Mark Rippetoe www.rifitmag.com | volume two issue ten
21
FITNESS WELLNESS HEALTH
Gone Prim There is a deep desire for the fitness enthused to further challenge their fitness levels and mental capacity by taking part in outdoor obstacle courses. There is also an urge in more people seeking alternatives to their typical workout routine and looking to nature as their guide. With materials found outside, adventure seekers are climbing on boulders that increase their physical strength with their bodyweight and running muddy trails that challenge their stability. Fortunately, there are also trainers that too want to bring their team outdoors and train.
based on natural movement skills that focuses on physical competence, not just fitness. Kids excel at it! A great workout would be to play along with their games and see if you can match their pace for 30-60 minutes. For those who prefer structured workouts, pick 3 to 5 skills and put a circuit together. For example: Balance 50 ft., crawl 100 ft., carry something or someone for 200 ft., jump-up, out, or down ten times, climb something --a rope, tree, wall or hand from a swing set for 20-seconds. Repeat 2 to 5 times.
Ryan McGowan, founder of Laid-back Fitness and confessed minimalist, teaches courses specifically to prepare you for exercising outdoors (as well as using practical techniques indoors) so you don’t improperly wrangle yourself in a branch. So, if boulders and muddy trails are your thing, here are some reasons why you should be working out, outside.
3. What are some simple steps you can give our readers when preparing for an outdoor event like Tough Mudder or BoldrDash?
1. Why exercise and what are some benefits to being in nature when working out? Exposing ourselves to the elements (with proper gear) helps us embrace the seasons. Breathing-in fresh air is a welcome change for most of us, which helps manage and reduce stress. Moving in natural terrain and manipulating awkward objects has more practical applications than dealing with smooth, flat surfaces or symmetrically loaded barbells.
2. What types of exercises would you recommend for people looking to take advantage of outdoor workouts? I highly recommend MovNat. It’s a physical education system
22
RIFIT | Fitness, Health and Wellness
Research the demands of the event and spend most of your training time accordingly. Is the event on a mountain, a beach, desert, track or lake – maybe all of the above? Running or walking in similar terrain is key, especially, because most of time you’re running/walking; obstacles make up a smaller portion of most events. What skills are required on their obstacles? Typically, it’s a combination of climbing, lifting or carrying, jumping and landing, crawling and balancing.
4. How do you motivate individuals looking to train for outdoor obstacle events?
There is a deep desire for the fitness ent and mental capacity by taking part
FITNESS WELLNESS HEALTH
mal
Are Outdoor Minimalist
Workouts for You?
I bring people together in a team and that seems to take care of itself. I recommend joining a group or having an event buddy. The people who you are training with act as accountability partners so you are driven to show up to train, and you’re more likely to push yourself when with others. Also, having an event on your calendar seems to be more motivating than just staring at the scale. The event is going to happen whether you’re prepared or not!
5. What are some limiting beliefs that your clients face when considering working out and how do you combat those limiting beliefs that they may have? Most people don’t give themselves enough credit. I start with basic movements and use positive reinforcement when teaching. Typically, people are more competent than they think and pleasantly surprise themselves by what they’re able to achieve by the end of our sessions or classes.
6. You use a lot of natural and physical strength workouts, what are the benefits to those types of workouts as opposed to general weightlifting methods? I believe these workouts provide more practical strength than general weightlifting workouts. While I do like traditional moves
thused to further challenge their fitness levels in outdoor obstacle courses.
such as deadlifts, presses, and some Olympic lifts; often when l need to lift or carry something, it’s awkward and hardly ever has handles. I usually have to step over or duck under something while moving it. We prepare people to adapt to those situations as well, instead of just providing the strength to do so.
7. Are there any other tips you’d like to give our readers? Of course! In fact I have three: Be a generalist. Unless you’re a pro-athlete, aim to be a Jack of all trades instead a master of one. For example: If you’re really good at running, spend time working on balancing, climbing, jumping, etc. and see if you can bring those skills up to your running proficiency. Go easy! Gradually add volume (reps/duration/distance), intensity (load/speed), and complexity (environmental conditions, different planes of motion, skill combinations). If you learn the foot-hand crawl (aka bear crawl) today, don’t attempt to traverse a skinny tree over a river during a hurricane; unless you’re in an emergency – in which case hopefully you’ve practiced! Play more! Kids are great at this! They move well intuitively and have fun doing it. One of my favorite expressions is “move with a happy heart!” For people who enjoy the gym, keep at it! But consider these great, primal alternatives to compliment indoor cardio or weight training routines. For those of you bored at the gym, this could be a great opportunity to switch up an old routine and challenge you in new ways. www.rifitmag.com | volume two issue ten
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FITNESS WELLNESS HEALTH
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RIFIT | Fitness, Health and Wellness
FITNESS WELLNESS HEALTH
www.rifitmag.com | volume two issue ten
25
HEALTH
Feel Like
A Million Y
o u r
C
h i r o p r a ct o r
by Dr. Thomas Morison, DC
Do you remember the opening to the 1970s TV series the Six Million Dollar Man? “We can rebuild him. We can make him better than he was. Better. Stronger. Faster.” When it comes to our health, some men would like to be bionic and always able to perform at peak capacity. While being bionic might be a stretch (pardon the professional pun), maximizing your current level of fitness is not. Really. Diet and exercise are key, of course. Yet, how we bounce back from that weekend round of golf or the 10K we ran also plays a part. To that end, most men are content to limp through injuries or figuratively “rub dirt on it”. While that may be the “macho” thing to do, it does keep you from maximizing performance. Chiropractic offers a conservative care/preventative approach that can prevent or minimize nagging injuries. Chiropractic also delivers a drug-free, wellness model that increases energy and enhance mood, certainly key factors in achieving optimum performance. In addition to overall wellness, chiropractic remains the go-to for two of the biggest obstacles that can keep men from reaching their optimum performance: neck and back pain. And while most men are not keen on going to the doctor, more and more are seeing the benefit of chiropractic. In fact, a recent Gallup poll of men and women revealed:
H
a s
T
h e
W
a y
and more than 1/4 of them would choose chiropractic care first for back or neck pain. Even more importantly than getting you back on the playing field faster, chiropractic care also addresses many other major men’s health issues:
• • • • • • • •
Erectile dysfunction Prostate problems Anxiety and depression Carpal tunnel Osteoporosis Osteoarthritis Asthma Headaches (including migraines)
Unfortunately, the biggest men’s health issue remains men themselves. Men not taking a proactive approach to their health and well-being is the biggest men’s health issue out there today. Adding fuel to this fire is the enormous stress involved with the roles men are asked to fill: Husband; father; son to aging parent or parents; provider (sometimes the sole provider). The conditions stress can cause can lead to the most serious issues men (and all people) face— cardiovascular disease, cancer, stroke and diabetes.
chiropractor for neck or back pain;
So, how do you get men to take better care of themselves? The answer to that question lies in education and information and the bottom line. In terms of men’s health, the bottom line is this: Chiropractic care, combined with a healthy diet, will improve and reduce the frequency of injury and, subsequently, visits to the doctor. And that’s something all men can get behind.
• More than 1/2 of all U.S. adults have visited a chiropractor,
Dr. Thomas Morison is a member of the Chiropractic Society of Rhode Island and a practitioner at Northeast Chiropractic in Providence, RI. For more information, visit www.richiro.org.
• Two-thirds (61 percent) of adult Americans believe
chiropractors are effective at treating neck and back pain;
• The majority (57 percent) of adults are likely to see a
26
RIFIT | Fitness, Health and Wellness
www.rifitmag.com | volume two issue ten
27
5
TOP
HEALTH
Recovery Foods
To Help Reduce Muscle Soreness
After A Tough Workout by Laanna Carrasco, RI
Sometimes a little muscle soreness can be pleasant: You worked hard and reached a new level of athleticism or strength. But when the soreness gets severe, it can become a big ol’ pain in the gluteus maximus. Here are ten amazing foods that help reduce muscle pain and speed recovery so that you can get more out of your body whether your goal is performance, gaining muscle, or fat-loss.
1. Blueberries and Tart Cherries
Both blueberries and tart cherries have been found to reduce delayed onset muscle soreness (DOMS) and may help recuperate strength faster. These dark-colored fruits have potent nutrients that accelerate the elimination of waste products produced during hard training. Tart cherries provide the added bonus of raising the sleep hormone melatonin in the body so that you get better rest. It’s been found to help both good sleepers and those who suffer insomnia. Other nutrient powerhouses include raspberries, strawberries, blackberries, and plums—all of which may be medicine for sick muscles, though they haven’t been specifically tested in exercise studies. Dietary tip: Avoid drinking milk products at the same time as berries and cherries because the proteins in milk may inhibit antioxidant activity in the body. Wait at least an hour after a whey protein shake to get your berries.
2. Leafy Green & Cruciferous Vegetables
Green leafy and cruciferous veggies are jam packed with nutrients that improve metabolic processes. For instance, the cruciferous vegetables (broccoli, cauliflower, brussel sprouts) help the body safely eliminate the hormone estrogen. Rainbow chard and collards have been found to reduce the insulin response and they are abundant in nutrients that can help eradicate free radicals that slow healing. When to eat them: Anytime! There’s no bad time to eat low-glycemic carbs since they are low in calories and high in nutrients.
28
RIFIT | Fitness, Health and Wellness
3. Water
No need to overthink things! Less muscle soreness and faster recovery may be as simple as drinking up, especially if you’re training in hot temperatures. A 2005 study found that when men did a downhill run in the heat, those who became dehydrated had much greater muscle pain post-workout than a group that drank liberally throughout the run. Why does dehydration influence recovery so profoundly? Water is critical for proper body temperature regulation, as well as both muscle and heart function. There’s also evidence that dehydration will affect the testosterone-tocortisol ratio, which is a common measure of recovery status as well as readiness to train. Hydration tip: Drink frequently throughout the day—not just post-workout—and shoot for at least 0.7 ounces per pound of bodyweight.
4. Eggs
Eggs are a perfect protein source, and they have the second highest concentration of leucine after milk, which is the most important amino acid for building muscle.
In addition, eggs provide the antioxidants selenium, lutein, and zeaxanthin, and eating eggs has been found to reduce inflammation in the body. Health tip: In case you haven’t heard, eggs have been vindicated as a delicious food to include in a healthy diet that’s low in refined carbs. They aren’t the deciding factor in elevated triglycerides, high cholesterol, or heart disease. High-carb, high-fat, refined foods and unhealthy lifestyle habits are.
5. Almonds and Other Nuts
Almonds have performed especially well in aiding recuperation from intense exercise. A study that had trained cyclists eat almonds daily for 4-weeks found that they improved time trial performance by boosting energy use and antioxidant capacity.
HEALTH
There’s no bad time to eat low-glycemic carbs since they are low in calories and high in nutrients. In the short-term this means healthy fats make you faster, but in the long run it means you’ll have a quicker recovery because the body will produce less oxidative stress during training. Variety is best: Brazil nuts, most known for raising testosterone, are another powerhouse nut, containing selenium, magnesium, and zinc, a trifecta of minerals essential for hormone balance and recovery. Walnuts are also nutrient-rich and may have anti-fatigue effect due to their ability to improve energy use in the body. Laanna Carrasco is part of the editorial staff at the Poliquin Group.
www.rifitmag.com | volume two issue ten
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WELLNESS HEALTH
How Men Ca
while 74% of wom United States see a pr doctor annually, only 5 receive routine hea 32
RIFIT | Fitness, Health and Wellness
WELLNESS HEALTH
Make The Most
an
of
Doctor’s Visits
by Dr. Matthew Collins, RI
Did you know that, according to the Agency for Healthcare Research and Quality, while 74% of women in the United States see a primary care doctor annually, only 57% of men receive routine healthcare? Routine healthcare includes everything from well visits to dental check-ups to eye exams— and is critical to having a long and healthy life. If you don’t go to the doctor regularly, it may be hard to know how to get the most of your visit. Here is a cheat sheet to keep in hand for your next appointment.
What to bring to your doctor:
• Your questions and concerns • A list of any medicines or vitamins you’re taking, including the dosage • Names and contact information of any doctors you’ve seen since your last appointment • Results of any medical tests that you’ve had since your last appointment • A record of your past vaccinations
Don’t forget to ask for:
• Test results, if available • Prescription refills and specific directions for taking any medicines
men in the rimary care 57% of men althcare
While visiting the doctor, there are specific screenings for common diseases that men should routinely check for, including some “silent” cancers, meaning you may have no symptoms until the disease has advanced and is harder to treat. By getting preventive cancer screenings, you have a greater chance of finding the disease early. Talk to your doctor about which screenings you should have, and if they are covered under your insurance plan.
Colon Cancer Screening
Who needs it: People ages 50+ Why it’s important: Colon cancer is caused by slow-growing polyps in the colon (also called the large intestine). Removing these
polyps can prevent many cases of colon cancer. Screening can also find cancer in its early stages. Deaths that could be prevented: More than 60%
Prostate Screening
Who needs it: Men aged 40 - 45+ (testing at 40 is recommended for men with a family history of prostate cancer or if you are African American) Why it’s important: Prostate cancer screenings allow medical professionals to find and treat prostate cancer early, offering men more treatment options with potentially fewer side effects. Deaths that could be prevented: 50-70%
Melanoma Screening
Who needs it: People of all ages, (particularly those with family history of melanoma, sunburns, a large number of moles, or sun-sensitivity) Why it’s important: Treatment options for melanoma depend on the depth of the cancer, which grows the longer the cancer goes unnoticed. Deaths that could be prevented: 100% of stage 0 melanomas and 95% of stage 1A tumors
Lung Cancer Screening
Who needs it: People of ages 55-80 with history of smoking 15-30 years who has not quit within the past 15 years. Why it’s important: CT scans often find cancer before symptoms are present, expediting treatment options. Screenings might also catch other conditions or diseases that need treatment. Deaths that could be prevented: Approximately 20% of lung cancer related deaths can be prevented from screenings If you’re at increased risk for cancer because of your health or family history, talk to your doctor. You may need to be screened more often or earlier than recommended in the general guidelines and should discuss any of these concerns during your next well visit.
It’s important that you feel you’re getting the information you need from your primary care doctor.
If you don’t have a regular doctor, consider choosing a patient-centered medical home. These practices offer extended hours, more time with medical professionals, and same-day sick visits. To find a doctor in a patientcentered medical home, visit the website on the back of your insurance card. You can then find a doctor in your network that specializes in primary care. Dr. Matthew Collins is a family physician and the Vice President of Clinical Integration at Blue Cross & Blue Shield of Rhode Island. Matt has more than 15 years of experience working in primary care. Matt is also an assistant professor of family medicine and community health at the University of Massachusetts Medical School.
www.rifitmag.com | volume two issue ten
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RIFIT | Fitness, Health and Wellness
H O W
D O
Y O U
M E A S U R E
Recovery? by Dr. Tim Hudyncia, RI
You exercise regularly and diligently to get the most pleasure out of life, and perhaps to build and peak for the best race or competition of your life. You’ve got that nailed, the “work” part of the project, that is. In music it is said that “the silence between the notes makes the music”. The silence for the athlete is the period of recovery (passive and active) between workouts during which the body heals and repairs tissues stressed, weakened and broken down as a result of a moderate or hard training session. Quality “silence” results in increased strength, power, stamina, balance, etc. This gain in potential is called “Super-Compensation”. Sub-consciously we often think that we take a step forward when we train hard, and on the days we don’t train hard we fall behind, losing ground on the competition. This mindset is counter-productive, making our rest and recovery periods less effective, and our hard days not hard enough. Lack of improvement also happens when we under-appreciate all of the physical, chemical and mental stresses the body has to handle between hard training sessions.
How do you know if and how well you’ve recovered? There is a scientifically sound and precise way to measure recovery that elite and professional endurance athletes have been using for years, and has recently been made affordable to us. 20,000+ athletes worldwide already use this new technology. For $130 or less you can easily and reliably measure Heart Rate Variability (HRV) and receive highly advanced data analysis, resulting in training recommendations each day to help you get the most out of your workouts and recovery times.
What exactly is HRV? At rest, when we inhale our heart rate increases and when we exhale it decreases, cardiac changes modulated by our automatic nervous system. The difference between the fast rate and slow rate is the HRV. Intentional and unintentional stress lowers HRV, and our body’s ability to manage stress and repair the damage caused by it determines how much our HRV will increase, or rebound. Taking 60 seconds to measure HRV each morning is the best way to know if our body is primed and ready or in a weakened and vulnerable state.
Those who measure HRV have:
• • • • •
More confidence in training and race readiness Fewer injuries and sick time Deeper recovery and more productive hard training sessions A better chance of achieving and maintaining peak health and peak performance for longer More enjoyment and less wasted nervous energy with training, racing, sleep, diet, relationships, and more.
Dr. Timothy Hudyncia has been a practicing chiropractor in Colorado and Rhode Island for 17 years. A lifelong competitive endurance athlete (running, bicycling, weightlifting… and currently ocean surfski kayak racing – top 10 in New England at age 48), Tim was recently selected to be the Director of Sales, USA for ithlete, a pioneer company guiding athletes to peak health and peak performance (www.myithlete.com).
At rest, when we inhale our heart rate increases and when we exhale it decreases, cardiac changes modulated by our automatic nervous system. www.rifitmag.com | volume two issue ten
35
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RI
FIT FITNESS HEALTH WELLNESS
FITNESS WELLNESS HEALTH
If She CTan SDCo IHt, hen
by Steffany Perry, RI
As an aspiring group fitness instructor, former athlete and Soldier of the United States Army, I’d like to talk about my observations of men’s performances during my coed training experiences. I’d like to begin with a story that personally inspired me write this article; it is the story of the first two women in history to graduate from Army Ranger School. After graduating the 62-day grueling course, the two newly graduated females made history. Not only did they successfully complete the course alongside 45 other males, but they also helped carry the weight of other male soldiers who felt they were going to give up during one particular phase of the course. Two of the newly graduated male Rangers stated how training with the two females helped motivate them to complete the entire course. “These women are for real…Well ahead some of the males and well ahead of the 60 other men,” who didn’t complete their 12-mile ruck march while having to carry 50 lbs. “They were carrying the same weight we were…that solidified me,” said one of the male Rangers who admitted he would not have completed the course if it wasn’t for the two females. During my journey through Army Basic Training, my Drill Sergeants selected me to be the Platoon Guide, which is not a rank but a position. The Platoon Guide sets the direction and cadence of march while acting as an “Assistant Platoon Sergeant”. This decision of my Drill Sergeants was initially based off of my performance during our first Physical Fitness Test, in which I scored in the highest amongst several other males. My Drill Sergeant would often announced to my
o
an
e
Platoon, “If Perry can do it, then so can you.” Being in this position not only motivated me to perform to the fullest of my capabilities, but it also taught me the importance of using others weaknesses and strengths to work together as one Platoon and one team together as males and females. I helped pushed the males to their max, while the males helped me to become a stronger Soldier and a stronger women. Lastly, over the course of the last few weeks I started instructing my own group exercise classes, open to the public. The last couple of classes had just about an even amount of males, as it did females. Along with instructing, I have been doing a lot of observing. I find it very interesting to watch how males perform in an environment with females as opposed to an environment composed of all males. After interviewing a few of the male athletes who have been attending my classes, one in particular left me wanting to hear more me so I asked him his honest opinion about his experience as an athlete and how training in a co-ed setting has affected his performance at practices, competitive events, etc. He responded with, “As men, it lowers our selfesteem to lose to a girl. If we can’t keep up, it’s embarrassing. Genetically, men are athletically built stronger, so if a female can run faster, lift heavier or jump higher than I can, then I need to work harder.” Steffany Perry is 24 years old and is currently attending Fit Pro Academy in Connecticut to become certified as a Personal Trainer and Group Fitness Instructor. She recently had a major life transformation and is beginning her career in an industry that she has had her heart set on for years. She is excited about what the future holds for her and looks forward to new opportunities ahead.
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Recipe of the Month This dish may sound complex but it is a simple and quick, fall meal. It tastes best when you make it with locally grown butternut squash and the cheddar masks the ‘healthy’ components. It can be made gluten free and vegan.
Local Butternut Squash Mac and Cheese
Serves a family of four
20 minutes prep-time; 20 minutes bake-time
Ingredients
1 Lb. Gluten Free Macaroni Pasta ¾ of a Block of Reduced Fat Sharp Cheddar 1 Whole Butternut Squash, Diced*
Top with:
1 Cup of Gluten Free Bread Crumbs 1 Tbsp. Olive Oil Salt and Pepper to Taste *For a faster option, instead of using fresh butternut squash, find some in the frozen section. Most markets also carry pre-diced butternut, often grown locally.
To make vegan friendly:
Use a Daiya cheese shreds in replacement of the grated sharp cheddar. Prepare the dairy-free cheese the same way you would the dairy cheese. Enjoy! 1. 2. 3. 4. 5. 6.
Pre-heat oven to 400. Begin boiling water for pasta. – Once pasta water is boiling, place pasta in water and allow to cook to your desire. Place cubed butternut squash in a small saucepan. Cover with water and boil until soft. For frozen butternut, use a ½ cup of water to help soften the butternut. Grate sharp cheese in a cheese grater. For a quicker option, use pre-grated cheese. Once the butternut is soft, drain the water and mash butternut in a large bowl. Strain cooked pasta and place in the same bowl as the mashed butternut. Put the grated cheese in the small saucepan you use for the butternut and allow the cheese to melt. Once melted, immediately transfer the cheese to the bowl with the pasta and mashed butternut. Salt and pepper to taste and place in a baking dish. 7. In a small side bowl, mix breadcrumbs and olive oil, salt and pepper to taste. Evenly distribute over the macaroni, cheese and butternut mixture. 8. Place in the oven and allow 20 minutes for cook time, or until the topping is golden brown.
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RIFIT | Fitness, Health and Wellness
MEN
struggling with sleep apnea are more likely to have low testosterone
Men can increase testosterone and lower cortisol levels by getting
8 hours of sleep
Power naps help to release
Human Growth
Hormone Muscle is STRESS
3 times
more efficient at
can lead to increased cortisol levels which can lead to hair loss and exhaustion
burning calories than fat
A cold shower can help
speed up the muscle recovery process
www.rifitmag.com | volume two issue ten
39
Featured Fitn
Health & Fitn Yeti Mug
This mug is a manly as a mug can get. Fishing, no problem! Tailgating? --this is your mug! It’s even perfect for a nice solo climb in the woods. It keeps ice frozen for twice as long as a traditional tumbler and the same for hot beverages. It’s made with high-quality stainless steel and both the mug and lid are BPA free. Available at yeticooler.com for $29.99.
REI CO-OP Down Jacket Versatile gear that will keep you warm throughout the fall season when your outdoors. The down insulated jacket is made of weather-resistant nylon and available in an array of different colors. It is also compressible so it can be easily stored in a gym bag or even your pocket! Available for only $99.50 at rei.com.
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RIFIT | Fitness, Health and Wellness
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www.rifitmag.com | volume two issue ten
41
Sunday, October 25 9:00 am Gansett Half Marathon 1 Beach Street Narragansett, RI
Saturday, October 31 10:00 am Performance Physical Therapy 5K Pierce Field East Providence, RI
Sunday, November 8 10:00 am Setting the Pace for Conservation 5K Avondale Farm Preserve Westerly, RI
Sunday, October 25 11:00am The Providence Monster Dash 5K The Wild Colonial Tavern Providence, RI
Sunday, November 1 11:30 pm Jamestown Jack-O-Lantern 5K Jamestown Recreation Center Jamestown, RI
Wednesday, November 11 8:30 am Park View Veterans Day 5K Run/Walk Roger Williams Park Cranston, RI
Sunday, October 25 7:15 am Pell Bridge Run Clairborne Pell Newport Bridge Newport, RI
Saturday, November 7 10:30 am Race for Open Space Sakonnet Greenway Trail Portsmouth, RI
Sunday, November 15 9:30 am Lil’ Rhody Trail Race Burlingame State Park Charlestown, RI
Saturday, October 31 10:00 am Fall SNA 5K By the Bay Naval Station Newport, RI
Sunday, November 8 9:00 am Colt State Park Half Marathon and 5K Colt State Park Bristol, RI
Saturday, November 21 10:00 am East Providence Turkey Trot Pierce Field East Providence, RI
Saturday, October 31 7:30 am Lace Up for Strings Halloween 5K Colt State Park Bristol, RI
Sunday, November 8 8:00 am Rhode Island 6-Hour Ultramarathon and Relay Warwick City Park Warwick, RI
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RIFIT | Fitness, Health and Wellness
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