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October 2017
HAPPY
www.forecourtri.com
44 Cray Street, Cumberland, RI 02864
401-333-4480
Nothing Ventured, Nothing Gained MAKE IT A MEANINGFUL OCTOBER
physically and mentally. Our instructors will help you get there. With only a few months left in the year, there’s still time to reach your goals, so be brave enough to venture out and reach them. Thank you to everybody who has given feedback about the new courts; from the rave reviews, it sounds like you are enjoying them! We’re always happy to hear your thoughts and suggestions. I look forward to seeing you at Fore Court for matches and group exercise classes. Together, we’ll meet your fitness goals. See you on the courts! -Dave Morin “ We went out on a limb for our members because we knew it would make a big difference for your game.
One of my dad’s big sayings was, “Nothing ventured, nothing gained.” That’s how we approached our decision to resurface the tennis courts. We went out on a limb for our members because we knew it would make a big difference for your game. The support that we’ve gotten from you in return has been positive and overwhelming. Reflecting on my dad’s legacy, I know he would be proud to see the new courts being enjoyed and our family flourishing. Growing up with this business and watching my dad carefully implement each idea makes it very meaningful to be at the helm of it today. Inside this issue, there are even more improvements to share. Check out the Club Happenings for exciting updates about group exercise and the free- weight area. We also have some tips for preventing injury and improving your game, just in time for the championships. Make this a meaningful month for your fitness by showing up for each workout,
Are you enjoying fall as much as I am? Our season is underway, and I love seeing everyone back on the courts. It’s great to see them being enjoyed again! I can tell you’ve been practicing, even in the off-season. October is a meaningful month for me. This time last year, our granddaughter was born, and it’s hard to believe she is turning 1 this month. Because my oldest son and his family live only 50 miles away, we get to see her fairly often, and my wife is very content to be her No. 1 babysitter. This little girl is representative of the future of our family and the next generation. I’m so proud of what our family has become. Watching my granddaughter reminds me of my own childhood, and especially of my father. October is the month he passed away, and I think of him more this time of year. As I’ve shared with you, this club was his vision, and my life has been devoted to maintaining and adding to what he built.
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4 Ways You May Be Able to Prevent Dementia Before It Starts
From the moment you wake up in the morning, it feels like a dense fog fills your head. When you drag yourself out of bed and go to make yourself a plate of eggs and toast, it suddenly seems like a much more complicated task than before. You lose track of time, and the smell of smoke enters your nostrils. Frantically turning the burner off, it occurs to you that you can’t remember the day of the week. According to Time Magazine, 47 million people around the world live with some type of dementia. Typically, as we age, we’re told that all we can do is hope for the best and bide our time until there’s a cure, but recent research by the Alzheimer’s Research Center paints a different picture. A set of simple lifestyle changes may be the key to staving off cognitive decline as we get older. Regular exercise has been shown to reduce your risk of Alzheimer’s by up to 50 percent, according to Help Guide, and it can even slow the onset of already-present cognitive decline. Walk or swim for about 150 minutes each week, along with two to three sessions of moderate resistance training, as well as balance and coordination exercises. Check out eldergym.com for more info on staying active as you age. Heart-healthy eating may also protect the brain. Limit your intake of sugar and saturated fats and eat plenty of fruits,
vegetables, and whole grains. Replace butter and margarine with olive or canola oil. Two diets that have been linked to heart health are the DASH diet (dashdiet.org) and the Mediterranean diet. Frequent social engagement may help keep your brain sharp. Make efforts to speak face to face with someone you’re close to as often as you can. Try to make new friends, volunteer, join a club or social group, get to know your neighbors, or connect with people over social media. Mental stimulation may also be important to brain health as we age. Study something new to you, such as a foreign language or a musical instrument. Make reading books and newspapers part of your regular routine. Try doing crossword or sudoku puzzles. It’s not difficult to find an activity you enjoy that will also help keep your brain active.
This year, we’ve been all about putting a fresh spin on our entire facility, and new court surfaces were just the beginning. This month, we have even more improvements to share, including new weight equipment and another fresh floor. We make these improvements because we want to provide best possible (and most fun) place for you to come work out. What better way to enjoy our new tennis courts than with doubles championships? That’s right — this October it’s time to put your skills to the test and show off your stellar backhand! There will be men’s and women’s levels of competition, so grab your partner and sign up now! Open to all members. Our tennis courts aren’t the only spot getting an upgrade this year. We know a lot of you have been waiting for this, and we’re happy to announce our group fitness studio is getting new floors this month. To really take advantage of the brand-new floors, look out for the fall group fitness schedule coming out on October 7. Whether you want to stick with your favorite cycling class, continue your Les Mills Body Pump routine, or you are looking to jump into a new fall activity, the fall schedule will give you a great framework for maintaining and advancing your fitness goals. Do you still need a reason to get to the gym? If you come to Fore Court for the free weight area, we have some motivation for you. We’re bringing in new fitness equipment, including benches, weights, and more! Test out the new equipment and put your muscles to work. Club Happenings in October
Come check out our improvements and new equipment this month, and fall into your fitness!
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Article Headline/Title Goes Here! Play at Peak Performance
Seasoned tennis players know that the sport requires endurance, strength, power, speed, agility, balance, coordination, and flexibility. The high speeds hitting the racquet, quick changes of direction, repetitive movements, and stroke patterns can predispose you to a variety of shoulder, elbow, wrist, knee, ankle, hip, and spine injuries. What if you entered this season equipped with strength and stability in your shoulder for powerful tennis strokes? What if your ankles, knees, hips, and thighs were prepared for the sprinting, stopping, pivoting, jarring, and pounding on the courts? What if your elbows, shoulders, and wrists were strengthened for the high-velocity, repetitive arm movements required in tennis? What if you had superior lateral (side-to-side) strength for chasing down volleys and firing off backhands? Playing the season injury-free and at peak performance requires a proper tennis conditioning program. Having stronger, more flexible muscles will not only reduce risk of injury, it will help you perform at a high level for an extended period of time. Below are five strengthening exercises that Lisa Carr, a personal trainer at Fore Court, recommends:
1. Pushups with side plank 2. ½ kneeling lat pulldown 3. Lateral band walks with external rotation 4. Alternating lunge with torso rotation 5. 90/90 shoulder external rotation 6. Rotational chop
Have a Laugh!
Refried Bean Poblanos With Cheese This vegetarian meal comes together in less than 15 minutes. It’s the perfect way to avoid takeout on a busy weeknight.
Ingredients
Recipe courtesy of CookingLight.com.
• 1 cup (4 ounces) pre-shredded reduced-fat 4-cheese Mexican blend • Chopped fresh cilantro (optional)
• 1 (8.8-ounce) pouch microwaveable cooked long-grain rice • ½ cup picante sauce
Directions • 4 medium poblano chilies, halved and seeded • 1 (16-ounce) can fat-free refried beans 1. Place chili halves, cut sides up, on a round microwave- safe plate. Cover with wax paper; microwave on high 3 minutes. 2. While chilies cook, combine
3. Uncover chilies,
beans, rice, and picante sauce in a medium bowl, stirring well. Spoon bean mixture into chili halves. Cover with wax paper; microwave on high 2 minutes.
sprinkle each half with 2 tablespoons cheese, and microwave on high 1–2 minutes or until cheese melts. Sprinkle with cilantro, if desired.
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44 Cray Street Cumberland, RI 02864 Call us! 401.333.4480 www.forecourtri.com
INSIDE
This Issue
Nothing Ventured, Nothing Gained Can You Prevent Dementia Before It Starts?
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Club Happenings in October Strengthen Your Tennis Game Refried Bean Poblanos With Cheese Memes Do You Even Macro?
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Count Macros for More Personalized Weight Loss
to count them for you. Some even allow you to scan food labels at the store. On top of that, many trainers offer these services. All of these options can help you reach your macro goals and still give you time to go on a run. Like any diet, there are weaknesses. The macro diet offers a lot of flexibility, but if you eat ice cream for dinner, even if it fits your macros, you’ll probably have a tougher time getting to the gym and halting your Netflix binge. When it comes to this diet, you’ll need to choose the foods that make up your protein-carbohydrate-fat ratio. Consulting a nutritionist can be a great way to determine what macros will help you feel your best.
Unlike similar counting-based diet plans, the macro diet gets personal with its breakdown of calories. The exact ratio varies according to your metabolism, activity level, and goals. Your macros might be 40 percent protein, 40 percent carbohydrates, 20 percent fat, or 50 percent protein, 25 percent carbohydrates, 25 percent fat. What’s the benefit of this extra calculation? Whereas many diets generalize calories into one number, the macro approaches them more holistically. Not only does it take into account your weight, but it also bases your macros on your energy use (most often using your basal metabolic rate, or BMR). Basically, the macro approach is more personal. Need help tracking your macros? There are a number of apps out there that offer
Dream up your favorite food. Now, think about the last time you ate it. Is it rich, delectable, and a food you avoid so you can fit into your pants? What if there was a diet that made room for it and still allowed you to lose weight? Welcome to the wonderful world of macro dieting. It’s all about balancing the food we eat with our lifestyle and genetic makeup. Often referred to as IIFM (If It Fits Your Macros), macro diets are one of the hottest — and most flexible — nutrition plans out there. Remember the food pyramid? Macro diets recall that straightforward figure. They focus on the three macronutrients we get from food: protein, carbohydrates, and fat. These three nutrients are distributed into a ratio of how much you’ll consume on a given day.
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