May 2018
www.forecourtri.com
44 Cray Street, Cumberland, RI 02864
401-333-4480
My Dad’s Legacy
No Obstacle Big Enough
for. It speaks to the legacy of my dad that people were so ready and willing to come together in a time of need. My dad’s story also has a happy ending. After surgery, he spent several months in recovery before returning to the club on a part-time basis. Overcoming this challenging time brought us closer together. I had the opportunity to see him every day, and we began to confide in one another. We had some really good heart-to-heart conversations in the following 20 years. Today, I have my dad’s faith in me to thank for the club and my career. Our team remains as strong as they were back in his day. When you’re with people 40 hours a week, you build relationships and grow stronger together. Although I’d never ask to go through it again, I learned some of the most important lessons of my life in those months after my dad got sick. When life puts obstacles in your path, you find a way through it and keep moving forward.
Fortunately, I had a very capable team at the club to support me. In addition to the hardworking, generous staff that already worked there, my brother Brian came on board. Friends and people around us supported me, and they let me bounce ideas back and forth with them. They helped me make it through the transition.
When I was 25, my entire life changed over the course of one day. My father came to me in August of that year, about four weeks before the season started. He told me he had a very serious case of esophageal cancer. The success rate was 10–15 percent. He wasn’t sure when he would be back to running the club — or whether he would be back at all. Up until that point, my involvement with the business was minimal. My father basically told me that day, “It’s your business now; you’re in charge.” Within a week, he had surgery and didn’t step back into the club until the following spring. It was overwhelming, to say the least. I was now in charge of anything and everything at the club. I took on this responsibility even as I tried to get an emotional grasp on what was happening to my dad. I went from a tiny office to taking over his larger office. It was a stressful time, and I didn’t get a lot of sleep. I’d see my family early in the morning and return late at night. During that year, I rarely had dinner with them. I’d see them Saturday afternoon, usually, when they would come to the club. Knowing they supported me was comforting, but it was difficult to not see them as often.
We had a staff of about 20 at the time, and it was a matter of everyone jumping in and just being willing to help out. We were all doing the best we could. Our busiest time of the year had just started, and there was no time to dwell on the unfortunate circumstances that had brought us together. The club made it through this tumultuous, unexpected event thanks to the strength of our staff. Everybody rallied behind me — a blessing I am beyond grateful
-Dave Morin
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Family Time in the Great Outdoors Family adventures are a great way to grow closer and develop meaningful connections. But with lodging prices rising and the logistical nightmare that traveling with the entire family can be, many Americans are looking at a new option: ditching the beaches and resorts and heading to the great outdoors. Actually, we know this option isn’t new at all. Spending time outdoors with family may very well be one of the most time-honored traditions ever. HIKING A hike with family is an easy way to escape the hustle and bustle of city life. All a hike requires is a trail and a sense of adventure. The best part of hiking is that you can tailor the distance to fit your family’s needs. If you have children or grandkids who aren’t up for the challenge of an arduous daylong trek, there’s sure to be a shorter scenic trail. If nothing else, you can always turn around and backtrack the way you came.
FISHING Fishing is a great way to get out and do something relaxing yet challenging. It doesn’t require a lot of skill or investment. All it takes is the willingness to learn and the desire to connect with nature. This is why fishing is the perfect activity for youngsters of all ages. So, what are you waiting for? Grab your rod and reel and head to the nearest lake or river. While these are all great stand-alone options, together they form an amazing three-headed monster for your next family outing. By combining camping with a hike to a river or lake where you can go fishing, you are sure to create lasting memories with your family that will draw you closer together. Ditch the lines at the airport and the stress of travel. Unleash the possibilities of adventure in the great outdoors.
CAMPING Lodgings and flights are expensive, so going on a family vacation can cost thousands of dollars — and that’s just for the basics! But camping only requires a tent, a fire, picnic food, and water. Rather than scarfing down fast food between flights and dealing with airport security, departure delays, and long flights, take a deep breath and roast marshmallows over the fire with the people you love.
CLUB HAPPENINGS Fore Court in May
We always have exciting classes happening in our group fitness department to keep you motivated and encouraged! Les Mills Tone is a 45-minute total body workout that combines simple cardio moves, drills, and strength training to get you toned. The class features body-weight moves using resistance bands, plates, and core isolation to make the most of your workout. It’s three workouts in one — cardio, strength, and core. Our instructors provide you with choices so you can dial up or dial down the intensity, and you are in control of what you do on any given day. Zumbini! Calling all new parents! This summer, we’re offering a new class for parents and their babies. The Zumbini program is not a fitness class — it’s an early childhood development class. It’s designed to stimulate learning, inspire dance and movement, and strengthen the bond between parent and
child. Our demo class will be on June 10. Be on the lookout for more details!
The Outdoor Obstacle Course will kick off the outdoor season on May 5. Not only does it make for a great workout, with Adam and Austin leading classes, but we also host private events for the course. Book your next birthday or office party here! It’s the perfect celebration for adventure lovers. We already have a few groups who’ve scheduled their private events on the course, including Dave and Busters and Rhode Island College. Contact a staff member to schedule yours! As we get ready to move outdoors, we’re closing out an exciting season at the indoor courts. Bryant University held three more matches here, attaining a 16–2 record over the three matches. They won the conference title and will now try their luck in the NCAAs. We look forward to what’s in store for them!
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Austin Takes It Outside Our Trainer Shares His Passion for Obstacle Course Racing
Those types of transformations keep Austin inspired. “It’s super inspiring when you see people achieve goals they weren’t sure they could accomplish. We worked with a gentlemen last year who’d been paralyzed at one point, and his goal was to climb the rope. A year later, he climbed up the 25-foot rope.” Austin studied architecture in college, but soon realized his path lay in another direction. “I couldn’t have a career where I was sitting behind a desk. Once I got involved in the gym, I knew I needed a physical career where I could motivate people and help them reach their goals.” He got involved in rock climbing and even traveled to Spain to climb with international athletes. Climbing emphasized the importance of upper body strength, and when he found obstacle course racing, he fell in love with it. He got his climbing and fitness certifications, and he’s been learning ever since. What is Austin looking forward to most as the outdoor season begins? “There’s a lot to look forward to. For the start of the season, I’m excited to see how the people who’ve trained with us through the winter session perform on the outdoor course. It’s going to be a big season. We have some of the best Spartan racers in the U.S. coming by to check out our course — everyone’s itching for this.”
Austin is the second half of our all- star obstacle course training team. Like his co-coach, Adam, Austin has a tendency to embrace challenges and push himself to the limit. The two met when Adam came to one of the classes Austin was teaching, and as Austin says, he quickly saw that Adam was “one of the most hardcore people I’ve ever met. We’re both limit-pushers. Adam was the only one crazy enough to train outside with me, and we realized we make a good duo.”
After an enthusiastic reception of their idea to bring obstacle course training to Fore Court, Adam and Austin jumped in with their characteristic “make it happen” attitude to do just that. Since then, they’ve built year-round training into the program, using the indoor space in the winter and moving outside each spring. “We’ve trained people on the indoor obstacle course in the winter for the last two years, and this year was awesome. We trained a group of teachers who are competing in a Spartan race this month. How far they’ve come in 12 weeks is unreal — we’re talking about strength gains, confidence — it’s pretty remarkable.” Have a Laugh!
Mint Pea Soup
Ingredients
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1 tablespoon agave nectar
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3 pearl onions, diced 3 tablespoons olive oil
Juice of 1 lemon
Salt to taste
6 cups fresh or frozen peas 5 cups vegetable stock 3/4 cup fresh mint, plus more for garnish
Pistachios for garnish
Directions
3. Put the mixture in a blender. As you blend, add mint, agave, lemon juice, and salt. 4. Once blended, pour into a bowl, garnish with mint and pistachios, and serve! This soup can be served hot or chilled depending on the weather and your preference.
1. Place pot on stove over
medium heat. Add olive oil. Add onions and cook until translucent. 2. Add peas and stock. Cook until
peas are just tender and still bright green. Remove from stove and cool for 5 minutes.
Adapted from mynewroots.org
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44 Cray Street Cumberland, RI 02864 Call us! 401-333-4480 www.forecourtri.com
INSIDE
This Issue
How One Day Changed My Life
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3 Awesome Ways to Create Lasting Memories Club Happenings Meet Our Obstacle Course Trainer, Austin Spring Greens Soup
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How Exercise Music Affects Intensity
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Build the Ultimate Workout Playlist
build your own specific running list, start with songs that range from 147–160 bpm. Getting something more upbeat like this will help you consistently push your pace and even help release endorphins so you can achieve a great runner’s high. COOL-DOWN One of the most commonly overlooked aspects of a workout is the cool-down. A proper cool-down will not only help you mentally wrap up your workout mindset, but it’s pivotal for injury prevention. The best range for a cool-down is around 120 bpm, but you can also go lower. To find the ideal tempo for your playlists, you’ll want to get the bpm of your music to match the bpm of your heart. There are a multitude of ways to find this, but now that you know the ideal ranges for your exercise, you can start to amass your ultimate workout jams!
finding the right music to get your muscles primed and ready to go. When you’re warming up, you want to find something steady that has a solid beat to it. An ideal range for your warmup tunes should be around 115–120 bpm. You want enough energy to get going, but not so much that you overdo it. CARDIO If you love pounding the pavement or just hitting the cardio machines at the gym, odds are you’ve searched for running playlists before. Many of these are great, but some fall short. If you’re looking to
As streaming services take over the music industry, the search for the perfect workout playlist is as popular as ever. We have the choice of any song we want right at our fingertips, and the difficult part is how to choose the right music for the workout. Nothing can dry up an intense sweat faster than a slow song. The key to making the right song choices is making sure the beats per minute (bpm) match the intensity of your workout. WARMUP A good warmup is paramount to making sure your workout goes well. This means
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