44 Cray Street, Cumberland, RI 02864
How You Take It to the NEXT LEVEL
Personal training is just that — personal. It’s not just someone trying to lose weight; it’s finding a program that will help you live a better life. Somewhere around 80 percent of people are doing personal training for a reason other than just to lose weight; it could be to reduce their risk of a heart attack or to do rehab after an open-heart surgery. Part of any good fitness facility is that they’ll continue to be there for each member throughout their journey. When Lisa Carr, our personal training director, works with patients post-rehab, she has conversations with doctors and physical therapists to make sure her clients are set up with the proper program — one that’s created for them to succeed. Each of our trainers has a slightly different approach, but they all share one thing in common: They will help you get to the next level, whether that’s losing 10 pounds, or getting back to your normal life. -Dave Morin
interested in working with a personal trainer in a small group setting to focus on stretching. Now this small group works in a more intimate, focused training session for a more hands-on approach. They can get a workout that’s customized to them rather than to the 25–30 other people in a standard class. Personal training is a matter of accountability. When you have a goal in mind, whether it’s to regain movement or lose weight for your son’s wedding, a personal trainer will help you get there. Whatever your goals are in terms of your physical health, our trainers know the most effective ways to help you meet that goal. Our trainer, Austin, is working with a great young man affected by a muscle disease. By working one-on-one with Austin, this young man is seeing dramatic results in his balance and dexterity. We’re so grateful to see these kinds of transformations. It’s an honor that our club can facilitate success for people as defined by their own goals.
As many of us know, implementing an effective fitness program on your own can be hard. You have the best of intentions, but it’s hard to stay motivated when you don’t have a plan that quite fits your goals. It’s one of the benefits that personal and small group training gives to members — a plan that’s tailored to meet their needs and help them reach their goals. When you think of personal training, what do you picture? It might surprise you to see what a personal training session at Fore Court looks like. At our facility, personal training isn’t limited to one type of goal or person. Our trainers work with people at all levels to help each member reach their full potential. We have athletes who are looking to up their game on the courts or finish their next Spartan race. At the same time, we have a stroke survivor who is just trying to regain mobility. Our personal trainers are here to help all of these folks get there, wherever “there” is. We used to have a group workout class that incorporated stretching. Well, some of the people in that class said, “We’d like a bit more.” We found 10 people
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Journey to the Great Backyard Finish the Summer With a Family Camping ‘Trip’
fire pit. If you have enough room in your backyard, you could even try building a bonfire. Just make sure to check your city ordinances and get any necessary permits first. You can find advice for building the perfect campfire at REI.com/learn/expert-advice/campfire-basics.html. REMEMBER: IT’S OKAY TO CALL IT A NIGHT. For kids, the most exciting part of camping in the backyard is getting to sleep in a tent — that is, until they actually have to sleep. After stargazing, some kids will want to stay up all night whispering and giggling in the tent, and that’s great! But other kids might decide they’d rather sleep inside, and that’s okay too. Your camping trip isn’t a failure because everyone spent the night in their own beds. It’s not about where everyone sleeps; it’s about how much fun your family had together before bedtime. The best part of backyard camping? It doesn’t take a lot of planning. Just grab your gear and your family and hike out into the great backyard.
Summer is drawing to a close, but there’s still time to make some great memories. Camping trips are a summer staple. Fortunately, you don’t have to drive hours into the mountains to find the perfect campsite. Your backyard is right there waiting for you! Here are a few tips to help your family say farewell to summer with a perfect backyard camping trip.
PACK FOR AN AUTHENTIC EXPERIENCE. Your back door is literally a few yards away, which can be great in the event of an emergency. But if the kids are running in and out of the house all
night long, they might end up deciding they’d rather be inside playing video games after only an hour. Be sure to pack everything you would need if you were really going into the woods for the night so no one is tempted to go back inside. This means tents, sleeping bags, flashlights, pajamas, books, binoculars, a compass, water bottles, and a cooler of food with snacks and dinner. Treat this like a “real” camping experience right from the beginning! FIGURE OUT THE CAMPFIRE. Don’t have an in-ground fire pit? No worries! You can still enjoy hot dogs and s’mores with a charcoal grill or a store-bought
WHAT’S AT THE CORE OF YOUR BACK OR KNEE PAIN? If you’re not on close terms with your psoas, it’s time to get familiar. This muscle, pronounced “so-as,” is a key player in your core and comprises the group of muscles called hip flexors. As the only muscle group that connects your spine to your legs, the psoas has a big effect on mobility and posture. simply rest your hands on your belly and let gravity do the work. Try this rest position for 10 minutes a day.
SUPPORT YOUR SEAT. Sitting for long periods of time can compress and shorten the psoas. To decrease this effect, take regular breaks to get up and move, and practice good posture. If you’re going on a road trip, consider sitting with a rolled-up towel under your sitting bones, which can release pressure on the psoas. GET A MASSAGE. Here’s permission to treat yourself. Because of where the psoas is located, it can be difficult to stimulate, and a certified massage therapist will know how to access it. Regular massages can help with circulation and may improve function. CONSULT A PHYSICAL THERAPIST. If you’re experiencing pain in the lower back, hips, or knees, an imbalanced psoas may be to blame. A licensed physical therapist can recommend appropriate stretching or strengthening exercises depending on what’s right for your body.
Psoas imbalances can contribute to back and hip pain because the muscles in these areas get overused to compensate. Imbalances are usually caused by short and tight or weak and overstretched psoas muscles. Activities that compress your hips, such as sitting, excessive running or walking, and excessive sit ups, can shorten your psoas and even lead to weakness. If your psoas muscles are short and tight, you may benefit from stretching and lengthening exercises. If the muscles are weak and overstretched, they may require strengthening movements. Here are a few ways to begin addressing imbalances. TRY THE CONSTRUCTIVE REST POSITION. This neutral position can help release tension in your psoas. Lay on your back with your knees bent and heels on the floor, and set your feet hip-width apart at a comfortable distance from your buttocks. Don’t force your back to the floor, but
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Head Tennis Pro Sedge Gray
Shares His Lifelong Passion for Tennis
this hockey stuff.’ I switched from hockey to tennis and played four years at Davidson College, all while working for my dad.”
Sedge is our head pro tennis coach at Fore Court, and he brings over 34 years of tennis experience to the club. He has quite a legacy in the sport, including being a practice partner for Anna Kournikova. Rather than share his fame and brushes with celebrity, though, Sedge is much happier to talk about his passion for tennis.
After college, Sedge played professionally in Europe, but it was during his time working for his dad at a club that he realized where his true passion lay. According to Sedge, “I fell in love with the teaching aspect.” What is it he loves about coaching? “I get to see people hone a skill, get better, and I see the enjoyment, the happiness when they learn to play. I see people at their best. I feel like I’ve provided them with a skill for a lifetime.” After returning from his European tour, Sedge came to work for Fore Court for some time. After taking on directorship positions with collegiate leagues, we’re lucky to have Sedge back at Fore Court to train our members. “Now I’m working with some of my best friends,” he boasts. “I’m proud of us. The staff is really strong. We have good teachers and good players.” Sedge’s schedule fills up quickly, so if you are interested in reserving a spot to train with him in the fall, speak to Dave or the Fore Court front desk today.
Despite growing up with a tennis pro father, Sedge and his siblings weren’t force-fed the sport. “He didn’t start us too early like some parents do,” Sedge recalls. Instead, he began playing around age 7 at the club where his father taught, and it was mostly as a hobby in the summer. When people asked what his dad did, Sedge and his siblings told them, “Oh, he doesn’t work; he just plays tennis.” At the time, Sedge’s attention was occupied by another athletic pursuit — hockey. “It was my main sport until I was 17,” Sedge admits. He kept with tennis during the off-season and was No. 2 on the high school tennis team — right behind his brother. Sedge went on to the state finals, losing only one match all year. At that point, tennis started to capture his interest. “I started getting into regional matches. I got the bug,” Sedge says. He made the full switch when he started college. “I said to myself, ‘I’m a little tired of
Inspired by Bon Appétit magazine
• 1 28-ounce can peeled whole tomatoes, crushed • 1 15-ounce can chickpeas, rinsed • Salt and pepper, to taste • Chopped cilantro, for garnish
• 1 onion, chopped • 1 garlic clove, sliced • 2 tablespoons fresh ginger, peeled and chopped • 2 tablespoons olive oil • 1 teaspoon curry powder
1. Over medium heat, cook onion, garlic, ginger, olive oil, and curry powder for 8–10 minutes, until onion is soft. 2. Add chickpeas and can of tomatoes with juice. Simmer 25–30 minutes. 3. Season with salt and pepper. Serve over rice and top with cilantro.
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44 Cray Street Cumberland, RI 02864 Call us! 401-333-4480 www.forecourtri.com
The Benefits of One-on-One Training
The Best End-of-Summer Activity Why You Should Get to Know Your Psoas
Meet the Pros Chana Masala
Sleep Better and Feel Great
How to Achieve a More Restful Night’s Sleep
at an electronic screen — a TV, computer, tablet, or smartphone — before bed is detrimental to sleep quality. Light from these devices is disruptive to your brain’s suprachiasmatic nucleus (SCN), which helps regulate your circadian rhythm, and screen time before bed can throw off normal SCN function. Put your excuses for staying up too late to bed. Say no to “one more episode.” And all those emails? They can wait until tomorrow. Not getting enough quality sleep is harmful to your mental and physical health. When you get into the habit of following these three tips, you’ll find yourself feeling rested and refreshed in no time.
rest, you should make a habit of going to bed then. The more consistent you are, the better your sleep will be. WAKE UP NATURALLY . Jolting yourself awake with an alarm or radio isn’t doing your brain and body any favors (it can be stressful on the body and even elevate blood pressure, which is not good first thing in the morning). If you do need an alarm, consider a wake-up light. Wake-up lights mimic the sunrise, slowly brightening the room, waking your body in a natural, gentle way.
A good night’s sleep is one of the most important things you can do for your mind and body. One study published in the Journal of Psychosomatic Research found that the quality of your sleep is much more important than the quantity — that is, if you want to feel rested. And we all want to feel rested. So, what can you do to improve the quality of your sleep and get the rest you need? LISTEN TO YOUR BODY. This, above all else, is crucial to a good night’s sleep. Your body knows when it’s time for bed. Generally, you want to go to bed when you feel tired, whether that’s at 8 p.m. or 1 a.m. Whenever your body tells you it needs
KICK THE SCREEN HABIT. You’ve heard it before, and you’ll hear it again: Looking
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