January 2018
www.forecourtri.com
44 Cray Street, Cumberland, RI 02864
401-333-4480
Racquetball Resolutions
Tennis has followed me since I was a kid, which was, of course, my dad’s influence. But it’s kind of amazing that it’s stuck with me throughout my life and is still the workout I return to. We played tennis as a family, and I still play with two of my brothers. There was always one brother who was a little better. In a family of seven, there’s bound to be some good competition. Last month, Christmas celebrations gave my family a reason, besides tennis, to get together. There were about 30 of us, including my siblings, their spouses, kids, grandkids, and great grandkids. It was a special time. Even though most of us live within 30 miles of each other, it’s not often we all get together. I hope you had a fun holiday and a great start to the new year. When you need to get back into BODYPUMP, come to Fore Court. When you’re looking for a racquetball partner, come find me. -Dave Morin
not at the level of West Coast teams. It’s a bigger sport in other parts of the United States. There are a lot of great college teams, including at West Point. Just as you’d expect, those military guys were very good. Racquetball is a quick, high-intensity workout. In one hour’s time, you’re constantly moving. The game is so fast- paced that you’re finished working out before you know it. It’s the type of game that helps you forget you’re exercising, and it’s a perfect way to release some stress. The sport is a great winter workout if you’re looking for one. I’ve played with some of you in the past, and I’m excited to get back on the court. Besides racquetball, I’m also hoping to get back into group exercise. It’s something else I’ve let slide in the last couple years. I need the accountability and strength training that group classes give you. BODYPUMP is a go-to for me because I get a workout for all my muscles in one quick class. When you’re stuck, you can just follow along, and it’s unbelievable how the instructors help you pick it up easily.
Fitness is an ongoing adventure. At 52, I’m not as active as I once was. These days, moderation is key. It’s more important for me to be moderate in all areas than be aggressive in a few. I watch what I eat, avoid a lot of sweets, and I’m still an avid tennis player. At this stage, I prefer doubles. I like having a teammate I can depend on so it’s not just me out there. Everyone is starting their fitness resolutions this time of year, and I’m no exception. My goal is to start playing racquetball again. I played growing “ The game is so fast-paced that you’re finished working out before you know it. It’s the type of game that helps you forget you’re exercising, and it’s a perfect way to release some stress.”
up and all the way through college. In 1987, we went to the National Collegiate Championships in Colorado. The competition was very good, and we were
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Have a Tickle in Your Throat? 2 Strange Cold Remedies for the Winter Season
more as a reminder for the healthy to steer clear of their feverish neighbors. But hey, at least the scarf will keep you warm during a bout of the shivers! You’re Hot Then You’re Cold This holistic approach supposedly clears nasal congestion for a restful night’s sleep. Simply soak your feet in warm water until they’re hot and pink. While you’re sitting, let a pair of socks rest in a bowl of ice water. Wring them out, then pull them over your warm feet. Immediately add another layer of dry socks and hop into bed! But Does It Work? Maybe! This approach is a standard practice in hydrotherapy. Your body is surprised by the sudden change in temperature and increases its circulation rate. This could help clear your nasal passages and jump-start your immune system. Licensed acupuncturist Anne Carruth described her experience with this method on PortlandNaturalHealth.net. For her, the treatment “nips a sore throat in the bud” and has helped her “get over lingering cold and flu symptoms.” In the end, whether you’re experimenting with socks or just taking another dose of Nyquil, it’s important to fight your cold when it arrives. Get adequate sleep, drink plenty of fluids, and warm up a bowl of chicken noodle soup. Your body will thank you!
The cruel winds of winter swirl just outside your window, leaving traces of frost on each pane. You stoke the fire and curl up in the velvet armchair nearby, eager to finally start that Agatha Christie novel. But as you stir your tea and pull on a pair of wool socks, you feel a slight tickle in the back of your throat. Frantic, you reach for your trusty onion necklace and blare Pandora’s jazz station. Yes, it’s as strange as it sounds. Among the countless cold remedies in the world, there are some that involve an extra-large helping of lizard soup and others that require a supply of powdered frog skin. But most of the time, these superstitions do little or nothing to combat your infections. Take these two sock remedies, for instance. A Dirty Lard Scarf Some home-remedy enthusiasts encourage their infected friends to grease their necks with chicken fat or lard. After their skin is sufficiently coated, the afflicted then wrap their necks with dirty socks. Warm and a little sticky, the sick were supposed to sweat out their germs. But Does It Work? Probably not. This remedy supposedly surfaced in England before drugs and vaccines helped eliminate contagious illnesses like strep throat and diphtheria. While sweating does help rid the body of unwanted bacteria and germs, the dirty sock adornment served
We collectively raised $950 for a global event called Work Out for Water. Our money helped UNICEF build two water pumps in a village in East Africa. We helped provided clean drinking water to an entire village! Thank you. CLUB HAPPENINGS Here’s what happened at Fore Court in November and December of 2017.
We had a blast on Thanksgiving in SPRINT and in a 90-minute workout extravaganza!
We installed a new group fitness floor!
Last, we held advanced instructor training. Our group fitness team is constantly challenging themselves so they can provide the best workouts possible for our group fitness participants.
New tennis instructors: Bryant University graduate Oliver Welsh and Temple University graduate Galina Plunkett.
Two new personal trainers with extensive obstacle course training experience: Austin Lariviere and Adam Wolny. Look for some boot camps starting soon!
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Smart Shoveling Tips
5. If you do lift the snow, use a smaller shovel . It will hold a more manageable amount of snow. If you have a large shovel, fill it partially. 6. Try an ergonomically designed snow shovel to make lifting or pushing the snow easier on the body. The blade shape features a flat front end for pushing snow and slush, while the deep back end is shaped to scoop snow. Snow scoops, also known as sled shovels, are designed to specifically push the snow. They are ideal for heavy snowfall and designed with an ergonomic handle to protect posture and reduce back strain. 7. Dress for success. Hypothermia can set in quickly in cold weather, especially in moderate to strong wind. Wear protective gear such as waterproof clothing, non-slip boots, hats, gloves, and scarves. Dress in layers so you can adjust your cold gear as your body generates heat during shoveling. 8. Take a break when you need it. Don’t shovel to the point of exhaustion. 9. Know your health risk. Consider your health history and check with your doctor if you are unsure about whether you should be shoveling. Stop shoveling and seek immediate medical attention if you feel any of the following symptoms: tightness in the chest, dizziness, shortness of breath, pain radiating down the arm, nausea, or indigestion. 10. Train to reign! Strengthen the muscles of your core and shoulders and stretch your body to avoid injuries to the back and rotator cuff. See one of our personal trainers or take our Les Mills classes to gear up for the snow.
A full shovel of snow can weigh as much as 16 pounds! Multiply that amount by the number of lifts it takes to clear your property, and you have an idea of just how strenuous a snow-shoveling workout can be. According to the National Safety Council, snow shoveling is responsible for thousands of injuries and as many as 100 deaths each year, nationwide. Poor body mechanics and moving too much snow at once can result in back injuries and muscle strain. Cold temperatures combined with moving heavy snow, particularly after doing nothing physical for several months, places a big strain on your heart. You are at greater risk if you’ve had a heart attack, if you’re a smoker, or if you have heart disease or high blood pressure. Cold temperatures cause blood vessels to constrict, limiting blood flow and exacerbating heart problems. How can we approach the inevitable snow removal safely? Here are some tips for safe shoveling from Lisa Carr, a personal trainer at Fore Court: 1. Like any other workout, warm up before you start. Walking for a few minutes will gradually increase your heart rate and prepare your body for activity. 2. Clear snow frequently . Fresh, powdery snow is much easier to lift than several inches of accumulation. 3. Observe proper lifting techniques . Protect your back by bending your knees, lifting with your legs, and engaging the core throughout the activity. Hinge from the hips — not the waist — as you would with a squat. 4. Whenever possible, push the snow to the side instead of lifting it. Have a Laugh!
Pistachio Goji Berry Granola
Want to spruce up your morning yogurt? Top it with this tasty granola. Even better, swap out the dairy for coconut yogurt and enjoy your vegan breakfast
Ingredients
Recipe inspired by LoveAndLemons.com
• 1 cup rolled oats • ½ teaspoon salt
• ⅓ cup pistachios, chopped • ¼ cup coconut flakes • 1 teaspoon cinnamon • ⅓ cup goji berries
• 1 tablespoon coconut oil • 3 tablespoons maple syrup
Directions
1. Heat a large skillet over low heat. Add oats in a thin layer and toast for 1–2 minutes. Add coconut oil and salt, then stir. Continue toasting for 5–7 minutes, stirring occasionally. 2. Add maple syrup 1 tablespoon at a time; stir to coat. 3. Once oats are toasted, add pistachios, coconut flakes, and cinnamon. Cook slowly until pistachios and coconut flakes are toasted but not burned, about 5 minutes. 4. Remove from pan and stir in goji berries. 5. Let cool and enjoy as a snack or on top of your yogurt!
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44 Cray Street Cumberland, RI 02864 Call us! 401-333-4480 www.forecourtri.com
INSIDE
This Issue
Return of the Racquet
1
Can Chicken Fat Cure Your Cold?
2
Club Happenings
Smart Shoveling Tips
3
Start the Day Right With This Granola
Reinvent Your Out-of-Town Workouts With These Apps
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Hit ‘Download’ and Unlock Your Fitness Potential
For the Frequent Flyer Don’t miss your workout just because you’re away from your home gym. Use Rise Today to locate a class near you. Use filters to search for the type of class you want, from CrossFit to barre workouts. Once you’ve selected a class, you can secure a spot with the in-app reservation feature. There’s no need to fall behind in your BODYPUMP class. For Those Who Aren’t Morning People An app that lets you finish your morning workout in bed? Yes, please! Yoga Wakeup does exactly what the name suggests: It wakes you up with a short yoga or meditation routine. From “Reach and Root Wakeup” to “Spirit Wakeup,” you can select each morning routine’s intensity. Choose a wakeup, set your wakeup time, and let the gentle voice of your instructor clear away the morning’s inevitable grogginess. Forget breakfast in bed; you’ll feel so much better waking up this way.
Do all your early morning workout plans blast out of the jet engine when you travel? New time zones and ill-equipped hotel gyms may make you want to put off training. But now, with the internet just a tap away, there’s no excuse to miss a workout. Being away from home doesn’t mean you have to abandon your fitness goals. Check out these apps (most of them are available for free from iTunes or Google Play) and work out wherever your travels take you. For the Marathon Trainer If you forget your Fitbit and need to track your miles, Moves has your back. With automatic tracking capabilities and features
that tell you how far you’ve walked, cycled, or run, this app will help you stick to your training schedule. It also recognizes and maps routes you’ve run before. For the Meditation Newbie Wanderlust’s guiding mantra is “Find your true north.” During yoga, meditation, and Pilates classes, Wanderlust instructors can help you focus your energy and restore your physical and mental well-being. Download this app or visit Wanderlust’s website for free classes, like the 21-day yoga challenge, which can keep you disciplined and motivated. Additional workshops and events are available for a small subscription fee.
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