September 2018
www.forecourtri.com
44 Cray Street, Cumberland, RI 02864
401-333-4480
Volleying Into Our 45th Season of Indoor Tennis
use these great resources to strengthen and enhance their game. Though the sport of tennis hasn’t changed much, the equipment and materials have improved with technology. Even with these changes, we’ve found that the style of play that exists today is the same one that was mastered by instructors in the ‘70s and ‘80s. Some equipment may be updated and new materials exist, but the game of tennis is still, at its core, bouncing a ball and hitting it. The crucial part is hand-eye coordination, and our tennis coaches are pros at teaching it. That early legacy continues with each generation. We have members who started with my father in 1970 and are still members today. I’m now starting to see the third generation of players coming in. Just the other day, one of our longtime members who played here as a kid brought in his 3-year-old to start lessons. It makes me feel old! It’s great to see that, for many people, tennis is more than their favorite sport — it’s a lifelong activity they will share with generations to come. For many of our members, it’s not just the game that brings them back season after season. It’s the friendships they build here. Many members participate in 90 minutes
One of our members recently asked me how long I’ve been at Fore Court. “45 years,” I told them. “Wow, you look so young!” they said. Of course, in those early days, I was just a kid pushing the broom. When my father first built the club 45 years ago, my siblings and I were kids, and he would bring us in to sweep the lobby. We loved the experience! The 65,000-square- foot building was our childhood playground. We’d draw on the courts before they were finished and watched as the paving company laid asphalt. We witnessed the whole club develop.
of intense game play then relax with a beer or glass of wine in our lounge area with their teammates. It’s an opportunity to unwind, socialize off the court, and enjoy some great conversations with friends. One member told us he’s met some of his best friends at the club. Our eldest member, who is 96, still gets on the court with her friends for an hour and a half of game play. They also go bowling and play cards together, all thanks to the friendship they’ve developed at Fore Court. It’s all part of the experience here. We’re glad to be a part of that. Cheers to 45 years! -Dave Morin
Since those days, Fore Court has evolved considerably. We resurfaced our indoor courts, giving your game an added boost on a fresh new surface. In addition to tennis and coaching from professionals, we have group exercise classes, a huge fitness center, and even an obstacle course! It’s amazing to see our members
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Prepare Your Garden Autumn Steps for a Better Spring Garden
planted. This keeps rodents from digging them up and allows the plants to grow through the gaps in the wire.
With fall just ahead, it’s a good time to think about your spring garden. For a beautiful garden next year, begin preparing this fall. Here are a few ways to get a head start! PLANTING BULBS If you want beautiful flowers in April, you should start planting bulbs now. Many flower bulbs need to be in the ground before winter settles in; this helps activate the bulbs’ biochemical process that allows them to bloom. Getting the bulbs into the ground before it freezes allows their roots to grow deep enough to protect them from the biting winter weather. Among the flower bulbs you should plant soon are tulips, daffodils, irises, and hyacinths. CHICKEN WIRE After you’ve planted your bulbs, there’s a risk that uninvited guests will dig them up. There are a few ways you can ensure that your bulbs remain undisturbed throughout the fall. One way is to place chicken wire over your bulbs after they’ve been
KEEP YOUR GARDEN TIDY Once you’ve harvested your best fruits and vegetables, go back through and harvest the rest, even if you don’t plan to eat them. Make sure your garden is clear of old vegetables, fallen leaves, and weeds. Leaving decaying plants in or on top of the ground can spread diseases into the soil and attract unwanted pests to your garden. HEALTHY SOIL Pulling up weeds and all of your vegetables can help keep the earth free from rotting plants, but there are other steps you can take to ensure that your soil stays full of nutrients. Pick up a kit to test the pH levels of your soil. Most gardens thrive in soil with a pH of 6.5. Add compost to your soil supply now to give it time to break down during the winter months.
BUILD THE ULTIMATE WORKOUT PLAYLIST
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 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!
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 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. LIFTING Finding the right bpm for your weightlifting music is a little trickier. If the bpm is too high, you risk speeding up your technique and subjecting yourself to the dangers of poor form. 130–140 bpm is a great range for lifting because it keeps the pace fast, but not too fast.
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Galina Shares the Lifelong Gift of Tennis
From Russia to Rhode Island
because of it. It’s made me a different person. I can’t imagine me without tennis.” When she graduated with a master’s degree in business and marketing, she considered alternative career paths but couldn’t shake how much tennis was part of her identity. “I thought, ‘Who am I without tennis?’ I didn’t want to give up something I’ve been doing for 20 years,” Galina reflects. So she began sharing her knowledge and skills with others. Her own experiences shape her philosophy as an instructor. “Working with kids, I always think about myself at that age. When I was little, I had a really good coach. I know what an impact he had on my life. I always think, ‘Maybe I will be that person for someone else.’ Even if they never play tennis again, it can still make a huge difference in their life and in how they see themselves,” Galina explains. “It’s a really good way to give back what I received as a kid.” In addition to working with youth, Galina instructs adults and appreciates the ageless benefits of the sport. “You can literally play for the rest of your life,” Galina notes. “People even play in wheelchairs. It doesn’t matter how athletic you are. It’s never too late to start.”
For Galina, a Tennis Pro at Fore Court, the sport is a lifelong passion. “I started playing when I was 4. I loved it from the first practice. I was crazy about it,” Galina recalls. She played through high school, and because college sports didn’t really exist in Russia, a lot of kids playing at a high level went to the U.S. She decided to follow suit and earned a full-ride tennis scholarship to the University of Rhode Island. In addition to acing her game and her studies, she fell for the small East Coast state. “I really loved it,” Galina admits. She continued on to a graduate program at Temple University, where she also played tennis. But she found that she missed Rhode Island. “I knew I wanted to come back,” Galina says. The opportunity arose after she graduated and connected with Fore Court, where she began instructing last fall. What made our club the right place to share her talents? “I really liked the atmosphere. Everyone was so nice. I really love the Morin family and really got along with Head Pro Sedge Gray,” Galina says. She felt appreciated for her skills and what she brought to the team. For Galina, tennis is more than a sport or hobby. “I got a full scholarship because of tennis,” she says. “I really appreciate that it gave me such a great opportunity in life. I got five years of education
We couldn’t agree more! Contact Fore Court today to schedule your lesson, and discover the lifelong gift of tennis.
Have a Laugh!
Roasted Turmeric Cauliflower
Ingredients
Inspired by PaleoHacks
• 1/2 teaspoon crushed red pepper
• 1 head cauliflower, cut into florets • 2 tablespoons coconut oil
• 1 clove garlic, minced • 2 tablespoons water • Chopped fresh basil, to garnish
• 1 teaspoon turmeric • 1/2 teaspoon cumin
Directions
1. Heat oven to 400 F. 2. In a large mixing bowl, whisk together coconut oil, spices, garlic, and water. 3. Lay cauliflower across a large baking sheet, season with salt and pepper, and top with mixture. 4. Roast for 30 minutes, garnish with basil, and serve.
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44 Cray Street Cumberland, RI 02864 Call us! 401-333-4480 www.forecourtri.com
INSIDE
This Issue
Cheers to 45 Years!
1
Get a Head Start on Next Spring’s Garden How Exercise Music Affects Intensity
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Meet Our Tennis Pro, Galina Roasted Turmeric Cauliflower
The Best and Worst Foods for Inflammation
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Find the Right Food Balance
bigger contributing factor than fat in obesity, diabetes, and heart disease.
The food you eat plays a major role in how your body functions on the cellular level. Some foods can wreak havoc on your body, while others can make you feel great. This is especially true when it comes to that all- too-common ailment, inflammation.
ALCOHOL: Too much alcohol puts a burden on your liver, an organ that helps flush toxins out of the body. You know all of those detox diets? They don’t work. In fact, the only way to detox is to let your liver do its job. When you consume alcohol, it’s harder for the liver to pump out the toxins in your body. When it can’t do its job properly, the result is inflammation.
Here are a few examples of foods that lead to inflammation:
SUGAR: One of the biggest culprits behind inflammation, sugar is far worse than eating fatty foods. It’s best to skip foods that have added sugar (and this includes sugar of any kind, including corn syrup, fructose, and sucrose). Many manufacturers now label food with more specific kinds of sugar to hide the fact that they added sugar to their product. Be sure to read labels carefully! REFINED CARBS: Basically anything made from white flour falls into this category, including bread, pasta, baked goods, and cereals. Research suggests that refined carbs may be a
the best protein choices for people with inflammatory conditions, or for those who want to keep inflammation at bay. BROCCOLI: One of the most nutritious and easily accessible vegetables around, the little green buds that cover the tops of broccoli are loaded with anti-inflammatory compounds.
Now, for the good stuff. Eat these foods to reduce inflammation:
BLUEBERRIES: Many studies call blueberries one of the best fruits you can eat to ease symptoms of inflammation. These blue orbs of goodness are packed with antioxidants, vitamin C, polyphenols, and so much more. Eat a handful every day!
SALMON: As a source of healthy fats and omega-3 fatty acids, salmon is one of
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