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fitness

5 Exercises To Get Your Body Moving During Your Lunch Break

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Whether working at home or in an office, most of us are spending eight hours or more, five days a week, sitting at our desks. Finding time to exercise can be difficult with post-work exhaustion and our busy schedules. Your lunch break is the perfect opportunity to reset your mind and body, with easy exercises you can do right from your desk!

  1. Arm Circles

Stand with your feet apart and arms extended straight out, horizontal to your shoulders. Move your arms forward in small circles for 30 seconds, and then backward for another 30 seconds. Repeat twice.

  1. Chair Tricep Dips

Grab a stationary chair – no wheels! Move your body off the edge of the chair, leaving only your hands on the seat facing forward to keep you up. Extend your legs to a comfortable position and your feet in line with your hips. Lower your body down so that your elbows bend between 45 and 90 degrees. Use your palms to push your body back up.
Complete 2 sets of 10 repetitions.

  1. Chair Squats

Stand in front of your chair with your feet in line with your shoulders. Keeping your body weight in your heels, lower yourself in a sitting position down to your chair, and then back up to a standing position. Make sure you are stopping your squat before you touch the chair – no sitting down yet!
Complete 2 sets of 10 repetitions.

  1. Calf Raises

Stand behind your chair with your feet in line with your hips. Using the back of your chair for support, slowly raise your heels until you are in a tip-toe position. Lower your heels back down to the floor.
Complete 2 sets of 20 repetitions.

  1. Bicycle Crunches

Sit comfortably in your chair. With your hands placed behind your head, lift the opposite knee up to meet your elbow, and return back to your seated position. Alternate between your left and right side. Make sure you’re engaging your core!
Complete 2 sets of 20 repetitions.

The Woods Yoga

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Named Providence Journal Readers’ Choice for Best Yoga Studio in 2020 and 2019, The Woods Yoga is the ideal place to begin your journey with yoga. It all started when the studio’s owner, Christine Maguire, launched a yoga-in-the-park program in Northern Providence back in 2016. The program immediately became a wild success—people just kept showing up. As the days grew colder, preventing the program to continue into the winter months, it became clear to Christine that there was an obvious need within the community for a brick-and-mortar space to practice yoga. This inspired Christine to open The Woods in January of 2017.

It wasn’t long before they outgrew the initial space. In 2019, they began construction to expand the studio, while remaining on the original property at Limerock Center. Not only does the new space include a huge reception area suited for mingling with fellow classmates, but it also features an in-house shop offering a variety of yoga essentials and unique, USA-made, specialty products.

Although the studio is offering limited capacity classes in accordance with CDC guidelines, they understand that many of their clients may not feel comfortable coming into the studio just yet. To address this, The Woods offers free online, on-demand, classes. In addition to posting a variety of video classes to their website, the studio also provides private and virtual shopping sessions, with the option to have products from the shop delivered straight to your door.

When it comes to classes, The Woods has it all. It is primarily a vinyasa studio, meaning they practice a kind of yoga that flows breath to movement. Vinyasa is not a stationary practice—it is athletic and challenging, and each class is a comprehensive practice that incorporates the entire body. Whether you’re looking to build muscle or work on yourself spiritually, The Woods offers a range of classes that are guaranteed to help you achieve your goals. From their Gentle Yoga + Guided Meditation and Mindfulness Yoga classes centered around relaxation, to their Sculpt and Strengthen classes focused on fitness, there is truly something for everyone.

Christine’s husband, Anthony DiLugio, is one of the studio’s main instructors and has pioneered several fitness-focused classes at The Woods. From training NFL teams to A-list celebrities, Anthony has a highly impressive background in the fitness and yoga industry. The internationally-known trainer developed the studio’s Kettlebell Cardio and Strengthen Yoga classes, which are designed to make the body stronger and more resilient. The Strengthen Yoga program is an integrated concept—it incorporates kettlebells, suspension, and traditional yoga movements to help build physical strength, which in turn, enables one to practice yoga more safely and effectively.

Christine and Anthony have built more than just a yoga studio, they have created a unified, highly-supportive, and welcoming community. The Woods is a sacred, safe space where people can come together and engage in this healing practice that is both physical and spiritual. It is a place where people of all ages and fitness levels can enjoy the benefits of yoga without fear of judgment of any kind. Clients leave the studio with more than just a sense of peace, they leave with newfound friendships and acquaintances.

If you are completely new to yoga, the team at The Woods urges you to set aside any doubts you may have, come into the studio, and simply give it a try. They encourage you to leave your worries at the door and immerse yourself in the peaceful bubble that is The Woods Yoga. Visit www.thewoodsyoga.com today to learn more.

HOURS
Monday, Thursday, Sunday: 6am – 7pm
Tuesday, Wednesday: 6am – 8:30pm
Friday: 7:30am -7pm
Saturday: 8am – 5:30 pm
1525 Old Louisquisset Pike, Lincoln, RI 02865

Become the Best Version of You!

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Staying healthy is more than just making it to the gym and eating healthy, it’s a shift to a better mindset and good habits! Donna Savage, of Empower Fitness, has 5 tips to get you started. Pick just one to start this week and you are already on your way to becoming the best version of you!

1.) Make the most of your time

Waiting for the water to boil or the oven to preheat? Squeeze in a few exercises! Use water bottles or soup cans for easy and convenient weights when you have a quick break. Small habits like this will turn into permanent changes that will help you reach a healthy lifestyle.

2.) Stay hydrated

The key to having glowing skin, more energy, a better mood, and even weight loss is making sure you are drinking enough water. If you are having trouble staying hydrated, try carrying a water bottle around with you all day, drinking one glass before each meal, or infusing it with fruits! Shoot for half of your body weight in ounces daily.

3.) Have a positive mindset

How you think is how you act and positive thoughts translate into success. Start your day off with positive affirmations, focus on the good rather than the bad, live in the moments, and surround yourself with people who lift you up. These simple changes will help you to have a better mindset and live a healthier and happier life!

4.) Listen to your body

If you are overworked and sore, don’t push it! This could lead to further injury or harm to your muscles. Staying consistent is great but it is important to listen to your body and take a rest if needed, you deserve it!

5.) Be sure to catch those ZZZs

Sleep is the time for your body to rest and recover and not getting enough is harmful to your overall health. The average adult needs about 7-9 hours per night in order to feel awake and alert the next day. Make sure to have a comfortable and quiet space to ensure you can get your best sleep.

Empower Fitness | Making Healthy Fun
empowerfitness.com

Be EMPOWERED This New Year

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Do you have fitness goals you want to achieve, but don’t have the time to spend at the gym? Empower Fitness understands the woman who works, the woman who has a family, and the woman who juggles everything. The Empower community consists of real women who simply want to feel better in their skin and brighter in their brains. Donna and Mike Savage, the husband and wife duo from Massachusetts, created a wellness brand that promotes healthy not hip, progress not perfection, and strength not guilt. So turn that energy you’re wasting trying to be someone else’s idea of perfect into positive, transforming power and get inspired with Empower Fitness this new year!

Empower Fitness’ equipment is designed specially for women by women, making it comfortable and even portable so exercising is a realistic task for the REAL women out there. With a variety of exercise programming provided, they will educate, motivate, entertain, and inspire you to set (and reach) your fitness resolutions.

Check out their FREE streaming workout videos to get started today! empowerfitness.com/workouts/

Their products are reviewed highly on Amazon and they will show you results! Shop Adjustable Ankle Weights and Weighted Vest today by searching the names below.

Empower Adjustable Ankle Weights


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Join the Empower Fitness community and sign up for their email list to receive all the fitness motivation you will need to achieve your fitness resolutions!empowerfitness.com

Great Places to Hike in RI

By | activities, fitness, Inside Rhody, outdoors | No Comments

Whether you’re looking for some exercise with a view, or you’re just looking to get out and enjoy nature, hiking is a great way to explore the world around you. Luckily, you don’t have to travel far to experience beautiful scenery – you can enjoy these great places to hike right here in Little Rhody!

Arcadia Management Area – Richmond

With over 14,000 acres of forested land in Richmond, Exeter, Hopkinton, and West Greenwich, this stunning recreation area has miles and miles of trails to explore. Offering both gravel roads and well-marked wooded trails, it’s easy to find the right trail no matter what type of experience you are looking for. RI’s largest recreational area covers enough ground to keep hikers coming back to explore more and more of the beautifully-wooded terrain. While the park is shared by hikers, hunters, fishermen, mountain bikers, horseback riders, campers, and boaters alike, multi-use safety regulations are in place to keep the experience safe and enjoyable for everyone.

Burlingame State Park – Charlestown

Burlingame State Park offers beautiful trails and hiking around Charlestown’s Watchaug Pond. With 3,100 acres of rocky woodland, there is so much to explore that you may want to stay for a few days. Luckily enough, Burlingame State Park also features 20 rustic cabins and almost 700 standard campsites that you can rent out. While the campsites are closed until at least June 15, 2020, to help prevent the spread of COVID-19, this site’s opening date is worth keeping an eye on.

George B. Parker Woodland Wildlife Refuge – Coventry

Managed by the Audobon Society of Rhode Island, the George B. Parker Wildlife Refuge is a great place for bird-watching and possibly catching a glimpse of foxes, mink, deer, and other wildlife. While this 860-acre property may be smaller than some of the others on our list, it offers 7 miles of trails ranging from boardwalks over streams and brooks to Revolutionary War-era carriage roads and rocky trails through hilly terrain.

Long Pond Woods Wildlife Refuge – Hopkinton

If you’re looking for a more challenging trail with beautiful views, you will love Long Pond Woods Trail. While it is the smallest destination on our list with 2 miles of trails through 220 acres of land, it offers lots of steep, heavily-wooded, and rocky terrain leading to a breathtaking view of Long Pond. If you keep a close eye on the water below, you may even see an otter!

How to Choose the Right Hiking Shoe

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When trying any new activity, it’s easy to get ahead of yourself and hiking is no different! Spring has sprung and for many people, the great outdoors are calling.

After spending so much time inside, tons of hikers will be hitting the trails for a little fresh air. But with rocky terrain and uneven surfaces comes the potential for foot and ankle injuries. The first step towards preventing these injuries is making sure you wear the right shoes. That’s why we created this handy guide to choosing the right hiking boots for you.

Don’t Overdo the Shoe!

With so many options to choose from, it’s easy to pick the wrong type of shoe for the job! These tips REI.com will get you started in the right direction.

Trail running shoes or supportive sneakers are perfectly fine for short and simple hikes with even terrain and smooth trails.

Low-cut hiking shoes with a flexible mid-sole are the perfect fit for day trips with light packs or no packs at all. They are a good choice when dealing with moderate rockiness and uneven terrain.

Day hiking boots offer more support than low cut shoes to deal with unstable ground and rougher terrain. If you plan on carrying a lighter backpack and going for a day trip, these are likely the best shoe for you.

Backpacking boots are the way to go if you plan on hiking with a heavy load on a multi-day trip into the wilderness.

Materials matter

For hiking shoes and boots, different materials offer different benefits. These tips from Active.com will help you make the right choice.

Synthetics are often light and breathable but less durable than other materials. They dry quickly when they’re wet, but they’re not very water-resistant.

Split-Grain Leather boots and shoes are a good middle ground as they are partially made of leather and partially made of synthetic materials. Split-grain leather boots are often more durable than synthetic shoes but less breathable. At the same time, these boots are often more breathable than full-grain leather but less durable.

Full-grain leather boots are typically the most durable and the most waterproof. However, they are often less breathable and heavier.

Remember that accidents can still happen – even if you’re wearing the perfect shoes. If you find yourself with an injured ankle after slipping while hiking, you need to consult the experts! The Foot & Ankle Institute of New England is here to mend injuries across all of Rhode Island- there’s nothing below the knee they can’t handle! For more information on their services call (401) 738-7750 or visit newenglandfoot.com.