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On the MOVE - The Weekly News

Picture This: Free Race Day Pictures!
Capture Your Local Runcation Before It Runs Away

We think you and your family are outrageously beautiful when you run and so does TQL. They are the official sponsor of pictures! We will be taking lots (and lots) of pictures of you in every pose — especially the finish line pose — and you will be able to download them for free. There will be no bad pictures. However, you might not have your perfect smile on so TQL will give you lots of angles.

You can also capture the whole family together for the healthiest holiday picture ever! Sign up EVERYONE today. It will make the pictures way more fun.

The Rundown on New Sponsors
Roehr Insurance Agency, Alpine Valley Water, and AmpacOnline have joined our other great sponsors for the moving celebration.

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The Right MOVE - Healthy Tips

The Right MOVE - Healthy Tips

Is your pillow helping or hurting your sleep?

"If you wake up with a stiff neck, you may have pillow problems," said Dr. Brian Grawe from UC Health. He recommends that:

  • Pillows that adapt to your position are best
    Contour pillows work best for most people. Your head rests in a depression in the center. Your neck rests on either a less elevated side when you're lying on your back or on a more elevated side when you're lying on your side.
  • Latex foam is generally the best material
    Natural latex offers support without heating you up like memory foam. By sleeping cooler, you sleep deeper.
  • Feather pillows cause the most neck pain
    The feathers move when you do, so you wind up with no support, causing you pain.
  • Body pillows and side pillows can be useful
    If you're in the habit of sleeping on your stomach, which isn't ideal, body and side pillows can improve your sleep posture. They provide the pressure on the stomach you've grown used to, while keeping you in a side-lying position.
  • Consider your mattress
    If you have a firmer mattress, you'll need a thicker pillow, because your shoulder won't sink into the mattress very much. If you have a memory foam mattress topper or a pillow-top mattress, you'll need a thinner pillow, because your shoulder will sink into the bed.

- UC Health Orthopaedics & Sports Medicine

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Keep MOVING - Training Tips

Keep MOVING - Training Tips

How can I run and walk with better form?

  • Walk/Run TALL. Be an exclamation point, not a question mark.
  • Walk/Run PROUD. Have your shoulders back and down.
  • Imagine the ground being very hot. You want short quick strides without high knee lift. Visualize your feet brushing over the ground.
  • Look ahead 20 yards. Don't bury your head toward the ground.
  • Turn your palms toward the midline of your body.
  • Cup your hands with the thumbs and forefingers lightly touching. Imagine having a handful of sand and gradually allowing the grains to slide out of the bottom of your hands.
  • Maintain bent elbows at a 90-120 degree angle without locking them.

- Running Spot: Race Headquarters

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MOVE Your World - Work & Family Tips

MOVE Your World - Work & Family Tips

What qualities make a good leader?

  • Drive
    You have the determination to work harder than most and make sure things get done with excellence.
  • Self-reliance
    You make hard decisions and stand by them. To think for yourself is to know yourself.
  • Willpower
    When you want it, you make it happen. Leaders stay focused on goals and are consistent in their efforts.
  • Patience
    You are willing to be patient, and you understand that, in everything, there are failures and frustrations.
  • Integrety
    You are honest, humble, courageous and faithful. That is who you are, and who you have always been.
  • Passion
    Life is 10 percent what you experience and 90 percent how you respond to it. Love it!
  • Optimism
    You believe that there is much good in this world. You live your life with hopefulness and confidence about the future and the great things ahead for everyone.
  • Self-confidence
    You trust yourself. You are unshakeable, determined and fearless. It's as simple as that.
  • Communication
    You can relate to others and pay attention to the communicators around you. Most importantly, you hear what isn't being said. When communication is present, trust and respect follow.

- Western & Southern

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MOVING Thoughts

MOVING Thoughts

"Go fast enough to get there, but slow enough to see."
- Jimmy Buffet

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>> OUR SPONSORS

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Western & Southern Financial Group
McDonald's UC Health Bob Roncker's Running Spot Busam Subaru
TQL Kroger P&G Advanced Cosmetic Surgery & Laser Center
Richter & Phillips Mt. Lookout Chiropractic MCM CPA's & Advisors Huntington Bank
ROEHR Insurance Tillar-Wenstrup Advisors, LLC Exercise And Leisure Hoist
Wealth Planning Partners Local 12 - WKRC Cincinnati Alpine Valley AMPAC
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