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On the MOVE - The Weekly News

Volunteering is the Ultimate Exercise

It takes a good, healthy heart to run a 10k; and, it takes a strong, generous heart to volunteer. You will see hundreds of those supermen, superwomen and superkids involved with the race.

When you pick up your packet at The Running Spot, you will be greeted by volunteers from The UC Barrett Cancer Center, Girls on the Run, and Alzheimer's Association. When you donate a coat at the starting line or two-mile mark, you will be greeted by the volunteers from Goodwill. When you grab your Alpine Valley Water at the water stop, thank those warm hands from the Ronald McDonald House.

Finally, there are those random volunteers who put their heart into everything they do. They are the heroes among us, and everywhere on the race course. If you would like to volunteer, let us know! Unless someone like you cares a whole awful lot, nothing is going to get better.  It's not.  ~Dr. Seuss

The smallest act of kindness goes a longggg way on race day! Register today.

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The Right MOVE - Healthy Tips

The Right MOVE - Healthy Tips

What can make us healthier, happier and full of adventure?

"The outdoors makes us happy," said Gary Morgan, the owner of Morgan's Livery, and a pioneer of outdoor adventure. "There are so many great things about playing outside."

  • Great strength training
    All of that hardcore paddling (and water resistance!) can burn over 350 calories an hour and build great core strength. "Since paddling utilizes the core muscles, you can enjoy the benefits of an ab workout while breathing fresh air," said Morgan. "Proper technique even requires use of muscles in the legs, back and shoulders, as well as the muscles that rotate the torso."
  • Heart health
    "Consistent motion is a great way to get your heart beating, and it is a lot easier on the knees than pounding pavement," said Dr. Brian Grawe from UC Health. "Paddling is one of the best workouts for heart health and increasing lean muscle mass."
  • Stress reliever
    There's something special about being around water," said Morgan. "It relaxes you and clears your head whether you're paddling like crazy or drifting along."
  • Sunshine
    "Time spent outdoors comes with sensible sun exposure time and plenty of vitamin D, which can be one of the toughest to get from foods," said Morgan.
  • Confidence
    Mastering any new challenge like paddling is a way to build confidence and positive self-image.

- UC Health Orthopaedics & Sports Medicine

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Keep MOVING - Training Tips

Keep MOVING - Training Tips

What are four of the most "addictive" foods?

According to the experts at Orangetheory Fitness:

  • French fries
    Potatoes have a high glycemic index. That's a technical way of saying the carbs in potatoes really raise your blood sugar levels — quickly. They also stimulate the reward centers in your brain. You eat a big plate of French fries, and then you want more. Or you crave other high-glycemic foods such as candy bars.
  • Soda
    The sugar in soda stimulates the reward system in your brain, too. Over time, you need larger and sweeter amounts to trigger the same level of reward. One might do the trick today, but before you know it, you're drinking several.
  • Pizza
    Highly processed foods — most pizza included — have been associated with addiction-like eating behaviors. The heavily processed grains in many crusts are pretty high on the glycemic index. The way they're processed removes the bran and germ from the grain. That makes the crust easier to digest, which causes your blood sugar to rapidly rise. You end up with that same, familiar blood sugar roller coaster.
  • Ice Cream
    The creamy satisfaction ice cream provides is due to the fat-rich quality that our brain and body love — along with plenty of stimulating sugar, too.

- Running Spot: Race Headquarters

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MOVE Your World - Work & Family Tips

MOVE Your World - Work & Family Tips

Are you trying to do too much?

If you answer yes to a lot of these questions, you might be on overload:

  • You like getting cancellations because it gives you free time.
  • You say, "I am too busy" or "I don't have time" at least once a day.
  • Over 50 percent of your activities are done in tandem with other activities (e.g. crazy multi-tasking).
  • You have a 24/7 work ethic and feel obligated to respond immediately to emails, texts, and phone calls and find yourself judgmental of others who don't do the same.
  • You are over-scheduled and always running from one thing to the next, often making you late.
  • You feel compelled to fill every waking moment with something productive (e.g., checking emails while waiting in the line at the bank.)

- Western & Southern

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MOVING Thoughts

MOVING Thoughts

Wherever you turn, you can find someone who needs you. Even if it is a little thing, do something for which there is no pay but the privilege of doing it.
- Albert Schweitzer

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