ISSUE #12 of 16 - 2017 NEWSLETTER

Western & Southern
Thanksgiving Day 10K Run & Walk
THURS, NOV. 23  •  9AM
PAUL BROWN STADIUM
TIME to Register!
TIME Flies
TIME Flies

Remarkable Cincinnati Women

A Starting Line Celebration of Health, Beauty, Courage and Kindness

"Imagine a world where every mother, daughter, sister and friend knows she's outrageously wonderful," said Christine Lindner from Inner Fire Fitness and co-chair with Amanda Bloomquist of our 100 Always® Heroic Women Starters.

Do you know a remarkable woman hero? Tell her, and then tell everyone. Nominate her right now!

She will be on stage to help officially start 15,000 runners and walkers with Always® cowbells and laughter and love. She will cheer for you, and we will cheer for her.

Meet her at the start and see the inner beauty that lights up our world — Cincinnati. Don't delay, register this very day.

- sponsored by Western & Southern
Healthy TIME
Healthy TIME

Is the way you sleep making your back ache?

"We don't often think about our spines when we're lying in bed," said Shrishail Nashi, M.D. from TriHealth. "But, our sleep posture can help determine whether or not we experience back pain." Here are some suggestions to help avoid waking with an achy back.

  • Keep your spine in a neutral position.
    "You can do this by choosing a well-made innerspring or foam mattress that will create pressure points at the back of the head, the shoulder blades, the tailbone and the heels," said Dr. Steve King from Mt. Lookout Chiropractic & Sports Injury Center.


  • Sleep on your back.
    "Sleeping on your back evenly distributes weight across the widest surface of your body, minimizing pressure points and ensuring proper alignment of your internal organs," said Dr. Nashi. "The worst position for sleeping is on your stomach due to the unnatural position of your neck."


  • Alternate sides if you're a side sleeper.
    "Always sleeping on the same side suspends the middle of your body between your hips and shoulders, the broadest parts of the trunk," said Dr. King. "Place a pillow between your knees to keep hips, pelvis and spine aligned."
- sponsored by Running Spot by JackRabbit
TIME to Train
TIME to Train

What are the best beverages for runners and walkers?

  • Tea and coffee
    "Aside from providing performance-boosting caffeine, both drinks are rich in antioxidants," said Cameron Simoneau, CEO of training experts Tri-State Running Co. "However, be careful with what you put in them, the calories can add up fast!"


  • Water
    "One word — perfect," said Simoneau.


  • Sports drinks
    "When you're running and walking long distances and feeling drained, these are ideal," said Simoneau. "They contain the right blend of electrolytes and carbohydrates that help prevent fatigue."


  • Chocolate milk
    "You can feel like a kid again with this nutrient mix that leads to better muscle protein production," said Simoneau.


  • Wine and beer
    "Alcohol shouldn't top the list, but wine and beer do supply beneficial phytonutrients, and you can toast your finish line success," said Simoneau.
- sponsored by TriHealth
Family TIME
Family TIME

What are some everyday habits that will help you maintain balance?

"Building balance is like learning to play an instrument," said Christine Lindner, co-founder of Inner Fire Fitness. "You need to create the link been your brain and muscles and practice to keep those connections from deteriorating, which can happen as we age."

  • When you're brushing your teeth, doing dishes and folding laundry
    "Stand on one leg," said Amanda Bloomquist, co-founder of Inner Fire Fitness. "Get your children involved, too. It creates a fun competition with great results."

  • When you're waiting in line
    "Stand on one leg then lower and lift your heels," said Lindner. "It's all about practice and practice, and practice some more."

  • When you're having dinner
    "Pull the chair up to the table as close as you can when you are sitting — while still being able to cut your food," said Bloomquist. "This pushes you to sit up straight and to actively engage your core."

  • When you're watching television
    "Sit on an exercise ball instead of the couch," said Lindner. "Start with a half-hour show and build from there. It's an amazing core exercise."

  • When you drop a small object.
    Pick it up while keeping one leg elevated behind you. As you improve, challenge yourself by lifting the leg higher.
Fifty to 75 percent of balance is genetic, which leaves as much as 50 percent that can be cultivated through plain old hard work.

- sponsored by Always
Work TIME
Work TIME

What things will prevent you from a promotion?
  • You do the same thing every day.
    "You should try to take on projects that are outside your day-to-day scope," said Alvin Roehr, CEO of the Roehr Agency. "If you want to be promoted, you need to be proactive, not reactive," he says.


  • You don't really understand your business.
    You might work in accounting and know everything about your company's financials, but you know almost nothing about your company's customers and main value proposition. "To be promoted, you need to understand the business that you're in," said John Barrett, CEO of Western & Southern. "It will make your actions inherently more strategic."


  • You are consistently late.
    "Whether it's for an employee, your boss, a customer or your peer, you really want to be on time," said Roehr. "It might feel like being five minutes late is no big deal, but to the people who are on time, it feels a lot longer. Don't let a small thing like this hold you back."


  • You never learn anything new.
    Do you take advantage of all the training opportunities at your company? "To advance to a higher job, you'll need to learn new skills," said Barrett. "By learning them early, you'll instantly become more promotable."


  • You never ask for help.
    "If you are overwhelmed or legitimately need help, ask for it," said Roehr. "Leaders have much more respect for someone who can delegate and manage their time than they will for someone who didn't complete something and exhausted themselves and others in the process."


  • You are all-work, no-play.
    "Obviously you need to work hard to get promoted," said Barrett. "But it's also important to take your vacations and take care of yourself." Research shows that people who took their vacation time were actually more likely to get a raise than those who didn't take all their vacation time.
- sponsored by TQL
TIME to Laugh 

We are all lovable, lopsided people leading lopsided lives. What fun!

- Julie Isphording
OUR SPONSORS
Title Sponsor:  Western & Southern Life
McDonald'sTriHealthThe Running Spot by JackRabbit
AlwaysBusam SubaruTQL
MCM CPA's & Advisors Kind SnacQ102, MIX94.9, B-105, 97.3 THE WOLFks Inner Fire Fitness
ROEHR Insurance Agency Kind Snacks Tri-State Running Company
Tillar-Wenstrup Advisors, LLC Mt. Lookout Chiropractic Simple Truth
Cycle Bar Local12 WKRC Hoist Rapid Hydration
MODO YOGA Ampac Kroger
Exercise & Leisure Alpine Valley Wealth Planning Corporation
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