ISSUE #15 of 16 - 2017 NEWSLETTER

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

You've Got This!

Joy to the Finish Line

Ohhhhh, you better run! Thanksgiving is next week! Do you have all your turkeys in a row?
  • Price increase this Friday at midnight. Run. Run. Run to that registration.
  • Packet pick up and registration this Saturday-Wednesday at the Running Spot in O'Bryonville. It's a great time to shop their big holiday sale, too!
  • Would you like to volunteer at the water stop with the Ronald McDonald House?
  • Sign up the kids for the McDonald's Kids Run at 8:30 a.m.
  • Give a small gift to our charities.
  • Our TQL App is up and running. Get all kinds of race information and sign up to LiveTrack your family and friends on the memory-making day!
  • We will have live updates on our Thanksgiving Day Race Facebook page and the race frontrunners will be broadcast via Facebook Live on the Life at TQL page.
  • Live entertainment at the starting line with award winning announcer Mike Brown and DJ Jeff Bowling.
  • Free race day pictures of you and your family in the finish line pose from TQL.
  • Beautiful music from Goodwill volunteers at mile 2! If you want to play some music to a standing room audience, let us know!
  • Do you know a remarkable woman hero? Nominate her to be on stage to start the 10K and win lots of gifts from Inner Fire Fitness and Western & Southern!
Do you see what I see? Registration right here!

- sponsored by Western & Southern
Healthy TIME
Healthy TIME

What should you consider when searching for walking or running partners?

"Training partners are one of the most valuable tools a runner/walker can have," said Tom Kiefhaber, M.D. from TriHealth. "They make you accountable so you're more likely to show up, and you give 100 percent during your workout because you know that someone else is counting on you."

  • Have a Few.
    "An exclusive training partner is great until she gets injured or goes on vacation, and you're suddenly a solo act," said Kiefhaber. "Have a network of running friends."

  • Befriend a Faster Person.
    Muster up the courage to approach someone who's slightly better than you are. "Even if you don't keep up stride for stride, having someone to chase or keep in your sights can be enough to help you realize that you are better than you think," said Dr. Kiefhaber."

  • Be in Sync.
    Pace and distance aren't the only areas of compatibility. "Personality and temperament are just as important," said Kiefhaber. "If you like to train outdoors year round, but your partner bolts for the treadmill every time it drizzles, that's a problem." 

- sponsored by Running Spot by JackRabbit
TIME to Train
TIME to Train

What is the best way to breathe while running?
  • Stay Relaxed.
    "Newer runners can develop choppy breathing patterns because they're anxious," says Cameron Simoneau from Tri-State Running Co. Simoneau recommends relaxing everything from the top down. "Shake out your arms and press your shoulders back as you exhale with a deep sigh."

  • Shift Your Focus.
    "Think about your stride instead of your lungs," said Simoneau. "When you step on your left foot, breathe out, taking two steps every breath," said Simoneau. "At a comfortable running or jogging pace, that's a pretty natural pattern."

  • Run Tall.
    "Once you get into a rhythm, focus on your posture to ensure your lungs can fill with air," said Christine Linder from Inner Fire Fitness. "Think of an invisible thread at the top of your head pulling you upward as you move forward."

  • Slow Down.
    "Walk if you have to and stop completely if you need to," says Amanda Bloomquist from Inner Fire Fitness. "Take a moment to check in with your body so that when you start going again, you're in a more relaxed place."
- sponsored by TriHealth
Family TIME
Family TIME

How many calories will you eat this Thanksgiving?

A day of overeating won't hurt in the long run, especially if you go on a run!

  • Turkey (dark meat with skin) — Serving size: Two - three slices (8 oz.), Calories: 430
  • Stuffing — Serving size: 1 cup, Calories: 320
  • Green bean casserole — Serving size: 1 serving, Calories: 160
  • Mashed potatoes and gravy — Serving size: 1 cup + 1/4 cup of gravy, Calories: 240 + 205
  • Cranberry sauce (jellied) — Serving size: 1/4 cup, Calories: 110
  • Cornbread — Serving size: 1 piece, Calories: 175
  • Sweet potatoes with marshmallows — Serving size: 1 heaping scoop, Calories: 610
  • White wine — Serving size: 1 glass, Calories: 120
  • Pecan pie — Serving size: 1 slice, Calories: 505
  • Pumpkin pie — Serving size: 1 slice, Calories: 320
Total Calories: 3,195

- sponsored by Always

What makes a company a great place to work?
  • A positive culture surrounding a meaningful purpose
    "People want to work for a company that supports and rewards excellence, collaboration and a strong work ethic — where people are focused on creating value and achieving top-notch performance," said John Barrett, CEO of Western & Southern. "People also want to feel that their strong culture exists to support meaningful work."

  • Opportunities to grow professionally
    "Good managers look for ways to match employees' skills and passions with the company's growth plans," said Alvin Roehr, CEO of the Roehr Agency. "They work to find new initiatives in the company that might need people, and they take time to find out what their employees are interested in learning and doing."

  • The chance to work with people you trust and respect
    "Most companies have a diverse workforce — serious, intellectuals, fun–loving, informal, etc. — it's important to know your own preferences — what sort of people you tend to resonate with — when looking to build or join a company," said Roehr.

  • Work that positively challenges and changes you
    "We are results driven and wired to overcome challenges," said Barrett. "We like to innovate, solve problems and make breakthroughs. This drives our success and helps all of us get better every day."

- sponsored by TQL
TIME to Laugh 

I have never been perfect, but I've always been me.

- Julie Isphording
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
Kroger Local12 WKRC Hoist Rapid Hydration
MODO YOGA Ampac Exercise & Leisure
Alpine Valley Wealth Planning Corporation
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