#3 ISSUE - 2017 NEWSLETTER

Western & Southern
Thanksgiving Day Run & Walk
McDonald's Kids Run
CINCINNATI  •  9AM - NOV 23  •  2017
TIME To Register!
TIME Flies
Wendy Bentley Designs
TIME Flies

Thanksgiving Day Menu:

Pumpkin Pie, Turkey, Dressing, W&S Thanksgiving Day Race

You can't buy happiness, but you can buy pies, turkeys, and a place at the W&S Thanksgiving Day Race.

There's more to buy! How about our super soft, long sleeve t-shirt by renowned designer Wendy Bentley. Wendy's popular designs are sold worldwide, but more importantly, she was the creative genius behind 12 other race designs including the 100th event.


"I have so many fond memories of this event," said Bentley. "When you think about all the wonderful aspects of the race — family traditions, good health, big hearts, being together and turkeys — the designs are fun to create."

Wendy also loves seeing her designs 'running around' Cincinnati. "There's nothing more meaningful for a designer than to see people wearing your designs in all kinds of places."

- sponsored by Western & Southern
Healthy TIME
Healthy TIME

How can you prevent common running injuries?
  • Knee issues.  "It often happens when your kneecap is out of alignment. Over time, the cartilage on your kneecap can wear down and become painful," said Emily Dixon, DO from TriHealth.  "It's important to keep the thigh and gluteus muscles strong to support the knee cap and keep it tracking correctly."

  • Stress fracture.  This is a small crack in a bone that causes pain and discomfort. "We often see stress fractures when starting a new activity, or changing the intensity of workouts like going from a 5k to half- marathon training," said Dixon.

  • Shin splint.  This is pain in the front or inside of the lower leg along the shin bone (tibia) that can occur after changing your workout, such as running longer distances or increasing the number of weekdays you run or train.  "A good stretching/flexibility program and icing can be help. Often runners will wear shin sleeves to help with the pain," said Dixon.

  • Achilles tendonitis.  Repetitive stress to the tendon, too much distance to your running routine or tight calf muscles cause this pain. Good flexibility is paramount to prevention and treatment of Achilles tendon pain.

  • Muscle pulls.  This is a small tear in your muscle, also called a muscle strain. It's often caused by overstretching a muscle.

  • Plantar fasciitis.  This is an inflammation of the thick band of tissue in the bottom of the foot that extends from the heel to the toes. The pain is worse in the morning and can feel like a heel spur. "Having tight Achilles and calf muscles can cause this. Stretching for three minutes, three times a day can help," said Dixon.
- sponsored by Running Spot by JackRabbit
TIME to Train
TIME to Train

How can you keep running and walking for the rest of your life?
  • Be social and join a training group.
    "Run and walk with others when you can," said Cameron Simoneau from Tri-State Running Co. "People of all ages and sizes join our training groups. They all inspire and motivate each other."

  • Find joy in running at your own speed.
    We all slow down as we age. Rats! "Don't measure yourself against a clock," said Simoneau. "It's more fun to simply run, walk and 'play' at your own pace."

  • Go to running/walking events.
    The camaraderie and spirit of an event will keep you excited and inspired. Start a Thanksgiving family tradition at the W&S Thanksgiving Day 10k or help find a cure for pediatric brain cancer at Sophie's Angel Run. Your steps really matter!

  • Take care of yourself.
    A day off. A vacation. A massage. These all might seem like indulgences, but the key to staying healthy is to "gift yourself" every day. This will help you deal with stress, fatigue and injuries.

  • Listen to your heart.
    Learn to rely on your body's signals rather than some predetermined "rule." If you are exhausted, give yourself a break and break a rule. If you are too tired, take a nap instead.
- sponsored by TriHealth
Family TIME
Family TIME

How can you make your life happier?
  • Get enough sleep
  • Exercise
  • Spend more time with friends and family
  • Express gratitude
  • Challenge yourself
  • Laugh
  • Be optimistic
  • Play
  • Love
- sponsored by Always
Work TIME
Work TIME

What traits make employees great?
  • Positivity: "Life is hard, but business is virtually impossible without positivity," said Alvin Roehr, CEO of The Roehr Agency. "True positivity is a resilient fortitude and a deeply held belief that you can make a difference."

  • Extreme Reliability: "Follow through, keep your word, and make things happen," said John Barrett, CEO of Western & Southern. "You can be trusted with the details. You can be trusted with everything."

  • Uncompromising Excellence: "Excellence requires a frustrating amount of caring and an uncompromising attitude," said Barrett. "Being committed to excellence creates better products and services than your competitors."

  • Versatility: "Unforeseen circumstances constantly arise that require diverse sets of skills that may force you to go beyond your job description and do whatever is needed," said Roehr. "Don't be allergic to new ideas, approaches and perspectives."

  • Quality Communicator: "Speak clearly. Write concisely. Be transparent, yet tactful and eloquent," said Barrett.

  • Creative Problem Solving: "Life is packed with problems and puzzles.  Solve them," said Barrett.
- sponsored by TQL
TIME to Laugh 

One good thing about being wrong is the joy it brings to others.

- Julie Isphording
OUR SPONSORS
Title Sponsor:  Western & Southern Life
McDonald'sTriHealthThe Running Spot by JackRabbit
AlwaysBusam SubaruTQL
MCM CPA's & AdvisorsKind SnacksLocal12 WKRC
ROEHR Insurance AgencyMt. Lookout ChiropracticTri-State Running Company
Tillar-Wenstrup Advisors, LLCExercise & LeisureSimple Truth
Kroger AmpacHoist Rapid Hydration
MODO YOGAWealth Planning CorporationAlpine Valley
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