RUN that by ME - ISSUE #10 of 15

Western & Southern 
THANKSGIVING DAY 10K RUN/WALK

- Inner Fire Fitness Kids Run -
THURS, NOV. 22  •  9AM •  PAUL BROWN STADIUM
109th W&S Thanksgiving Day 10K Race
Register Now!
BE Beautiful CincinnatiRegister for the 109th Thanksgiving Day 10K

Over the River & Thru Three Cities
To the Finish Line We Go!
  • Cincinnati was voted one of the top places in America to run a 'Turkey Trot'
    Men's Journal Magazine and the Los Angeles Times said we were one of the best. Our city's beautiful downtown race course was just the start. It's the outrageously wonderful people who make the day magical, beautiful and thankful to the finish. Ohhhh, you better run.

     
  • Picture This: Free Race Day Pictures!
    We think you and your family are runnerful and quite stunning when you run and so does TQL, our sponsor of pictures. We will be taking lots (and lots) of you in every pose — especially the finish line pose. You can also capture the whole family together for the healthiest holiday picture ever!

     
  • Our UC Health Medical Team will be back in action on race day.
    First responder Jen Jackson and the UC team saved Rick Reid's life when he had a heart attack at the finish. See the inspiring story!

     
  • Find that warm coat.
    The MCM Goodwill Coat Drive starts on the starting line. Oh what fun it is to give together!
The turkey timer is ticking. Get excited! Register today!

BE SmartRegister for the 109th Thanksgiving Day 10K

What are some strange ways stress can affect your body?
  • Painful muscles and joints
    "Stress can cause pain, tightness or soreness in your muscles, as well as spasms of pain," says psychologist Dr. Sarah Cox, who specializes in women's behavioral health at TriHealth. "It can lead to flare-ups of symptoms associated with arthritis, cramping and other conditions because stress lowers your threshold for pain."

     
  • Heart and lung conditions
    "These conditions can include heart disease, stroke, high blood pressure and asthma," says Cox. "If you have pain or tightness in your chest or heart palpitations, see a doctor as soon as possible to rule out a serious condition."

     
  • Gut issues
    "Stress can trigger GI symptoms — from simpler symptoms such as nausea, abdominal pain, diarrhea or constipation to more complex conditions such as irritable bowel syndrome and acid reflux," says gastroenterologist Peter Dryer, M.D. with the TriHealth Digestive Institute. "These GI symptoms can then feed back to the brain and cause more stress."

     
  • Tension in shoulders, head and jaw
    "Stress can trigger tension headaches, tightness in the neck and jaw, and knots and spasms in your neck and shoulders," says Cox. "We call this the tension triangle."

     
  • Weakened immune system
    "You need a strong immune system to fight disease, but poor sleep patterns and stress weakens your body's defenses," says Dryer. "It makes you more likely to catch colds or the flu, for example."
BE StrongRegister for the 109th Thanksgiving Day 10K

What holds you back from fulfilling some of your dreams?

"Sometimes we get in our own way," says Michael Johnson, CEO of Wealth Planning Corp. "We have those dangerous conversations with ourselves. They start like this..."
  • What if I fail?
    "Yes, taking risks makes us super vulnerable, but if we're willing to fail, it's amazing how much fun we can have with our lives."

     
  • Daydreaming is a waste of time.
    "Oh come on, life is supposed to be fun and frivolous at times. Go ahead and dream about possibilities. How else are we going to figure out where we want to go next?"

     
  • How could I possibly do that?
    "This is the opposite of a pep talk. We tear ourselves down. Psychologists call this the 'imposter syndrome.' It's a persistent feeling that we don't deserve whatever it is we're doing."

     
  • I have no time.
    "It is easier to focus on tangible things such as the work in front of us than some future possibility. We must make time for things that matter."

     
  • I can't afford to try.
    "There is no cost to dream so let your dreams fly."
BE HealthyRegister for the 109th Thanksgiving Day 10K

Can water help you lose weight?

"The short answer is yes," says Charlie Hall, CEO of Alpine Valley Water.
  • Water is an appetite suppressant.
    "When the stomach senses that it is full, it sends signals to the brain to stop eating," says Hall. "Water can help to take up space in the stomach, leading to a feeling of fullness and reducing hunger."

     
  • Water helps with workouts.
    "One of the most important components of any weight loss plan is exercise," says Hall. "Water helps muscles, connective tissues, and joints move correctly. It also helps the lungs, heart and other organs work effectively as they ramp up activity during exercise."

     
  • Water increases calorie burning.
    "Some research indicates that drinking water can help burn calories," says Hall. "Drinking cold water may further enhance water's calorie-burning benefits because the body expends energy, or calories, by heating up the water for digestion."

     
  • Water helps remove waste from the body.
    "Water helps the kidneys filter waste while retaining nutrients and electrolytes," says Hall. "When waste builds up in the body, people may feel bloated, fat and tired."

     
  • Drinking water can reduce overall liquid calorie intake.
    "Water is a calorie-free alternative to energy drinks or juice," says Hall. "Replacing even a few high-calorie drinks each day with water or other no-calorie beverages may have long-term weight loss benefits."
BE WonderfulRegister for the 109th Thanksgiving Day 10K

What are 7 skills that almost all great people had in common?
  1. Self-Awareness
    "You must be comfortable with who you are and what you are," says Alvin Roehr, CEO of The Roehr Agency. "Don't try to be something you're not. And don't try to change yourself just because others tell you to."

     
  2. Leadership
    "Focus on becoming the best version of yourself," says John Barrett, CEO of Western & Southern. "When you do that, you become a role model and inspire others to do the same. The best way to help others is to teach them to rely on themselves."

     
  3. Writing
    "Better writing leads to better thinking, and better thinking leads to better communication," says Barrett. "Better communication leads to better results in your career."

     
  4. Mindfulness
    "Being a calm and mindful person who is in control of their thoughts and emotions is a person others can rely on," says Roehr. "I don't think we can ever fully master this skill, but by practicing control over our thoughts, we can get better."

     
  5. Productivity
    "Work is the only way to achieve things," says Barrett. "Become a person who is productive every day. Make good use of your time. Know how to get the best results in the least amount of time."

     
  6. Perseverance
    "Some days, you want to give up because you don't see any results in your life," says Roehr. You work, work and work. But don't quit on striving for betterment — ever."

     
  7. Excellence
    "No matter what you do, do it the best way you can — or not at all," says Barrett. "If you want to reach your full potential, that's the quickest route. It is also the hardest. but don't let that be a barrier to achieving excellence."
BE Happy
BE Happy

Run beautifully without running out.
- Julie Isphording
OUR SPONSORS
Title Sponsor:  Western & Southern
TriHealth Secret JackRabbit
700WLW Inner Fire Fitness
Alpine Valley Pure Service Wallingford Coffee & Tee
Mt. Lookout Chiropractic & Sports Injury Center Tide Fifty West Brewing Co
The Health Gap Knockback Nat's Neighborhood Bar Modo Yoga
PopCorners KISS 107.1
ProAmpac TQL MCM CPAs & Advisors
Roehr Insurance Agency Exercise & Leisure TW Advisors
Wealth Planning Corporation Local 12
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