RUN 4 YOUR CAUSE – CSULB

RUN 4 YOUR CAUSE – CSULB

Come join us and make a Difference!  Unite with family, friends, and your community to SUPPORT YOUR CAUSE.

Select your Cause when you Register and support your local Charity, Organization, or Cause.  You can even create a new Cause that others can support by registering your Cause online at www.compete4causes.org/new-organizations.

This is essentially a Fundraising tool for all these Causes as each Participant “Competes 4 Their Cause”.  It’s also a great way for Organizations to Fundraise and increase their Notoriety, “Fundraise 4 YOUR Cause“.

Even those that cannot participate in the Event can still Donate on behalf of a Cause by going to www.Compete4Causes.org/Donate and selecting their Cause.

We also set up a Facebook Event Page that lists more details and will be updated regularly with Announcements, Special Performances, Event Details, etc…

The Wellness Expo will feature a Fun-Filled Day of Live Entertainment, Rock-Climbing Wall, Games, Activities, Jump Houses, Obstacle Courses, Vendors, Wellness Professionals, etc…

Thanks again and we look forward to seeing you at this Event and all our upcoming event(s)!!!

DATE:
SATURDAY, MARCH 30, 2013

LOCATION:

CAL STATE LONG BEACH
Wellness Expo (Location is E3 using the grid on the 5K Route Map)
1250 Bellflower Blvd, Long Beach, CA  90840

TIMES:

9am:  Registration followed by Interview for your Cause on the Red Carpet
10am:  5K Run/Walk will commence
10:30am – 2pm:   Wellness Expo with Live Performances, Rock-Climbing Wall, Jump Houses, Obstacle Course, Games, Food Trucks, Face Painting, Vendors, Wellness Professionals, etc…

MAPS:
5K Route on Google Maps – Click Here to View (Can also be viewed from Smartphone web browser for real-time tracking and directions)



View Run 4 Your Cause – CSULB in a larger map

Wellness Expo (Registration, Start/Finish, Live Performance, Games, Activities, Rock-Climbing Wall, etc..)Download Wellness Expo Map
CSULB Campus Map – Download Cal State Long Beach Campus Map

5K Route on Campus Map – Download 5K Route on Campus Map

PARKING                                                                                                                                                                                                                                                                             

Parking Structure 1, which is in-between the Pyramid and the Track (E2 & E3 using the grid on the 5K Route Map).  The easiest and shortest distance to the Parking Structure and Event would be to enter the Campus from Atherton Street (which is the North side of Campus) onto Merriam Way.  You’ll pass the Pyramid on the left and immediately adjacent to it is Parking Structure 1.

Please proceed to the Area marked “Registration” on the Wellness Expo map to receive your Running Bib and T-Shirt then continue on to the “Red Carpet“, where you’ll be stating the “Cause” you’re competing for.    

After the 5K Run/Walk, please return to the “Registration” area to pick up your Swag Bag

ADMISSION:
FREE and Open to the public.  Invite all your Friends, Family, and Supporters to come  out and enjoy all the Festivities, Performances, and Activities.  This is an Event for the entire family with something to do for everyone, young and old, from strollers to walkers and everyone in between.

It will be a Fun-Filled Day of Live Entertainment, Rock-Climbing Wall, Games, Food Trucks, Activities, Jump Houses, Obstacle Course, Carnival Games, Face painting, Vendors, Wellness Professionals, Non-Profits, Orgs, etc…

BAG CHECK:
For this Event, there will be NO Bag Check Area, please leave items in your car after Check-in or invite your Friends and Family to hold your items, support you and your Cause, and enjoy the rest of the day with all the Festivities, Performances, and Activities.

WARM-UP:
There will be a Warm-up/Stretch prior to the 5K Run/Walk so please arrive early to Register and complete your Interview.

VENDORS:
Vendors, Organizations, and Wellness Professionals, please arrive early to be set-up and ready prior to Registration time.  Please gauge the timing of your set-up and plan accordingly.  Location for Vendors, Organizations, and Wellness Professionals will be in grassy area marked by purple triangles on the Wellness Expo  map.

THINGS TO BRING:
Here are some suggested items to bring:

  • Items representing you Cause such as T-Shirts, Banners, Flyers, etc…
  • Camera to capture all those wonderful moments/memories
  • Folding Chair or Blanket
  • Sunscreen
  • Sunglasses
  • Hat/Cap
  • Cash for Food, Drinks, Merchandise, etc…
  • A great attitude and an open heart

SAVE THE DATE:
Please mark your Calendar for our upcoming Events such as “Comedy 4 Causes“, “Music 4 Causes“, “Dance 4 Your Cause“, etc…, which will be posted on our Website and Facebook Page.

REGISTRATION IS STILL OPEN!

If your Friends and Family haven’t registered as Participants, have them sign up @ www.Compete4Causes.org/Registration.  Remember it’s FREE for Non-Participants that are Supporting Participants of the Event or simply those joining us to enjoy the day of Festivities, Performances, and Activities.  However, why not support your Cause or Charity by signing up even though you may not want to participate in the Run/Walk.  You can still receive a Runner’s Bib, T-Shirt, and Swag Bag as well as proceeds directed to your Cause.

If you have any questions at all, please do not hesitate to contact us at info@Compete4Causes.org.

If you haven’t already done so, please like our Facebook Page (www.Facebook.com/Compete4Causes) for up-to-date postings and details as well as Special Announcements, Performances, Event Details, New Raffle Items, etc…

Thanks and we look forward to seeing you at ALL our upcoming Events!

Running Tips : Proper Running Technique

Running Tips : Proper Running Technique

Uploaded by  on Sep 24, 2010

Proper running technique will improve your cardiovascular endurance, speed and running efficiency. Make sure you have great form when running with advice from a professional fitness trainer in this free video on running techniques.

Expert: CarolAnn
Bio: CarolAnn has more than 19 years of professional fitness training experience and holds a Master’s Degree in exercise science and health promotion.
Filmmaker: Christopher Rokosz

Series Description: Running is an excellent form of exercise and a great way to enjoy the outdoors. Start running more with these tips from a professional fitness trainer in this free video series on running.

Yoga Today: The Chakras – Light Practice

Yoga Today: The Chakras – Light Practice

From: yogatoday  | Apr 3, 2011  | 45,849 views
In this shortened practice, Sarah presents postures to stimulate the first three Chakras in the purifying style of Kundalini Yoga. No style of yoga is right for everyone, but Kundalini is something that you need to try at least once! This is a shortened light practice – for the full, comprehensive one hour practice please go to yogatoday.com!
Kundalini Yoga is the tradition of Yogi Bhajan who broght the style of yoga to the west in 1969. Kundalini focuses on the controlled release of Kundalini energy believed to live at the base of our spine in the Mulhadara (root chakra). This dynamic practice involves chanting mantras and incorporating breathing techniques. Kundalini means spiral of hair which later came to be known as the coiled serpent of potential energy and consciousness which lies at base of our spine and can be awoken by various practices.
Daily Fitness Assessment

Daily Fitness Assessment

Chart your weight-training progress daily by writing in the specific exercises you’ll select from your Personal Fitness Guide. Each time you train, fill in the date and amount of weight lifted each repetition. This will help you keep track of how you’re progressing.

CLICK HERE TO DOWNLOAD THE DAILY FITNESS ASSESSMENT WORKSHEET .pdf

Note: Consult with your physician or healthcare provider before commencing any new exercise, nutrition or supplementation program, particularly if you use prescription or over-the-counter medications, or if you are being treated by a healthcare provider for any chronic or medical condition. No representations are made about the results you may achieve from following the program; as every individual is unique, there are no typical results that you can expect from following these exercise, nutrition and supplement recommendations.

Upper Body


Lower Body


Measuring Your Personal Fitness Level

Measuring Your Personal Fitness Level

Body shape, lifestyle, genes, and cardiovascular ability all help to shape your individual fitness factor.

Medically reviewed by Niya Jones, MD, MPHEvaluating your fitness level is not a one-size-fits-all process. Differences in lifestyle, muscle tissue, genetic makeup, and overall health all help determine your personal fitness level.”It is an individual measurement that is not always dependent on how much physical activity you do,” notes Jim Pivarnik, PhD, president of the American College of Sports Medicine and director of the Center for Physical Activity and Health at Michigan State University in East Lansing .So how can you tell if your exercise and healthy diet habits are paying off? There are several ways to measure your fitness level.

The Five Components of Fitness

“Measuring fitness is multi-dimensional,” explains Pivarnik. “Long-distance runners have excellent cardiovascular health, but if all you are is legs and lungs, you won’t have a lot of strength or flexibility. By the same measure, someone who is overweight and aerobically fit is healthier than someone who is in the normal weight range but doesn’t exercise.”

Overall physical fitness is said to consist of five different elements:

  1. Aerobic or cardiovascular endurance
  2. Muscular strength
  3. Muscular endurance
  4. Flexibility
  5. Body composition

Thorough fitness evaluations include exercises and activities that specifically measure your ability to participate in aerobic, or cardiovascular, exercise as well as your muscular strength, endurance, and joint flexibility. Special tools are also used to determine your body composition or percentage of total body fat.

Working to optimize each of these five components of fitness is crucial to enhancing your overall fitness and general health.

Fitness: How to Develop an Action Plan

If you have specific health problems, check with your doctor before implementing a routine to boost fitness. Once your doctor gives you the go-ahead, you have no more excuses. To improve your fitness level, take these important steps:

  • Follow U.S. guidelines for the minimum amount of exercise. That means exercising at a moderate intensity level for at least 2.5 hours spread over most days each week. At least twice a week, supplement aerobic exercise with weight-bearing activities that target all major muscles. Avoid inactivity; some exercise at any level of intensity is better than none while you’re building up your endurance.
  • Walking is the easiest way to get started. Get motivated by enlisting a friend to join you and adding variety to your routine. “Walking is simple and manageable for anyone,” says Jill Grimes, MD, a family physician in Austin, Texas. “Wear a pedometer from day one. Think of it in three parts: a five-minute warm-up of walking slowly, followed by a fast walk, then a five-minute cool-down of walking slowly.”
  • Compete only against yourself. No matter what activity you choose for getting fit, never compare your progress to someone else’s. “Do set goals, and if you are out of shape and hate exercise, start low and go slow,” recommends Dr. Grimes. “Do not compare yourself with your best friend who weighs 50 pounds less and just finished her 10th triathlon.” Pivarnik agrees: “Even if the same group of women walked at the same pace every morning, they would not all show the same fitness measures.”
  • Avoid overexertion. One preventive step Pivarnik suggests is checking your resting heart rate before getting out of bed every morning and making a chart so you can see a consistent, but gradual, decrease over time. If your resting heart rate begins to increase, you may be overdoing it. Another indicator of overexertion is muscle soreness that doesn’t go away after a couple days. “People generally err on the side of not pushing themselves enough,” says Pivarnik. “But the worst offenders are those who think they can jump in where they left off — the bunch of 40-year-old guys who think they are still on the high school football team and start running laps, but end up red in the face.”

As you work on improving your fitness, take it slow and steady to avoid injury or burnout. Above all, remember that consistency is key — if you keep at it, your hard work will pay off.

Surprising Gym Time-Wasters: 5 Killers of a Good Workout

Surprising Gym Time-Wasters: 5 Killers of a Good Workout

Designing an effective workout regimen isn’t always intuitive. Sometimes, seemingly logical tweaks to intensify a session can have the opposite effect. If you’re aiming to improve results, or simply want to be in and out of the gym in less time, experts say don’t waste a minute on these five things:

1. Time-waster: Spot training
It’s smart to hit the gym with specific goals. But zeroing in on a single body part or muscle group—called spot training—isn’t efficient. “The results are limited,” says Craig Ballantyne, strength and conditioning specialist and creator of the Turbulence Training Program, a workout guide for burning fat and building muscle quickly. Take crunches and sit-ups, for example. People often concentrate on these moves to trim and tone the midsection, but “you don’t need [to do] them to see your abs,” says Ballantyne: You need to lose body fat to reveal that six pack  Same goes for bicep curls to beef up your biceps or calf-raises to tone your calves. Isolated exercises fall low on the fat-burning scale; even if they help you achieve muscle definition, you probably won’t notice results under the fat.

What to do instead: Total body resistance exercises that incorporate your target area. For example, push-ups and deadlifts to work your abs; they’ll simultaneously tone your core muscles (abdominal and back) and rev up your fat-burning results by adding bodyweight resistance, which you don’t use for crunches and sit-ups. Bonus: Your arms and legs get a workout too.

2. Time-waster: Doing too many reps
When it comes to strength training, you don’t get points for how long you spend in the weight room—it’s the size of your load that counts. Whether you’re working your upper body, lower body, or core, using adequate weight will improve your fat-burning and strength results, says Jessica Matthews, exercise physiologist and certified personal trainer for the American Council on Exercise, a nonprofit resource for fitness professionals and consumers. If you’re cranking out sets of 20, 30, or 50 reps, it’s a sure sign that you’re not lifting enough weight to see significant results, she says.

What to do instead: Choose a load that puts you in the rep range of 8 to 15 for general muscle conditioning and 6 to 12 if you’re going for muscle hypertrophy (bulking up). If you get to rep 12 or 15 and could keep going, that’s your cue to add weight, says Matthews.

[4 Things Women Should Be Doing in Their Fitness Training—But Aren’t]

3. Time-waster: Five-minute rest periods
“Resting is an important part of strength training, but people often get sidetracked,” says Matthews. “Next thing you know, 10 or 15 minutes have passed.” Even a five minute rest is excessive (for the average exerciser), she says, and can actually hurt the quality of your workout by letting your muscles cool down between sets.

What to do instead: Limit rest periods to no more than 90 seconds, Matthews says. During that time you can do active recovery—low-intensity movement such as walking in place—to keep the blood moving and heart rate elevated while giving your muscles a break.

4. Time-waster: “Fat-burning zone” treadmill settings
The “fat-burning zone” is a low-intensity cardio setting on treadmills and other machines. According to Matthews, the feature became popular about 15 years ago, when research suggested the body primarily uses fat, as opposed to carbs or protein, to fuel lower-intensity exercise. But, she says, the findings were completely misconstrued: “Your body does use primarily fat at that level, but the more intensity, the more calories (and fat) you burn,” she says. Maximizing fat-burning is as simple as maximizing intensity.

What to do instead: Ignore the “fat-burning” treadmill presets and up the intensity of your workout by adding intervals of increased speed or resistance.

5. Time-waster: Splitting cardio and resistance
Forget 45-minute blocks of cardio and strength training; if you’re pressed for time, you can get the benefits of both with interval training, which can be done in as little as 30 minutes. Ballantyne says interval workouts—such as total body circuits, a key component of his Turbulence Training program—are just as effective for building muscle and burning fat as doing separate cardio and resistance workouts.

What to do instead: Follow a total body circuit-training routine like Ballantyne’s: String together six strength training exercises, alternating upper body and lower body with short rests in between. This segment is followed by 15 reps of squats, pushups, lunges (each leg) and mountain climbers (each leg). No rest is required because you’re switching muscle groups constantly, so your workout involves less clock-eating downtime. The rapid succession of exercises also keeps your heart-rate up, especially when interspersed with quick bursts of cardio like jumping jacks.

Zumba is another great interval workout; this high-energy dance routine combines cardio with squats, lunges, kicks and other total-body resistance moves.

The caveat to hyper-efficiency at the gym
While you can get a well-rounded, results-packed workout in just 30 minutes, more physical activity may be necessary for optimum health. The Centers for Disease Control and Prevention recommends 150 minutes of moderate aerobic activity per week. If you spend less time than that at the gym each week, be sure to schedule additional ways to stay active.