the Cedars House rules

Eat. Train. Run. The Cedars House is a cafe, running hub, and personal training center at the start of Forbidden Drive in Philadelphia's beautiful Fairmount Park.

Wednesday, December 14, 2011

New Winter Hours

Winter Hours at the Cedars House
December 20, 2011 thru March 20, 2012

Wednesday, Thursday, Friday 9:30 - 2:30
Saturday, Sunday 8-4

and open for Private Parties
call in advance to book your dinner party, lunch meeting, birthday party, team gathering, office coffee clutch etc. . .

the Cedars House may close in cases of severe weather
please check www.facebook.com/thecedarshouse for the latest hours information

Monday, November 28, 2011

Healthy Living Group Registration form

PAID_______

Class Name­­­­­­­­­: the Cedars House Healthy Living Group

Class Start Date: Wednesday, January 4th @ 7 pm

Class Length: 8 weeks

Cost: $185 (includes ½ hour personal training session)

Cash, credit, or check (to the Cedars House). Stop in or mail form to:

The Cedars House

c/o 700 Thomas Road

Philadelphia, PA 19118

Coach: Amanda Schlitzer

Name____________________________________________________________________________

Best phone______________________________________________________________________

e-mail____________________________________________________________________________

I the undersigned, intending to be legally bound, hereby, for myself, my heirs, executors administrators, and representatives waive and release any and all rights, claims and obligations of any kind for any damages of any kid that I may have against the Cedars House and its representatives or Fairmount Park for any and all injuries and/or losses suffered while participating in this class. I also waive any rights of subrogation by any party. Lastly, I will hold harmless the Cedars House and its representatives and Fairmount Park from any damages that I may have contributed to in any way. I attest that I am in good health and am able to participate in moderate to rigorous exercise. By signing below, I attest that I have read, understand and agree to all terms and conditions as listed in the above waiver.



Name (Signature) Date

Sunday, November 20, 2011

the Cedars House Healthy Living Group!

Kick off 2012 with the Cedars House

Healthy Living Group

Join us in January for an 8-week motivational & physical class that will help you start the New Year with a combination of motivation, support, exercise & nutrition. Each week we will explore topics including:

Ø Staying Motivated and Creative: Movement in the Winter Months

Ø Time Management & Fitness

Ø The Therapeutic & Spiritual Side of Healthy Living & Exercise

Ø Goal Setting & Success

Ø Learning to Make Healthy Choices

Ø Recipe Ideas & Exchanges


Each student will also participate in a ½ hour personal training session with Amanda, to be scheduled individually.

Each week will begin with a movement and fitness segment where we will work on a particular area of the body. We will then spend ½ hour sharing stories, ideas, and making our way towards a healthy & fit 2012!

8 Wednesdays

7 – 8 pm

Begins January 4th

$185

Call 215-242-3121, e-mail info@thecedarshouse.com, or stop in today to register!


Amanda Schlitzer graduated from Chestnut Hill College with her BA in psychology. She recently gained certification in Holistic Health Coaching from the Institute for Integrative Nutrition. She also has her certification in personal training through ISSA. Amanda’s passions include fitness, good food, and the mind/body connection. Amanda is a counselor and exercise group instructor. Her focus is to keep a balance between bringing the fun back to exercise and proper fueling to maintain a healthy body and mind . When Amanda is not counseling or running groups, she enjoys spending time with her family and friends, hiking, biking, cooking, trying new restaurants, and loving her dog Luna.


Forbidden Drive @ Northwestern Avenue

Fairmount Park

www.thecedarshouse.com

www.facebook.com.thecedarshouse

www.twitter.com/thecedarshouse

Tuesday, October 25, 2011

Massage Special ($65!!) through 12/31/11


Massage @ the Cedars House
available by appointment
gift certificates also available

Custom Massage
A combination of massage techniques including Swedish, Deep Tissue, Shiatsu, & Aromatherapy are used to alleviate muscle tension and the effects of stress. This massage is geared for the individual needs of each client.

Deep Tissue
Myofascial Release Technique & Neuromuscular Therapy allow tight, overused muscles to lengthen, loosen and become more relaxed.

Sports Massage
Specifically designed for athletes of all levels. Stretching, muscles energy techniques, and deep work are used to reduce injuries and promote flexibility while enhancing athletic performance and recovery time.

Hot Stone Massage (90 minute only)
The ultimate in deep relaxation, this massage will transport you to another space and time. Heated stones are massaged into muscles to melt away tension and relieve stress.

Prenatal Massage
Prenatal massage shares many of the goals of regular massage-- to relax tense muscles, ease sore spots, improve circulation and mobility, and simply make you feel great-- but is tailored to the specific needs of pregnant women and their changing bodies. Massage during pregnancy may reduce anxiety, decrease symptoms of depression, relieve muscle aches and join pains, and improve labor outcomes and newborn health.

Reiki
Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. It is administered by "laying on hands" and is based on the idea that an unseen life force energy flows through us and is what causes us to be alive. If one's life force energy is low, then we are more likely to feel sick or stress, and when it is high, we are more capable of feeling happy and healthy.

all one hour massage $70-- $65 through 12/31/11!
Call today!
one and one half hour massage $100

For appointments with Tracy, Jodi, or Ellen
stop in
or e-mail massage@thecedarshouse.com
or call 828-400-6689

FOW Park Safety Alert

Friends of the Wissahickon

Park Safety Alert

An 84 year-old man was assaulted by four males on Monday, October 17, 2011, while walking on Forbidden Drive. While the Wissahickon is largely safe, the Friends of the Wissahickon reminds park users to follow the safety guidelines:

  1. When you park your car, lock your doors; carry your keys with you; and do not leave wallets, cell phones or other valuables in plain sight in your car. The major area of crime in the Wissahickon is in the parking lots.
  2. Be alert! Don't jog with headphones. It's not only unsafe from the perspective of crime prevention, but you won't hear bicyclists behind you or other potential problems. (You also won't hear songbirds or the gurgling of the creek.)
  3. Park users should exercise with a partner whenever possible; if exercising alone, try to avoid using the park during off-peak times.
  4. Vary your routine. If you always start your run at Valley Green at 6 a.m., try going to Bell's Mill Road or Kitchen's Lane once or twice a week.
  5. Trust your instincts. There's a sense of isolation from the city in the park that has a lot of appeal. If you sense trouble in a person or a place, leave.
  6. Please report suspicious activity by calling 911.
  7. Keep an eye on our website. FOW posts crime alerts as necessary.
Important Numbers to Know

If your car is broken into, call 911; report where your car is - the number of the parking lot will help - and stay until the police come.

The Fairmount Park Rangers can be reached at 215-685-2172.

FOW Trail Ambassadors are often in the park. Their primary role is to provide information to park visitors about the Wissahickon and report any problems they see to Fairmount Park Rangers. If you are unable to call 911 or the Rangers yourself, a Trail Ambassador can help.

Saturday, August 20, 2011

Fall Couch to 5k begins Saturday, September 17th!

Newest Couch to 5K: Beginners' Running Class starts Saturday, September 17!!
Fall for Fitness at the Cedars House!
6 weeks
Saturdays at 8:15 am
1st session on September 17
$75 ($60 for repeat students)
at the Cedars House
Forbidden Drive @ Northwestern Avenue
www.thecedarshouse.com
215-242-3121
call or e-mail (ricki@thecedarshouse.com) with questions and to register!

Tired of thinking about running but not actually doing it? This class will provide the motivation and the lesson plan for you to accomplish your fitness goals!
Only requirement: running sneakers and you!
All ages, shapes, and sizes welcome!!
You can do it!
The class will culminate with a 5K race (to be determined) that we will run together.
Race registration fees not included in price of class.

Friday, June 10, 2011

Summer Couch to 5k Begins July 9th!!

Newest Couch to 5K: Beginners' Running Class starts Saturday, July 9th!!
Don't let the summer get away from you!
6 weeks
Saturdays at 8:15 am
1st session on July 9th
$75 ($60 for repeat students)
at the Cedars House
Forbidden Drive @ Northwestern Avenue
www.thecedarshouse.com
215-242-3121
call or e-mail (ricki@thecedarshouse.com) with questions and to register!

Tired of thinking about running but not actually doing it? This class will provide the motivation and the lesson plan for you to accomplish your fitness goals!
Only requirement: running sneakers and you!
All ages, shapes, and sizes welcome!!
You can do it!
The class will culminate with a 5K race (to be determined) that we will run together.
Race registration fees not included in price of class.

Tuesday, April 19, 2011

Join Our Outdoor Community-Meet a Friend for a run, hike, bike . . .

The Cedars House is helping people connect in the park. Send an e-mail to ricki@thecedarshouse.com with your interest (run, hike, walk, bike . . .), contact information, and availability and connect with one another in Fairmount Park!

Out & About in Fairmount Park
the Cedars House Community of Enthusiasts

RUN
Jen: Availability & Distance flexible. Generally loves to run 4-6 miles 3-4 x per week. 10 minute miles (9 minute miles on good days) and hoping to increase speed! Always up for a challenge. Prefers Wednesday & Fridays especially mornings & weekends.

Kerry: Average 10 minute miles for 3 miles. If running more frequent distance and speed may increase! Prefers weekdays between 9:30 & 1:30. Wednesdays are usually best, other days shift.

Leila: 1-mile runs (old athlete with some lower back pain) jogging pace.

Anne: Training for Odyssey Half Marathon. 9.5 - 10 minute pace. Loves to run in park. Weekdays during School hours. 5 mile runs, plus one longer during the week.

Marti: Flexible schedule. Prefers morning runs. Distances range from 2 miles (~8.5 min/mi) to 6 or more (~9.5 min/mi). A bit slower on trails.

Victor: I get on at Rittenhouse and run 4-10 miles. 9 minute easy pace, but because the heat is about to be turned all the way up, I use a heart rate monitor so its about a 10 minute mile. I run through the woods 4 days per week, Tuesday, Wednesday, Friday & Saturday and I'll head out anytime between sunrise and 9 am.

Mary: 26-year old ex-collegiate runner who recently moved to Mt Airy with her husband. Typical availability during the week is between 6 and 7 in the am and after 6 pm- prefers evenings. Pcae ranges from 7:30 - 8:30 depending on the day and "how I'm feeling" and hoping to get down to 6:30 - 7 pace. Training for the Rock n' Roll Half marathon in September.

Kaye: Running Buddy Sought! Wed/Fri evenings 6:30/7, Sundays any time except early morning. 5-9 milrd Maybe trianing for September 1/2 marathon. Forbidden Drive, roads, trails all ok. Reasonably fast pace. Age: late 40s.

Megan:
I am running a pace of 6:50- 7:30, distances anywhere from 5-12 miles right now. I'm tired of being on the treadmill and would love to have someone to meet up with in the early morning or evening.

Catherine: I am interested in finding a partner who could make early morning runs, especially as fall comes on. I am coming back from some calf issues at the moment, but in general was running 3-3.5 mi at a 14 min pace or so. I am want to try to keep it slow to avoid injuring myself....Planning to do runthebridge in November....and looking for a 5k before then.

Christine: following the rookie training for the 1/2 marathon. Can run 6 miles now- slower in the heat! Can run Thursday eves and other times!

Erin: Wants to train for a 1/2 marathon. Has run one in the past plus several 10-mile races but slowed down in past year. Right now can run 11 minute mile, 3 mile run. Looking for others to join!


WALK/HIKE

Denine: 41 year old hiker. Loves to Walk to Philly or just a couple of miles each morning. Free to hike 7-10 miles each morning until summer.

Debby: Loves to take frequent walks in the park and would enjoy being part of a group.
Leila: Loves the outdoors!

Jane: Interested in walking 3.5/4 miles per hour. Typical distance is 3 miles. Would love to walk with others!

Linda: Interested in fast paced walks/hikes. Available after 4 on most weekdays and flexible on weekends!
BIKE
Leila: Any Biking. Would love to join a group. C/D/F rider.

Sara: Wants to ride in groups for safety and social. Can ride from the Cedars House to Lincoln Drive or shorter distances are fine. No 0ff-trail riding. Weekends are best. Other times are Tuesdays (except during pick-up/drop-off), and late afternoon, early evenings.


Name: Greg
Interest: bike
Availability: Tuesday's, thursdays, and sundays all day

Mary: Novice rider looking for beginner's group as running is her primary sport. Can ride 20-30 miles!


For now, contact Ricki ricki@thecedarshouse.com to get one another's contact information. We are working on an easier method! Cheers!

or Join one of these regularly scheduled runs:

Wissahickon Wanderers Trail Run: 4-5 miles. Starts at 6:30 pm at Valley Green Inn. For details call 215-849-9080 or visit www.wanderersrunningclub.org

Shawmont Running Club: Starts at 8:00 am on Forbidden Drive @ Northwestern Avenue. Distances are at the discretion of runners. All levels welcome. emphasis is on fun! www.shawmontrunningclub.com



Monday, April 11, 2011

New Pilates Series (Outdoor!) Begins April 30th!

Mat PilateMat Pilates

(outdoor whenever weather permits!)
Saturday mornings
8 am
April 30th - June 4th
(please note there was an error in latest e-mail news. The series begins on April 30th- NOT April 8th. Sorry for any inconvenience!)

6 week series $50
4 week series $40
drop-in rate $12

Sign up in advance for the best rate!
Call 215-285-5431, e-mail ricki@thecedarshouse.com or drop in to reserve your spot today!

the Cedars House
Forbidden Drive @ Northwestern Avenue
215-242-3121
www.thecedarshouse.com

Pilates was designed by Joseph Pilates to develop strength, flexibility, balance & inner awareness. This class will show you the basics of Mat Pilates and how you can modify and move to make it easier or more challenging. Pilates is great for athletes and non-athletes alike. The practice builds core strength, reduces risk of injury, improves posture, and aids in breath control. Pilates is a wonderful complement to a runner's routine as it specifically helps to build muscles not necessarily used for running.

Karen Missimer is a full-time teacher, mother of two, and avid triathlete. She loves doing anything outdoors. Karen has been a personal trainer and fitness instructor for many years. She began teaching Pilates as the result of a challenge from a friend who told her how hard it was. After taking a few classes, Karen agreed and felt energized by the challenge! She decided the best way to truly understand and practice the exercise of Pilates was to become an instructor herself. She has been teaching Pilates now for three years.

Thursday, March 31, 2011

Massage Special now thru December 31st!

Massage @ the Cedars House
available by appointment

Custom Massage
A combination of massage techniques including Swedish, Deep Tissue, Shiatsu, & Aromatherapy are used to alleviate muscle tension and the effects of stress. This massage is geared for the individual needs of each client.

Deep Tissue
Myofascial Release Technique & Neuromuscular Therapy allow tight, overused muscles to lengthen, loosen and become more relaxed.

Sports Massage
Specifically designed for athletes of all levels. Stretching, muscles energy techniques, and deep work are used to reduce injuries and promote flexibility while enhancing athletic performance and recovery time.

Hot Stone Massage (90 minute only)
The ultimate in deep relaxation, this massage will transport you to another space and time. Heated stones are massaged into muscles to melt away tension and relieve stress.

Prenatal Massage
Prenatal massage shares many of the goals of regular massage-- to relax tense muscles, ease sore spots, improve circulation and mobility, and simply make you feel great-- but is tailored to the specific needs of pregnant women and their changing bodies. Massage during pregnancy may reduce anxiety, decrease symptoms of depression, relieve muscle aches and join pains, and improve labor outcomes and newborn health.

Reiki
Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. It is administered by "laying on hands" and is based on the idea that an unseen life force energy flows through us and is what causes us to be alive. If one's life force energy is low, then we are more likely to feel sick or stress, and when it is high, we are more capable of feeling happy and healthy.

all one hour massage $70-- $65 through 12/31/11!
Call today!
one and one half hour massage $100

For appointments with Tracy, Jodi, or Ellen
e-mail massage@thecedarshouse.com
or call 828-400-6689



Thursday, March 10, 2011

Spring Couch to 5K: Beginners' Running


Spring is Here! It is time for . . .
Couch to 5k: Beginners’ Running Class!
Sundays @ 10 am
1st class on April 3rd
No class on Easter Sunday. We will reschedule as a group.
$75 ($15 off for 2nd time participants)

Tired of thinking about running but not actually doing it? This class will provide the motivation and the lesson plan for you to accomplish your fitness goals!

Only requirement: running sneakers and you!
The class will culminate with the Girls on the Run 5k (for women, men, families) at Wissahickon High School on May 15th. (registration fee not included).
http://gotrpa.org/
All ages, shapes, and sizes welcome!!
You can do it!

Call 215-242-3121 or e-mail ricki@thecedarshouse.com for more information & to register.

Monday, March 7, 2011

Hours of Operation

Hours of Operation

Winter Hours (December thru March)
Wednesday – Sunday 8:30 am – 2:30 pm

Fall/Spring Hours (April, May, September, October, November)
Wednesday, Thursday, Friday 8:30 am – 3 pm
Saturday, Sunday 8 am – 3 pm

Summer Hours (June, July August)
Tuesday – Friday 8:30 am 3:30 pm
Saturday, Sunday 7:30 am – 3:30 pm

Bathrooms are for Customers please

The Cedars House may be closed in cases of inclement weather. Please check our facebook page @ www.facebook.com/thecedarshouse for the latest information.

The Cedars House is available for rent. Please call Ricki @ 215-285-5431 or e-mail ricki@thecedarshouse.com for more information and to book your event.

The Cedars House
A fitness café in Fairmount Park
215-242-3121
www.thecedarshouse.com

Wednesday, February 16, 2011

Latest News & Events

Congratulations to the Newest Group of Couch to 5k Graduates. They braved the cold, ice, and snow each winter week. They completed the Cupid's Chase 5k on February 12th. AMAZING!
New class forming soon!

Join our winter runners on Sunday morning at 10 am. Drop-in rate this week is only $10. Coach Andrew is subbing for Gena this week and will lead an invigorating workout through the park.

Join us for Beautiful Vinyasa Flow Yoga every Thursday @ 10 am with Amanda

This week lunch specials include 3 soud specials, spinach & mushroom quiche, wholesome sandwiches, homemade granola, farm fresh yogurt, baked goodies and much more more.

Join us this week in beautiful Fairmount Park!
Get in gear for running season with a massage from Tracy. Call 828-400-6689 or e-mail massage@thecedarshouse.com for an appointment



www.thecedarshouse.com
215-242-3121

Thursday, January 27, 2011

New Massage Menu @ the Cedars House

Massage at the Cedars House

CUSTOM MASSAGE $80.00

A combination of massage techniques including Swedish, Deep Tissue, Shiatsu and Aromatherapy are used to alleviate muscle tension and the effects of stress. This massage is geared for the individual needs of the client.

DEEP TISSUE $80.00

Myofascial Release Technique and Neuromuscular Therapy allow tight, overused muscles to lengthen, loosen and become more relaxed.

SPORTS MASSAGE $80.00

Specifically designed for athletes of all levels. Stretching, muscle energy techniques and deep work are used to reduce injuries and promote flexibility while enhancing athletic performance and recovery time.

HOT STONE MASSAGE $135.00 (90 minute only)

The ultimate in deep relaxation, this massage will transport you to another space and time. Heated stones are massaged into muscles to melt away tension and relieve stress.

PRENATAL MASSAGE $80.00

Prenatal massage shares many of the goals of regular massage — to relax tense muscles, ease sore spots, improve circulation and mobility, and just make you feel good. But it's also tailored specifically to the needs of pregnant women and their changing bodies. Massage therapy performed during pregnancy may reduce anxiety, decrease symptoms of depression, relieve muscle aches and joint pains, and improve labor outcomes and newborn health.

REIKI $80.00 (with Ellen only)

Reiki is a Japanese technique for stress reduction and relaxation that also promotes healing. It is administered by "laying on hands" and is based on the idea that an unseen "life force energy" flows through us and is what causes us to be alive. If one's "life force energy" is low, then we are more likely to get sick or feel stress, and if it is high, we are more capable of being happy and healthy.

For appointments:

Tracy: 828-400-6689 or e-mail massage@thecedarshouse.com

Ellen: 267-240-4397 or e-mail studio459@gmail.com