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.

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.

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

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.

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

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.

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