Start your exercise with a dynamic warm-up

The Dynamic Warm-up prepares the body for dynamic exercise (walking, jogging, running, etc.). The Dynamic Warm-up raises body temperature, increases blood flow to the muscles, and lubricates the joints. Contrary to old beliefs, you must be WARMED-UP to STRETCH.You do NOT STRETCH to WARM UP. Stretching is a critical part of a proper cool-down, not the warm-up.


1/8 = one set of 8 Reps
R & L =one rep

1. Deep Breath: Stand tall-legs apart-knees slightly bent--bring arms up over head and down 3-4 times breathing deeply.

2. Knee Grabs: Bring one of your knees up-using both hands pull knee in towards body-alternate 1/8

3. Twist Grabs: Similar to Knee Grabs, but pull your shin towards your chest, rotating your knee outward, alternate - feel stretch in glute 1/8

4. Hurdle Steps: Step forward R. foot-swing L. Leg up and out to side as if stretching leg over imaginary hurdle at the side of your body. This is good warm up for hip flexors, groin and glute. Alternate 1/8.

5. Forward Lunge: Keep Torso Upright. Step forward with R foot (R Knee bent, L Leg straight behind) bring R foot back to L foot. Step forward with L foot (L. knee bent, R Leg straight behind) bring L foot back to R foot) alternate legs. Can do in place or moving forward. 1/8

6. Side Lunge: Keep torso upright. Hands on waist. Step out to R side, L foot in center, leg slightly bent. Bring R. leg back to center and repeat lunge on L side. Alternate. 1/8

7. Arms Swing: Forward and Back--Standing with good posture, legs apart, knees slightly bent--swing your arms forward so they cross in front of body chest level then swing arms back as far as possible for chest, shoulders and upper back. Do 1/8 set of controlled motion.

8. Side Bend: Over And Back--Standing with good posture, legs apart knees slightly bent. Bend to R side while holding your L arm overhead, quickly reverse direction bend to L and hold R arm over head--for triceps, upper back, abdominals. Alternate-do in controlled continuous fashion. 1/8

9. High Knees: March in Place, bring R Knee up as high as possible and simultaneously push off on the toes of L Foot. Alternate R and L knee. Swing arms with 90 degree angle at elbows, hands swing up to chin level and back. 1/8

10. Deep Breath: Stand Legs apart--knees slightly bent--bring arms up over head and down, 3-4 times breathing deeply.

We especially like to highlight that 75% of our funds support local breast cancer programs in the Bay Area (we are currently funding 22 programs) and 25% supports our National Research & Grant Awards

  • 18th Annual Komen SF Race for the Cure

  • 5K Run/Walk and 1 Mile Fun Walk

  • Sunday, September 21, 2008

  • 5K Run starts at 9am, 5K and 1 Mile Walk starts at 9:15am

  • We also have a Kids for the Cure and a Sleep In for the Cure

  • Participants can form teams or join existing teams. Prizes are awarded for largest team, fastest team and highest fundraising team in each of 4 categories (corporate, small business, school/government and friends/family)

  • Register online at by Sept 11 or mail in a paper reg form postmarked by Sept 11 to: SF Race for the Cure, 150 Post Street, Ste 755, SF 94108.

  • Call 415-397-8812 to be sent a paper form or download one at

  • Late registration is available the day before the Race (Saturday, September 20, 10am - 2pm) at Sports Basement in SOMA or the Sports Basement in the Presidio and on Race Day at Justin Herman Plaza (7:30am-8:30am).

  • Health and Fitness Expo will immediately follow the Race in Justin Herman Plaza and will last until 12noon. 10:30am - Survivor Tribute Ceremony takes place on Main Stage. 10:45am - Awards Ceremony takes place on Main Stage

    Joanie Greggains
    Joanie Greggains is one of America's favorite health and exercise personalities. Her long-running TV Exercise Show, Morning Stretch, and her popular #1 Talk-Radio show, The Joanie Greggains Show averaging 250,000 listeners each Saturday on KGO Radio 810 AM in San Francisco, CA (the #1 Talk Radio Station in the country) have made her a familiar, popular, and respected authority in the Health and Fitness Field. Joanie has written three books: Total Body Shape Up, Fit Happens and the Fat Flush Fitness Plan. Joanie has produced choreographed and starred in 15 Exercise Videos which have resulted in sales of over $16 million, earning her 9 Gold and 6 Platinum Videocassette Awards. She also earned 2 Gold Records for sales of over one million audio Exercise Workouts.

    Joanie is a popular guest speaker who participates in many health events throughout the year. As a former secondary school teacher, Joanie believes in the value of education. Her mission is to provide her audience with the tools and resources they need to improve their health and vitality with well-informed choices.


    Rosie Allen
    "The more uplifting the story, the happier I am," says Rosie Lee Allen, co-anchor of KGO's Afternoon News with Greg Jarrett. Every weekday from 4 to 7 p.m., Allen's approachable, homespun style helps make KGO Radio's Afternoon News one of the Bay Area's top-rated programs. During the more than 22 years that Rosie has co-anchored the Afternoon News the anchor team has won more than 23 "Best Newscast" awards including the Mark Twain Award from the Associated Press.

    Rosie Lee Allen was born in Louisiana and raised in Denver, Colorado. She made a series of unusual career moves that took her from being a singer in a band at age 18, to three years of service with the U.S. Army. She began her career in broadcasting at KNEW in Oakland, then went to KNBR Radio. In 1976, she became public affairs director for KGO's then sister station KSFX-FM. Rosie began her stint with the News-talk leader in 1977 as a Weekend Talk Show Host and Part-time News Reporter/Anchor. Allen was named talk show host and fill-in anchor for KGO AM in 1983 and in 1984 made the move to co-anchoring The Afternoon News with Ed Baxter. In 2000, Allen began co-anchoring with Greg Jarrett. Allen also brought her savvy, upbeat style to television. She co-hosted Marketplace on ABC 7, a half-hour television news program focusing on Bay Area Business from 1991 to 1999. In 2006 Rosie Allen was awarded with the 2006 Journalistic Excellence and Continuous Community Service by the Bay Area Black Journalists Association.

    Rosie Allen is currently attending Holy Names University WECO Program, majoring in Humanities in hopes to "eventually" earn a degree and a teaching credential. "Co-anchoring the Afternoon News with Greg is a daily adventure - we never know what's going to happen. After you've been away from your radio at work all day, you get into your car or turn us on at home, and you want to know what's changed in your world. We'll tell you; from the "serious-hard-news" to lifestyle, the latest medical news, business, entertainment, and of course up-to-the-second Traffic reports and Bay Area Weather. In short - if it's happening, we'll share it with you."

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