Mindful Movement w/ a Certified Personal Trainer

Mindful Movement – A Community Walk/Run Series facilitated by Certified Personal Trainers brought to you by Top Virtual Staffing (TVS) / Swift Running

Group Mission:
To bring together people from all walks (and runs) of life — from elite runners to casual walkers — who simply want to move, connect, and enjoy community. Whether you're training for a marathon or just starting your fitness journey, you're welcome here!

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Hosted By:
Manuel - A Certified Personal Trainer, former Psychology and Counseling Instructor, and Sport Psychology Consultant who has worked with national-level athletes in the Philippines — bringing a unique mix of physical and mental wellness experience.

This is also posted in conjunction with Singles in the DMV

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Who Should Join?
Anyone who:

• Enjoys walking, jogging, or running
• Wants to meet like-minded, positive people
• Is looking to build a habit of mindful movement
• Appreciates FREE snacks and good vibes!
• Pets allowed on a leash

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When and Where Do We Meet?

7.13.25, Sunday – 5:00 PM to 6:30 PM

Location: 9821 Broken Land Pkwy Ste 103, Columbia, MD 21046 to walk around Lake Elkhorn Trail while 5K runners will go a different path then around the lake.

Park in front or to the side of Foot and Ankle Pain Doctor

Check video if you need more guidance!

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Agenda
4:50 - 5PM >>> Find your parking spot / Power up with Fruitful Juice Bar while it lasts!

5 - 5:10 >>> Introductions / Thanking Sponsors (Swift Running, Uber Bagels and Deli, Fruitful Juice Bar, AAA Physical Therapy, Foot and Ankle Pain Center, & Lakeview Office Management) / Power up with Fruitful Juice Bar while it lasts!

5:10 - 5:15 >>> Discuss Theme of the Run/Walk: What are you thankful for this month?

Instructions on how to win cool prizes explained.

5:15 - 5:20 >>> Warm up / Dynamic Stretches with Certified Personal Trainer(s)

5:20 - 6:15 >>> Run, Walk, Move around Lake Elkhorn or designated 5K path.

6:15 - 6:30 >>> Meet at the starting point / Cool down stretches / Remind how to join for prizes / Congratulate Attendees and Sponsors / Grab Bagels to Go

Food & Drinks only while supplies last!

---

Why “Mindful Movement”?
Each session includes a simple mindful theme to reflect on while moving — no pressure, just an invitation to grow your body and mind. If you join online discussion or share your thoughts, you could even win cool prizes!

---

Treats / Prizes:

We’re proud to work with Uber Bagels and Deli, who will generously provide FREE food before or after the event as a thank-you for showing up and moving your body.

Honored to have Fruitful Juice Bar to provide refreshing drinks before the event.

As personal trainers, it is great to have this close collaboration with Swift Running. Tryout some lightweight/carbon plated shoes during this walk/run! They will provide the prizes as explained during this session!

If you do purchase shoes on this date online/in person, you will get a free pair of socks! Also, we will schedule a complimentary 15-minute Certified Personal Training Consultation online/in person (if location works)!

Sponsors:
AAA Physical Therapy
Brian Jolles Financial
Foot and Ankle Pain Doctor
Fruitful Juice Bar
Lakeview Offices
Swift Running
Uber Bagels and Deli

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Weather Policy
Some events may be canceled due to inclement weather — we’ll notify participants as early as possible.

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DISCLAIMER
Top Virtual Staffing Solutions (TVSS) does its best to ensure a safe and positive environment. However, by signing up for this event, you acknowledge and agree to the following:

> I release, indemnify, and hold harmless Top Virtual Staffing Solutions, LLC, event hosts, event locations, sponsors, and all participants from any and all claims, demands, losses, or liabilities related to any injury, illness, disability, or property damage I may suffer, to the fullest extent allowed by law.

> While this event may support mental well-being through movement and community, it is not a counseling session or substitute for therapy. If you are experiencing mental distress, anguish, or emotional concerns, we strongly encourage you to consult your licensed counselor, therapist, or psychiatrist.

---

Tips for Safety & Comfort:
Please wear appropriate gear based on the weather and location. Suggested items include:

• Athletic / Running / Walking shoes (Check link if you need one!)
• Sunscreen, hats, or sunglasses
• Water bottles and insect repellent
• Trash bags (leave no trace!)

---

Mindful Movement Meetup Etiquette

To ensure a safe, welcoming, and respectful environment for everyone, please follow these simple etiquette reminders during our meetups:

1. Walk / Run in Pairs Only
   Please limit walking to pairs (2 people max) to avoid blocking the pathway and allow others to pass safely.
2. Use “On Your Left” When Passing
   When overtaking others on the path, kindly say “On your left” so they know to stay clear — it helps prevent surprises and collisions.
3. Use Earbuds for Audio
   If listening to music, podcasts, or anything else, please use earbuds or headphones only to keep the environment peaceful for everyone.

Thanks for helping make our movement community respectful, inclusive, and enjoyable!

---
We can’t wait to meet you, move with you, and grow this positive movement together!
✨ Stay kind. Stay active. Stay mindful.

— Top Virtual Staffing Team and Swift Running
https://www.topvirtualstaffing.com/

Mindful Movement – A Community Walk/Run Series facilitated by Certified Personal Trainers brought to you by Top Virtual Staffing (TVS) / Swift Running

Group Mission:
To bring together people from all walks (and runs) of life — from elite runners to casual walkers — who simply want to move, connect, and enjoy community. Whether you're training for a marathon or just starting your fitness journey, you're welcome here!

---

Hosted By:
Manuel - A Certified Personal Trainer, former Psychology and Counseling Instructor, and Sport Psychology Consultant who has worked with national-level athletes in the Philippines — bringing a unique mix of physical and mental wellness experience.

This is also posted in conjunction with Singles in the DMV

---

Who Should Join?
Anyone who:

• Enjoys walking, jogging, or running
• Wants to meet like-minded, positive people
• Is looking to build a habit of mindful movement
• Appreciates FREE snacks and good vibes!
• Pets allowed on a leash

---

When and Where Do We Meet?

7.31.25, Sunday – 6:00 AM to 7:30 AM

Location: 9821 Broken Land Pkwy Ste 103, Columbia, MD 21046 to walk around Lake Elkhorn Trail while 5K runners will go a different path then around the lake.

Park in front or to the side of Foot and Ankle Pain Doctor

Check video if you need more guidance!

---
Agenda
5:50 - 6AM >>> Find your parking spot / Power up with Fruitful Juice Bar while it lasts!

6 - 6:10 >>> Introductions / Thanking Sponsors (Swift Running, Uber Bagels and Deli, Fruitful Juice Bar, AAA Physical Therapy, Foot and Ankle Pain Center, & Lakeview Office Management) / Power up with Fruitful Juice Bar while it lasts!

6:10 - 6:15 >>> Discuss Theme of the Run/Walk: What are you thankful for this month?

Instructions on how to win cool prizes explained.

6:15 - 6:20 >>> Warm up / Dynamic Stretches with Certified Personal Trainer(s)

6:20 - 7:15 >>> Run, Walk, Move around Lake Elkhorn or designated 5K path.

7:15 - 7:30 >>> Meet at the starting point / Cool down stretches / Remind how to join for prizes / Congratulate Attendees and Sponsors / Grab Bagels to Go

Food & Drinks only while supplies last!

---

Why “Mindful Movement”?
Each session includes a simple mindful theme to reflect on while moving — no pressure, just an invitation to grow your body and mind. If you join online discussion or share your thoughts, you could even win cool prizes!

---

Treats / Prizes:

We’re proud to work with Uber Bagels and Deli, who will generously provide FREE food before or after the event as a thank-you for showing up and moving your body.

Honored to have Fruitful Juice Bar to provide refreshing drinks before the event.

As personal trainers, it is great to have this close collaboration with Swift Running. Tryout some lightweight/carbon plated shoes during this walk/run! They will provide the prizes as explained during this session!

If you do purchase shoes on this date online/in person, you will get a free pair of socks! Also, we will schedule a complimentary 15-minute Certified Personal Training Consultation online/in person (if location works)!

Sponsors:
AAA Physical Therapy
Brian Jolles Financial
Foot and Ankle Pain Doctor
Fruitful Juice Bar
Lakeview Offices
Swift Running
Uber Bagels and Deli

---

Weather Policy
Some events may be canceled due to inclement weather — we’ll notify participants as early as possible.

---
DISCLAIMER
Top Virtual Staffing Solutions (TVSS) does its best to ensure a safe and positive environment. However, by signing up for this event, you acknowledge and agree to the following:

> I release, indemnify, and hold harmless Top Virtual Staffing Solutions, LLC, event hosts, event locations, sponsors, and all participants from any and all claims, demands, losses, or liabilities related to any injury, illness, disability, or property damage I may suffer, to the fullest extent allowed by law.

> While this event may support mental well-being through movement and community, it is not a counseling session or substitute for therapy. If you are experiencing mental distress, anguish, or emotional concerns, we strongly encourage you to consult your licensed counselor, therapist, or psychiatrist.

---

Tips for Safety & Comfort:
Please wear appropriate gear based on the weather and location. Suggested items include:

• Athletic / Running / Walking shoes (Check link if you need one!)
• Sunscreen, hats, or sunglasses
• Water bottles and insect repellent
• Trash bags (leave no trace!)

---

Mindful Movement Meetup Etiquette

To ensure a safe, welcoming, and respectful environment for everyone, please follow these simple etiquette reminders during our meetups:

1. Walk / Run in Pairs Only
   Please limit walking to pairs (2 people max) to avoid blocking the pathway and allow others to pass safely.
2. Use “On Your Left” When Passing
   When overtaking others on the path, kindly say “On your left” so they know to stay clear — it helps prevent surprises and collisions.
3. Use Earbuds for Audio
   If listening to music, podcasts, or anything else, please use earbuds or headphones only to keep the environment peaceful for everyone.

Thanks for helping make our movement community respectful, inclusive, and enjoyable!

---
We can’t wait to meet you, move with you, and grow this positive movement together!
✨ Stay kind. Stay active. Stay mindful.

— Top Virtual Staffing Team and Swift Running
https://www.topvirtualstaffing.com/