Fit in 15 – Explosive Exercises

Personal trainer Rob Williams Jr., uses the medicine ball in explosive exercises to get that fast twitch muscle going. “Sprinters have these real classic physiques,” says Williams. “They don’t do a lot of weight room training but they have really exposed muscles.” He says you get those fast twitch muscles from doing explosive exercises like sprints, and ball slams like the ones he demonstrates in his video, anything where you’re really making your body explode.

You can find Rob Williams Jr. on instagram @RobWilliamsKingofFitness
Or get in touch with him via email rjwst19@mail.rmu.edu or phone at (443)797-2123

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American Red Cross honors local heroes

According to Merriam-Webster, a hero is person who is admired for great or brave acts.  We are blessed to have many such individuals within our county, acting bravely to save the lives of others.  The American Red Cross of York and Adams Counties will celebrate local heroes during the 12th Annual Heroes Breakfast event on Thursday, November 20.  Please consider attending this wonderful event!

ARC Heroes Breakfast

 

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Prepping for winter running… like an adult

Last winter I had several close calls involving sidewalks that had turned to ice rinks. My face and pride were saved only by swearing, serious butt clenching and some sort of guardian angel who, by now, must be exhausted.

IMG_4878On each of these occasions I made a mental note to buy a pair of yak trax as soon as possible. For those unfamiliar, these are grippy, spiked shells that go over your shoes, helping you to move on ice without dying. Each vow to buy a pair was later met with me deciding that it probably wasn’t going to get icy again and/or flat-out forgetting.

Me, just after ice encounter, “Holy **** I really need to buy some yak trax asap. I’m lucky I didn’t break my face!”
Me, safely back in my apartment, “It’s already December so winter is basically half over, I’ll get them next year. Oh look something shiny!” Continue reading “Prepping for winter running… like an adult” »

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Healthy cooking: Pumpkin coconut soup


If fall weather has you craving all things pumpkin, stop yourself at the coffee counter. You don’t have to fill up on pumpkin coffee beverages or pumpkin muffins to try to embrace cooler temperatures and sweater weather.

This pumpkin soup recipe is one the easiest I’ve ever tried. Plus, it’s packed with nutrients. And dietitians agree: pumpkin puree is just as healthy from the can as it is if you roasted it yourself at home. Just look for BPA-free cans.

Try this pumpkin coconut soup for cold fall dinners. KATE PENN - DAILY RECORD/SUNDAY NEWS

Try this pumpkin coconut soup for cold fall dinners. KATE PENN – DAILY RECORD/SUNDAY NEWS

Recipe for pumpkin coconut soup

  • 1 1/2 tablespoons extra-virgin olive oil
  • 1 cup chopped onion
  • 3 garlic cloves, minced
  • 3 cups solid-pack pumpkin, canned
  • 2 cups chicken or vegetable broth
  • 1 teaspoons sugar
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon dried crushed red pepper
  • 1 1/2 cups unsweetened coconut milk, divided
  • Salt and pepper
  • Pepitas for garnish

Heat the oil in a heavy large pot over medium heat. Add the onion and garlic. Sauté until golden, about 10 minutes.

Add the pumpkin, broth, sugar, allspice, and crushed red pepper. Bring to a boil. Reduce the heat. Cover and simmer until flavors blend, about 30 minutes.

Working in batches, puree the soup in a blender until smooth. Return the soup to the pot. Bring the soup to a simmer, thinning with coconut milk to the desired consistency. Season to taste with salt and pepper.

A one cup serving is about 200 calories.

Ladle the soup into bowls. Sprinkle with the pepita seeds, drizzle with a teaspoon of coconut milk, and serve.

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Wednesday Walks again canceled because of rain

wednesdaywalks-300x300Sadly, the weather didn’t hold out like we had hoped for today’s Wednesday Walk.

A combination of rain, puddles and chilly temperatures forced us to cancel the weekly walk (for the second Wednesday in a row — boo!).

Cross your fingers for sunny skies next week and join us for our last Wednesday Walk of the season at 5 p.m. at the Memorial Hospital trails on Loucks Road in West Manchester Township.

Learn more about our Wednesday Walks program here.

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Family First Health wants you to eat your apples

 

apples

From left, Courtney Lewis and Jess Ensminger of Family First Health cross Market Street in York Tuesday during Family First Health’s “Starts With Apples Campaign,” which encourages people to take control of their own health care through small changes like an apple a day. Several hundred apples were passed out on Continental Square. They were donated by Rice Fruit Company, Browns Orchards & Farm Market and Flinchbaugh’s Orchards. Once they passed apples out to passersby, they dropped off ‘Get Healthy at Work’ kits at area businesses. PHOTO BY PAUL KUEHNEL

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Race Recap: Chicago

My new favorite bling.

My new favorite bling.

I’m not sure I’ve mentioned on this blog that my marathon was coming up. Maybe once in passing? Or every day all the time for the last 4 months … one of those. As such, I’m sure you’ve been glued to your computer hitting refresh, refresh, refresh, waiting for the moment for me to tell you how it went, so here you go.

Absolutely. Freaking. Awesome.
Nitty gritty details – I PR’ed by 11 minutes, and finally ran my first sub-4 hour marathon. Official time 3:56:58.
Let’s just take a moment to soak that in shall we? Ahhh, that feels good.

For some of you speed demons, that finish isn’t impressive. But for me, it’s a hard-earned milestone.

Continue reading “Race Recap: Chicago” »

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Healthy helpings: Halloween treats don’t have to be scary

Halloween candy doesn't have to rule your child's diet this season. DAILY RECORD/SUNDAY NEWS - KATE PENN

Halloween candy doesn’t have to rule your child’s diet this season. DAILY RECORD/SUNDAY NEWS – KATE PENN

By Marta Smith

Halloween is a nutritionist’s worst nightmare, and it’s just around the corner.

Many popular candies contain sugar, high-fructose corn syrup, saturated fat, trans fat and sodium.

You want the kids to have fun while trick-or-treating and you want to promote good, healthy eating habits. And you might also be concerned about your own ability to avoid sneaking some of your child’s Halloween stash — not to mention the leftover candies that trick-or-treaters didn’t snag at your house. Continue reading “Healthy helpings: Halloween treats don’t have to be scary” »

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Meatout Mondays: veganized southwestern
chili con queso pasta bake

Photo by Bethany Fehlinger

Photo by Bethany Fehlinger

Casseroles are one of my favorite dishes to make. They are usually super easy and there is no need to clean the dish after dinner is served. Just plop a lid on it, and store it away in the fridge!

With this dish, I honed my Rachel Ray skills. Rachel is an animal lover; you can tell by the many pictures of her with her pit bull, Isaboo, and the fact she has her own pet food line. However, the woman still eats meat! So, it was time to veganize one of her dishes: southwestern chili con queso pasta bake.

I made basic switches: meatless crumbles instead of beef; soy milk instead of cow’s milk; Daiya cheese instead of cow’s cheese. For the butter, I used olive oil and didn’t cook it long, since that is what I had on hand. However, you can use Earth Balance spread or another vegan butter substitute.

Now, this is what I call vegan yummo! Continue reading “Meatout Mondays: veganized southwestern <br />chili con queso pasta bake” »

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If you find me upside down, please don’t take a photo

Mountain Bikingn at Rocky Ridge Park York County PA

Rocky Ridge Park, York County, PA

I am primarily a road biker.  I know some people think riding on the road is dangerous, but I feel very comfortable on the road; it’s paved and you just have to bike in a straight line and hope you don’t get run over.  Mountain biking on the other hand is for crazy people who think they are invincible.  With mountain biking you have to watch out for trees, tree limbs, tree stumps, tree roots, rocks, boulders, thorn bushes, non-thorn bushes, wet leaves, mud, snakes, and other mountain bikers.

Continue reading “If you find me upside down, please don’t take a photo” »

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