6 Ab Exercises to Work Your Core


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These ab exercises are divided into two sections. Supinated exercises, where you’re laying on your back, and pronated exercises where you’re on your front.

Personal trainer Heidi Parr says it’s key to do a lower back exercise, even just one, when you’re doing an ab workout. People can focus so much on the front of their bodies that they neglect the other side. Keeping your back and lower back strong is important for keeping good posture as we grow older.

Parr recommends doing these exercises on your heavy cardio days.

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Co-ed slow pitch softball for a great cause

Get your co-ed softball team together for a great cause, the Inaugural Avery Marie Against AFLP Co-ed Softball Tournament, which will take place at the Hoffman Complex in York on Sunday, August 17, 2014.

All money raised will benefit the Avery Marie AFLP Foundation, which raises awareness of pregnancy complications, specifically the acute fatty liver of pregnancy.

Read on for information on this great event.

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No Sweat, York, will feature free classes with York Jewish Community Center instructors Tuesday nights in August

NoSweat-In-the-Park-e1367524439414We’ve had a busy summer with No Sweat in the Park.

In May, we worked with Denise Hart of the Pilates Center of York to get longer, leaner and taller.

In June, we switched gears and did planks, push-ups and squats with Alysia Dickens of Lifestyles Fitness & Weight Loss Studio.

This month, we slowed things down and worked on being more zen with Megan Donley of Lotus Moon Yoga and Creative Healing Arts Center.

Up next, we’ll offer participants a sampling of what the York Jewish Community Center’s Fitness Center has to offer.
Continue reading “No Sweat, York, will feature free classes with York Jewish Community Center instructors Tuesday nights in August” »

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CSA Summer: Week 7, featuring burpless cucumber and sweet cherries

We have a lot of green in our CSA half-share this week from Miller Plant Farm:

Clockwise, from top left: Cucumbers, bell peppers, potted thyme, corn (2 of 4), sweet cherries and tomatoes. Photo by Jeff Lautenberger.

Clockwise, from top left: Burpless cucumbers, bell peppers, potted thyme, corn (2 of 4), sweet cherries and tomatoes. Photo by Jeff Lautenberger.

We knew before we picked up our bounty that we’d be getting “herbs,” but I wasn’t sure if we’d have a choice in the matter or if we’d be getting a bundle of dried herbs. So I was pleasantly surprised to see that we could choose between rosemary, basil and thyme, all of which were potted and thriving. We chose the thyme, since we already have basil and rosemary at home.

We’ve already used some of the veg, just hours after we picked it up yesterday, but we’re a little confounded by the sweet cherries. I’ve never had fresh cherries before, and Jeff is mildly allergic to uncooked stone fruit. But we also don’t want to just take the easy route and make a sweet baked pastry. So, I’m officially soliciting suggestions: How would you use a pint of sweet cherries?

Be sure to check back later to find out what we did/plan to do with all this amazing produce. And if you have any ideas or suggestions (we’re always open to new recipes!), feel free to contact me at cdunn@ydr.com.

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Incorporate physical activity into your work day

Some jobs are the same thing, day in and day out. Stare at the computer, listen to the drone of voices in the surrounding cubicles, and occasionally walk to the bathroom 10 yards away. However, those jobs do exist where you are constantly on your feet, running around like a crazy person, barely having time to think.
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I have been working as a member of the Shipley Energy Green Team at the York Revolution for three seasons now, and can without a doubt say that this job falls under the latter category. For those of you who don’t know, the Green Team is responsible for on-field promotions, AKA, we’re good for slinging t-shirts and dancing on dugouts.

Most nights I come home from this job and collapse on my bed just because I’m so tired from running around all night. I know that this part-time job at the Revolution is just a fraction of what some fast-moving jobs do every day, for eight hours a day. Besides the obvious labor jobs–such as a farmer or roofer–nursing, waitressing, and jobs in retail sales are known to burn a sufficient amount of calories during the workday. Continue reading “Incorporate physical activity into your work day” »

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Birchbox and Women’s Health power up with small challenges

Birchbox and Women’s Health paired up for the July subscription-based beauty program to offer “12 bite-sized challenges.”

I’ve been getting Birchbox for a little more than a year and I look forward to unwrapping the little cardboard package that contains five to six samples of beauty and makeup products.

One of my favorite boxes is the one where Birchbox and Women’s Health join forces to not only help us look beautiful, but feel beautiful, too.

In addition to getting a free, one-year subscription to the health and fitness magazine, a small insert was included that lists 12 healthy challenges that subscribers can try to conquer in the next month. Continue reading “Birchbox and Women’s Health power up with small challenges” »

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Living Well With Chronic Conditions; a Free program

WHO: The York City Bureau of Health is partnering with the YMCA of York and York Y USA CDSMPCounty to provide a free six-session, health education workshop for persons with chronic conditions and their care-givers.

WHAT: Community members are invited to pre-register for a FREE 2.5 hour workshop, which will be held once a week for six weeks. This program is geared towards adults with a chronic conditions, caregivers and their family members. Participants of this evidence based workshop series will learn how to set goals and make step by step plans designed to improve their health.

WHEN: The first session will begin Tuesday, July 29th from 1 PM to 3:30 PM.

WHERE: YMCA of York and York County 90 N. Newberry St., York, PA 17401

On, Tuesday, July 29th, the Chronic Disease Self-Management Program will begin at the YMCA of York and York County. This is a six-session, peer-taught health education workshop for persons with chronic conditions. It aims to help individuals take day-to-day responsibility for their care and increase skills necessary for individuals to manage their diseases and work effectively with their healthcare provider. Participants of the program will learn program-solving and decision-making skills which enable them to confront the ever-challenging changes of living with a chronic illness. Topics that will be addressed include diet, exercise, medication management, cognitive symptom management, problem solving, relaxation, communicating with healthcare providers, and dealing with difficult emotions. The sessions are facilitated by two leaders, one or both of whom are trained peers who themselves have a chronic condition.

Continue reading “Living Well With Chronic Conditions; a Free program” »

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Tips to get your employer to embark on healthy initiatives

Want to get your boss on board with your healthy efforts? Try these tips for starting the conversation. DAILY RECORD/SUNDAY NEWS - CHRIS DUNN

Want to get your boss on board with your healthy efforts? Try these tips for starting the conversation. DAILY RECORD/SUNDAY NEWS – CHRIS DUNN

If you’re trying to eat well and increase your activity, you might find it to be a constant challenge. Do your work place meetings tempt you with bagels or donuts? Do you find yourself reaching for the chocolate cupcakes your co-worker brought in instead of the fruit you packed along?

Many companies offer healthy-initiatives for employees, but for others – it’s still a void issue.

The American Heart Association offers awards for businesses that offer physical and nutritional guidance for its employees. Need some suggestions to offer up to your boss? Try these: Continue reading “Tips to get your employer to embark on healthy initiatives” »

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Meatout Mondays: Heart of palm salad

Photo courtesy of Mhoenig

Photo courtesy of Mhoenig

I love potatoes. It isn’t a normal love, it is L-O-V-E. Ask my husband. I think he gets jealous of how much I L-O-V-E potatoes. Give them to me mashed, scalloped, french-fried or any other (vegan) way.

Even though I love potatoes, my thighs say differently, as well as the scale. It is no fun to be hefty in the summer, and the extra pounds that keep creeping on instead of off makes the heat unbearable sometimes.

I decided I wanted to battle this weight gain. I picked up “The South Beach Diet” at Martin Library and proceeded to buy “The South Beach Diet Supercharged” at one of the local book stores. My favorite part of the book — menus with recipes. Continue reading “Meatout Mondays: Heart of palm salad” »

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CSA Summer: Roasted tomatillo-corn salsa, and beet brownies

Okay, so Jeff and I cheated a few times this week while using produce from our CSA half-share.

On the grill: Corn on the cob, tomatillos, jalapeno and onions. Photo by Jeff Lautenberger.

On the grill: Corn on the cob, tomatillos, jalapeno and onions. Only one of these ingredients came from our CSA. Photo by Jeff Lautenberger.

First, we bought vegetable produce from the grocery store. This is somewhat of a no-no, as we’re trying to challenge/limit ourselves to using only what comes in our share from Miller Plant Farm, with the exception of everyday essentials like garlic and the occasional onion.

Second, one of the recipes we’re featuring this week uses ingredients from last week’s share, not this week’s.

Please forgive us.

If you guessed, from the photo above, that we didn’t actually get tomatillos, jalapeno and onions from our CSA, you’d be right. That said, it’s hard to make roasted tomatillo-corn salsa for flank steak, if you don’t have all those things:

Flank steak with roasted tomatillo-corn salsa. Photo by Jeff Lautenberger.

Flank steak with roasted tomatillo-corn salsa. Photo by Jeff Lautenberger.

Continue reading “CSA Summer: Roasted tomatillo-corn salsa, and beet brownies” »

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