Strengthen your back with Heidi Parr

Personal trainer Heidi Parr says working your back muscles is important. “As we age, we start hunching over more and more because a lot of our daily tasks involve the chest muscle. Eating, driving, pushing a shopping cart around. So our chest muscles stay strengthened while our back muscles get weaker.”

Parr says a simple thing like changing your grip type as you perform exercises can target different muscles in the back.

She also says having a toned back can help your silhouette. Wider lats can make your waist look narrower, helping to get an hourglass look.

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‘Twas the week with no fat

‘Twas the week with no fat, when all through the home,
I couldn’t have a cookie, nor a delicious ice cream cone.
In an attempt to be healthy, I staved off good food,
But I was surely going crazy, deep into a mood.

Those children were nestled all snug in their beds,
I wanted to steal the sugar plums that danced in their heads.
It’s not fair they can eat whatever they want,
My age has surely cursed me—also that last croissant.

The Christmas cookies pass by, but I cannot partake
Unless I want my winter body to jiggle and shake.
Goodbye sweet buttery nectar, you’ve been a good friend
But this holiday season it comes to an end.

‘Lo and behold! What is this, could it be?
Or is that a healthy recipe under the tree?!
A blog with healthy treats, this must be a dream,
Now all of my suffering is for naught it may seem!

Continue reading “‘Twas the week with no fat” »

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Holy Socks

It’s Saturday morning. I get up early, put on two perfectly fine socks, lace up and head out for a long run. A few hours later I get home, take off my sneaks, and find both of my big toes trying to escape their cotton blended cocoons. What. The. Crap.

Does anyone else have this problem?IMG_5095 I’d like to say this was the first time this happened and the socks must be defective. But no. I blow through running socks like nobody’s business. Seriously. This situation right here is one I find myself in on a regular basis.

I swear, I cut my toenails on a very regular basis. Continue reading “Holy Socks” »

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Yoga for your lower half

Lisa Taylor of Evolution Power Yoga show yoga poses that will stretch your feet, ankles, knees and thighs. Taylor says these poses are great for before or after activity like running or cycling.

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Time to Reflect, Reboot

December tends to bring a lull in workouts for me. Training and recovery from my fall marathon are long past, and training for my next race is at least a month away. Although I’m still running regularly, my schedule has relaxed.

Looked beautiful, but holy frostbite it was cold. Daily Record/Sunday News - Kate Penn

Looked beautiful, but holy frostbite it was cold. Daily Record/Sunday News – Kate Penn

Example 1 – I was in Lake Placid, NY covering luge this past weekend. I brought my running gear, but when I wasn’t busy working it was 3 degrees (not even exaggerating), icy, and dark. I did not go running, and instead ate all of the soup.

Example 2 – When I woke up at 5am Tuesday morning it was pouring with some freezing rain. I laughed out loud, rolled over and went back to bed, sans run. Continue reading “Time to Reflect, Reboot” »

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Yoga poses to ease tension, relax your neck and shoulders

Lisa Taylor with Evolution Power Yoga shows a series of poses that will help relax tension in your neck and shoulders.

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Turning around

Any athlete is used to enduring some pain. As runners, we train our minds to push beyond what we feel are our physical limits. At some point during any race or hard workout, body and mind gang up and try to convince you to stop. We succeed when we ignore the nagging voices that tell us we can’t. We succeed when we push through the pain…unless the pain is secretly an injury.

crossRecognizing an injury is not one of my strong suits. I don’t know any runner who is awesome at it. But the more research (googling) I do, the more I find that pushing through injuries almost always guarantees a longer recovery period.

Over the past few days I PR’ed a 10K turkey trot and had a lovely long run with no problem. Then yesterday I left my house, pumped to be in a tank and shorts, and found myself turning around after 1/2 mile with pain in my right calf/ankle. I’m really stubborn, and do NOT like to cut a run short. But after 1/2 mile the pain wasn’t letting up, and was making me nervous. I iced the area and took today off. I’m hoping that by not ignoring the problem, I may have saved myself from doing some real damage.
Continue reading “Turning around” »

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Meatout Mondays: Vegan sausage cheese balls

IMAG1369The holiday parties have begun, and so begin the many ideas I have for dishes to make.

I never know what to bring to a party: Something simple, easy to transport but adventurous and delicious at the same time. Pinterest has heightened my over-zealous nature to cook all the things.

I pinned this recipe for cream cheese sausage balls and instantly thought, “That is super easy to veganize.” Now, I made these vegan for York’s annual Vegansgiving, but you can probably add regular cream cheese and cheddar cheese and use the Lightlife Gimme Lean sausage to make it vegetarian.

I used my KitchenAid mixer for the first time with these, and it went amazingly! I had to stop and scrape the sides a few times, but it was worth it, because it prepped the sausage balls without making a mess.

What is your favorite dish to bring to gatherings?

Vegan Sausage Balls
Makes 30


  • 1 1/2 packages of Lightlife Gimme Lean sausage (one package is 14 ounces)
  • 8 ounces vegan cream cheese, softened (Try Tofutti)
  • 1 1/4 cups Bisquick
  • 4 ounces of Daiya cheddar cheese, shredded


  1. Preheat oven to 400 degrees F.
  2. Mix all ingredients until well combined, using the KitchenAid mixer with the dough hook if you have one. If not, mix with spoon and hands.
  3. Roll into one-inch balls.  Place on cookie sheet and bake for 20 minutes, or until brown.
  4. Serve!

Have a recipe to share? Email

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Holiday stress? Take an adult time out

Lisa Taylor with Evolution Power Yoga says a great way to relax from the hectic holiday schedule is the shavasana, or corpse pose. Follow along for tips on how to take a break, and make the most of your time out.

Taylor says this corpse pose is a great add on to any of the other videos she has created in the past. Here are some from the archives you may want to try!

Fish Pose

Yoga for your butt

Sun Salutation

Seated Yoga

Yoga for your back

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Always run BEFORE eating your face off

Keeghan Prince and his dad Tracy Prince  wore matching turkey hats to the York Turkey Trot last year. DAILY RECORD/SUNDAY NEWS - FILE

Keeghan Prince and his dad Tracy Prince wore matching turkey hats to the York Turkey Trot last year. DAILY RECORD/SUNDAY NEWS – FILE

Thanksgiving is a funny holiday. It’s a day for parade watching, family, football games, and OMG all of the food smothered in gravy, but it’s also a day for racing.

Turkey trot 5K and 10Ks have become super popular, and a part of some family traditions. These races are particularly fun because they run the gamut. From the serious, to those hoping to PR, to those just hoping they make it through in one piece so they can get home before cousin Harry eats all the good appetizers.

Turkeys and elves in one place, it's beautiful.

Turkeys and elves in one place, it’s beautiful.

Some dress up like turkeys, others Christmas trees, and others in their favorite head-to-toe spandex. I personally favor a headband with two drumsticks on top. York has a really big and fun 5k. But so do a ton of other places. Almost anywhere you travel has a turkey trot somewhere nearby. Continue reading “Always run BEFORE eating your face off” »

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