Kickboxing in the Park!

This Tuesday about 100 of you joined us for kickboxing with Jen Kuhn for No Sweat in the Park. You sweated, kicked butt, and looked totally awesome doing it. Relive the glory of all your hard work in this video, or better yet, show it to some friends and challenge them to join you next week!

Check out our full schedule and plan your summer workouts.

Posted in Classes, Fitness, No Sweat in the Park, Videos | Tagged , , | Leave a comment

Saving lives – one smoke detector at a time

smoke-alarms-save-livesThroughout the nation, the American Red Cross responds to 70,000 disasters each year, most of which are home fires.  Each day, approximately 7 individuals perish from a home fire, and many of these people are older adults.  Nearly 3,000 home fire deaths occur each year in the United States; 60% occur in a home without a working smoke detector.  Since January 1, 2015, 1,069 home fire deaths have already been reported by the US Fire Administration.  Within York County, the South Central PA Red Cross Chapter responds to over 100 fires each year, according to Matt Leininger, Chapter Executive.  The American Red Cross Fire Safety Poll, completed in July 2014, reveals that most people (94%) have at least one fire alarm in their homes; 60% check them annually to ensure they are in working order.  According to the survey, most people believe that they have at least 5 minutes to escape from a burning home, when in fact they have as little as 2 minutes.  Most parents (69%) believe that their children know how to escape from a burning home even though only 48% have talked about fire emergency procedures with their kids.

The American Red Cross aims to reduce fire deaths and injuries by 25% within the next 5 years across the nation.  By partnering with local fire departments and community volunteers, the Red Cross is working to increase the chance of survival for fire victims.  A new home fire preparedness campaign is geared to help educate and implement steps to improve safety.  The Red Cross Campaign is focused on installing free smoke alarms in communities that historically have a large number of home fires.  Red Cross staff and volunteers also work to educate the community on the importance of developing and practicing an escape route in case of a fire.

Continue reading “Saving lives – one smoke detector at a time” »

Posted in Uncategorized | Tagged , , , , , | Leave a comment

Fight Like Hill Triath-a-thon

Dover Area High School Student Council will host an event to raise money for the family of a senior student, Maddison Hill, who is battling leukemia for the third time.

Who: Anyone can participate in the 5K, high school students only can do the swim relay and the soccer tournament.

What: Fight Like Hill Triath-a-thon will include a 5K race/walk, a swimming relay and a soccer tournament. During the three athletic events there will be May Day events in the parking lot of Dover High School for anyone that would like to attend with games, food and a petting zoo.

Where: North Salem Elementary School on North Salem Church Road, Dover Intermediate School and Dover High School Stadium.

When: The 5K will begin at 9 a.m., May 23 at North Salem Elementary School. At noon there will be a swimming relay at Dover Intermediate School, and at 4 p.m. a soccer tournament will take place at Dover High School Stadium.

Why: All proceeds will go to the #TEAMMADDIE Trust to support the hill family.

High school students can participate in one or all of the events. For more information, visit If you have questions, call Sophie Barnes at 717-887-2150, or student council advisors at 292-8066.

Posted in Fitness | Leave a comment

Think before you drink: Sports drinks



By Julie Stefanski, clinical dietitian at WellSpan Health

I love lacrosse. It’s an exciting, fast paced game. If you look away for one second to laugh with another parent you’ve probably already missed a goal or a penalty. Unfortunately, I often base my own hydration status at a tournament on how many times I want to brave the fun port-a-potties! When you check out what the athletes are chugging down at these events, it’s often a sports drink that they may honestly need in order to replace the fuel they’ve just used up while sweating through an intense game or practice.

But what about the parents or the siblings on the side lines? Do they need a sports drink? Rehydration beverages were originally developed for use by competitive athletes DURING athletic events. Somehow though, sports drinks have earned an undeserved rep as being a healthier option than other sweetened beverages. Here are a few twists of the truth when it comes to the average person’s need for a sports drink.

Continue reading “Think before you drink: Sports drinks” »

Posted in Nutrition, Uncategorized | Tagged , , , | 1 Comment

Waiver for No Sweat season 2015

This is the waiver we will be using for the rest of the season. If you have come before, you won’t have to fill it out again. If you would like to save some time, fill this out and bring it with you.


Posted in Uncategorized | Leave a comment

The Solidarity of Socks

20150516_122919I have been fighting with my socks my entire life.  I think most of us have.  They go into the laundry basket, into the washing machine, into the dryer, and then a few of them disappear.  AWOL.  Lots of people have speculated about where socks go, but let’s face it, no one really knows.

A few weeks ago I came up with what I thought was a brilliant plan to defeat the defecting sock problem.  I was going get rid of all my socks and buy 15 new pairs of socks that were all identical.  This way, I would not have to search through a pile of laundry to find a matching sock – that we all know isn’t going to be there anyway.

Continue reading “The Solidarity of Socks” »

Posted in Biking, Fitness, Foot Power, Workouts | Tagged , | Leave a comment

Make This: Apple Slaw

Barbeques are starting to fill our calendars in the best way possible. In celebration of this, we’re resurrecting this recipe for apple slaw. Bright and crunchy, this slaw delivers taste without the heavy dressing that packs calories in traditional slaw.

Continue reading “Make This: Apple Slaw” »

Posted in Cooking, Healthy tips, Nutrition, Tips, Videos, Videos | Tagged , , | Leave a comment

TrueNorth Wellness Services hosts Artistic Expressions of Spiritual Wellness Concert

TrueNorth Wellness Services hosted an Artistic Expressions of Spiritual Wellness Concert on Wednesday in Cherry Lane Park.

The concert was held in celebration of Mental Health Month. Spiritual wellness is one of the eight dimensions of wellness by the Substance Abuse and Mental Health Services Administration, according to a news release. It involves expanding our sense of purpose and meaning in life.

The concert featured Tammi Hessen (drummer, musician, teacher), Irmina Ulysse (Tutu mystic, creatrix, rootworker), John Terlazzo (poet, songwriter, musician), John Protopapas (musician, spiritual guide, teacher), Robert Felton (ministry leader, musician), Jack Bray (TrueNorth Wellness counselor, musician) and Tammy Bray (cultural creative).

For more information about TrueNorth Wellness Services, visit

Posted in Wellness | Tagged , | Leave a comment

Pack your summer with short races

May and June are in between training months for many people. This makes it a great time to get in some shorter races. Here’s some local short races to keep you moving and motivated in the off-season!

1027_NWS_BW-runner-6.jpgRun for the Bullies
May 16. 9am. John C. Rudy Park. Dog-friendly 5K

Camp Hill Memorial Day Dash
May 25. 8am. Camp Hill 5k

Tempo Run 5k
May 30. 8:30am. New Oxford

St. Joe’s Dallastown Scholar Run
May 30. 9am. Dallastown Continue reading “Pack your summer with short races” »

Posted in Fitness, Running | Tagged , | Leave a comment

Anatomy of a Salad



By Julie Stefanski, clinical dietitian at WellSpan Health

If you’re a Simpson’s fan you may remember Homer taunting Lisa, an avid vegetarian, with the chant “You don’t win friends with salad.” Well, if you’re trying to make friends with your waistline, salad can either be a Godsend or a calorie bomb. It all depends on the anatomy of YOUR salad.

Here’s a few tips to make your salad a healthy option:

Start with lots of greens

Build your salad on several cups of lettuce or spinach. Iceberg always gets a bad rap, but there’s nothing really wrong with iceberg if you like the taste. It is mostly water so it does not contain any significant vitamins or minerals, but it’s still really a low calorie filler. More colorful options do give a better nutritional boost. Opt for green leaf or red leaf lettuce, mesclun mix, spinach or even kale for more folate, B Vitamins, and beneficial minerals.

Don’t skip the colorful non-starchy vegetables

The healthiest salads contain lots of chopped up veggies. Try tossing in mushrooms, radishes, peppers, sliced zucchini, cucumbers, tomatoes, purple cabbage or carrots for lots of flavor, crunch, and nutrition.

Salad bars can be a good option if you want a little of each one with out all of the prep work.

Continue reading “Anatomy of a Salad” »

Posted in Food, Healthy tips, Nutrition, Recipes, Uncategorized | Tagged , , | Leave a comment