The special torture of sports bras

Different sport bras by Victoria's Secret, attempting to meet our snowflake needs.  (Photo by Richard Shotwell/Invision/AP)

Different sport bras by Victoria’s Secret, attempting to meet our snowflake needs. (Photo by Richard Shotwell/Invision/AP)

In the past few months I’ve had to buy a bunch of new sports bras. Ladies, I know you feel me when I say trying to find a bra that fits is like finding a needle in a haystack of overpriced bras. Chests are like snowflakes, no two are the same. What’s perfect for you will inevitably push my breasts up to my ears, and what supports my ladies just fine will leave your chest bouncing like it’s on a trampoline.

The worst part about buying a new sports bra is you can’t really tell if there’s an issue until you’ve gone for a run, at which point the merchandise, covered in chest sweat, is the definition of not returnable. I once wore a new bra running and discovered 3 miles in that  an unfortunately placed seam was causing chafing so bad I was bleeding. I had to MacGyver a leaf into a makeshift bandaid to make it home. I think I may still have a scar. Continue reading “The special torture of sports bras” »

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Fit and frugal: How to stay active (and not break the bank)

Running is one way for me to both stay in shape and save some change. One of the several places I run, a trail on Loucks Road (pictured) offers visitors a chance to take a breather in West Manchester Township.

Running is one way for me to both stay in shape and save some change. One of the several places I run, a trail on Loucks Road (pictured) offers visitors a chance to take a breather in West Manchester Township.

You’re young. You’re moving into a new apartment. You’re pumped, nervous, ready for more space.

You’re also about to have a pretty empty wallet – maybe for a long time.

I lived in three houses in three different states throughout last year, and each move was more entertaining than the last. (Imagine putting all of your things into your car and moving across the country – twice.)

I’m moving into the city, which not only will leave a dent (or wide, open gash) in my bank account, but it also means I’ll be paying more. And that means certain things get cut out from my life.

Continue reading “Fit and frugal: How to stay active (and not break the bank)” »

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Make sure to make time for family meals

By Julie Stefanski, clinical dietitian at WellSpan Health

Who doesn’t have a busy schedule these days? With increasing time commitments to sports and activities, families are often skipping eating together in order to fit everything in. Several studies though have shown that children and especially teenagers who eat dinner as a family have healthier diets, watch less television, and engage in less risky behaviors. A Harvard University Study published in the Archives of Family Medicine in particular found that when families eat three or more meals together a week, they consume:

• More vegetables, whole fruits and more fiber, calcium, iron, and vitamins like B6, B12, C and E.

• Family meals at home also include less fried food, soda, trans fat and saturated fats.

For most families, a healthy meal isn’t going to appear on the dinner table unless it’s planned ahead of time.

Here are some tips for planning ahead to feed your family right.

Continue reading “Make sure to make time for family meals” »

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West York fun run this weekend

IMG_5402West York High School is holding a Color Dash 4 Diamonds on Saturday, an event for competitive runners, joggers and walkers alike with all proceeds benefiting the Four Diamonds Fund, and the race will serve as kickoff for the school’s 2016 Mini-Thon.

The race begins and ends at Sunset Lane Park, at 9 a.m. There will also be a 1-mile “Fun Run” for kids starting at 8:30 a.m. Cost is $30, which includes an event shirt, $20 without the shirt and $10 for the “Fun Run” and shirt.

For more information, and to register click. There will also be same-day registration beginning at 7:30 a.m. on Saturday.

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Raffle: Enter for a chance to win a free race registration


Enter for a chance to win a one-time-only free race registration for any Spartan Race in the continental U.S.

The race was created to bring excitement of obstacle racing to spectators and athletes alike. It’s a race anyone can do with course lengths of 3+ miles (sprint), 8+ miles (super) and 12+ miles (beast), each with mud, water and signature obstacles. Atheletes of all fitness levels can enjoy participating in a Spartan Race.

For more information and race locations, visit:


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Girls on the Run diary #8


Julia Hains, a 6th grader at Dallastown, makes blankets for community service in Girls on the Run

This week we have Julia Hains, a guest contributor filling in for Lora. Lora Nowak, a 6th grader at Dallastown Intermediate School, has been our guest contributor for a couple of months from Girls on the Run. She and Julia is working toward her goals and will be participating in the Race against Racism 5k in April.

Girls on the Run is a physical activity based positive youth development program for girls in 3rd through 8th grade.

“Hi, my name is Julia and I am blogging for Lora this week. I ran my first 5k when I was 6.5. I joined Girls on the Run in 4th grade and participated every year up to 6th grade. I keep joining GOTR because I enjoy running and I have learned many life lessons like positive thinking, standing up for myself, and the importance of community service.

This week for our community service project, we made blankets for orphan children. This project makes me feel very happy knowing that the children of the orphanage will sleep warm tonight. Please try to make time for helping others, your heart will thank you!”

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Beautiful weather makes me happy, even when I’m in the Gut

Last Monday the weather was beautiful.  Perhaps you remember it.  That great giant yellow ball in the sky was shining, and it was warm, and the sky was blue.  It was as if winter finally said, in a sullen teenager’s voice, “OK fine – I’ll go – I don’t care if you don’t want me around!” and slammed the door.

Being the weather freak that I am, I knew Monday was going to be nice days beforehand, and arranged to take the day off from work.  I had to get permission from Jess, my paralegal.  Jess is the gatekeeper to my happiness and she’s pretty tough.   But the idea of a warm, sunny day even put Jess in a good mood, and I was the lucky beneficiary. Continue reading “Beautiful weather makes me happy, even when I’m in the Gut” »

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Sweet and Spicy Shrimp and Pineapple Skewers

Barbecue season is on the horizon, and so are tank tops and bathing suits. Enjoy outdoor cooking guilt-free with these sweet and spicy shrimp and pineapple skewers.

Continue reading “Sweet and Spicy Shrimp and Pineapple Skewers” »

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Massage, my long lost friend

Evening Sun Photo by Shane Dunlap

Evening Sun Photo by Shane Dunlap

Earlier this week I had my first massage of the year. Historically, I have been a weekly massage client and I am not sure how 4 months have flown by since my last appointment.  The only reason that I can fathom is that I have been “too busy.”  When I am “too busy,” I am generally under a lot of stress.  The mental stress always seems to exacerbate my physical soreness caused by exercise, and both of those issues prevent me from getting a great night’s sleep.  And less sleep leads to unhappy family and colleagues, because I am grumpy!

In the state of Pennsylvania, massage therapists are required to maintain a current license, obtained by completing 600 training hours.  To maintain the license, therapists must complete 24 training hours over a two year period.  Licensing ensures that therapists have a strong knowledge of anatomy, physiology, kinesiology, massage techniques, and an understanding of professional standards and ethics.  The continuing education requirement provides an opportunity for many massage therapists to gain knowledge and skills for work with special populations such as pregnant women, cancer patients and athletes.

Continue reading “Massage, my long lost friend” »

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York man bikes cross country for charity

Clark Evanitus from York started his cross-country ride March 19 in California and is making the trek to Georgia. Follow his journey to raise money for the Children’s Hospital of Philadelphia.

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