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This week's theme is RECONNECT

Reconnect to what makes you happy and brings you Joy. If there is something that used to make you happy which you have stopped doing, do it again. Seek to find deeper meaning and significance rather than living on the surface.”

- Susan C. Young

Today's Advice
We’ve replaced our voice with our thumbs, our facial expressions with emojis, and our personal reactions are often reduced to a few ‘go-to’ pop-culture memes.

While the wide world of social media and connective technology continues to bring new blessings and possibilities to our lives, it also has frayed bonds and strained our human need for personal relationships.

This week, we will focus on finding new ways, and rediscovering old ways to RECONNECT with others.

This week, commit to connecting with others. Try:
  • Zoom/Video Call a friend or family member you haven’t spoken to in ages
  • Connect with your family, no tech/tv for an evening
  • Connect with yourself, God, nature through a hike or trail walk
Hear from our team!

Vegetarian Recipes
by Cori Strathmeyer

Try her newest favorite recipe:

3 Super Foods make this a Super recipe. Enjoy it hot for dinner and cold for lunch.
Workout of the Day Abbreviations:
AMRAP = As many rounds as possible
EMOM = Every minute on the minute
DB = dumbbell
BW = bodyweight
M = minute (M1 = minute 1, M2 = minute 2, etc)
R = round (R1 = round 1, R2 = round 2)

Workout of the Day - Level 1
by Erika Helwig, Bob Hoffman Dover & York Branch YMCAs

Workout of the Day - Level 2
by Shannon Ratcliffe, Bob Hoffman Dover Branch YMCA

High Knee Lifts
Demonstrated by Bonnie Rehmeyer, Bob Hoffman Dover Branch YMCA
Start standing with feet underneath the hips

Drive the right knee up to hip height.

Reach across with the opposite arm, bracing the core.

Put the right leg back down, and repeat on the left.

Continue to alternate, moving at comfortable but challenge pace to lift the heartrate.
Plank Jacks
Demonstrated by Paige Nenstiel, York Branch YMCA
Start in high plank, with hands underneath the shoulders and feet close together.

Jump both feet wider than shoulder width.

Return to starting position by jumping both feet back in.

Brace your core and keep a flat back throughout the exercise.
Modified Burpee
Demonstrated by Bonnie Rehmeyer, Bob Hoffman Dover Branch YMCA
Start with feet hip distance apart.

Flex at the hips to a narrow squat position.

Take one leg and tap backwards, keeping the hips low in a squat.

Bring leg back to starting position and stand.

Repeat with the opposite foot.
Music to Motivate!

Craig's List

Spin your wheels as you spin the tunes of Craig Wolf, Director of Community Development. Craig is one of our York Branch Cycle Instructors, and he loves to create cycle playlists. Use this one for any workout.


I Am Strengthened
by Mike Smith, Director of Operations,
Lancaster Family YMCA

Philippians 4:13

“I can do all things through Christ who strengthens me.”
I don’t know about you, but I’ve tried just about every weight loss and fitness program that has come to market in recent years: the Atkins diet, P90X, intermittent fasting. I have not tried Keto yet because I love pasta and ice cream too much! Nevertheless, you get what I am saying because you may have tried these, too. My most often used excuse is, “I’ll start Monday!!!” Only to watch Monday come and go time and time again with little to no effort of starting the new diet or routine.

Our Sponsors

Thank you to Stewart Companies for being a sponsor and making our community as healthy as possible!