Week 4: REPLAY

This week's theme is REPLAY.

"Laugh my friend, for laughter ignites a fire within the pit of your belly and awakens your being."

— Stella & Blake

Today's Advice
Did you know that DANCING is good for your health?

Watch Dr. Dance's video below.


Because you get to dance to a few songs.
Learn that dance is scientifically proven to improve health.

What are you waiting for?

Put on your dancin' shoes and hit play!
Let's Celebrate!
This week you rediscovered what it meant to be alive, through PLAY! Watch your best moments:

When posting videos and photos to facebook, please tag us: facebook and instagram and use the following hashtag.

Hear from our team!
Tips from YMCA Members

David Miller, 68 – Bob Hoffman Dover Branch YMCA
"Keep moving: body in motion. Exercise and eat right. Always have something to do (I just finished painting a spare room!)"

Wayne Lutz, 75 - Eastern Branch YMCA
"Stay active, positive and continue to look forward to things that are on the horizon, like family, friends, sports and community."

Corinne Arugunes, 77 – York Branch YMCA
"The Lord has blessed me with good health. The best way I can honor Him is by doing the best I can to stay healthy because I don’t like feeling bad. He brings me through all trials and tribulations. I stretch first thing in the morning when my body is warm from being in bed. I make sure I go up and down the steps every day, take classes at the Y, and if I cannot get in there to take one, I do something at home! Keep it movin’!"

Harry (Milt) Steinhauser, 81 - York Branch YMCA
“Keep moving!”

Bob and Barb Boyer, ages 82 and 79 - York Branch YMCA
"We run around and chase each other! LOL
We come into the Y faithfully, and when we are away on vacation, we walk. We eat well and we get plenty of sleep. We worship regularly at church and live a disciplined life. Balance."

Larry Sentz, 85 – Bob Hoffman Dover Branch YMCA
"First and foremost, a good woman! I’ve been coming to the Y for 20 years now. Nothing strenuous, but I regularly do cardio."

Marie Lauer, 86 – Bob Hoffman Dover Branch YMCA
"I help at church, making hats for cancer patients. I like to exercise and I take walks."

Helen Overlander, 90 – York Branch YMCA
"I work out, eat as healthy as I can, and stay active. I try to do everything I’m supposed to! I read an article about a year ago in a health magazine and it said you could even change your DNA if you did all of those things. It made me feel good to know that I was already doing them."

Bob Rudy, 90 - W. Dale Brougher Foundation YMCA
"Get up and move! Coming to the Y every day and working out and seeing friends is what it is all about. Also eating 1 York Peppermint Patty everyday helps too"

In summary, be active, eat well, connect regularly with good people, care for others and have faith.
What is Power Yoga?

It is a fitness-based style of yoga focused on movement, building strength, power and flexibility. Some practices include arm balances, head and hand stands with options to substitute other forms of inversions (head lower than the heart).

The "power" in Power Yoga comes from a strong core, powerful legs and muscular endurance.

Try Evy's Power Yoga Sequence. Download and print, or review the format below.

Start in easy seated position with eyes closed. Inhale/Exhale 5 times normal breath.

Inhale/Exhale through the nose 5-10 times, feeling the heat in the belly fire up.
Stand tall at the top of the mat, inhale and reach up. Exhale and Forward fold.

Inhale to Half-lift, exhale and jump feet back and land in low pushup.

Inhale to Upward Facing Dog, Exhale to Downward Facing Dog

Repeat 3-5 rounds of this warm up vinyasa.

Begin in supine position on the mat

Inhale and lift the body up into a capital V shape

Hold 3-5 breathes, repeat 3 times
Begin in Downward Facing Dog.

Inhale and step the right foot between the hands, lift the torso and reach up.

Back heel lifts.

Practice breathing and opening the chest in this powerful balance stance.
Begin standing tall, place hands on hips and inhale.

On the exhale bend forward as the back foot lifts off the ground.

Hands can remain on hips, or palms together at the heart, or arms fully extended overhead.

Lift the chest slightly and look forward or down in front of the face.

Five to ten inhales each side. Remember to point back toes to the floor.

Place the feet on the outer edges of the mat, look straight ahead as you inhale hands overhead. 

Exhale hands to prayer and squat down, pressing into the four corners of the feet.

Hold for 3-5 inhales/exhales.

Sit on your heals with knees wider than hips.

Bring your forehead to the mat and arms can stay at your sides or rest overhead.

Lay on the mat, eyes closed for 3-5 minutes, allowing rest and cool down. 
Music to Motivate!

Just Dance
(and sing along!)

When in Doubt, Trust God
by Gary Miller, Board Member,
Bob Hoffman Dover Branch YMCA

I was just thinking about my kids, and I found this verse:

Isaiah 40:30-31 KJV

“Even the youths shall faint and be weary, and the young men shall utterly fall: But they that wait upon the Lord shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint.