RESET CHALLENGE
STAYING CONNECTED!
Are you still committed to your health goal?

We are here to encourage you to keep going!
DON'T FORGET TO CLAIM YOUR PRIZES!
DON'T FORGET TO PICK UP YOUR YMCA RESET CHALLENGE WICKING SHIRT!

Stop by your home branch to pick up your StrongLife shirt. If you have not already picked up your FitKit Resistance Band, you can pick that up at the same time.
Eat Well
Colorful Veggie Hash
Crispy veggies and potatoes seasoned with tumeric, black pepper and chickpea flour.

PS - Purple cabbage has many health benefits and it makes all meals taste fun!
STAY ACTIVE!
WORK YOUR CORE
Try these exercises for a strong core!
Demonstrated by Allison Galbreath and Paige Nenstiel

Develop a well balanced core by completing exercises that increase the strength of the abdominals, the obliques (side rotational abs), the lower abs, the lower back and the glutes. Complete a variety of exercises rather than just completing situps or crunches alone.
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Crunch
Start face up on a mat, with knees bent and feet on the floor.

 Bring fingertips to temples, elbows pulling wide. Lift the head, neck and shoulders up off the mat, keeping the head tucked towards the chest.

Core should be braced.

Lower down with control.
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Knee Lift
Start face up on a mat, with knees bent and feet on the floor.

Keeping the core braced and back pressing towards the floor, lift the knees up to tabletop.

Lower the knees back down, making sure to not let the back arch. 
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Bicycle Twist
Start lying down, face up on a mat.
Knees are in tabletop, stacked above the hips.

Bring fingertips to temple and crunch the head up. Drop the right foot to the floor and twist towards the left leg.

Make sure to aim the right shoulder to the knee, not the elbows.
Bring it back to center and switch sides. 


Try both the bent knee and straight leg options for variety.
Plank Jacks
Begin in a plank position: hands under shoulders, legs long, core braced and back long and level.

Keeping the torso steady, jump the legs wide and then back to the center.

Repeat under the form begins to fail, rest and then repeat.

This is great for developing strong posture.
Bridge
To increase glutes (butt) strength, begin with back on the floor, knees bent, feet near the butt and arms by the side.

Lift the hips and squeeze the glutes and hold for several counts.

Body weight is balanced between the feet and the shoulders (not on the neck).

Drive the hips toward the ceiling to stretch the muscles of the front of the pelvis.
Monday Night Video Premiere:
Join Allison Galbreath for a 20 minute Core workout!

March 29, 2021, 5:30 pm

Click the video below to access the workout.

Follow us on YouTube to get notifications when new workouts are added to our channel. York County YMCA YouTube

Not sure how to use the 24/7 platform? Check the videos below for instructions to get you started.



How to:

● Edit your profile: Watch here
● Follow an Instructor: Watch here
● Change your password: Watch here
● Add a class to Favorites: Watch here

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Music to Motivate!
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Devotional

God is ALWAYS there for us!
by Erika Helwig
Wellness Coordinator, Bob Hoffman Dover and York Branches


Isaiah 40:28-31 KJV


“Hast thou not known? hast thou not heard, that the everlasting God, the Lord, the Creator of the ends of the earth, fainteth not, neither is weary? there is no searching of his understanding. He giveth power to the faint; and to them that have no might he increaseth strength. 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.”
  



Resources
THANK YOU STEWART COMPANIES!
We've been honored to have Stewart Companies as our sponsor during this challenge.
 
Stewart Companies has restored countless places over the years so we're proud to have them on our journey to RESTORE our health!