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This week's theme is RESTORED

“Sufficient sleep, exercise, healthy food, friendship, and peace of mind are necessities, not luxuries.”

- Mark Halperin

RESET is almost over, but that doesn't mean we're not going to be there with you anymore.
Check out the below ways you can stay with the YMCA as you continue on your health journey.
Which buttons will you press?
Today's Advice
6 Weeks / 42 Days / 1,008 Hours … Ta-Da!

On Friday, you will have RESET and been RESTORED: back to a factory-standard-ready-for-adult-life human! From here, please turn to page six in your human-manual for directions on how to perfectly proceed...

If it were only that simple, right?

There’s no manual. There’s no clear-cut path; life is messy and ever-changing, often we don’t know what lies ahead.

But, what we do know is how to RESET when we need to.

We have a fanny-pack full of insights and resources to help us RESET when we need to.

And, a STRONG LIFE community that will be here to strengthen and encourage you every step of the way!
Hear from our team!

Rich barbecue sauce, lentils, brown rice and peppers = a healthy, plant-based comfort food. Serve on toasted bread or potatoes for a fast, nutritious meal.

Click for the Lentil Sloppy Joe Recipe.
Market Basket of the Month by WellSpan Health

What is in it for you?
One cup of raw snap green beans is:
  • An excellent source of infection-fighting vitamin C
  • A good source of heart-healthy fiber

Produce Tips
  • Green beans should look fresh with a brigh green color
  • Choose green beans that are plump and firm
  • Place green beans in a plastic bag with small holes and store in a refrigerator

Serving Ideas
  • Toss raw green beans into a salad for an extra crunch
  • Keep washed, cut green beans in the refrigerator for a quick and healthy snack
  • Sprinkle lemon juice and dill over steamed green beans

Fun Facts
  • Green beans are often called string beans because originally a tough “string” ran on the outer curve of the shell.
  • Green beans are also nicknamed snap beans from the noise made when snapping off the ends.
  • The pod color of beans can be green, yellow, purple, red or streaked, but the bean color is always green.
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 Erika Helwig, Bob Hoffman Dover & York Branch YMCAs

Lateral Raise
Demonstrated by Erika Helwig, Bob Hoffman Dover & York Branch YMCAs
Stand tall with a dumbbell in one hand.

Palm should be facing in towards the body.

Extend the arm out to the side, engaging the shoulder.

Bring arm back down to the side and repeat reps on one arm, before switching to the other.
Shoulder Press
Demonstrated by Erika Helwig, Bob Hoffman Dover & York Branch YMCAs
Start with a pair of dumbbells racked on either shoulder.

Elbows should be stacked underneath the hands.

Press the dumbbells overhead, keeping palms facing in.

Bring arms back down to the starting position.
Bent-over Arcs
Demonstrated by Erika Helwig, Bob Hoffman Dover & York Branch YMCAs
Hinge forward from the hips, keeping the back long and straight with a slight bend in the knees.

Hold a pair of dumbbells out, so that the palms are facing away from the body.

Sweep the arms up in an arc over the head, keeping core engaged and back long and straight.

Return to starting position.
Rear Deltoid Flyes
Demonstrated by Erika Helwig, Bob Hoffman Dover & York Branch YMCAs
Hinge forward from the hips, keeping the long and straight with a slight bend in the knees.

Hold a pair of dumbbells with the palms facing inwards.

Squeeze the shoulder blades together, extend the arms out to the sides.

Brace the core to keep the rest of the body still.

Return arms to starting position.
Join us at 5:30 pm on our YouTube channel.

To see the Premier, click this link, and scroll through the video options. Premier videos have an option to "Set Reminder" so that you are sure to join in the fun. All videos are saved to our video library.

Our schedule (and video links) for this week:

Wednesday - Core & More with Megs
Thursday - EnerChi with Ann
Music to Motivate!

Whistle While You Work(out)!

A Disney Playlist by Development and Communications Director, Joe Kirkenir


Restore, Refresh, Reset
by Craig Wolf, Director of Community Development,
YMCA of York and York County

Matthew 18:3-4
“At that time the disciples came to Jesus, saying, ‘Who is the greatest in the kingdom of heaven?’ And calling to him a child, he put him in the midst of them and said, ‘Truly, I say to you, unless you turn and become like children, you will never enter the kingdom of heaven. Whoever humbles himself like this child is the greatest in the kingdom of heaven’.”
As we look to refresh our bodies through the RESET challenge, we should look to refresh our hearts in Christ. Lent is a wonderful season to do that – soon the snow will be departing and flowers will be arriving, ushering in Easter.

We've been honored to have Stewart Companies as our sponsor during this challenge.
Stewart Companies has been around since 1935 so they know a thing or two about longevity. We hope to draw on that experience as we continue on our own health journeys!