During this holiday season we wish to express our gratitude to our dedicated staff. On Friday, December 8th all Merrimack Valley YMCA branches will be closing at 5:30 PM so that our staff can participate in our holiday staff party. Thank you, Merrimack Valley YMCA
Are Administrative Office has moved! Our new address is 280 Merrimack Street, suite 500, Lawrence, MA 01843.
In this episode, Merrimack College Nutrition Sciences student Ashley Davies shows us how to make apple chips — a fun snack for fall.
Watch this episode and scroll down for recipes and exercise descriptions.
Prep: 20 minutes
Cook Time: 2hrs 30 mins (total 4 hrs)
Servings: 6
Ingredients:
Instructions:
Nutrition Facts: per ½ cup
Calories: 65
Carbohydrates: 18g
Sodium: 2mg
Sugar: 11g
Fiber: 5g
Click here for a printable version of the exercise descriptions below.
Andover/North Andover YMCA Trainer Zoe Frangules walks us through a few balance exercises. Here are a few tips to remember when doing the exercises:
Materials needed:
One legged balance
– Using a chair nearby for help, stand on one leg. Add a dumbbell or any other weight to bring to the center of your body for an extra challenge.
Sit to stands
– Sit in a chair, or any surface, and stand up without using your arms
Tandem walk
– Walk heel to toe with every step. Try to place your heel at the other foot’s toe with every step. Spread arms for better balance.
Wall sit
– Find a wall and slide down into a squat like stance with your knee at a 90 degree angle. Hold that position.
In this episode, Dietician for Elder Services of the Merrimack Valley and North Shore Leigh Hartwell shows us how to prepare a Mediterranean salad and explains the benefits of a Mediterranean diet.
Watch this episode and scroll down for recipes and exercise descriptions.
Yield: 8
Prep Time: 20 min
Total Time: 20 min
Ingredients:
Directions:
Nutritional Facts: per 1 cup
Calories: 190 Fat: 11.5g
Saturated Fat: 4g Sugars: 1.5g
Carbohydrates: 16.5g Protein: 7g
Fiber: 4.5g Sugars: 4.5g
Sodium: 393mg
Click here for a printable version of the exercise descriptions below.
Andover/North Andover YMCA Trainer Zoe Frangules walks us through strength-building exercises to maintain healthy bones. Here are a few tips to remember when doing the exercises:
Materials needed:
Chair downward dog
– Sit in chair and reach your hands down to your toes or the floor in front of your toes, go as far as your body allows.
Chair side stretch
– Sit in chair and lean down one side by bringing your same side arm down to your foot and bringing the arm over your head, reaching for the sky.
Open chest chair stretch
– Sit in chair and bring your arms together behind you. Pull as far as you can to open up your chest and shoulders. Hang your head to feel a stretch along your spine.
Cross over leg stretch *this can be done on the floor, bed, or any other level surface where you feel comfortable.*
– Lay on your back and cross one leg over the other, straight, while trying to keep your upper body still. Should be stretching your crossed hip/ butt/ thigh.
4 Floor stretch *this can be done on the floor, bed, or any other level surface where you feel comfortable.*
– Lay on back and cross one leg over the other so the ankle is resting on the knee/lower thigh. Pull the uncrossed leg closer towards your face to feel a deeper stretch.
Hamstring pull *this can be done on the floor, bed, or any other level surface where you feel comfortable.*
– Lay on back and by using a strap, bungee cord, towel, your hand, or anything else that is sturdy, pull one straight leg up and towards your face while trying to keep the other leg straight on the ground. With the same leg in hand, open up your leg so you are stretching the inner thigh.
Quad pull *this can be done on the floor, bed, or any other level surface where you feel comfortable.*
– Lay on belly and by using a strap, bungee cord, towel, your hand, or anything else that is sturdy, bring your foot as close to your butt as possible by bending your knee while keeping the other leg flat on the ground.
Cobra to child’s pose *this can be done on the floor, bed, or any other level surface where you feel comfortable.*
– Lay on belly and by extending your arms, lift your upper body up while keeping your hips on the ground. Hang your head to feel a stretch along your spine
– Move from this position fluidly into bringing your butt to your feet and your upper body to the ground. Reach your arms as far forward as possible and hang your head.
In this episode, Dietician for Elder Services of the Merrimack Valley and North Shore Leigh Hartwell shows us how to prepare Salmon Patties, which are a great source of vitamin D.
Watch this episode and scroll down for recipes and exercise descriptions.
Yield: 4-6
Prep: 15 Min
Cook: 10 Min
Total: 25 Min
Ingredients:
Directions:
Nutritional Facts: per 1 Patty
Calories: 225 Carbohydrates: 9g
Protein: 22 g Fat: 10g
Sodium: 525 mg
Click here for a printable version of the exercise descriptions below.
Andover/North Andover YMCA Trainer Zoe Frangules walks us through strength-building exercises to maintain healthy bones. Here are a few tips to remember when doing the exercises:
Chair sit ups
– Sit in chair and engage your core by bringing your upper body forward and backward
Chair side crunches
– Sit in chair and engage your core by bringing your upper body side to side
Chair mountain climbers *use a sturdy chair, a chair against a wall, or a couch*
– Face the chair and place hands on edge of chair and walk your feet back and forth as if you were to push the chair along a surface
Chair tricep dips *use a sturdy chair, a chair against a wall, or a couch*
– Sit in the chair then scooch yourself off so that only your hands are holding you up. By holding onto the edge of the chair, you can lower your body and bring yourself back up by using arm strength.
Chair leg extensions
– Sit in the chair and extend your legs out as if you were to kick something in front of you. Hold that position for an extra challenge.
Chair back leg extensions
– Hold onto the back of the chair for balance and kick out your leg backwards, alternating legs
Chair back side kicks
– Hold onto the back of the chair for balance and kick out your leg to the side, alternating legs
Stair calf raises
– Rest the balls of your feet on the edge of a stair and dip your heels down and then back up repeatedly