HWC's Community Garden Plots are in!

Our raised beds have been constructed, dirt and compost delivered, and thanks to our wonderful volunteers, our beds have been planted!  Special thanks to Dave Miller of Miller's Plant Farm, who donated vegetable plants to our effort.  The community gardens are sponsored by York County 4-H/Penn State Cooperative Extension.  Healthy World Cafe's efforts are under the coordination of Robin Pflieger, Advisory Group and Food Subcommittee member.  Thanks to Robin and all of our volunteers.

There will be a ribbon cutting for the Community Garden at 234 S. Pershing Ave., York City, on Tuesday, June 14, at 11:00 a.m.  York City Mayor Kim Bracey will join us in celebration.  Please join us!

Our next Healthy World Cafe Advisory Meeting will be held on Monday, June 6, 6:30 p.m., Friends Meeting House, 135 S. Philadelphia St.  All are welcome to attend.

Thanks to Miller's Plant Farm!

Help kick start HWC's Community Garden Plot

Healthy World Cafe has partnered with York County 4-H and Penn State Cooperative Extension on their Community Garden initiative.  We have four raised garden beds at the community garden located at 234 S. Pershing Ave. in York City.

We need help building beds and planting at the site on Saturday, May 21, between the hours of 9 a.m. - Noon.  If you can help, e-mail us at healthyworldcafe@gmail.com.  Join Us!

There will be a ribbon cutting at the community garden with a dedication from York City Mayor Kim Bracey on June 14, at 11 a.m.  Join Healthy World Cafe and support community gardening in York!

Are You In A Workout Rut?

You may have a great martial art's routine but  are you in  a rut? 

In order for your body to work at its optimal you need to keep surprising it. 

My 15 DVDs complement each other and keep your body surprised as they move you through traditional kung fu, hard and soft Qigong, Shaolin Tai Qi, and the fighting arts. Once you know the moves on the DVDs, you can get creative and start mixing them up to make your own workouts. 

Even if you're not working with my DVDs, your workouts still need to have elements of surprise. If you don't confuse your body, it will get lazy and reach a plateau where it's no longer burning fat as quickly as it should, and your fitness levels, flexibility and skill are no longer increasing. Here's my six top tips to how you can keep your mind and body in optimal fitness.

Please note these tips are not for beginners but for those who already have a solid martial arts or workout schedule.

 1) Switch Your Workouts

Do bag work one day, Qigong the next, traditional kung fu the next, Shaolin Bootcamp the next, Shaolin Workout,  just sprinting,  just jogging. Don't rule out canceling the cardio for one workout and going through the 36 movements in Rou Quan. These movements work your muscles and mind and elevate your heart rate in a relaxed way. I think of this form as  food for my kung fu.

2) Change Your Focus

Sometimes focus on doing the movements perfectly, other times just get yourself through the workout. Focus on flexibility one day then Qi  the next, focus on power one day then speed.

3) Make sure you do aerobic and anaerobic

 When you jog make sure it's aerobic. When you do kung fu make sure it's anaerobic. Do one 5k run a week.

4) Stop making excuses

Don't use the excuse of having no time. If you only have twenty minutes then do anaerobic interval training. You can take a 20 minute segment from one of my kung fu DVDs or run intervals and mix this with squats and press ups.

5) Use your own body to build muscle

Muscle burns fat by increasing the metabolism but Shaolin martial artists usually use their own body to build muscle. To build upper arm strength, do Qigong press ups as well as regular press ups. When you do regular press ups, change where your hands are in relation to your body.

6) Work your body from the inside out and the outside in.

Never forget to do Qigong. Even if you're pushed for time, do ten minutes to cool down after your workout. Our life is increasingly fast-paced and stressful. Qigong reduces cortisol, balances the hormones, regulates the blood pressure, and un-blocks stress. You will find that regular Qigong not only increases your energy levels but also your fitness level too.  

If you like this blog post you can sign up to my newsletter. As well as my monthly training tips direct into your inbox, you get access to more than a year's worth of archive newsletters. As well as DVDs, meditation aids are available so that not only your workout is a meditation but your life.

http://www.shifuyanlei.co.uk/

http://www.facebook.com/pages/Shifu-Yan-Lei/185640604795430

http://twitter.com/#!/shifuyanlei

One Small Step To Transform Your Training

 For this blog post you will need a pen and paper.

 What small step can you take to improve your health and fitness? 

Or, if you're a martial artist or fighter, what small step can you take to make your skill better?

Write it down  - writing something down increases the likelihood that you will do it.  

Don't make it ambitious - The Tao Te Ching says: "With expectation, One will always perceive the boundary" 

Make sure it's simple and doable.

If it isn't then think again.

Schedule this small step into your diary for the whole month.

Make a note of where you are now so that you will be able to see the improvement you've made.

Keep acting on this small step. (This one step is something you're going to build on later on and I'll explain how in next month's blog post. )

The famous basketball coach, John Wooden says, "When you improve a little every day, eventually big things occur. Don't look for the big quick improvement. Seek the small improvement one day at a time... and eventually a big gain is made."

The Tao Te Ching says, "A Journey Of A Thousand Miles Starts With A Single Step."

Trust in their wisdom. Trust in this small step. Don't doubt it. Just Do It. 

If you like this blog post you can sign up to my newsletter. As well as my monthly training tips direct into your inbox, you get access to more than a year's worth of archive newsletters

http://www.shifuyanlei.co.uk/

http://www.facebook.com/pages/Shifu-Yan-Lei/185640604795430

http://twitter.com/#!/shifuyanlei

Olde York Street Fair

Watch for Healthy World Cafe at the Olde York Street Fair this Sunday, May 8.  The fair's hours are 12:30 - 6 pm, along Market St. downtown.  HWC will have an informational booth where we'll be telling everyone about HWC, handing out brochures, information, and SEEDS!

If you're planting your garden, and we hope you are - pick up some vegetable seeds at our booth along the 200 block of E. Market St. 

Look for us on Sunday!