WOMEN’S HEALTH MONTH OCTOBER 2019

ALLEGHENY YMCA

WOMEN'S HEALTH MONTH OCTOBER 2019

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

FRUIT & VEGGIE 1

2

3

4

5

3.0 CHALLENGE

DONATION STATION - 10/1-10/31

1 in 5 girls will miss school every month becuase they cannot afford period protection.

OCTOBER 14 - NOVEMBER 24 We are partnering with SisterFriend Inc. and collecting feminie hygeine products all month. Register today at the Welcome Center. All supplies will be distrubuted to underserved women and girls in the Pittsburgh area.

6OCTOBER 13th 7

BIKES & BREWS 11:00a.m.-4:00p.m.

Hip at the Flashlight Factory Accepting teams

8 SQUAT-OBER 9

10/1-10/31 Squat variations with proper moves and tips via social media.

10

11 DAY OF

THE GIRL 8:00a.m.-12:00p.m.

Celebrate the

12 PARENT'S

NIGHT OUT 6:00-10:00p.m.

strength of young Register today

women across the at the Welcome

world with us. Center

13and individuals 14"POWER UP" 15

16

17

18

19 WOD It Pink

PINK OUT THE Y WEEK October 14th-20th for this family PRESENTATION

fun event! Food and beer provided to riders

5:00-7:00p.m. Adagio Health will have cooking demonstrations for

after the race. our members.

10:00a.m.-CrossFit War Streets is hosting a community class to celebrate women's health

20

21

22 TURKEY TROT 23 OPEN

24

25

26 FRIGHTFUL

29th

YMCA of GREATER PITTSBURGH

TURKEY

November 28, 2019 Help fight hunger in the Greater Pittsburgh area.

HOUSE 5:00-7:00p.m.

Register to run today. Special group

exercise classes/turkeytrot Open to the public.

DIVE-IN MOVIE FITNESS

6:00-7:45p.m. 10:00a.m.

Hotel Transylvania

Halloween themed CrossFit class. Contests & prizes

throughout.

27

28 11.28.19 29

30

31 HALLOWEEN AT THE Y

October 31 - 5:00-8:00p.m.

Closed

Closed

Closed

Corner of Monterey

October 28th October 28th October 28th - November 4th - November 4th - November 4th

and North Avenue

for cleaning. for cleaning. for cleaning.

YMCA of Greater Pittsburgh |

ALLEGHENY YMCA 600 West North Avenue

Pittsburgh, PA 15212 412 321 8594

AT THE Y

October 31 - 5:00-8:00p.m.

RECIPE CARD Fresh Apple Salsa

INGREDIENTS . 2 tart apples, locally grown if possible . 4 tablespoons lime juice . 1 fresh jalape?o chile . 1/2 medium onion, finely chopped . 1 2" piece of fresh ginger . Handful of cilantro, roughly chopped . 1/2 cup (2 ounces) toasted almonds,

sunflower seeds, or pepitas, coarsely chopped . 1/4 teaspoon salt

INSTRUCTIONS . Fresh Apple Salsa . Core the apples and leave the skin intact. . Thinly slice the apples and chop into ?" pieces. . Toss the apple pieces with the lime juice and set aside. . Cut the chilies in half lengthwise, remove the seeds and white ribs and finely mince. Peel the fresh ginger and finely grate to measure 2 teaspoons. Combine all ingredient with the apples. Serves 4 to 6. Serve with your favorite chip. . Sampson Family YMCA Teaching Kitchen

EXERCISE OF THE MONTH

Purpose: L__e_g__M__u_s_c_l_e_s_,_Q__u_a__d_r_ic_e__p_s_,_H__a_m__s_t_r_i_n_g_s_,__a_n_d__c_a_l_v_e_s_

Exercise: _P_u_m__p_k__in__S_q__u_a_t_s____________________________________

. Stand holding a light pumpkin by the sides close to your chest. This will be your starting position. . Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. . At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.

YMCA of Greater Pittsburgh |

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