3/20-26 CRC’s 7 Day Wellness Challenge

​​​Join us to meet the challenge of 7 days of fitness,
daily health practices, and fun wellness activities.

Participants will receive a zoom link for daily 7 min workouts & wellness activities, and will be entered in a drawing for a chance to win a $100 gift certificate from Greenstar. Visit our Facebook page Friday, March 26th at 4pm to watch the drawing live! 
For more information email info@crcfl.net



Fitness Challenge: Getting Physical Every Day!

Research shows that JUST 7 minutes a day

man and woman standing on gray concrete road during daytime

can make a difference for fitness and health!

A) Three options for a 7 minute daily workout:

1. Join CRC Board Member Lee Ginenthal each morning at 8 am for a 7 minute workout via zoom.

2. Follow a lower impact 7 minute workout video: youtube.com/watch?v=N4C1lXJPrwY

3. Follow a higher impact 7 minute workout video: youtube.com/watch?v=Jru5B044HOs

  • Jumping jacks (total body)
  • Wall sit (lower body)
  • Push-up (upper body)
  • Abdominal crunch (core)
  • Step-up onto chair (total body)
  • Squat (lower body)
  • Triceps dip on chair (upper body)
  • Plank (core)


10,000 Steps Per Day Challenge

person in red jacket and black pants holding black dog leash

Use a pedometer, app on your phone to count steps, or your fitbit to monitor your steps throughout the day. Email us at info@crcfl.net if you need help with a counting plan.

Strategies for getting in 10,000 steps:

  • Take the stairs instead of the elevator, or go up and down your stairs at home more often
  • Take a walk at lunchtime
  • Park farther away from the grocery store or other stores as possible
  • Get up and move around every hour
  • Take a walk on one of our beautiful local trails (click here for walking map)

B) Scroll down to see our Daily Guide for other recommended daily wellness practices
(download here).

Daily Wellness Activities:

Day 1 Saturday, March 20th at 10:00: Yoga for Stress Relief, with Briana Santos

This will be a simple, yet effective, class that targets stress reduction. Specific asanas along with controlled breathing and holding of the poses will activate the parasympathetic nervous system; which is the body’s natural way of calming. In a calm state, clarity can be gained. With clarity, one can feel acceptance and peace. 

Briana Santos of Goodness and Grace Yoga began practicing 10 years ago and went on to complete her teacher training through the Yoga Farm in Lansing, NY. Stress relief was one of the biggest reasons she began her yoga practice. She loves to spread the benefits of yoga to inspire people to live the best versions of themselves. 

Day 2 Sunday, March 21st at 4:00: Eating a Plant Based Diet for Health, with Dr. David Levitsky

The science is clear – a diet packed with plant foods improves health. But what exactly is a plant-based diet and how does it compare to a vegan or vegetarian diet? Join Dr. Levitsky for this informative session and learn some easy steps to take to improve your diet and health.

Dr. David Levitsky is a professor and researcher in Nutritional Sciences at Cornell University. He currently teaches the introductory course, Nutrition, Health and Society, and an advanced course, Obesity and the Control of Body Weight, and he is active in nutrition research with a focus on obesity issues. He is passionate about teaching through storytelling and sharing the wisdom of parental advice to eat your vegetables!

Day 3 Monday, March 22nd at 4:30: Mindfulness in Daily Life, with Nick Boyar

Given the momentum and challenges of daily life, how can I pause to refresh myself and see more clearly what is needed in the moment? Learn a few simple ways to practice mindfulness for stress reduction with mindfulness instructor and CRC yoga teacher Nick Boyar. This session will include a short talk and guided meditation, a writing exercise, and group sharing.

Nick Boyar is a yoga, meditation and mindfulness stress reduction teacher in Ithaca, NY. He teaches at Cornell University, Island Health & Fitness, Rasa Spa, and privately. He has taught yoga and stress reduction for the Cancer Resource Center of the Finger Lakes since 2006. He received his training from the Integral Yoga Academy in Buckingham Virginia and the University of Massachusetts Medical Center’s Center for Mindfulness. He is a native Ithacan, a former high school history teacher, a parent of a teenager, and he enjoys performing comedy improv.

Day 4 Tuesday, March 23rd at 12:00: Intro to Acupuncture & Oriental Medicine, with Marilee Murphy

Learn about the oldest, continuously practiced medical system – Acupuncture and Oriental Medicine – with CRC Executive Director Marilee Murphy. Marilee will talk about basic theory, what happens in a treatment, and some of the techniques used will be shown.

Marilee Murphy served as former Dean of the master’s degree programs in acupuncture and Oriental medicine at Finger Lakes School of Acupuncture at New York Chiropractic College. She has been practicing acupuncture for over 30 years. She also holds BS degrees in nutrition and nursing. She currently serves as the Executive Director of the Cancer Resource Center.

Day 5 Wednesday, March 24th at 5:00 pm: Roundtable Discussion: Self Care in a Busy Life

Join Hannah Potts, NP for an informal, roundtable discussion about strategies for well-being when leading a busy life. Share with and learn from others about tips and strategies that work to support your health while at the same time handling a daily life full of other activities and responsibilities. Hannah will answer questions related to reducing cancer risks and current recommendations for cancer screening.

Hannah Potts is a board-certified Family Nurse Practitioner and Advanced Oncology Certified Nurse Practitioner. She graduated summa cum laude with her Master’s degree from Upstate Medical University where her culminating project focused on breast cancer screening. She serves as the Cayuga Medical Center’s Cancer Committee’s Survivorship Coordinator. In addition to being on the medical staff and working in the oncology clinic, she is currently pursuing a PhD in nursing with a focus on rural cancer patients. Hannah also serves on the Board of Directors for the Cancer Resource Center.

Day 6 Thursday, March 25th at 10:00 am: Get laughing with Chair Exercise and Sing-a-long, with Mary Corsaro 

Join us for this fun class (sure to get you laughing) of chair exercises while singing along to some favorite tunes – Oh What a Beautiful Morning, When the Saints Go Marching In, and When the Red, Red Robin Comes Bob Bob Bobbin’ Along. Grab your light hand weights or 2 full water bottles for the class.

Mary Corsaro is a retired Professor Emerita from Ithaca College where she was the coordinator of the BFA in Musical Theatre program for thirty-one years. She has taught numerous dance styles including jazz, tap, musical theatre dance, and period social dances. As a professional choreographer Mary has a wide range of credits from musical theatre and opera to concert dance. She has completed her RYT 200 certification as a yoga instructor and has taught chair yoga and chair exercise at Kendal of Ithaca where she currently works as an activities assistant. 

Day 7 Friday, March 25th 4pm: Facebook Live: drawing for $100 Greenstar gift certificate! Every registrant will be entered for a chance to win!



Share on facebook
Share on twitter
Share on pinterest
Share on linkedin
On Key

Related Posts

3/20-26 CRC’s 7 Day Wellness Challenge

​​​Join us to meet the challenge of 7 days of fitness, daily health practices, and fun wellness activities. Participants will receive a zoom link for daily 7 min workouts &

Support CRC while doing your St Patricks Day shopping

#AmazonSmile has donated over $200 million to charities worldwide! You can help increase AmazonSmile donations to CRC by shopping at smile.amazon.com/ch/16-1453042 or with AmazonSmile ON in the Amazon Shopping app. Easy and