Author: Susan Countryman

Happy New Year and Welcome to your Workout of the Week, January 15!  This month we will focus on smaller groups within Kaiser Permanente departments who are actively taking care of their health thru fitness and exercise.

Mike Ochoa, Doctor of Physical Therapy for Home Health, will demonstrate 4 exercises he feels are essential for movement and mobility.  Mike loves CrossFit and has been practicing this sport for 15 years and working out/weight lifting for over 22 years.  His deep passion also extends to running and he recently participated in the California International Marathon to finish his first marathon run.

Mike also teaches a monthly exercise class for his coworkers and during class he leads total body conditioning movements and strength training exercises.  His coworkers comment that they notice an increase in strength, improved mobility, and they feel their best afterwards.

Finally, he also has a YouTube channel called MOVE with Dr. Mike, on these free videos, he demonstrates how to build strength, prevent injuries, and build longevity for your body.  For more information on his YouTube channel, you can subscribe here.

Exercise:  Bodyweight Squat

How to perform: Stand up tall and place your feet shoulder width apart with your toes slightly turned out.  Push your hips back as if you’re sitting in a chair while bracing your core and keeping your spine upright.  You can reach your arms in front to help you balance.  Make sure your knees do not go past your toes and thighs are parallel to the ground.  Then stand up tall and return to starting position.

Duration: Repeat for 10 repetitions.

Flyer for Bodyweight Squat

Happy New Year and Welcome to your Workout of the Week, January 22!  This month we will focus on smaller groups within Kaiser Permanente departments who are actively taking care of their health thru fitness and exercise.

Mike Ochoa, Doctor of Physical Therapy for Home Health, will demonstrate 4 exercises he feels are essential for movement and mobility.  Mike loves CrossFit and has been practicing this sport for 15 years and working out/weight lifting for over 22 years.  His deep passion also extends to running and he recently participated in the California International Marathon to finish his first marathon run.

Mike also teaches a monthly exercise class for his coworkers and during class he leads total body conditioning movements and strength training exercises.  His coworkers comment that they notice an increase in strength, improved mobility, and they feel their best afterwards.

Finally, he also has a YouTube channel called MOVE with Dr. Mike, on these free videos, he demonstrates how to build strength, prevent injuries, and build longevity for your body.  For more information on his YouTube channel, you can subscribe here.

Exercise:  Bodyweight Split Squat

How to perform: Place your right foot in front and keep your back toes on the ground.  While keeping your spine upright, slowly bend your left knee and lower to the ground.  Both knees should be at 90 degrees.  Slowly straighten both knees and bring back to starting position.

Duration: Repeat for 10 repetitions on both right and left side.

Flyer for Bodyweight Split Squat

Happy New Year and Welcome to your Workout of the Week, January 29!  This month we will focus on smaller groups within Kaiser Permanente departments who are actively taking care of their health thru fitness and exercise.

Mike Ochoa, Doctor of Physical Therapy for Home Health, will demonstrate 4 exercises he feels are essential for movement and mobility.  Mike loves CrossFit and has been practicing this sport for 15 years and working out/weight lifting for over 22 years.  His deep passion also extends to running and he recently participated in the California International Marathon to finish his first marathon run.

Mike also teaches a monthly exercise class for his coworkers and during class he leads total body conditioning movements and strength training exercises.  His coworkers comment that they notice an increase in strength, improved mobility, and they feel their best afterwards.

Finally, he also has a YouTube channel called MOVE with Dr. Mike, on these free videos, he demonstrates how to build strength, prevent injuries, and build longevity for your body.  For more information on his YouTube channel, you can subscribe here.

Great job, Mike!  Keep being a fitness inspiration within our organization!    

Exercise:  Side Plank Clamshell

How to perform: Position your body with your right forearm on the ground with your knees bent at 90 degrees.  Lift your right hip off the ground while opening your knees and squeezing your glutes and engaging your core.  Hold this position for 3 seconds and slowly release.

Duration: Repeat for 10 repetitions on both right and left side.

Flyer for Sid Plank Clamshell

Welcome to your Workout of the Week, December 4!  This month we will focus on seated core exercises to strengthen your mid-section and improve overall stability.  Best of all, these exercises are all bodyweight and can be performed anywhere and anytime!

Debbie Reitter, Chief Executive Nurse, will demonstrate these exercises.  Debbie is a huge advocate for mindfulness and disconnecting from work.  One of her favorite things to do is to put away electronic devices so she can listen and enjoy music.  She comments that music therapy helps her unwind from a long workday and her current favorite playlist is holiday music.  In addition, she understands the importance of fitness, so she walks daily with her Dalmatian.

Great job, Debbie!  Something simple as walking and listening to music can help reduce stress and increase physical activity.   

Exercise:  Seated overhead raise.

How to perform: Sit up tall and reach your left arm above your head with your right hand on your hip.  As you reach, lean over to the right and keep your spine elongated.

Duration: Hold for 10 seconds and repeat on both sides.

Flyer for Seated Overhead Raise

Welcome to your Workout of the Week, December 11!  This month we will focus on seated core exercises to strengthen your mid-section and improve overall stability.  Best of all, these exercises are all bodyweight and can be performed anywhere and anytime!

Debbie Reitter, Chief Executive Nurse, will demonstrate these exercises.  Debbie is a huge advocate for mindfulness and disconnecting from work.  One of her favorite things to do is to put away electronic devices so she can listen and enjoy music.  She comments that music therapy helps her unwind from a long workday and her current favorite playlist is holiday music.  In addition, she understands the importance of fitness, so she walks daily with her Dalmatian.

Great job, Debbie!  Something simple as walking and listening to music can help reduce stress and increase physical activity.   

Exercise:  Seated chair pose.

How to perform: Sit up tall and place your hands on your hips while bringing you feet off the ground.  Keep your knees at 90 degrees and lean back slightly.  You should feel your core engaged and avoid any wobbling or shaking.

Duration: Hold for 20 seconds and repeat multiple times throughout the day.

Flyer for Seated Chair Pose

Welcome to your Workout of the Week, December 18!  This month we will focus on seated core exercises to strengthen your mid-section and improve overall stability.  Best of all, these exercises are all bodyweight and can be performed anywhere and anytime!

Debbie Reitter, Chief Executive Nurse, will demonstrate these exercises.  Debbie is a huge advocate for mindfulness and disconnecting from work.  One of her favorite things to do is to put away electronic devices so she can listen and enjoy music.  She comments that music therapy helps her unwind from a long workday and her current favorite playlist is holiday music.  In addition, she understands the importance of fitness, so she walks daily with her Dalmatian.

Great job, Debbie!  Something simple as walking and listening to music can help reduce stress and increase physical activity.   

Exercise:  Seated twist.

How to perform: Sit up tall and place your hands on the back of your head.  Keep your chest lifted, push your feet into the ground, and twist your body and look over to the left.

Duration: Hold for 10 seconds and repeat on the other side.

Flyer for Seated Twist

Welcome to your Workout of the Week, December 23!  This month we will focus on seated core exercises to strengthen your mid-section and improve overall stability.  Best of all, these exercises are all bodyweight and can be performed anywhere and anytime!

Debbie Reitter, Chief Executive Nurse, will demonstrate these exercises.  Debbie is a huge advocate for mindfulness and disconnecting from work.  One of her favorite things to do is to put away electronic devices so she can listen and enjoy music.  She comments that music therapy helps her unwind from a long workday and her current favorite playlist is holiday music.  In addition, she understands the importance of fitness, so she walks daily with her Dalmatian.Great job, Debbie!  Something simple as walking and listening to music can help reduce stress and increase physical activity.   

Exercise:  Seated elbows to knees.

How to perform: Sit up tall and place your hands on the back of your head.  Bring your left knee up and twist your spine to bring your right elbow to your knee.  Keep your chest lifted and avoid rounding your spine.

Duration: Hold for 10 seconds and repeat on the other side.

Flyer for Seated Elbows to Knees

Welcome to your Workout of the Week, November 6!  The theme of this month is to find balance and stability to strengthen your core.  Please be careful while balancing, use good judgement, and keep a chair or desk close by to help you in these exercises.

Molly Cassady, Associate Chief Administrative Officer, will lead the exercises for this month.  Molly understands that to reduce stress and feel your best, exercise and self-care should be a major component of your daily routine.  So, she makes it a priority to exercise daily through weight training and walking on her treadmill.  She also practices yoga to reduce stress and increase her flexibility.

Exercise:  Standing Knee to Chest.

How to perform: Stand up tall and bring your right knee toward the right side of your chest.  Hold the knee and keep your core engaged.  Avoid any wobbling or shaking by tightening your core muscles and locking out the left knee.

Duration: Hold for 10 seconds and repeat on both sides.

Flyer for Standing Knee to Chest

Welcome to your Workout of the Week, November 13!  The theme of this month is to find balance and stability to strengthen your core.  Please be careful while balancing, use good judgement, and keep a chair or desk close by to help you in these exercises.

Molly Cassady, Associate Chief Administrative Officer, will lead the exercises for this month.  Molly understands that to reduce stress and feel your best, exercise and self-care should be a major component of your daily routine.  So, she makes it a priority to exercise daily through weight training and walking on her treadmill.  She also practices yoga to reduce stress and increase her flexibility.

Exercise:  Standing Lateral Leg Lift.

How to perform: Stand up tall and raise you left leg above the ground.  Keep your hands on your hips and push your right foot down while locking your right knee.  Keep your chest lifted and avoid any wobbling or shaking by keeping your core engaged and chest lifted.

Duration: Hold for 10 seconds and repeat on both sides.

Flyer for Standing Lateral Leg Lift