Author: Susan Countryman

Welcome to your Workout of the Week, November 20!  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 Reverse Leg Lift.

How to perform: Stand up tall and place both bands on your hips.  Raise your back leg and lean forward while keeping both legs locked.  Keep your chest lifted, engage your core muscles, and look straight ahead to balance in this position.  If you feel unstable, keep a chair or desk close by to help you balance.

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

Flyer for Standing Reverse Leg Lift

Welcome to your Workout of the Week, November 27!  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 Leg and Arm Raise.

How to perform: Stand up tall and bring your right knee up and both arms.  Extend and reach the arms while keeping your right knee at 90 degrees.  Keep your chest lifted and engage your core muscles.

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

Flyer for Standing Leg and Arm Raise

Welcome to your Workout of the Week, September 4!  This month’s focus is to stretch out your shoulder with the help of a resistance band.

Dusty Miller, Chief Administrative Officer—Sacramento, will demonstrate these exercises.  Dusty has a deep passion for exercise and tries to go to the gym every morning to weight train.  He also enjoys cardiovascular exercise, which includes basketball, running, and cycling.  Finally, he understands that nutrition is important to his overall health, so he tries to eat healthy by increasing his fruit and vegetable intake and reducing his consumption of processed foods.

Dusty, you are an inspiration!  Thank you for role modeling health and wellness as a leader.

Exercise: Standing overhead press.

How to perform: Place the band under your left foot and hold the band with your left hand.  Exhale, push the band above the head and straighten your elbow.  Inhale, return the band to starting position.

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

Flyer for Standing Overhead Press

Welcome to your Workout of the Week, September 11!  This month’s focus is to stretch out your shoulder with the help of a resistance band.

Dusty Miller, Chief Administrative Officer—Sacramento, will demonstrate these exercises.  Dusty has a deep passion for exercise and tries to go to the gym every morning to weight train.  He also enjoys cardiovascular exercise, which includes basketball, running, and cycling.  Finally, he understands that nutrition is important to his overall health, so he tries to eat healthy by increasing his fruit and vegetable intake and reducing his consumption of processed foods.

Dusty, you are an inspiration!  Thank you for role modeling health and wellness as a leader.

Exercise: Standing lateral raise.

How to perform: Place the band under your left foot and hold the band with your left hand.  Exhale, raise the band laterally to the side and keep your elbow straight.  Inhale, slowly lower the band back to starting position.

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

Flyer for Standing Lateral Raise

Welcome to your Workout of the Week, September 18!  This month’s focus is to stretch out your shoulder with the help of a resistance band.

Dusty Miller, Chief Administrative Officer—Sacramento, will demonstrate these exercises.  Dusty has a deep passion for exercise and tries to go to the gym every morning to weight train.  He also enjoys cardiovascular exercise, which includes basketball, running, and cycling.  Finally, he understands that nutrition is important to his overall health, so he tries to eat healthy by increasing his fruit and vegetable intake and reducing his consumption of processed foods.

Dusty, you are an inspiration!  Thank you for role modeling health and wellness as a leader.

Exercise: Standing front raise.

How to perform: Place the band under your left foot and hold the band with your left hand.  Exhale, raise the band in front of you and keep your elbow straight and your palm facing down.  Inhale, slowly lower the band to starting position.

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

Flyer for Standing Front Raise

Welcome to your Workout of the Week, September 25!  This month’s focus is to stretch out your shoulder with the help of a resistance band.

Dusty Miller, Chief Administrative Officer—Sacramento, will demonstrate these exercises.  Dusty has a deep passion for exercise and tries to go to the gym every morning to weight train.  He also enjoys cardiovascular exercise, which includes basketball, running, and cycling.  Finally, he understands that nutrition is important to his overall health, so he tries to eat healthy by increasing his fruit and vegetable intake and reducing his consumption of processed foods.

Dusty, you are an inspiration!  Thank you for role modeling health and wellness as a leader.

Exercise: Overhead chest stretch with band.

How to perform: Position the band above your head while pulling the band apart.  Stand up tall, squeeze your shoulder blades together, and keep your chest lifted.  You should feel a deep stretch on your shoulders, chest, and your entire upper body.

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

Flyer for Overhead Chest Stretch With Band

Welcome to your Workout of the Week, August 14!  The goal of this month’s WOWs are to stretch out your hips and back.  These seated stretches can be performed anywhere, anytime without any exercise equipment.

Linzy Davenport, Chief Operating Officer, will demonstrate these exercises.  Linzy understands the importance of self-care, so she walks regularly and even has a device that helps her walk and obtain steps while she’s in the office.  Outside the office, she likes to stay active by swimming to increase her cardiovascular endurance.  Lastly, she has a supportive partner, and they challenge each other to drink more water and increase their hydration.  Her water bottle is Bluetooth enabled and tracks how much she drinks!

Way to go, Linzy!  We can take small steps to improve our health.

Exercise: Seated hamstring stretch

How to perform: Sit up tall, step your right foot out and point your right toes to your face.  While keeping your right knee and spine straight, reach for your right toes.  You should feel a deep stretch in the back of your leg.

Duration: Hold for 30 seconds and repeat on the other side.

Flyer for Seated Hamstring Stretch

Welcome to your Workout of the Week, August 21!  The goal of this month’s WOWs are to stretch out your hips and back.  These seated stretches can be performed anywhere, anytime without any exercise equipment.

Linzy Davenport, Chief Operating Officer, will demonstrate these exercises.  Linzy understands the importance of self-care, so she walks regularly and even has a device that helps her walk and obtain steps while she’s in the office.  Outside the office, she likes to stay active by swimming to increase her cardiovascular endurance.  Lastly, she has a supportive partner, and they challenge each other to drink more water and increase their hydration.  Her water bottle is Bluetooth enabled and tracks how much she drinks!

Way to go, Linzy!  We can take small steps to improve our health.

Exercise: Seated spinal twist

How to perform: Sit up tall and place your left hand on your right knee and your right hand on the side of your chair.  Squeeze your knees together, suck in your stomach, and twist to look over your right shoulder.  You should feel a deep stretch in your hips, stomach and lower back.

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

Flyer for Seated Spinal Twist

Welcome to your Workout of the Week, August 28!  The goal of this month’s WOWs are to stretch out your hips and back.  These seated stretches can be performed anywhere, anytime without any exercise equipment.

Linzy Davenport, Chief Operating Officer, will demonstrate these exercises.  Linzy understands the importance of self-care, so she walks regularly and even has a device that helps her walk and obtain steps while she’s in the office.  Outside the office, she likes to stay active by swimming to increase her cardiovascular endurance.  Lastly, she has a supportive partner, and they challenge each other to drink more water and increase their hydration.  Her water bottle is Bluetooth enabled and tracks how much she drinks!

Way to go, Linzy!  We can take small steps to improve our health.

Exercise: Seated pigeon stretch

How to perform: Sit up tall and place your left ankle on your right knee.  Push your left knee down and lean forward to feel a deep stretch in your left hip. Keep your spine upright and stomach sucked in.

Duration: Hold for 20 seconds and repeat on the other side.

Flyer for Seated Pigeon Stretch