Live Well Be Well

Author: Susan Countryman

  • Reverse Lunge

    Reverse Lunge

    Welcome to your Workout of the Week, July 10!  This month we will focus on performing bodyweight lunges.  Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.

    Keith Hoerman, Associate Chief Administrative Officer, will demonstrate these exercises.  Keith is a fitness enthusiast and exercises almost daily.  Crossfit is his main passion as he attends his local gym for total body workouts five to six days per week.  In addition, he also does some running, biking, and skiing when it’s in season.  To top it all off, he participates in Spartan Races to fulfill his love of the outdoors and exercising with his friends.

    Whew, that’s a lot of fitness!  Keith, you are an inspiration and keep it up!

    Exercise: Reverse Lunge

    How to perform: Step your right foot behind you and keep your right toes on the ground.  Keep your left foot flat and bend both knees to 90 degrees while keeping the spine upright.  Step your right foot to meet the left to finish the exercise.

    Duration: Perform for 8 repetitions on both the right and left side.

    Flyer for Reverse Lunge

    reverse lunge1
    reverse lunge2

  • Reverse Lunge into High Knee

    Reverse Lunge into High Knee

    Welcome to your Workout of the Week, July 17!  This month we will focus on performing bodyweight lunges.  Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.

    Keith Hoerman, Associate Chief Administrative Officer, will demonstrate these exercises.  Keith is a fitness enthusiast and exercises almost daily.  Crossfit is his main passion as he attends his local gym for total body workouts five to six days per week.  In addition, he also does some running, biking, and skiing when it’s in season.  To top it all off, he participates in Spartan Races to fulfill his love of the outdoors and exercising with his friends.

    Whew, that’s a lot of fitness!  Keith, you are an inspiration and keep it up!

    Exercise: Reverse Lunge into High Knee

    How to perform: This exercise is like last week and we will raise your knee at the end of the exercise.  Step your right foot behind you and keep your right toes on the ground.  Keep your left foot flat and bend both knees to 90 degrees while keeping the spine upright.  Then, bring your right knee up and straighten out the left leg.

    Duration: Perform for 5 repetitions on both the right and left side.

    Flyer for Reverse Lunge into High Knee

    high knee1
    high knee2
    high knee3

  • Side Lunge

    Side Lunge

    Welcome to your Workout of the Week, July 24!  This month we will focus on performing bodyweight lunges.  Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.

    Keith Hoerman, Associate Chief Administrative Officer, will demonstrate these exercises.  Keith is a fitness enthusiast and exercises almost daily.  Crossfit is his main passion as he attends his local gym for total body workouts five to six days per week.  In addition, he also does some running, biking, and skiing when it’s in season.  To top it all off, he participates in Spartan Races to fulfill his love of the outdoors and exercising with his friends.

    Whew, that’s a lot of fitness!  Keith, you are an inspiration and keep it up!

    Exercise: Side Lunge

    How to perform: Step your right foot out to the right 3 to 4 feet.  Bend your right knee and keep the left knee locked.  Lean forward and keep your spine straight.  You should feel this in your inner thigh and groin area.  Step your right foot back to starting position to finish the exercise.

    Duration: Perform for 8 repetitions on both the right and left side.

    Flyer for Side Lunge

    side lunge1
    side lunge2

  • Walking Lunge

    Walking Lunge

    Welcome to your Workout of the Week, July 31!  This month we will focus on performing bodyweight lunges.  Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.

    Keith Hoerman, Associate Chief Administrative Officer, will demonstrate these exercises.  Keith is a fitness enthusiast and exercises almost daily.  Crossfit is his main passion as he attends his local gym for total body workouts five to six days per week.  In addition, he also does some running, biking, and skiing when it’s in season.  To top it all off, he participates in Spartan Races to fulfill his love of the outdoors and exercising with his friends.

    Whew, that’s a lot of fitness!  Keith, you are an inspiration and keep it up!

    Exercise: Walking Lunge

    How to perform: Step your right foot in front and perform a forward lunge.  Then, bring the left leg up and forward and perform another lunge on the left side.  Suck in your stomach, keep your spine upright, and avoid any wobbling or shaking.

    Duration: Perform a total of 8 walking lunges.

    Flyer for Walking Lunge

    walking lunge1
    walking lunge2
    walking lunge3

  • Bicep Curl With Weights

    Bicep Curl With Weights

    Welcome to your Workout of the Week, June 5!  This month we will practice resistance training with free-weight dumbbells.  If you don’t have weights at home or in the office, you can use books, water bottles, or anything that has weight as resistance.

    James Robinson (or Jay), Senior Vice President/Area Manager for Sac & SSC, will demonstrate this month’s exercises.  Jay has a deep passion for exercise and works out regularly.  He does weightlifting, swimming, golfing, and has recently started to play pickleball.

    Exercise: Bicep Curl

    How to perform: Stand up tall and place a weight in your hand.  Exhale, bend your elbow and bring the weight up, then inhale and slowly lower down.

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

    Flyer for Bicep Curl

    Bicep curl1
    bicep curl2

  • Overhead Press With Weights

    Overhead Press With Weights

    Welcome to your Workout of the Week, June 12!  This month we will practice resistance training with free-weight dumbbells.  If you don’t have weights at home or in the office, you can use books, water bottles, or anything that has weight as resistance.

    James Robinson (or Jay), Senior Vice President/Area Manager for Sac & SSC, will demonstrate this month’s exercises.  Jay has a deep passion for exercise and works out regularly.  He does weightlifting, swimming, golfing, and has recently started to play pickleball.

    Exercise: Overhead Press

    How to perform: Hold the weight with your elbow at 90 degrees and palm facing away from your body.  Exhale, push the weight above your head.  Inhale, slowly return the weight to starting position.

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

    Flyer for Overhead Press

    overhead press1
    overhead press2

  • Lateral Raise With Weights

    Lateral Raise With Weights

    Welcome to your Workout of the Week, June 19!  This month we will practice resistance training with free-weight dumbbells.  If you don’t have weights at home or in the office, you can use books, water bottles, or anything that has weight as resistance.

    James Robinson (or Jay), Senior Vice President/Area Manager for Sac & SSC, will demonstrate this month’s exercises.  Jay has a deep passion for exercise and works out regularly.  He does weightlifting, swimming, golfing, and has recently started to play pickleball.

    Exercise: Lateral Raise

    How to perform: Hold the weight to your side with palm facing in toward your body.  Exhale, slowly lift the weight so your arm is parallel to the ground.  Inhale, slowly release the weight to starting position.

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

    Flyer for Lateral Raise

    lateral raise1
    lateral raise2

  • Squats With Weights

    Squats With Weights

    Welcome to your Workout of the Week, June 26!  This month we will practice resistance training with free-weight dumbbells.  If you don’t have weights at home or in the office, you can use books, water bottles, or anything that has weight as resistance.

    James Robinson (or Jay), Senior Vice President/Area Manager for Sac & SSC, will demonstrate this month’s exercises.  Jay has a deep passion for exercise and works out regularly.  He does weightlifting, swimming, golfing, and has recently started to play pickleball.

    Exercise: Squat

    How to perform: Hold the weight close to your body and move your feet shoulder width apart.  Inhale, push your hips back and pretend as if you are sitting in a chair.  Keep your chest lifted and spine upright.  Exhale, stand up tall and return to starting position.

    Duration: Perform for 10 repetitions.

    Flyer for Squats

    squat1
    squat2

  • Facility Massage Chairs

    Folsom Chairs2

     

    Massage Chair Program for YOU!
    Come take a break and let the stress wash away while you enjoy the wellness benefits of a 5-minute massage in a massage chair!
    Live Well Be Well massage chair pilot program is possible because North Valley Kaiser Permanente Leaders genuinely are committed to supporting your wellbeing.

    Massage chairs will be at the locations listed below. 

    Folsom MOB: April 29 – May 21 

    Fair Oaks MOB: May 23 – June 18 – Group Room 31, 2nd floor

    Davis MOB: June 20 – July 19 – Administration Conference Room

    DOCO MOB:  July 22-August 9 – Conference Rooms 170-180

    Point West MOB: August 12 – September 14 – Conference Room 4 & 5

    For 1660 & 1680 East Roseville Parkway: September 17 – October 8 – 1660 ERP, Adult Mental Health Suite 100, Group Room F (Register Here For Your Spot)

    2120 Professional Drive: September 16 – October 8 – Derm Dept. Suite 120

    Riverside MOB: October 9 – October 31 – Coloma Conference Room

    Sierra Gardens: November 1-November 21 – Conference Room 1095

    Roseville Medical Center: November 25 – December 30

  • Look Up and Look Down Neck Stretches

    Look Up and Look Down Neck Stretches

    Welcome to your Workout of the Week, May 1, 2024!  We will focus on stretching out the neck this month.

    Laura Tinti, Associate Chief Administrative Officer, will demonstrate how to stretch out your neck.  Laura is a fitness enthusiast and loves to walk, weight train, and practice yoga.  Keep up the great work!

    Exercise: Look up and look down

    How to perform: Look up and back to the ceiling to feel a deep stretch on the front side of your neck.  Look down and tuck in your chin to stretch out the backside of your neck.

    Duration: Hold for 10 seconds for each exercise and repeat multiple times throughout the day.

    Flyer for Look Up Look Down 

    Look up
    Look down