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Category: Articles
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Side Lunge
Welcome to your Workout of the Week! GI Roseville will highlight this month’s workouts.
Janelle Howard, Nurse Manager, will demonstrate exercises she feels are essential for the workplace. With over 18 years of experience as a Registered Nurse, Janelle has dedicated her career to promoting wellness. Her passion lies in helping others to optimize their wellbeing and become the best version of themselves. The better we care for ourselves the better we can care for others. She uses fitness to maximize her physical capabilities while also supporting her mental health. Finally, she finds joy in helping others along in their journey.
Janelle also teaches a 12:30pm boot camp class on most days at Eureka Hospital for KP employees during lunch. Please reach out to her if you would like to attend!
Exercise: Side Lunge
How to perform: Open your feet 3 to 4 feet apart. Bend your right knee and lean to the right while keeping the left knee locked and pointing the left toes to the ceiling. Keep your spine upright and sink your hips back to feel a deep stretch in the back of your left leg.
Duration: Hold for 10 seconds and repeat on both sides.
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Ear to Shoulder Neck Stretch
Welcome to your Workout of the Week April 9! AFM Administration at Point West will demonstrate stretches to alleviate the aches and pains of sitting and working for extended periods.
Tracy Sakasegawa, Administrative Coordinator II, will demonstrate these stretches. Tracy has been at Kaiser Permanente for 29 years and in December she will celebrate her 30th anniversary. She and her team perform much needed self-care by trying to walk during breaks and stretching in the workplace. When she’s not working, she loves to go fishing to be in nature and release stress. She goes with her brother and nephew to fish trout and stripe bass at Los Vaqueros Reservoir and Watershed.
Exercise: Ear to Shoulder Neck Stretch.
How to perform: Bring your right ear to your right shoulder without shrugging your shoulders up. Gently place your right hand on the top of your head and pull to the right. You should feel a deep stretch on the left side of your head.
Duration: Hold for 20 seconds and repeat on both sides.
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Forearm Stretch
Welcome to your Workout of the Week April 23! AFM Administration at Point West will demonstrate stretches to alleviate the aches and pains of sitting and working for extended periods.
Tracy Sakasegawa, Administrative Coordinator II, will demonstrate these stretches. Tracy has been at Kaiser Permanente for 29 years and in December she will celebrate her 30th anniversary. She and her team perform much needed self-care by trying to walk during breaks and stretching in the workplace. When she’s not working, she loves to go fishing to be in nature and release stress. She goes with her brother and nephew to fish trout and stripe bass at Los Vaqueros Reservoir and Watershed.
Exercise: Forearm Stretch.
How to perform: Place your right hand in front of you with your palm facing up. Pull on your right fingers with the left hand and ensure your right elbow is straight. You should feel a deep stretch in your hand and forearm.
Duration: Hold for 20 seconds and repeat on both sides.
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Standing Hamstring Stretch
Welcome to your Workout of the Week April 30! AFM Administration at Point West will demonstrate stretches to alleviate the aches and pains of sitting and working for extended periods.
Tracy Sakasegawa, Administrative Coordinator II, will demonstrate these stretches. Tracy has been at Kaiser Permanente for 29 years and in December she will celebrate her 30th anniversary. She and her team perform much needed self-care by trying to walk during breaks and stretching in the workplace. When she’s not working, she loves to go fishing to be in nature and release stress. She goes with her brother and nephew to fish trout and stripe bass at Los Vaqueros Reservoir and Watershed.
Exercise: Standing Hamstring Stretch.
How to perform: Step your right foot in front and keep this knee locked while pointing the toes to your face. Bend your back knee and gently lean forward to feel a deep stretch in the back of your right leg. Keep your spine upright and avoid rounding of the lower back.
Duration: Hold for 20 seconds and repeat on both sides.
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Forward Lunge
Welcome to your Workout of the Week, July 3! 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: Forward lunge
How to perform: Stand up tall and step your right foot in front. Keep your right foot flat and your back left toes on the ground. Slowly bend your back knee and lower down one inch from the ground. Keep both knees at 90 degrees and keep the spine upright. Step back to starting position.
Duration: Perform for 10 repetitions on both the right and left side.
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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.
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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
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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.
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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.
