Live Well Be Well

Category: WOW

  • Bodyweight Squat

    Bodyweight Squat

    Welcome to your Workout of the Week, June 25!  Folsom Physical Therapy will demonstrate this month’s exercises.

    Justin Luz, Senior Physical Therapist, and Tiffany Yu, Senior Physical Therapist, will go over exercises they feel are essential in the workplace. 

    Justin has been a Physical Therapist for 5 years and has been with Kaiser Permanente for 4 years.  He loves to lift weights, mountain bike, and play in-door soccer. In his spare time, he enjoys spending time with his 3 sons.

    Tiffany has been a Physical Therapist for 10 years and has been with Kaiser Permanente for 4 years.  She loves exercising and has recently developed a passion for bodyweight, mobility, and calisthenic exercises.

    Exercise: Bodyweight Squat

    How to perform: Place your feed shoulder width apart with your toes facing away from you.  Inhale, push your hips back and lower your thighs parallel to the ground.  Keep your spine straight and chest lifted.  Exhale, stand up tall and return your body to starting position.

    Duration: Perform for 8 repetitions multiple times throughout the day.

    Bodyweight Squat Flyer

  • Stationary Lunge

    Stationary 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: Stationary Lunge

    How to perform: Step your right foot in front and keep your back left toes on the ground.  Inhale, slowly lower your back knee to the ground.  Exhale, straighten both legs and return to starting position. 

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

    Stationary Lunge Flyer

    stationary lunge1
    stationary lunge2

  • Bodyweight Plank

    Bodyweight Plank

    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: Bodyweight Plank.  

    How to perform: Place your forearms and knees on the ground.  Inhale, lift your knees off the ground and keep your spine straight and entire body rigid.  Keep your back straight and brace your core while holding this position.  Avoid moving side to side and continue to breathe in and out through your nose. 

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

    Bodyweight Plank Flyer

    bodyweight plank

  • Low Cobra

    Low Cobra

    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: Low Cobra  

    How to perform: Place your hands under your shoulders and keep your chin on the ground.  Inhale, lift your chin and chest off the ground and look up to the ceiling.  Squeeze your shoulder blades together and you should feel a deep contraction in your upper spine.  Exhale, slowly return to starting position.

    Duration: Perform for 1 to 5 repetitions and hold this position for 20 seconds.

    Low Cobra Flyer

    low cobra

  • Side Lunge

    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.

    Side Lunge Flyer

    side lunge1
    side lunge2

  • Standing Shoulder Stretch

    Standing Shoulder Stretch

    Welcome to your Workout of the Week April 2!  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 Shoulder Stretch

    How to perform:  Raise your arms above your head and interlace your fingers while pointing the index finger up.  Squeeze your palms together, straighten your elbows, and reach your arms as high as you can.   You should feel a deep stretch in your arms and shoulders.

    Duration: Hold stretch for 20 seconds

    Standing Shoulder Stretch Flyer

  • Ear to Shoulder Neck Stretch

    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.

    Ear to Shoulder Neck Stretch Flyer

  • Standing Chest Opener

    Standing Chest Opener

    Welcome to your Workout of the Week April 16!  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 Chest Opener

    How to perform: Place both hands on your ears and pull your elbows back.  Look up to the ceiling and squeeze your shoulder blades together to open your chest.  You should feel a deep stretching sensation on the front side of your body.

    Duration: Hold for 20 seconds.

    Standing Chest Opener Flyer

  • Forearm Stretch

    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.

    Forearm Stretch Flyer

  • Standing Hamstring Stretch

    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.

    Standing Hamstring Stretch Flyer