Category: WOW

Welcome to your Workout of the Week, October 2!  This month’s focus on stretches to perform before or after walking.

Esperanza Chavez (or Espee), Chief Nurse Executive, will demonstrate these exercises.  Espee is passionate about yoga as it helps her stretch her body and relax her mind.  She feels so much better physically and mentally after she practices.  She also loves walking, hiking, and being outdoors in nature.

October is Walktober, so we are celebrating walking for the month!   

• GoKP is launching a virtual walking program, and you can walk virtually across various destinations around the world.  To sign up, please click on this link. 
• If you need some inspiration on where to walk while on campus, we have walking maps that are already created to help motivate and inspire you on your next route!  Please click here for campus walking maps. 

Exercise: Shoulder stretch

How to perform: Stand up tall and place your left arm across your chest and pull your left elbow with your right hand.

Duration: Hold for 20 seconds and repeat on both sides.

Flyer for Shoulder Stretch 

Welcome to your Workout of the Week, October 9!  This month’s focus on stretches to perform before or after walking.

Esperanza Chavez (or Espee), Chief Nurse Executive, will demonstrate these exercises.  Espee is passionate about yoga as it helps her stretch her body and relax her mind.  She feels so much better physically and mentally after she practices.  She also loves walking, hiking, and being outdoors in nature.

October is Walktober, so we are celebrating walking for the month!   

• GoKP is launching a virtual walking program, and you can walk virtually across various destinations around the world.  To sign up, please click on this link. 
• If you need some inspiration on where to walk while on campus, we have walking maps that are already created to help motivate and inspire you on your next route!  Please click here for campus walking maps. 

Exercise: Hamstring stretch

How to perform: Place your right foot in front and bend your left knee.  Push your hips down and back while maintaining an upright spine.  You should feel a deep stretch in the back of your legs.

Duration: Hold for 20 seconds and repeat on both sides.

Flyer for Hamstring Stretch

Welcome to your Workout of the Week, 10/16!  This month’s focus on stretches to perform before or after walking.

Esperanza Chavez (or Espee), Chief Nurse Executive, will demonstrate these exercises.  Espee is passionate about yoga as it helps her stretch her body and relax her mind.  She feels so much better physically and mentally after she practices.  She also loves walking, hiking, and being outdoors in nature.

October is Walktober, so we are celebrating walking for the month!   

• GoKP is launching a virtual walking program, and you can walk virtually across various destinations around the world.  To sign up, please click on this link. 
• If you need some inspiration on where to walk while on campus, we have walking maps that are already created to help motivate and inspire you on your next route!  Please click here for campus walking maps. 

Exercise: Chest opener

How to perform: Place both hands on your ears and keep your chest lifted.  Pull your elbows back and look to the wall behind you.

Duration: Hold for 20 seconds.

Flyer for Chest Opener

Welcome to your Workout of the Week, 10/23!  This month’s focus on stretches to perform before or after walking.

Esperanza Chavez (or Espee), Chief Nurse Executive, will demonstrate these exercises.  Espee is passionate about yoga as it helps her stretch her body and relax her mind.  She feels so much better physically and mentally after she practices.  She also loves walking, hiking, and being outdoors in nature.

October is Walktober, so we are celebrating walking for the month!   

• GoKP is launching a virtual walking program, and you can walk virtually across various destinations around the world.  To sign up, please click on this link. 
• If you need some inspiration on where to walk while on campus, we have walking maps that are already created to help motivate and inspire you on your next route!  Please click here for campus walking maps. 

Exercise: Calf stretch

How to perform: Place your right foot in front and left foot behind you.  Bend your right knee and keep your left leg straight.  Keep your chest lifted and lean forward.

Duration: Hold for 20 seconds and repeat on both sides.

Flyer for Calf Stretch 

Welcome to your Workout of the Week, 10/30!  This month’s focus on stretches to perform before or after walking.

Esperanza Chavez (or Espee), Chief Nurse Executive, will demonstrate these exercises.  Espee is passionate about yoga as it helps her stretch her body and relax her mind.  She feels so much better physically and mentally after she practices.  She also loves walking, hiking, and being outdoors in nature.

October is Walktober, so we are celebrating walking for the month!   

• GoKP is launching a virtual walking program, and you can walk virtually across various destinations around the world.  To sign up, please click on this link. 
• If you need some inspiration on where to walk while on campus, we have walking maps that are already created to help motivate and inspire you on your next route!  Please click here for campus walking maps. 

Exercise: Chest and shoulder stretch

How to perform: Place your hands behind you and interlace your fingers.  Pull your hands back and lift up.  You should feel a deep stretch in your shoulders and chest.

Duration: Hold for 20 seconds.

Flyer for Chest and Shoulder Stretch

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