Live Well Be Well

Category: WOW

  • Seated Spinal Twist

    Seated Spinal Twist

    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

  • Seated Pigeon Stretch

    Seated Pigeon Stretch

    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

  • Forward Lunge

    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.

    Flyer for Forward Lunge

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  • 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

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  • 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

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  • 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

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    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

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  • 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

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  • 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

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  • 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

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