HIIT Circuit Training
Do this quick circuit training in your department meeting or at your desk. Watch this 6 minute video.
Susan Countryman
About Susan Countryman
Posts by Susan Countryman:
Fiber First: Boost Your Health
Learn about the importance of fiber in your diet and how it supports your health and happiness.
Beat the Afternoon Slump
Learn ways to beat the afternoon slump and feel your best for the rest of the day.
Single Leg Deadlift
Happy New Year and Welcome to your Workout of the Week, January 8! This month we will focus on smaller groups within Kaiser Permanente departments who are actively taking care of their health thru fitness and exercise.
Mike Ochoa, Doctor of Physical Therapy for Home Health, will demonstrate 4 exercises he feels are essential for movement and mobility. Mike loves CrossFit and has been practicing this sport for 15 years and working out/weight lifting for over 22 years. His deep passion also extends to running and he recently participated in the California International Marathon to finish his first marathon run.
Mike also teaches a monthly exercise class for his coworkers and during class he leads total body conditioning movements and strength training exercises. His coworkers comment that they notice an increase in strength, improved mobility, and they feel their best afterwards.
Finally, Mike also has a YouTube channel called MOVE with Dr. Mike, where he demonstrates free videos on how to build strength, prevent injuries, and build longevity your body. For more information on his YouTube channel, you can subscribe here.
Exercise: Single Leg Deadlift
How to perform: Stand up tall and place your right foot in front with your left foot behind you. Suck in your stomach and lift your back foot up and slowly tilt your torso forward while maintaining a straight spine. Your arms can be held out to help you balance and stabilize. Then slowly return to starting position.
Duration: Repeat for 10 repetitions and switch to the other side.
Bodyweight Squat
Happy New Year and Welcome to your Workout of the Week, January 15! This month we will focus on smaller groups within Kaiser Permanente departments who are actively taking care of their health thru fitness and exercise.
Mike Ochoa, Doctor of Physical Therapy for Home Health, will demonstrate 4 exercises he feels are essential for movement and mobility. Mike loves CrossFit and has been practicing this sport for 15 years and working out/weight lifting for over 22 years. His deep passion also extends to running and he recently participated in the California International Marathon to finish his first marathon run.
Mike also teaches a monthly exercise class for his coworkers and during class he leads total body conditioning movements and strength training exercises. His coworkers comment that they notice an increase in strength, improved mobility, and they feel their best afterwards.
Finally, he also has a YouTube channel called MOVE with Dr. Mike, on these free videos, he demonstrates how to build strength, prevent injuries, and build longevity for your body. For more information on his YouTube channel, you can subscribe here.
Exercise: Bodyweight Squat
How to perform: Stand up tall and place your feet shoulder width apart with your toes slightly turned out. Push your hips back as if you’re sitting in a chair while bracing your core and keeping your spine upright. You can reach your arms in front to help you balance. Make sure your knees do not go past your toes and thighs are parallel to the ground. Then stand up tall and return to starting position.
Duration: Repeat for 10 repetitions.
Bodyweight Split Squat
Happy New Year and Welcome to your Workout of the Week, January 22! This month we will focus on smaller groups within Kaiser Permanente departments who are actively taking care of their health thru fitness and exercise.
Mike Ochoa, Doctor of Physical Therapy for Home Health, will demonstrate 4 exercises he feels are essential for movement and mobility. Mike loves CrossFit and has been practicing this sport for 15 years and working out/weight lifting for over 22 years. His deep passion also extends to running and he recently participated in the California International Marathon to finish his first marathon run.
Mike also teaches a monthly exercise class for his coworkers and during class he leads total body conditioning movements and strength training exercises. His coworkers comment that they notice an increase in strength, improved mobility, and they feel their best afterwards.
Finally, he also has a YouTube channel called MOVE with Dr. Mike, on these free videos, he demonstrates how to build strength, prevent injuries, and build longevity for your body. For more information on his YouTube channel, you can subscribe here.
Exercise: Bodyweight Split Squat
How to perform: Place your right foot in front and keep your back toes on the ground. While keeping your spine upright, slowly bend your left knee and lower to the ground. Both knees should be at 90 degrees. Slowly straighten both knees and bring back to starting position.
Duration: Repeat for 10 repetitions on both right and left side.
Side Plank Clamshell
Happy New Year and Welcome to your Workout of the Week, January 29! This month we will focus on smaller groups within Kaiser Permanente departments who are actively taking care of their health thru fitness and exercise.
Mike Ochoa, Doctor of Physical Therapy for Home Health, will demonstrate 4 exercises he feels are essential for movement and mobility. Mike loves CrossFit and has been practicing this sport for 15 years and working out/weight lifting for over 22 years. His deep passion also extends to running and he recently participated in the California International Marathon to finish his first marathon run.
Mike also teaches a monthly exercise class for his coworkers and during class he leads total body conditioning movements and strength training exercises. His coworkers comment that they notice an increase in strength, improved mobility, and they feel their best afterwards.
Finally, he also has a YouTube channel called MOVE with Dr. Mike, on these free videos, he demonstrates how to build strength, prevent injuries, and build longevity for your body. For more information on his YouTube channel, you can subscribe here.
Great job, Mike! Keep being a fitness inspiration within our organization!
Exercise: Side Plank Clamshell
How to perform: Position your body with your right forearm on the ground with your knees bent at 90 degrees. Lift your right hip off the ground while opening your knees and squeezing your glutes and engaging your core. Hold this position for 3 seconds and slowly release.
Duration: Repeat for 10 repetitions on both right and left side.
Candlelight Yoga Classes
Candlelight Yoga Classes
Reduce stress and increase your happiness
Live Well Be Well will be offering monthly onsite Candlelight Yoga classes. Classes will be offered in person rotating through the Medical Centers and MOBs. Please bring a yoga mat or towel and wear comfortable clothes. All levels welcome!
Seated Overhead Raise
Welcome to your Workout of the Week, December 4! This month we will focus on seated core exercises to strengthen your mid-section and improve overall stability. Best of all, these exercises are all bodyweight and can be performed anywhere and anytime!
Debbie Reitter, Chief Executive Nurse, will demonstrate these exercises. Debbie is a huge advocate for mindfulness and disconnecting from work. One of her favorite things to do is to put away electronic devices so she can listen and enjoy music. She comments that music therapy helps her unwind from a long workday and her current favorite playlist is holiday music. In addition, she understands the importance of fitness, so she walks daily with her Dalmatian.
Great job, Debbie! Something simple as walking and listening to music can help reduce stress and increase physical activity.
Exercise: Seated overhead raise.
How to perform: Sit up tall and reach your left arm above your head with your right hand on your hip. As you reach, lean over to the right and keep your spine elongated.
Duration: Hold for 10 seconds and repeat on both sides.
Seated Chair Pose
Welcome to your Workout of the Week, December 11! This month we will focus on seated core exercises to strengthen your mid-section and improve overall stability. Best of all, these exercises are all bodyweight and can be performed anywhere and anytime!
Debbie Reitter, Chief Executive Nurse, will demonstrate these exercises. Debbie is a huge advocate for mindfulness and disconnecting from work. One of her favorite things to do is to put away electronic devices so she can listen and enjoy music. She comments that music therapy helps her unwind from a long workday and her current favorite playlist is holiday music. In addition, she understands the importance of fitness, so she walks daily with her Dalmatian.
Great job, Debbie! Something simple as walking and listening to music can help reduce stress and increase physical activity.
Exercise: Seated chair pose.
How to perform: Sit up tall and place your hands on your hips while bringing you feet off the ground. Keep your knees at 90 degrees and lean back slightly. You should feel your core engaged and avoid any wobbling or shaking.
Duration: Hold for 20 seconds and repeat multiple times throughout the day.
