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Susan Countryman
About Susan Countryman
Posts by Susan Countryman:
Self-Care For the Holidays
Self-Care For the Holidays:
One of the hardest things about the holidays is to find time to take care of yourself. We are so busy with shopping, planning events and cooking that we lose sight of self-care. It’s easy to put yourself in autopilot and forget that the driver also needs to stop and perform self-maintenance.
Even with a busy schedule we can still find some time to become more mindful and make decisions to improve your health for the holidays. Below are some tips you can adopt to thrive during the holiday season.
Plan Your Week
- Plan your week on Sunday. When we are busy and don’t have time, exercise goes on the back burner. When you view and look at your schedule before Monday, you can see where you can add in small chunks of fitness. Adding a 5-minute walk before work or stretching before a call can boost your resilience. Furthermore, you will feel less stressed, which will improve your mental outlook.
Eat at home
- Most of us will celebrate by dining with friends or eating take out. When you cook at home you are monitoring what you add into your meal. Many restaurants will add in extra oil, salt, fat, and other non-essential ingredients to your food. Your plate should be colorful and have a variety of food groups.
Water, Water, Water
- Think about what you are drinking. Eggnog, wine and other sugary drinks contain excess calories. Consume these items in moderation. As a reminder, water is the best hydration drink. Although there are specific guidelines for different populations, the rule of thumb is to consume 8 glasses of water per day.
Burst of Exercise
- Something is better than nothing. Most of us have an all or nothing mentality in which we are obligated to obtain 30-minutes of exercise or else it doesn’t count. That is not necessarily true as research has shown that the body can demonstrate healthy responses to exercise in as little as 5-minutes. If you are short on time, try performing an interval of Tabata, squat in place or just go for a walk. Taking small steps will improve your fitness.
Wishing everyone a great holiday! Please stay safe and take care of yourself.
Being Present and Positive
Being Present and Positive:
As the weather cools off and we move into Fall and Winter, I can’t help but smile when I think about Thanksgiving. As a child I remember my parents cooking delicious food in the kitchen while a football game played on the TV. My siblings were chasing each other, and my mom and her friends were talking about where they wanted to go early morning shopping. There is a sense of warmth, comfort, and joy when I reminisce about these memories.
This year has been hard on many of us. We might have experienced a dramatic shift in our personal and professional life. I know I am still adjusting to teaching and training through ZOOM and seeing my coworkers through TEAMS. It’s especially difficult when I visit my parents and I have to wear a mask and make sure to wash my hands and keep my distance from my father who has COPD.
Even with the current health situation and social challenges we can still create great memories that will last a lifetime. We can still return to an experience of joy and amazement, similar to what we experienced as adolescents. Throughout my life experiences I’ve learned that happiness isn’t getting what you want but making the best with what you have. Below are some tips on how to practice being thankful this holiday season.
Perspective
- There is a saying by John Kabat-Zinn which resonates deeply with me. “Wherever you go, there you are” is a simple saying that reminds us to control where our thoughts go. If we start ruminating and dwelling on negative events, then our mindset will start to shift to a negative view of the world and our current circumstances. We can always change our perspective and adjust our lens to what we have. One tip is to find a positive in every difficult situation. I might not like the fact that I have to wear a mask with my parents, however I’m grateful that I get to see them and eat their delicious cooking!
Presence
- This holiday season try to be present with your family. As children we didn’t worry about working, having an income or taking care of others. As adults we have that responsibility, but we don’t need to dwell or worry. If we start to think about the future or all the responsibilities we have, we miss out on life and the present moment, which is always right in front of us. If you are watching a movie, watch and enjoy that movie. Don’t think about all the work you have to do when you go back into the office. Let current self be present, and future self, take care of future responsibilities.
Forgiveness
- Thanksgiving is all about connecting and being there with your family and friends. If you had some painful experiences with your family or friends that caused your relationships to drift apart, this year is a good year to reconnect with your loved ones. Everyone makes mistakes and no one is perfect. If you are still holding grudges or stuck in the past, see if you can find forgiveness and compassion for your loved ones and yourself. We can’t change the past, but we can always work together to build a better future.
I hope everyone has a wonderful and safe Thanksgiving. Don’t forget to do some squats every now and then as you’re watching the Macy’s Parade!
Foam Rolling
Foam Rolling:
On an average week I teach up to 15 fitness classes (yes, seriously!). Most of these classes involve squatting, lifting, moving, and extended durations of standing. Throw in lifting dumbbells and resistance bands and you can imagine how sore my body feels after a week of exercise!
Foam Rolling is a great way to help my body recover and alleviate soreness. Our muscles develop tight areas called trigger points or muscle knots, which is caused by excessive muscle overuse, current/previous injury, and muscle stiffness.
Foam rolling is a type of self-massage which opens up the trigger point and increases range of motion. After I use my roller my body feels light and refreshed. It is one of the best things I recommend to treat stiff and sore muscles.
It is recommended to Foam Roll if you are active, have poor posture, or sit for long periods of time. Below are 4 exercises I recommend to help with posture and mobility. Roll for 30 seconds to 1 minute and take it easy! These areas will be tight and you want to feel pressure but not intense pain. Start slow and gradually add more intensity by leaning into the roller.
Hamstrings
- Place the roller underneath your right thigh. Sit up tall and gently roll the roller forward and back. Perform for 30 to one minute and repeat on left side.
Upper Back
- Place the roller on your shoulder blades. Lift your hips up and gently roll forward and back. Shift your weight to the right and left to feel pressure in your upper back. Repeat for one minute.
Glutes
- Sit on top of the roller and gently rock forward and back on the right side of your glute. Shift to the right and left while on top of the roller to feel different levels of pressure. Perform for 30 seconds to one minute and switch to left side.
IT Band
- Place the roller on the right side of your thigh and roll up and down. Your IT can be a sensitive area so proceed lightly. Start with the bottom half and progress to the top portion. Perform for 30 seconds and repeat on the left side.
Mulvaney’s Cooking Demo Videos
Cooking with Mulvaney’s
Watch the Cooking Videos and Print the Recipes
Did you miss our livestream classes or want to watch again? You are in luck, video links below for you to view over and over!
Tomato Extravaganza
Autumn Inspired
Cook Along
Optical Department Employees Rise and Thrive Together
The Optical Department at Point West rose to the challenge to take care of themselves and to stay motivated during COVID 19! Read their story below:
Who Are We and How It Started:
The Optical Department at Point West MOB is an amazing team; we are like a little family. We work together as an office to help patients with ordering new eyeglasses and contact lenses. We participate in daily group huddles and games during which we communicate our concerns and any suggestions we have to better serve our members. Since reopening after the COVID19 pandemic shutdown, we have transitioned from a walk-in based facility to services by appointment only. This was a big change not only for our staff but all our members as well. However, our team has made huge efforts to work together and keep good communication during that transition. Everyone has been very flexible and great team players.
What are we doing:
Back Exercises
Back Exercises:
This month’s Kevin’s Picks will build on last month’s lower back stretches. One of the best treatments for back issues is not only stretching but also strengthening through extension of the hips. These are 4 exercises that I personally enjoy and have found to alleviate my back pain and stiffness. These exercises can be performed after you wake up to strengthen your body and energize your day. Aim for 10-12 reps and 2 sets per exercise.
Please consult your primary care provider before starting any exercise program.
Bridge
- Lay on the floor with your knees bent and keep your feet flat on the ground. Exhale and lift your hips off the ground and slowly inhale and return back to resting position. Perform 12 repetitions.
Superman
- Lay on your stomach with your hands out in front of you. Inhale, lift your arms and legs up and hold for 5 seconds. Exhale, slowly lower your arms and legs down. Repeat for 5 sets.
Side Plank
- Lay on your side with your right forearm on the ground. Inhale, lift your hips up and straighten your body from head to toe. Hold for 10 seconds and then release. Repeat for 2 sets on the right and switch to left.
Kick Back
- Start on your hands and knees. Inhale and kick your right leg back and point your toe away from you. Exhale and return back to starting position. Repeat for 12 repetitions on the right and left.
On Demand Classes
Wellness Wednesday
Be Present
Yoga
Balance and watch on demand!
Yoga Stretches for Lower Back
Yoga Stretches for Your Lower Back:
One of the most common areas of pain and discomfort is the lower back. It is estimated that 31 million Americans experience low back pain at any given time. Worldwide, back pain is the leading cause of disability, preventing people from going to work and engaging in other physical activities.
Your back is comprised of bones, joints, ligaments, and muscles. These 4 components work together to allow movement, stability, and hold your back in proper alignment. Back injuries can occur when you have poor posture, perform repetitive tasks, or lift heavy objects. Chronic arthritis may also contribute to back pain.
Studies show that physical activity and exercise can reduce back pain. Let’s focus on 4 simple stretching exercises that may reduce back pain and strengthen the muscles in your back.
Cat/Cow Pose
Using a yoga mat, begin on your hands and knees. Exhale as you round your spine, keeping your head down, into “Cat Posture”. Hold for a few seconds, then inhale as you arch your spine and lift your head up into “Cow Posture”. Perform both Cat and Cow for 8 repetitions.
Childs Pose
Using a yoga mat, begin on your hands and knees. Exhale as you lower your hips down to your ankles while reaching your arms forward. You will feel a stretch in your lower back. Hold for 20 seconds and repeat for 2 sets.
Knees to Chest Pose
Using a yoga mat, lay on your back and bring both your knees to your chest. Wrapping your arms around your knees, hold for 20 seconds and perform a total of 2 sets.
Eagle Pose
Using a yoga mat, lay on your back and bend your right knee up toward your chest then over to your left elbow. Keep your left leg straight and keep your back and arms on the ground. Hold for 20 seconds and switch to the other side. Perform 2 sets on both sides.
Looking ahead, next month we will cover 4 strength exercises to strengthen the back and hips.
Tips for Exercising During Summer
Tips for Exercising During Summer:
Last summer I remember exercising during an intense Sacramento heat wave. During my session I noticed that I was sweating more than usual, my warm-up sets felt like my one rep max, and I started getting light headed. I sat down and tried to catch my breath but the room started spinning. My friend gave me water and I gradually felt better afterwards.
Read more below….
During exercise your blood flow increases and generates heat. As the outside temperature increases your body has to work harder to cool itself off while at the same time keep up with the demands of your exercise. In my case, since I could not handle both exercise and the heat, I experienced heat exhaustion.
The most common signs and symptoms of heat exhaustion include:
- Muscle cramps
- Profuse sweating
- Fatigue
- Nausea
- Headache
If you experience any of the symptoms above, it is essential that you lower your body temperature and hydrate immediately. I was lucky enough to have my friend around to help me re-hydrate and cool off. Other treatment tips are to remove yourself from heat and rest, take a cool shower or bath, or apply external cooling measures such as fans or ice towels. The neck, forehead, and under your arms are areas that can benefit greatly from cooling.
Heat exhaustion is preventable with adequate water intake and rest. However, if not treated, heat exhaustion can lead to heat stroke. This is when the body rises above 104 degrees Fahrenheit and you lose consciousness. There have been cases of severe injury to those who suffer heat stroke, which range from professional athletes to older adults.
Heat exhaustion and stroke can be prevented! Try these tips below:
- Exercise before or after peak sun hours. Any time before 10am and after 5pm are recommended. Reschedule a workout if the temperature is above 100 degrees Fahrenheit ; otherwise, your performance will be affected and you are at greater risk of injury or heat related illnesses.
- Slow down and pace yourself. You probably won’t break any personal records as heat can limit exercise intensity. Listen to your body and see what works best for you.
- If you have no other choice but to exercise during noon, please acclimate yourself. Your body can take 14 days to adjust to temperature changes. Try 10-15 minutes at a time and slowly build up your endurance.
- Wear lightweight protective clothing and hat. Apply plenty of sunscreen (UVA/UVB protection and minimum SPF 30 or more) and wear sunglasses. Lighter colors will help reflect sunlight while darker colors will absorb light, which will increase temperature.
- Drink extra fluids if you are planning on going out to exercise. The general recommendation is to drink 24 ounces of fluid before exercise and 8 ounces after. If you are thirsty then you are most likely already dehydrated.
Have a fun and safe summer!