Living Heart Smart
Explore key lifestyle factors that impact cardiovascular health and practical stratagies for prevention.
Susan Countryman
About Susan Countryman
Posts by Susan Countryman:
Nature Rx
Discover the healing power of the outdoors and learn how nature can reduce stress, boost mood, and improve overall well-being. Learn simple ways to incorporate outdoor moments into your daily routine.
Standing Resistance Band Bicep Curl
Welcome to your Workout of the Week, March 4th! This month we are highlighting Ophthalmology, Point West. This month’s workout will focus on resistance band exercise to build and tone your muscles!
Kasey Siters, Vision Services Assistant II, will demonstrate these exercises. She has over 18 years of experience in Ophthalmology and she loves to exercise. She walks 6-9 miles each day, lifts weights, and performs reformer Pilates at home and mobility exercises. Because she has had multiple joint surgeries, exercise is therefore a non-negotiable to keep herself healthy and in-motion. The eye services department typically promotes good health with walking, yoga, and sharing exercise methods as well as different stretches. Many of the employees also walk together on their lunch breaks.
Exercise: Standing Resistance Band Bicep Curl
How to perform: Step your right foot over the resistance band and hold the band’s handles. Inhale, bend your elbows and curl the band up. Exhale, slowly lower the handles back to starting position. Brace your core and keep an upright posture throughout the exercise.
Duration: Repeat for 10 repetitions.
Resistance Band Upright Row
Welcome to your Workout of the Week, March 11! This month we are highlighting Ophthalmology, Point West. This month’s workout will focus on resistance band exercise to build and tone your muscles!
Kasey Siters, Vision Services Assistant II, will demonstrate these exercises. She has over 18 years of experience in Ophthalmology and she loves to exercise. She walks 6-9 miles each day, lifts weights, and performs reformer Pilates at home and mobility exercises. Because she has had multiple joint surgeries, exercise is therefore a non-negotiable to keep herself healthy and in-motion. The eye services department typically promotes good health with walking, yoga, and sharing exercise methods as well as different stretches. Many of the employees also walk together on their lunch breaks.
Exercise: Resistance Band Upright Row
How to perform: Place your right foot over the band. Inhale, bend your elbows and pull up to the chin. Brace your core and avoid any wobbling or shaking. Exhale, slowly lower the band back to starting position.
Duration: Repeat for 10 repetitions.
Standing Resistance Band Squat
Welcome to your Workout of the Week, March 18th! This month we are highlighting Ophthalmology, Point West. This month’s workout will focus on resistance band exercise to build and tone your muscles!
Kasey Siters, Vision Services Assistant II, will demonstrate these exercises. She has over 18 years of experience in Ophthalmology and she loves to exercise. She walks 6-9 miles each day, lifts weights, and performs reformer Pilates at home and mobility exercises. Because she has had multiple joint surgeries, exercise is therefore a non-negotiable to keep herself healthy and in-motion. The eye services department typically promotes good health with walking, yoga, and sharing exercise methods as well as different stretches. Many of the employees also walk together on their lunch breaks.
Exercise: Standing Resistance Band Squat
How to perform: Place both feet over the band and hold band by its handles on the outside of your arm. Inhale, push your hips back and pretend as if you are sitting in a chair. Exhale, stand up tall and return to starting position. Brace your core and keep your chest lifted during this exercise.
Duration: Repeat for 10 repetitions.
Standing Band Pull Apart
Welcome to your Workout of the Week, March 25th! This month we are highlighting Ophthalmology, Point West. This month’s workout will focus on resistance band exercise to build and tone your muscles!
Kasey Siters, Vision Services Assistant II, will demonstrate these exercises. She has over 18 years of experience in Ophthalmology and she loves to exercise. She walks 6-9 miles each day, lifts weights, and performs reformer Pilates at home and mobility exercises. Because she has had multiple joint surgeries, exercise is therefore a non-negotiable to keep herself healthy and in-motion. The eye services department typically promotes good health with walking, yoga, and sharing exercise methods as well as different stretches. Many of the employees also walk together on their lunch breaks.
Exercise: Standing Band Pull Apart
How to perform: Hold the resistance band shoulder width apart. Exhale, pull the band apart while keeping your elbows straight and squeeze your shoulder blades together. Inhale, return the band back to start.
Duration: Repeat for 10 repetitions.
Intuitive Eating
Learn to reconnect with your body’s natural cues to build a happier, healthier, more peaceful relationship with food.
Energy Boosters
Learn about how to boost your energy in a healthy way to keep your body and mind thriving.
Standing Shoulder Stretch
Welcome to your Workout of the Week, February 4! This month we are highlighting Radiology and Mammography Department, at Roseville Medical Center.
Renee Smedley, Radiologic Technologist, will demonstrate this month’s exercises. They will focus on shoulder and wrist stretches, as these are common areas where this group experiences discomfort.
Renee has recently started working out at the gym for strength training. She hired a personal trainer to help with lifting mechanics and how to strength train properly. She has found that it can be challenging getting up early and going to the gym, but afterwards she loves the way it makes her feel and enjoys the additional increased energy.
In addition, her family shares skiing as a family hobby. Renee started skiing at the age of 38, and both she and her husband understood the importance of a healthy and active family. They all enjoy winter activities in the snow and have been active every winter season. It brings her great joy to see both herself and her children grow in the sport. She is grateful, happy, and joyful, and she looks forward to continuing these winter traditions for many years to come.
Exercise: Standing Shoulder Stretch.
How to perform: Place your right arm across your chest and pull on your right elbow with your left arm. To deepen the stretch, look over your right shoulder and keep your elbow straight.
Duration: Hold for 20 seconds and repeat on both sides.
Standing Forearm Stretch
Welcome to your Workout of the Week, February 11! This month we are highlighting Radiology and Mammography Department, at Roseville Medical Center.
Renee Smedley, Radiologic Technologist, will demonstrate this month’s exercises. They will focus on shoulder and wrist stretches, as these are common areas where this group experiences discomfort.
Renee has recently started working out at the gym for strength training. She hired a personal trainer to help with lifting mechanics and how to strength train properly. She has found that it can be challenging getting up early and going to the gym, but afterwards she loves the way it makes her feel and enjoys the additional increased energy.
In addition, her family shares skiing as a family hobby. Renee started skiing at the age of 38, and both she and her husband understood the importance of a healthy and active family. They all enjoy winter activities in the snow and have been active every winter season. It brings her great joy to see both herself and her children grow in the sport. She is grateful, happy, and joyful, and she looks forward to continuing these winter traditions for many years to come.
Exercise: Standing Forearm Stretch.
How to perform: Place your right palm facing up and use your left hand to pull on your right fingers. Keep your right palm up and keep your right elbow locked.
Duration: Hold for 20 seconds and repeat on both sides.