Cheers to Balance: A Healthier Holiday Season
Simple, supportive strategies to help you enjoy the holiday season with more harmony, health, and intention.
Susan Countryman
About Susan Countryman
Posts by Susan Countryman:
Finding Balance in the World
Discover simple strategies to manage stress, set priorities, and create harmony in your daily life. Explore ways to feel more centered and in control, even when life gets hectic.
Look Right and Look Left
Welcome to your Workout of the Week, November 5! This month we are highlighting Pathology, Eureka Hospital.
Aaron A Perkins, Pathology Technician, will demonstrate these exercises. There are times where the Pathology work requires looking down and bending into awkward positions. They feel that stretches for the forearms and neck are essential to prevent workplace strains and sprains, so that will be this month’s focus.
Aaron has a long and extensive background with fitness and exercise. He has spent most of his life taking part in a diverse mix of sports including, but not limited to, snowboarding, swimming, soccer, wrestling, and golf. Throughout his life he has continued to enjoy the outdoors where he hikes and free dives several times a year. He continues to exercise regularly with free weights and attempts to do some sort of cardio a few times a week.
Great job, Aaron and Pathology! Keep up self-care and great job for modeling health and wellness in the workplace!
Exercise: Look right and look left
How to perform: Stand up tall and look over to the left. Ensure that your shoulder blades are pulled down and look over your shoulder. Relax into he stretch and release tension by exhaling slowly.
Duration: Hold for 10 seconds and repeat on both sides.
Neck Circles
Welcome to your Workout of the Week, November 12! This month we are highlighting Pathology, Eureka Hospital.
Aaron A Perkins, Pathology Technician, will demonstrate these exercises. There are times where the Pathology work requires looking down and bending into awkward positions. They feel that stretches for the forearms and neck are essential to prevent workplace strains and sprains, so that will be this month’s focus.
Aaron has a long and extensive background with fitness and exercise. He has spent most of his life taking part in a diverse mix of sports including, but not limited to, snowboarding, swimming, soccer, wrestling, and golf. Throughout his life he has continued to enjoy the outdoors where he hikes and free dives several times a year. He continues to exercise regularly with free weights and attempts to do some sort of cardio a few times a week.
Great job, Aaron and Pathology! Keep up self-care and great job for modeling health and wellness in the workplace!
Exercise: Neck Circles
How to perform: Stand up tall and relax your shoulders. Rotate your neck in a circle and move through full range of motion. Move slow and controlled while breathing through the movement.
Duration: Rotate for 10 seconds and move in the opposite direction.
Forearm Stretch
Welcome to your Workout of the Week, November 19! This month we are highlighting Pathology, Eureka Hospital.
Aaron A Perkins, Pathology Technician, will demonstrate these exercises. There are times where the Pathology work requires looking down and bending into awkward positions. They feel that stretches for the forearms and neck are essential to prevent workplace strains and sprains, so that will be this month’s focus.
Aaron has a long and extensive background with fitness and exercise. He has spent most of his life taking part in a diverse mix of sports including, but not limited to, snowboarding, swimming, soccer, wrestling, and golf. Throughout his life he has continued to enjoy the outdoors where he hikes and free dives several times a year. He continues to exercise regularly with free weights and attempts to do some sort of cardio a few times a week.
Great job, Aaron and Pathology! Keep up self-care and great job for modeling health and wellness in the workplace!
Exercise: Forearm Stretch
How to perform: Stand up tall and place your right hand in front with the palm facing up. Use your left hand to pull on your right fingers and relax your right shoulder. Keep your right arm parallel to the ground and breathe through the stretch.
Duration: Hold for 20 seconds and repeat on the other side.
Finger Stretch
Welcome to your Workout of the Week, November 26! This month we are highlighting Pathology, Eureka Hospital.
Aaron A Perkins, Pathology Technician, will demonstrate these exercises. There are times where the Pathology work requires looking down and bending into awkward positions. They feel that stretches for the forearms and neck are essential to prevent workplace strains and sprains, so that will be this month’s focus.
Aaron has a long and extensive background with fitness and exercise. He has spent most of his life taking part in a diverse mix of sports including, but not limited to, snowboarding, swimming, soccer, wrestling, and golf. Throughout his life he has continued to enjoy the outdoors where he hikes and free dives several times a year. He continues to exercise regularly with free weights and attempts to do some sort of cardio a few times a week.
Great job, Aaron and Pathology! Keep up self-care and great job for modeling health and wellness in the workplace!
Exercise: Finger Stretch
How to perform: Place your right fingers against your left fingers. Push your fingers together and spread your hands apart to feel a deep stretch in your fingers and palms. Breathe in the stretch and relax your shoulders.
Duration: Hold for 20 seconds and repeat multiple times throughout the day.
Art for Wellness
Exploring the connection between art and our emotional health.
Lunge Plus Reach
Welcome to your Workout of the Week, October 1! This month we are highlighting Women’s Health, Point West. These stretches will help you feel energized and limber throughout the workday.
Harmit K Rai, LVN, will demonstrate these exercises. Harmit and her team try to practice self-care in the workplace by participating in stretching. They encourage each other to take care of their mind and body through a supportive and positive environment. The team is eager to help and pick each other up during busy workdays.
In addition, Harmit’s fitness journey shows her dedication and commitment to self-care. Her passion for fitness is not just about strength, but rather a tool to help support her mental health. She lifts weights 3-4 times a week, performs cardiovascular exercise daily, and is mindful about what she eats. These combined effects build strength and increase mental resilience—she feels grounded and centered during stressful times.
Great job, Women’s Health! Keep supporting one another and encouraging fitness and wellness in the workplace.
Exercise: Lunge Plus Reach
How to perform: Place your left foot in front and right foot behind you. Bend the right knee and reach the right arm up. Look to your right finger tips and feel a deep stretch from your hand all the way down to your right knee. This stretch opens up your right hip flexor, ribcage, and core muscles.
Duration: Hold for 10 seconds and repeat on both sides.
Squat Plus Knees to Elbows
Welcome to your Workout of the Week, October 8! This month we are highlighting Women’s Health, Point West. These stretches will help you feel energized and limber throughout the workday.
Harmit K Rai, LVN, will demonstrate these exercises. Harmit and her team try to practice self-care in the workplace by participating in stretching. They encourage each other to take care of their mind and body through a supportive and positive environment. The team is eager to help and pick each other up during busy workdays.
In addition, Harmit’s fitness journey shows her dedication and commitment to self-care. Her passion for fitness is not just about strength, but rather a tool to help support her mental health. She lifts weights 3-4 times a week, performs cardiovascular exercise daily, and is mindful about what she eats. These combined effects build strength and increase mental resilience—she feels grounded and centered during stressful times.
Great job, Women’s Health! Keep supporting one another and encouraging fitness and wellness in the workplace.
Exercise: Squat Plus Knees to Elbows
How to perform: Push your hips back and place your body in a deep squat position. Place your elbows against your knees to open your inner thighs. Keep your spine straight and chest lifted. A modification is to perform a quarter squat and place your elbows against your knees.
Duration: Hold for 20 seconds and repeat multiple times throughout the day.
Standing Hamstring Reach
Welcome to your Workout of the Week, October 15! This month we are highlighting Women’s Health, Point West. These stretches will help you feel energized and limber throughout the workday.
Harmit K Rai, LVN, will demonstrate these exercises. Harmit and her team try to practice self-care in the workplace by participating in stretching. They encourage each other to take care of their mind and body through a supportive and positive environment. The team is eager to help and pick each other up during busy workdays.
In addition, Harmit’s fitness journey shows her dedication and commitment to self-care. Her passion for fitness is not just about strength, but rather a tool to help support her mental health. She lifts weights 3-4 times a week, performs cardiovascular exercise daily, and is mindful about what she eats. These combined effects build strength and increase mental resilience—she feels grounded and centered during stressful times.
Great job, Women’s Health! Keep supporting one another and encouraging fitness and wellness in the workplace.
Exercise: Standing Hamstring Stretch
How to perform: Place your right foot in front of you with the heel firmly on the ground with your right knee locked. Bend your back knee, lean your body forward, and keep your spine straight to stretch your right hamstring.
Duration: Hold for 20 seconds and repeat on both sides.