Healthy Grilling: Nutritious BBQ Tips
Practical tips, delicious recipes, and safe grilling methods for a healthier BBQ experience.
Susan Countryman
About Susan Countryman
Posts by Susan Countryman:
Seated Cat/Cow
Welcome to your Workout of the Week! This month we are highlighting Radiology, Roseville.
Brandon Madrid, Imaging Technician Aide, will demonstrate this month’s exercises. Brandon has been with Kaiser Permanente for 17 years, and one of the things he enjoys most is serving as the Fitness Champion for his department. He loves having the opportunity to help his coworkers reach their fitness goals and to encourage them to keep moving and stay motivated.
His journey into fitness began in his late teens, thanks to his brother, who was a trainer at World Gym. His brother’s influence sparked his passion for health and wellness, and he is thankful for the guidance.
More recently, he has become more involved in workplace safety by joining the RAD Safety Team. Through this role, he’s come to truly understand the importance of proper ergonomics and the value of taking care of our bodies—not just for fitness, but to prevent injury and maintain our ability to work safely and effectively over time.
Exercise: Seated cat/cow
How to perform: Sit up tall in your chair. Inhale, place your hands on your lap and look up to the ceiling, keep your chest lifted, and sit up as tall as you can. Your spine should be upright as you look up to the ceiling. Exhale, look down to the ground, round your shoulders, and curve your spine.
This stretch helps alleviate tight back muscles and improve spine mobility.
Duration: Perform throughout the day to improve spine health.
Flyer for Seated Cat/Cow
Seated Neck Stretch
Welcome to your Workout of the Week, July 9! This month we are highlighting Radiology, Roseville.
Brandon Madrid, Imaging Technician Aide, will demonstrate this month’s exercises. Brandon has been with Kaiser Permanente for 17 years, and one of the things he enjoys most is serving as the Fitness Champion for his department. He loves having the opportunity to help his coworkers reach their fitness goals and to encourage them to keep moving and stay motivated.
His journey into fitness began in his late teens, thanks to his brother, who was a trainer at World Gym. His brother’s influence sparked his passion for health and wellness, and he is thankful for the guidance.
More recently, he has become more involved in workplace safety by joining the RAD Safety Team. Through this role, he’s come to truly understand the importance of proper ergonomics and the value of taking care of our bodies—not just for fitness, but to prevent injury and maintain our ability to work safely and effectively over time.
Exercise: Seated Neck Stretch
How to perform: Sit up tall in your chair. Inhale, place your hand on the side of your head while maintaining a straight spine. Exhale, look down and gently round your upper neck. Continue to breathe throughout the stretch and relax the upper spine muscles.
This stretch can help improve neck mobility and reduce neck pain.
Duration: Hold for 10-20 seconds and perform throughout the day
Seated Chest and Upper Back Stretch
Welcome to your Workout of the Week, July 16th! This month we are highlighting Radiology, Roseville.
Brandon Madrid, Imaging Technician Aide, will demonstrate this month’s exercises. Brandon has been with Kaiser Permanente for 17 years, and one of the things he enjoys most is serving as the Fitness Champion for his department. He loves having the opportunity to help his coworkers reach their fitness goals and to encourage them to keep moving and stay motivated.
His journey into fitness began in his late teens, thanks to his brother, who was a trainer at World Gym. His brother’s influence sparked his passion for health and wellness, and he is thankful for the guidance.
More recently, he has become more involved in workplace safety by joining the RAD Safety Team. Through this role, he’s come to truly understand the importance of proper ergonomics and the value of taking care of our bodies—not just for fitness, but to prevent injury and maintain our ability to work safely and effectively over time.
Exercise: Seated Chest and Upper Back Stretch
How to perform: Sit up tall in your chair. Inhale, place your hands on your ears, keep your elbows up and back, and look up to the ceiling while maintaining a straight spine. Exhale, bring your elbows in front of you, look down to the ground, and round your spine.
This stretch can help improve upper spine mobility and improve thoracic flexibility.
Duration: Hold for 10-20 seconds and perform throughout the day.
Seated Triceps and Shoulder Stretch
Welcome to your Workout of the Week, July 23! This month we are highlighting Radiology, Roseville.
Brandon Madrid, Imaging Technician Aide, will demonstrate this month’s exercises. Brandon has been with Kaiser Permanente for 17 years, and one of the things he enjoys most is serving as the Fitness Champion for his department. He loves having the opportunity to help his coworkers reach their fitness goals and to encourage them to keep moving and stay motivated.
His journey into fitness began in his late teens, thanks to his brother, who was a trainer at World Gym. His brother’s influence sparked his passion for health and wellness, and he is thankful for the guidance.
More recently, he has become more involved in workplace safety by joining the RAD Safety Team. Through this role, he’s come to truly understand the importance of proper ergonomics and the value of taking care of our bodies—not just for fitness, but to prevent injury and maintain our ability to work safely and effectively over time.
Exercise: Seated Triceps and Shoulder Stretch
How to perform: Sit up tall in your chair and reach your right arm above your head and left arm behind you. Try to interlace your fingers behind you to stretch out your shoulder and your triceps. If this is too difficult, you can use a towel or a shirt to hang onto.
This stretch can help improve shoulder, chest, and thoracic flexibility.
Duration: Hold for 10 seconds and perform throughout the day.
Seated Hamstring Stretch
Welcome to your Workout of the Week, July 30th! This month we are highlighting Radiology, Roseville.
Brandon Madrid, Imaging Technician Aide, will demonstrate this month’s exercises. Brandon has been with Kaiser Permanente for 17 years, and one of the things he enjoys most is serving as the Fitness Champion for his department. He loves having the opportunity to help his coworkers reach their fitness goals and to encourage them to keep moving and stay motivated.
His journey into fitness began in his late teens, thanks to his brother, who was a trainer at World Gym. His brother’s influence sparked his passion for health and wellness, and he is thankful for the guidance.
More recently, he has become more involved in workplace safety by joining the RAD Safety Team. Through this role, he’s come to truly understand the importance of proper ergonomics and the value of taking care of our bodies—not just for fitness, but to prevent injury and maintain our ability to work safely and effectively over time.
Exercise: Seated Hamstring Stretch
How to perform: Sit up tall in your chair and place both hands on your hips. Straighten out your right leg and keep the right knee locked. While maintaining a straight spine, hinge at the hip and lean your body forward. You should feel a deep stretch in your calf and the back of your leg.
This stretch can help reduce lower back and hip tightness/stiffness.
Duration: Hold for 20 seconds and repeat throughout the day.
Summer Safety
Keep cool, hydrated and protected for a safe and fun summer!
Budget Planning Workshop
Merrill Lynch advisors will help you to use the 50/30/20 method to create a budget worksheet to stay on track and meet your goals.
Budget Worksheet Flyer
Expense Worksheet Flyer
Screen Smart: Protecting Your Eyes in the Digital Age
Learn simple tips to keep our eyes healthy while at work or enjoying screen time.
Standing W
Welcome to your Workout of the Week, June 4! Folsom Physical Therapy will demonstrate this month’s exercises.
Justin Luz, Senior Physical Therapist, and Tiffany Yu, Senior Physical Therapist, will go over exercises they feel are essential in the workplace.
Justin has been a Physical Therapist for 5 years and has been with Kaiser Permanente for 4 years. He loves to lift weights, mountain bike, and play in-door soccer. In his spare time, he enjoys spending time with his 3 sons.
Tiffany has been a Physical Therapist for 10 years and has been with Kaiser Permanente for 4 years. She loves exercising and has recently developed a passion for bodyweight, mobility, and calisthenic exercises.
Exercise: Standing W holds
How to perform:
- Setup: Begin standing upright with your elbows bent to 90 degrees.
- Movement: Slowly rotate your arms outward as you squeeze your shoulder blades downward and together. Hold briefly, then return to the starting position and repeat.
- Tip: Make sure to maintain a gentle chin tuck and do not shrug your shoulders during the exercise.
Duration: Perform 1 set for 5 reps (5 sec hold) for 3x per day.
