Summer Safety
Keep cool, hydrated and protected for a safe and fun summer!
Susan Countryman
About Susan Countryman
Posts by Susan Countryman:
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.
Seated Thoracic Lumbar Extension
Welcome to your Workout of the Week, June 18! 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: Seated Thoracic Lumbar Extension
How to perform:
- Setup: Begin in a sitting upright position with your arms crossed over your chest.
- Movement: Slowly arch your trunk backwards and hold, then return to an upright position and repeat.
- Tip: Keep your movements slow and controlled. Do not move through pain.
Duration: Perform 1 set for 5 reps (5-sec hold) for 3x per day.
Bodyweight Squat
Welcome to your Workout of the Week, June 25! 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: Bodyweight Squat
How to perform: Place your feed shoulder width apart with your toes facing away from you. Inhale, push your hips back and lower your thighs parallel to the ground. Keep your spine straight and chest lifted. Exhale, stand up tall and return your body to starting position.
Duration: Perform for 8 repetitions multiple times throughout the day.
Better Together
Building social wellness why it matters and how to strength your bonds.
Stationary Lunge
Welcome to your Workout of the Week! GI Roseville will highlight this month’s workouts.
Janelle Howard, Nurse Manager, will demonstrate exercises she feels are essential for the workplace. With over 18 years of experience as a Registered Nurse, Janelle has dedicated her career to promoting wellness. Her passion lies in helping others to optimize their wellbeing and become the best version of themselves. The better we care for ourselves the better we can care for others. She uses fitness to maximize her physical capabilities while also supporting her mental health. Finally, she finds joy in helping others along in their journey.
Janelle also teaches a 12:30pm boot camp class on most days at Eureka Hospital for KP employees during lunch. Please reach out to her if you would like to attend!
Exercise: Stationary Lunge
How to perform: Step your right foot in front and keep your back left toes on the ground. Inhale, slowly lower your back knee to the ground. Exhale, straighten both legs and return to starting position.
Duration: Perform for 5 repetitions on both the right and left side.
Bodyweight Plank
Welcome to your Workout of the Week! GI Roseville will highlight this month’s workouts.
Janelle Howard, Nurse Manager, will demonstrate exercises she feels are essential for the workplace. With over 18 years of experience as a Registered Nurse, Janelle has dedicated her career to promoting wellness. Her passion lies in helping others to optimize their wellbeing and become the best version of themselves. The better we care for ourselves the better we can care for others. She uses fitness to maximize her physical capabilities while also supporting her mental health. Finally, she finds joy in helping others along in their journey.
Janelle also teaches a 12:30pm boot camp class on most days at Eureka Hospital for KP employees during lunch. Please reach out to her if you would like to attend!
Exercise: Bodyweight Plank.
How to perform: Place your forearms and knees on the ground. Inhale, lift your knees off the ground and keep your spine straight and entire body rigid. Keep your back straight and brace your core while holding this position. Avoid moving side to side and continue to breathe in and out through your nose.
Duration: Hold for 10 seconds and repeat multiple times throughout the day.
Bodyweight Plank Flyer