Articles

Forward Lunge

Welcome to your Workout of the Week, July 3! This month we will focus on performing bodyweight lunges. Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.

Keith Hoerman, Associate Chief Administrative Officer, will demonstrate these exercises. Keith is a fitness enthusiast and exercises almost daily. Crossfit is his main passion as he attends his local gym for total body workouts five to six days per week. In addition, he also does some running, biking, and skiing when it’s in season. To top it all off, he participates in Spartan Races to fulfill his love of the outdoors and exercising with his friends.

Whew, that’s a lot of fitness! Keith, you are an inspiration and keep it up!

Exercise: Forward lunge

How to perform: Stand up tall and step your right foot in front. Keep your right foot flat and your back left toes on the ground. Slowly bend your back knee and lower down one inch from the ground. Keep both knees at 90 degrees and keep the spine upright. Step back to starting position.

Duration: Perform for 10 repetitions on both the right and left side.

Flyer for Forward Lunge

Reverse Lunge

Articles, WOW

Welcome to your Workout of the Week, July 10! This month we will focus on performing bodyweight lunges. Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.

Whew, that’s a lot of fitness! Keith, you are an inspiration and keep it up!

Exercise: Reverse Lunge

How to perform: Step your right foot behind you and keep your right toes on the ground. Keep your left foot flat and bend both knees to 90 degrees while keeping the spine upright. Step your right foot to meet the left to finish the exercise.

Duration: Perform for 8 repetitions on both the right and left side.

Flyer for Reverse Lunge

Reverse Lunge into High Knee

Articles, WOW

Welcome to your Workout of the Week, July 17! This month we will focus on performing bodyweight lunges. Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.

Whew, that’s a lot of fitness! Keith, you are an inspiration and keep it up!

Exercise: Reverse Lunge into High Knee

How to perform: This exercise is like last week and we will raise your knee at the end of the exercise. Step your right foot behind you and keep your right toes on the ground. Keep your left foot flat and bend both knees to 90 degrees while keeping the spine upright. Then, bring your right knee up and straighten out the left leg.

Duration: Perform for 5 repetitions on both the right and left side.

Flyer for Reverse Lunge into High Knee

Side Lunge

Articles, WOW

Welcome to your Workout of the Week, July 24! This month we will focus on performing bodyweight lunges. Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.

Whew, that’s a lot of fitness! Keith, you are an inspiration and keep it up!

Exercise: Side Lunge

How to perform: Step your right foot out to the right 3 to 4 feet. Bend your right knee and keep the left knee locked. Lean forward and keep your spine straight. You should feel this in your inner thigh and groin area. Step your right foot back to starting position to finish the exercise.

Duration: Perform for 8 repetitions on both the right and left side.

Flyer for Side Lunge

Walking Lunge

Articles, WOW

Welcome to your Workout of the Week, July 31! This month we will focus on performing bodyweight lunges. Keep in mind you can modify accordingly by not going down as deep or using a chair or table to keep you upright.

Whew, that’s a lot of fitness! Keith, you are an inspiration and keep it up!

Exercise: Walking Lunge

How to perform: Step your right foot in front and perform a forward lunge. Then, bring the left leg up and forward and perform another lunge on the left side. Suck in your stomach, keep your spine upright, and avoid any wobbling or shaking.

Duration: Perform a total of 8 walking lunges.

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Squats With Weights

Articles, WOW

Welcome to your Workout of the Week, June 26! This month we will practice resistance training with free-weight dumbbells. If you don’t have weights at home or in the office, you can use books, water bottles, or anything that has weight as resistance.

James Robinson (or Jay), Senior Vice President/Area Manager for Sac & SSC, will demonstrate this month’s exercises. Jay has a deep passion for exercise and works out regularly. He does weightlifting, swimming, golfing, and has recently started to play pickleball.

Exercise: Squat

How to perform: Hold the weight close to your body and move your feet shoulder width apart. Inhale, push your hips back and pretend as if you are sitting in a chair. Keep your chest lifted and spine upright. Exhale, stand up tall and return to starting position.

Duration: Perform for 10 repetitions.

Flyer for Squats

Facility Massage Chairs

Articles

Massage Chair Program for YOU!
Come take a break and let the stress wash away while you enjoy the wellness benefits of a 5-minute massage in a massage chair!
Live Well Be Well massage chair pilot program is possible because North Valley Kaiser Permanente Leaders genuinely are committed to supporting your wellbeing.

Massage chairs will be at the locations listed below.

Folsom MOB: April 29 – May 21

Fair Oaks MOB: May 23 – June 18 – Group Room 31, 2^nd floor

Davis MOB: June 20 – July 19 – Administration Conference Room

DOCO MOB: July 22-August 9 – Conference Rooms 170-180

Point West MOB: August 12 – September 14 – Conference Room 4 & 5

For 1660 & 1680 East Roseville Parkway: September 17 – October 8 – 1660 ERP, Adult Mental Health Suite 100, Group Room F (Register Here For Your Spot)

2120 Professional Drive: September 16 – October 8 – Derm Dept. Suite 120

Riverside MOB: October 9 – October 31 – Coloma Conference Room

Sierra Gardens: November 1-November 21 – Conference Room 1095

Roseville Medical Center: November 25 – December 30

Ear to Shoulder Stretch

Articles, WOW

Welcome to your Workout of the Week, May 15, 2024! We will focus on stretching out the neck this month.

Laura Tinti, Associate Chief Administrative Officer, will demonstrate how to stretch out your neck. Laura is a fitness enthusiast and loves to walk, weight train, and practice yoga. Keep up the great work!

Exercise: Ear to shoulder.

How to perform: Bring your ear over to your shoulder without shrugging your shoulders up. Switch to the other side.

Duration: Hold for 10 seconds for each exercise and repeat multiple times throughout the day.

Flyer for Ear to Shoulder Stretch

LWBW Resources Request

Articles, Classes and Events

LWBW RESOURCE REQUEST FORM

Programs and resources to help you and your department THRIVE!

Did you know that your North Valley employee wellness program (lwbw) team can attend your department huddles or meetings to share programs and resources with your department?

Why Should I Fill Out Request Form?

Awareness of all programs and resources FREE to all employees
Bring wellness programs to your departments
Increase employee wellbeing

Request Form

Thumb Massage

Articles, WOW

Happy Holidays! This month’s WOW will focus on massaging and stretching the muscles of your hand. Typing, texting, and other hand related work can make your forearms and fingers sore. Massage and stretching can help alleviate this pain so you can feel your best.

The more you can stretch out your hands, the quicker you can unwrap presents!

Exercise: Thumb massage.

How to perform: With your right palm facing up, press your left thumb into your right thumb. You might feel some pain and tightness where your right thumb connects to your right forearm. Gently massage and rotate your right thumb clockwise/counterclockwise to loosen up this area.

Duration: Repeat for 30 seconds on the right side and switch to left.

Articles

LWBW RESOURCE REQUEST FORM

Programs and resources to help you and your department THRIVE!

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