TABATA Squats
Need to get up and move? Tabata Squats will get your muscles moving! Watch this 4 minute video.
Susan Countryman
About Susan Countryman
Posts by Susan Countryman:
HIIT Circuit Training
Do this quick circuit training in your department meeting. Watch this 6 minute video.
Fiber First: Boost Your Health
Learn about the importance of fiber in your diet and how it supports your health and happiness.
Beat the Afternoon Slump
Learn ways to beat the afternoon slump and feel your best for the rest of the day.
7/20/22 – Line Hops Tabata
Hello July! We think of July for it’s BBQ’s and fireworks, but you can get a Fire-Workout anywhere, anytime! This month’s WOW’s is to burn calories through quick interval training sessions.
This week’s exercise is to perform line hops for a 3-minute Tabata! Hop to the right and hop to the left. Alternatively, you can sidestep instead of jumping.
The extra minute will make it much more challenging and elevate your heart rate!
Line Hops
Line Hops
7/13/22 – High Knees Tabata
Hello July! We think of July for it’s BBQ’s and fireworks, but you can get a Fire-Workout anywhere, anytime! This month’s WOW’s is to burn calories through quick interval training sessions.
Today’s workout is to perform a Tabata, which is 20 seconds of fast exercise followed by 10 seconds of break. You will repeat this cycle for 2 minutes total.
Try high knees for a 2-minute Tabata. Raise your knees and stay light on your feet. An alternative is to march in place without jumping.
High Knees
High Knees
7/6/22 – Jumping Jack Tabata
Happy 4th of July! We think of July for it’s BBQ’s and fireworks, but you can get a Fire-Workout anywhere, anytime! This month’s WOW’s is to burn calories through quick interval training sessions.
Today’s workout is to perform a Tabata, which is 20 seconds of fast exercise followed by 10 seconds of break. You will repeat this cycle for 2 minutes total.
Try performing jumping jacks (see below) for 2 minutes. A modification is to sidestep and move your arms up and down. Get those muscles moving!
Jumping Jacks
Jumping Jacks
Summer Safety – Preventing Heat Exhaustion
Summer Safety – Preventing Heat Exhaustion
Woot woot! Summer is finally here. Like many of us, I love being outdoors and spending time with my loved ones. My favorite activities include being by the water, going on hikes, and feeling the sun against my face and wind against my skin.
However, one of the most important things I’ve learned over the years is to protect yourself from the heat and stay hydrated. During the summer, our bodies must thermoregulate and adapt to the heat, and this can lead to heat illness and heat exhaustion. I’ve personally experienced this and it’s no joke. I remember my body becoming weak and my vision blurring. Worse, I could barely stand up and I had to sit down to cool my body off.
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Below are some tips to enjoy the outdoors safely and prevent heat exhaustion from occurring.
- Monitor how you feel. If you are dizzy, fatigued, have a headache, pale skin, or rapid heartbeat, take a break, and contact a medical professional as needed.
- Drink plenty of fluids and avoid excessive caffeine and alcohol as these can lead to further dehydration.
- Wear layers. Remove tight or unnecessary clothing to help with regulating body temperature. These can restrict your body and prevent you from cooling off.
- Apply other cooling measures as needed, such as a fan, ice towel, or a cold shower.
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In addition, heat exhaustion is preventable through maintaining hydration. Below are some tips on how to drink plenty of fluids during the summertime.
- Pack plenty of water. Usually if you feel thirsty, you are already dehydrated. Having an adequate supply of water will help you stay hydrated no matter where you go.
- Although there is no exact number on how much water you should drink, a good rule of thumb is to divide your bodyweight by 2 and drink that number of ounces each day. Increase this amount if you are active or exercise regularly.
- Eat food with high water content. Cucumbers, celery, tomatoes, watermelon, spinach, strawberries, grapefruit, and broccoli are all great examples.
- Plan accordingly. Summers in Sacramento can reach triple digits and for extended periods of time. If you’re exercising during peak hours, this may cause a huge strain on your body. Know that it’s better to workout early in the morning or skip your workout if it’s during excessive heat.
If you want more resources, you can visit CDC’s website on heat related illnesses. Have an active and healthy summer!
6/29/22- Summer Time Fitness – Local Parks
Summer is upon us! This month’s WOW’s will focus on brainstorming ideas to get out of the house and making the most of your summer! Keep in mind to follow sun safety tips and visit the CDC’s website for more information to adequately protect you and your loved ones.
This week’s WOW is to go for a walk at your local park. At times we take for granted how beautiful and green our local parks are. Sacramento isn’t called the City of Trees for nothing! We have a wide variety of parks, paths, and great views to observe. You can even watch ducks wading around the ponds and pools as well.
My personal favorite parks are Land Park, McKinley Park, Capitol Park, and Elk Grove Park. Go out and get those steps in!
Inspirational
6/22/22- Summer Time Fitness – Water Exercise
Summer is upon us! This month’s WOW’s will focus on brainstorming ideas to get out of the house and making the most of your summer! Keep in mind to follow sun safety tips and visit the CDC’s website for more information to adequately protect you and your loved ones.
This week’s WOW is to play in the water! We often have the tendency to think that exercise must be structured or can only be performed in a gym setting. However, you can still get a good workout by swimming, playing with water balloons, rafting down the river, or even performing water aerobic exercises.
There are plenty options if you don’t have a pool. You can try to search for a local water park, try the American River, Sacramento State Aquatic Center, or Folsom Lake. Just know you can still have fun and simultaneously burn calories!
Inspirational
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