Healthy Breakfast Video
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Susan Countryman
About Susan Countryman
Posts by Susan Countryman:
Healthy, Easy Breakfasts
Healthy, Easy and Delicious Breakfasts
Watch the Cooking Video and Print the Recipes
Did you miss our online class or want to watch again? You are in luck, video link below for you to view over and over.
Breakfast Recipes
Cooking Video
3/30/22-Hamstring Stretch
Dribble! Dunk! Swish! March Madness is upon us!
Although we can’t play basketball in the workplace, we can still stretch and take care of our bodies. This month’s WOWs will focus on “Mat Madness”, which is to promote stretching your back and hips. If you don’t have a place to lay down a yoga mat, each week will feature a chair alternative.
This week’s WOW is to stretch your hamstrings. You can perform this in a chair or seated on your mat. Hold on right and left for 30 seconds.
Small stretch breaks make a huge difference!
Chair Hamstring Stretch
Mat Hamstring Stretch
3/23/22-Back Stretch
Dribble! Dunk! Swish! March Madness is upon us!
Although we can’t play basketball in the workplace, we can still stretch and take care of our bodies. This month’s WOWs will focus on “Mat Madness”, which is to promote stretching your back and hips. If you don’t have a place to lay down a yoga mat, each week will feature a chair alternative.
This week’s WOW is to stretch your back. You can do this in a chair or on a mat. In a chair, grab your elbows under your thighs. On the mat, pull your knees to your chest and keep your spine flat. Hold for 30 seconds.
Small stretch breaks can make a huge difference!
Chair Back Stretch
Mat Back Stretch
3/16/22-Hip Stretch
Dribble! Dunk! Swish! March Madness is upon us!
Although we can’t play basketball in the workplace, we can still stretch and take care of our bodies. This month’s WOWs will focus on “Mat Madness”, which is to promote stretching your back and hips. If you don’t have a place to lay down a yoga mat, each week will feature a chair alternative.
This week’s WOW is to stretch your hips and back. You can perform this in a chair or laying down on a mat. While seated, place your ankle on your knee and lean forward. While on the mat, place your ankle on your knee and pull your thigh to your chest. Repeat on both right and left and hold for 30 seconds.
Small stretch breaks make a huge difference!
Chair Hip Stretch
Mat Hip Stretch
3/9/22-Spine Stretch
Dribble! Dunk! Swish! March Madness is upon us!
Although we can’t play basketball in the workplace, we can still stretch and take care of our bodies. This month’s WOWs will focus on “Mat Madness”, which is to promote stretching your back and hips. If you don’t have a place to lay down a yoga mat, each week will feature a chair alternative.
This week’s WOW is to twist your spine. You can perform this seated or laying down on a yoga mat. Use your knee as leverage to help you twist and look over your shoulder. Hold for 30 seconds on both the right side and left side.
Small stretch breaks can make a huge difference!
Chair Spine Twist
Mat Spine Twist
3/2/22 Chest Stretch
Dribble! Dunk! Swish! March Madness is upon us!
Although we can’t play basketball in the workplace, we can still stretch and take care of our bodies. This month’s WOWs will focus on “Mat Madness”, which is to promote stretching your back and hips. If you don’t have a place to lay down a yoga mat, each week will feature a chair alternative.
This week’s WOW is to pull your knee to your chest. You can perform this seated or laying down on a yoga mat. Hold for 30 seconds on both the right side and left side.
Small stretch breaks can make a huge difference!
Sitting Chest Stretch
Laying Chest Stretch
National Nutrition Month
March is Nutrition Month
Hi everyone and welcome to March! I hope everyone is enjoying this beautiful weather!
As a trainer, I am asked frequently on the best exercise to help people lose weight. There are various exercises (jumping squats, burpees, high knees) that pop into my head that will give you a great workout, but the best way to slim down is a combination of both exercise AND diet.
March is National Nutrition Month and this year’s theme is to Celebrate a World of Flavors. I’ve heard time and time again that Sacramento is one of the most diverse cities in all of America with various cultures and ethnicities, which equates to so many different and unique foods to choose from. We can celebrate our differences my coming together to share a delicious meal with our loved ones.
In addition, we can think about our current diet and see where we can add a world of new flavors. This month, think about something new to incorporate into your food that’s healthy and delicious. Maybe add in a vegetable you’ve never tried before such as daikon, dandelion greens, and jicama. You can also try exotic fruits such as goji berries, jackfruit, and durian (be careful with the smell!). There are plenty of recipes you can choose from that involve delicious and savory flavors.
We can also think about our current diet and subtract foods that don’t necessarily have a world of flavor or help us with our fitness goals. Removing sugar from your coffee, eating fresh fruit instead of cookies, and limiting the intake of fried and processed foods will help us feel and look better.
This March think of creative ways you can add more flavor to your diet. For more information regarding nutrition month, visit the website below for creative ideas.
National Nutrition Month—March 2022 – Nutrition (CA Dept of Education)
2/23/22- Squats
Hello everyone! February is American Heart Health month, and the goal for these WOW’s is to get your muscles moving and heart pumping! Cardiovascular exercise can reduce the risk of heart disease while increasing your endurance and stamina. Remember, please consult a physician before starting an exercise program.
Today’s Workout of the Week is to perform squats. Step your feet shoulder width apart and push your hips back as you bend your knees. Keep the chest lifted and look straight ahead. Perform squats for 30 seconds.
A modification is to perform partial squats and bend at a 45-degree angle.
Squats
Squats
2/16/22- Line Hops
Hello everyone! February is American Heart Health month, and the goal for these WOW’s is to get your muscles moving and heart pumping! Cardiovascular exercise can reduce the risk of heart disease while increasing your endurance and stamina. Remember, please consult a physician before starting an exercise program.
Today’s Workout of the Week is to perform line hops! Hop side to side over an imaginary line on the ground.
Perform for 30 seconds. An alternative is to step over the line instead of hopping back and forth.
Line Hops
Line Hops
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