Professional dancer Derek Hough joins Planet Fitness to bring you a fun work-in. He demonstrates his pre-show warm up to get you prepped for this fun home workout that requires no equipment. Backup dancer shows modifications so this is appropriate for all fitness levels. No reason for you not join in and have some fun! #unitedwemove
During the COVID-19 pandemic, getting outside can be a great idea for both the physical and mental health of you and your family. But as with everything else these days, going outside needs to be done safely. Here are my top seven tips for what you need to think about as you put on your shoes and head outdoors.
1) Be careful about what you touch as you go outside or return home. For those who live in single-family homes this isn’t a big deal, but if you live in a shared building, you need to be careful about things like elevator buttons and doorknobs that others touch. Make a game of it so your kids don’t touch — pretend that surfaces (including walls) are hot — and wear gloves, or bring a paper towel or tissue so you can hit those buttons and touch doorknobs.
2) Bring hand sanitizer so that you can wash hands while you are out, if needed.
3) Choose the best outdoor space. Your own yard is best, but that isn’t an option for everyone. Ideally, you should go somewhere where you won’t encounter lots of other people. This has become a problem as lots of people head outdoors!
4) Keep up the physical distancing while you are outdoors. The chances of you catching something from someone as they pass you is quite small, but it’s best to give the widest berth you can.
5) Only go outdoors with the people you live with. It’s tempting to join another family for a walk, but it’s hard to keep six feet between you — and children may have a particularly hard time with this. Speaking of things that children have a hard time with…
6) Don’t touch stuff. So, no playing on playground equipment, sitting on benches, sharing balls, or touching signposts or mailboxes or anything else. You just don’t know who has touched it or when. Having the hand sanitizer helps when children and others forget.
7) Bring masks along. Hopefully they will stay in your backpack with your water bottles and snacks, but if keeping physical distance between you and others becomes difficult at any point, you can whip them out and put them on. According to the American Academy of Pediatrics, children under 2 shouldn’t wear masks for safety reasons, but everyone else should have a mask — or some other face covering — on hand just in case.
It sounds like a lot, but it’s not — and it’s completely worth doing so that you can all get out of the house, get some exercise, have some fun, and feel a bit more normal.
Source: Health.Harvard.eduClaire McCarthy, MDSenior Favulty Editor, Harvard Health Publishing
Having posititve thoughts and a positive attitude throughout the day can boost our morale. If we focus too much on the negative or find something negative in everything we do, it only will bring us down. With Covid-19 being all we hear or talk about right now, lets focus more on us as we seem to have a little more time.
Take a few minutes each day to practice gratitude from the HEART, recommended by the American Heart Association.
1. Health: What did your body do for you today?
Did you know you take about eight million breaths a year? Your feet can take you up a mountain, your arms can hold someone you love. Take a minute to marvel at the finely tuned machinery of your body.
2. Eat: What did you feed your body to nourish yourself today?
Was it an old favorite, something you made, or something new and different? Did you eat fruits or vegetables? We comsume a lot of meals each year, each sitting is a new opportunity to fuel or bodies. Take a minute to reflect on what nourishment you comsumed.
3. Activity: What did you do that you really enjoyed today?
Did you get outside for a walk? Or try a home workout? Take a minute to think back on one particularly awesome moment.
4. Relationship: Who do you look forward to seeing?
Is it someone who sets your heart on fire, always has a smile for you, has your back, or makes you laugh until you cry? Take a minute to smile as you think about this special person.
5. Time: What are you doing right now?
Every single day you wake up with 24 brand new hours. The past is history, the future is a mystery, and today is a gift. That’s why they call it the present! Take a minute to be thankful for the gift of time.
Scource: American Heart Association
Workout in another country! Today’s program is another Les Mills filmed in the majestic backdrop of New Zealand.
This full-body workout is also a low-impact option that can be done without equipment. These basic Tai Chi and yoga movements will hit all major muscle groups with relaxing music as you move to the flow. This session is for beginners to advanced members and can be enjoyed by all ages. While a mat is not required, a non-hard surface is recommended for comfort.
CLICK HERE to begin your workout!
Please feel free to contact Chris, Y@Work Director at Watterson Towers with any questions, 502-272-5920.
| Any movement you can do throughout the day counts! You might have to be more aware of the amount of time you are putting in and making a weekly goal can help you acheive this. Being active while at home can help you keep your home life in balance and creating routine can be good for the whole family. When the weather is nice get outside, fresh air and a little vitaman D is good for everyone. The family can go for a walk, plant some flowers, clean out the garage or even wash the cars.Can’t get outside? Here are some ideas from the American Heart Association: Family chores. Have the whole family helpout in daily chores, vacuum, fold laundry, take out the trash, walk the dog, etc. Dance sessions are always fun! Have everyone pick out a song to dance to and get moving. Limit the screen time. Take a walk or play a game. Find a workout video online. Have the family join in, have activites they can do too. Pets need physical activity too. Throw a ball or stick for the dog to fetch. Lead the cat on a string chase around the house. Keep exercise equipment out where it can easily be used for a quick workout. Scource: American Heart Association |
I mean…this is the best recipe. Delicious, flavorful salmon every time. Absolutely fool-proof.
Yogurt-Marinated Salmon
Makes 4 servings
Ingredients
1 cup plain Greek ygourt
2 tsp garlic, minced
1 tsp ground ginger
1 1/2 tsp ground coriander
1 tsp ground cumin
1 tsp salt
1/2 tsp cayenne pepper
1/2 tsp ground tumeric
4 4-6oz salmon fillets
Directions
Combine all marinade ingredients together in a large zip lock bag. Add salmon, seal and gently coat completely.
Chill in fridge for at least 30 mintues – up to 8 hours.
Lightly grease a foil-lined pan. Remove salmon from marinade and place skin sides down on baking sheet.
Bake at 400 for 15 mintues, then switch to broil for 4 mintues.
Enjoy!
– Erin Wiedmar, Clinical Nutritionist
In this practice we explore the different regions of the body with our attention. Noticing when the mind has wandered, and gently guiding it back to the region we are exploring. This will help us develop both our capacity to pay attention and our relationship to the physical body.
Use this technique any time. Whether before a workout or after one. By listening to your body you will take heed of when and where you are feeling tired, energized, sore, or even feeling loose. This will help you determine what next steps are in your workout program and or regimen.
CLICK HERE to begin your mindfulness exercise!
Please feel free to reach out to Brittney, Y@Work Director Norton Hospital with any questions at 629-3760.
The cast of “The Office” created the virtual wedding one couple will never forget.
“Office” alum John Krasinski‘s latest guests on web series “Some Good News” included a Maryland couple, identified only as John and Susan, “whose wedding proposal was oddly familiar”: As avid fans of the long-running NBC comedy, John proposed to Susan at a gas station, just like Krasinski’s character Jim Halpert.
“And then he got down on one knee,” Susan remembered, “and he was like, ‘Just like Jim, I can’t wait any longer.'”
“C’mon now!” Krasinski said with his hands raised. “That’s the stuff, John. That’s the that sweet, sweet stuff… Congratulations, guys. You now have proved that that proposal works 100% of the time now.”
Krasinski said he got ordained in order to marry the couple and brought their parents and best friends into the video chat. The actor then introduced Jenna Fischer, the woman who portrayed his onscreen love, Pam Beesly.
“Here’s all I’m gonna say: One day, your kids are going to assume that their parents are soulmates. And in your case, they will be right,” Fischer said, referencing a line her character once uttered.
Zac Brown performed a song, in lieu of a walk down the aisle, and then Krasinski led the couple through their vows.
He had an ending worked up that would make the world’s best boss Michael Scott proud, too. Krasinski said he needed some of his “family” present for the party and brought in his former castmates of the sitcom.
In videos shot from their individual homes, the actors performed their original dance moves from the wedding episode, including Dwight accidentally kicking a bridesmaid in the face (played this time by Wilson’s wife) and Kevin wearing tissue boxes on his feet instead of dress shoes.
“It is your wedding,” read a sign Kinsey held up, showing off another Easter egg for “Office” fans.
Check out the video HERE!
Sources: USAtoday.com, YouTube.com
A funny named training method makes exercise more fun! A fartlek is a Swedish word that means “speed play.” This method of training is a way for you to find your next gear in running speed or it can be applied to other types of training. With a fartlek, you engage in random speed training that is playful so it doesn’t feel like work. Basically, you trick yourself into getting faster. Ready to give it a running try?
The workout:
WARM UP: 10 minutes of easy running
DYNAMIC WARM UP: 30 seconds each of high knees, butt kicks, forward lunges with a kick and leg swings
4 x 20-second strides with a 40 second recovery
WORKOUT: 10 to 20 total minutes of unstructured fartlek. Randomly pick up your pace for whatever distance you feel like. Maybe run faster to the next street sign or count off 7 mailboxes.
You can scale this workout up or down to match your fitness level. Have fun!
Don’t miss our on this brand new challenge. N Good Health participants that complete all four of their N Good Health 4 steps by July 15, 2020 will be entered to win over 30 prizes. There will be 30 winners!
Complete all four steps by July 15 to win one of these amazing prizes:
*Some prizes are based on availability.
Questions? Contact N Good Health at (502) 629-2162 or submit an N Good Health Service Request.
If it is unreasonably difficult or inadvisable due to a medical condition for you to complete the 4 steps to earn wellness credits, you may complete a medical exclusion form in order to qualify for them. Call N Good Health at (502) 629-2162 for the form or answers to any questions.
