LifeFitness Stability vs. Power

Looking for a way to work on both power & balance/stability? 

This short routine challenges your overall stability with exercises designed to improve your power through explosive movements.  This approximately seven minute workout can be done once, or multiple times.  As this routine does not include sound, feel free to plug in your favorite playlist.  While a mat is not required, a non-hard surface is recommended for comfort and a balance aide may be used for some movements.   

CLICK HERE to begin your workout!

Please feel free to contact Chris, Y@Work Director at Watterson Towers with any questions, 502-272-5920.

I am . . .

Positive affirmations can help to stay motivated, encourage positive change and boost your self-esteem.

There are different benefits of daily affirmation. You become aware of your daily thoughts and feelings. Being in control of keeping negative thoughts out and focus on the positive. You can zone in on your goals, which will help make them more achievable.  

Examples of positive affirmations: 

1. I am grateful for my family

2. I am needed at work

3. I am strong, inside and out

4. I am going to graduate

5. I am enough

6. I am going to get healthy

You can make these statements short or long. You can write them on a sticky note and post on a mirror. Wherever you may see it everyday and repeat it to yourself, will help you stay positive and focus on that goal.

Are you drinking enough water?

We all know that we are supposed to drink water, but do we know why? Water is extremely important to our health, yet many are still not getting enough. So go grab a glass of water and read about all the important roles that it plays.

  1. Water can boost energy. Dehydration can make you feel tired. So if you’re feeling groggy mid-day, try water before heating the coffee pot back up.
  2. Proper hydration improves heart function helping deliver oxygen and nutrients to cells more efficiently.
  3. Proper hydration helps you avoid muscle cramps and improves the efficiency of your workouts. 
  4. Water improves your complexion. Proper hydration of skin cells canimprove the plumpness of your skin.
  5. Proper hydration improves digestion. Dehydration can increase constipation.
  6. And also, proper hydration helps prevent kidney stones.

Remember that the brain has a hard time differentiating hunger from thirst. So if you are slightly dehydrated, you might interpret that as “I’m hungry.”  

Not sure if you’re drinking enough? Check the potty! If your urine is clear or light yellow, you are most likely well hydrated. If your urine starts to turn a darker yellow or have an odor, it’s time for some more water!  

Happy hydrating! 

– Erin Wiedmar, clinical nutritionist, N Good Health

Les Mills Grit #29 Cardio

Grit cardio is a 30 minute high intensity interval workout. The warm up at the beginning will get you warmed up for this full body blaster. This workout will have you moving in all directions and challenging your body the entire duration.

No equipment needed. You will need some space to move around!

CLICK HERE to begin your workout!

Please feel free to reach out to Brittney, Y@Work Director Norton Hospital with any questions at 629-3760.

Feel Good Friday: Christ The Redeemer Lights Up To Honor Healthcare Workers

After illuminating in various flags to pay tribute to those countries affected by the Coronavirus pandemic in March, the iconic Rio de Janeiro statue was illuminated last month in a medical uniform. As a tribute to medical workers, the statue also had ‘thank you’ inscribed at the bottom of the illumination. 🙂

Source for article: Elle.com/uk; Source for picture: Buda Mendes + Getty Images

Recipe Video: Black Bean Cakes

​Enjoy these amazing black bean cakes made with canned black beans. Doesn’t get any easier than this!

Recipe – Black Bean Cakes – Makes 8 cakes

Ingredients:
3 tablespoons olive oil, divided
4 green onions, diced
2 teaspoons minced garlic
1 teaspoon cumin
1 teaspoon chili powder
2 14.5oz cans black beans, drained and rinsed
½ teaspoon salt
1 egg, lightly beaten
½ cup plain bread crumbs (try whole wheat or gluten free variety)
Sauce: ranch and hot sauce
*Could also serve as a burger on a bun with cheese and toppings or over-top a Mexican rice bowl with quac and sour cream.

Directions:
Heat 1 tablespoon olive oil in small skillet over medium heat. Cook green onions until softened. Stir in garlic, cumin and chili powder. Cook until fragment, about 30 seconds. Transfer to a large bowl. Stir in black beans, and mash with a fork. Add salt, egg and bread crumbs. Mix well. Divide up into 8 patties.

Heat 2 tablespoon olive oil in large skillet over medium heat. Pan-fry patties until slightly crispy on each side.

Serve with sauce, as a burger on a bun with cheese and toppings or on top of a Mexican rice bowl with guacamole and sour cream.

Summer Steps Showdown is coming back!

The Summer Steps Showdown is right around the corner! The five week challenge will start June 8th and wrap up on July 13th.

Sign-ups will start on May 19th– on that date, you can go to NGoodHealth.com to join your facility’s team.

Participating facilities:

  • Norton Audubon Hospital
  • Norton Brownsboro Hospital
  • Norton Children’s Hospital/NCMC
  • Norton Hospital
  • Norton Women’s & Children’s Hospital
  • Norton Cancer Institute
  • Norton Medical Group
  • Watterson Tower
  • System

If your location is not listed, you can join the facility of your choice!

Weekly cash prize drawings!

  • Two participants from each facility will win $25.
  • One participant from the leading facility will win $50!

You must walk at least 7,500 steps each day to be eligible for weekly prizes.

Will your facility hang on to the trophy? The facility team with the highest step average each week will get the traveling trophy and have their photo posted on Nsite. At the end of the challenge, the facility with the highest step average keeps the trophy and the bragging rights.

Earn healthy action points toward completing step 4! 7,500 steps = 1 point for that day.

Discounted fitness devices are available through N Good Health. Visit NGoodHealth.com and click on the “Get Your Fitness Device” button in the left-hand column. You must have a device synced to N Good Health to earn step points.

Questions?
Contact N Good Health at (502) 629-2162 or submit a service request by clicking the N Good Health link under Departments and then “Contact Us.”.

Chair Yoga With Janice

Wanting to try yoga but don’t know where to start or just don’t have a mat?

This easy-to-follow 38 minute session will guide you through yoga with the comfort of using a chair for balance/support.  This beginner’s routine is designed for individuals who have limited space, or are new to yoga poses.  Compatible for all age groups, so feel free to make this a family activity. 

CLICK HERE to start your workout!

Please feel free to contact Chris, Y@Work Director at Watterson Towers with any questions, 502-272-5920.

Key exercises for tired feet

We spend a lot of time on our feet working, exercising, walking and standing and many of us are great at strengthening the larger muscle groups—legs, glutes, core—but why is it that we so often forget to give attention to our feet? They are literally the first point of contact with the ground, carry us around all day and absorb the most impact when we run.  Have you been feeling uncomfortable above your feet after a long period of time upright? Before you go diagnosing yourself with a leg injury higher up the chain, spend some time getting those feet healthy. You’ll be shocked at how much this matters! 

This video workout will walk you through some dexterity, strength and stretching exercises for the much neglected feet and toes. 

 Source:  The Run Experience