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Health and Fitness
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4 Minute Executive Work with Lisa Montes MD
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4 Minute Executive Work with Robert Fernandez
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5 Minute Executive Workout with Andy Gallardo
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The 24-Hour Countdown
Everyone I talk to is “busy.” For some reason being busy is seen as a badge of honor. As a […]
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Episode #16 – A conversation with Shana Meyerson, founder of YOGAthletica
We’re back with a new episode that explores what it takes to go beyond your limits through the lens of […]
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Taking the Stairs!
I’m very fortunate that my local park, where I live, recently added a flight of stairs up the hillside. It […]
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Dry January
What I’ve learned during dry January… Yes, I’ll admit it…. I have jumped on the dry January bandwagon. To be […]
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New Year’s Resolutions!
New Year’s Resolutions! (Or goals, or challenges, or whatever the heck you want to call them!) We’ve all seen the […]
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Surviving the Holidays
I get asked this question a lot, “how do you survive the holidays?” And the answer is there is not […]
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Thirty Days of Sleep
I have been journaling, tracking, and taking notes related to my sleep patterns for 30-days in my quest for […]
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Harvest of the Month – March 2023
RED CABBAGE, GRAPEFRUIT, AND AVOCADO TACOS This month, we’re highlighting red cabbage in our Harvest of the Month with colorful […]
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Harvest of the Month – February 2023
LEEKS CARAMELIZED LEEK AND ONION TARTLETS This month, we’re highlighting leeks with mini tartlets. They’re simple to make and your […]
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Harvest of the Month – January 2023
The MUSHROOM SAGE PESTO PASTA WITH MUSHROOMS This month, we’re highlighting mushrooms with a unique recipe with a full range […]
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Harvest of the Month – October 2022
PUMPKIN ROASTED PUMPKIN SOUP Similar in flavor to a butternut squash soup, this roasted pumpkin soup is creamy, delicious and […]
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Harvest of the Month – August 2022
ROASTED HEIRLOOM TOMATO BABA GHANOUSH featuring our sometimes forgotten eggplant Eggplants and heirloom tomatoes in the summer are just begging […]
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Harvest of the Month – Bok Choy
Chrisp & Fresh BABY BOK CHOY Bok choy is an excellent source of vitamin C, vitamin K, vitamin A, and […]
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Episode #15 – A conversation with Sean Lake, founder of Bubs Naturals
A conversation with Sean Lake, founder of Bubs Naturals. Check out this great story on how a national tragedy led […]
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Harvest of the Month – February 2022
Beets ROASTED BEET AND GARLIC PESTO FETTUCCINE Not only is the color of this pesto really pretty, but we love […]
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Arm Farm
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Leg Day Video
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Yoga with Emilia
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Hip Stretch
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Andy’s Workout
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Body Scan Guided Meditation
5-minute body scan. Join us for a guided meditation where we check-in with our body from head to toe.
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Episode #13 – Life as a resident physician
Life as a resident physician. A conversation with Alex Eller, MD – Family Medicine, North San Diego County […]
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Episode #14 – COVID-19 The 4th Wave
COVID-19 The 4th Wave A conversation with Ashley Zucker MD, Chief of Psychiatry for the San Bernardino County Area of […]
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Episode #12 – Theragun
Theragun A conversation with Dr. Jason Wersland, CEO of Therabody and creator of the Theragun percussive therapy device. Percussive therapy […]
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Episode #11 – Thoughts in isolation
Thoughts in isolation… This is a short one, but if you are new to working at home then take a […]
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Remote Worker Wellbeing Drop-In Calls
We are here to help you take care of you Right now, it’s especially important to care for the whole […]
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What Your Coworkers Need Right Now Is Compassion
I don’t know about you, but I’m finding it very easy to be judgmental these days. Late last week, a […]
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Who Do I Want To Be During COVID-19?
Source: Instagram elitescientist
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Workforce Wellbeing Programs & Resources
As we work to get through this challenging and unprecedented time, it is more important now than ever to take […]
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EAP Weekly “Drop-in” Support Group Calls
KP’s Employee Assistance Program (EAP) recognizes that this is a trying time for everyone. Starting March 30th, we will offer […]
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Support the wellbeing of your team
View this page as a PDF Role model healthy behaviors It helps to practice your own healthy work from home […]
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Health Tips for Working At Home
View this page as a PDF 1. Set up a Workspace. Don’t try to work from the couch. That is […]
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Episode #10 – What’s up with kids today?
What’s up with kids today? – Ep. 10 A conversation with Brett Klika, CEO of SPIDERfit Kids and IDEA Personal […]
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Minute Fitness: Cubii Introduction Video
Tap into the energy of a group workout without leaving your home or office. ****** JOIN CUBII ON SOCIAL […]
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Episode #9 – Get to know Dr. Edward Ellison
Get to know Dr. Edward Ellison – Ep. 9 Get to know the Southern California Permanente Medical Group, Executive Medical […]
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Episode #8 – Get Protected
Get Protected – Ep. 8 A conversation with Guy Trotter, CEO, Surface Sunscreen. I came across this company a while […]
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Andrew Gallardo’s Fitness News – June 2018
Can You Catch the Running Bug? Are certain behaviors becoming socially contagious? This study explores how a person’s exercise habits […]
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Episode #7 – Thriving at work
Thriving at work – Ep. 7 Taking a closer look at the Kaiser Permanente Workplace Activities Policy. Join us for […]
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Episode #6 – Deep thoughts with a 13 year old
The Get Fit Podcast Series – Ep.6 Deep thoughts with a 13 year old….a conversation with the world famous(sort of) […]
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Episode #5 – Family tragedy and getting back to the basics
The Get Fit Podcast Series – Ep.5 Family tragedy and getting back to the basics. It’s the little things that […]
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Andrew Gallardo’s Fitness News – December 2017
Exercise Helps People With Schizophrenia The National Alliance on Mental Illness states that there are more than 3.2 million Americans […]
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Episode #4 – Journaling and Gratitude
The Get Fit Podcast Series – Ep.4 Journaling and gratitude – the best way to start your day A […]
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Andrew Gallardo’s Fitness News – October 2017
Gender Differences in Body Image Dissatisfaction Body image dissatisfaction is associated primarily with women. However, a study published in the […]
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Episode #3 – The S.E.L.F. Principle
The Get Fit Podcast Series – Ep.3 The S.E.L.F. Principle Sleep, Exercise, Love and Food. A conversation with Dr. […]
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ICE Recovery & Wellness
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Episode #2 – Motivating Behavior Change
The Get Fit Podcast Series – Ep. 2 Motivating Behavior Change – When everything you’ve tried hasn’t worked Ray Nanda, […]
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Episode #1 – The Random Show
The Get Fit Podcast Series – Ep. 1 The Random Show Welcome to the first episode of the get Fit […]
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Andrew Gallardo’s Fitness News – Mar 2017
Too Much Sleep Spells Danger We know that too little sleep has been linked with a host of potential health […]
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Andrew Gallardo’s Fitness News – Jan 2017
Exercise Helps Asthma Sufferers Do you have clients who struggle with asthma? Thirty minutes of exercise daily may help to […]
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Andrew Gallardo’s Fitness News – Nov 2016
Exercise and Older-Adult Brain Activity While links among physical activity, cardiorespiratory fitness and brain function have already been established, the […]
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Andrew Gallardo’s Fitness News – Oct 2016
Bad News About Backpacks In 2013, injuries related to backpack use affected at least 14,000 children, according to the U.S. […]
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Andrew Gallardo’s Fitness News – Sept 2016
Music Keeps Cardiac Patients Moving Walk into most fitness facilities and you’ll likely hear some sort of music playing. Could […]
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Andrew Gallardo’s Fitness News – Aug 2016
U.S. Breaks Obesity Record Obesity continues to plague modern society. According to a new report, the problem is getting worse. […]
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Andrew Gallardo’s Fitness News – Jul 2016
Kids With Stronger Muscles Develop Better Bones Osteoporosis is a significant concern for the aging population. A new study suggests […]
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Success Story: Gail Munzing RN
My husband, Dr. Timothy Munzing, and myself devote ourselves to training for endurance athletic events to benefit the Leukemia & […]
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Success Story: Christine Lopez
I started my fitness journey in November 2014. I wanted to get in better shape and be more active. I […]
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Andy’s Happy Tunes
A list of Andy’s favorite music for a great workout.
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Posture Check
Click here to view:
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Stretch Bands
Click here to view:
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Morning Workout
Click image below to view:
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Office Workout
Click below to view link:
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Video of the Month: Rotational Crunch – Kneeling Cable
Target muscles include adbominals, dorsal flexors, pectoral muscles and rhomboids.
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IDEA Fitnographic: Alcohol and Health
While some research suggests that drinking alcohol in moderation may have a number of health benefits, experts stress that drinking […]
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RECIPE FOR HEALTH: Garden Pea Soup
We are on the cusp of the vernal equinox, which means that in many parts of the country spring peas […]
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After-School Kids’ Program Improves Brain Fitness
Highlighting the importance of the mind-body relationship, a new study has found that 7- to 9-year-old participants in an after-school […]
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Which Plays Greater Role in High Blood Pressure and CVD: Sugar or Salt?
If your answer to the question in the headline was “salt,” you are wrong, say authors of a published study […]
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Frequent Sitting Means Weight Gain for Women
Seated desk work has come under fire these past several years as countless studies have linked it with a variety […]
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Video of the Month: Row – Half Kneeling 1 Arm Cable
Target muscles include biceps, dorsal flexors, erector spinae; latissimus dorsi, pectoral muscles, rhomboids.
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IDEA Fitnographic: What’s in Your Protein Bar?
The quality of protein bars (and the protein itself) varies drastically, and some ingredients are more questionable than others. Do […]
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Recipe for Health: Zuppa di Carote & Finocchio
Italian cooking is simplicity defined. This soup makes the most of easily accessible winter vegetables and blends them into a […]
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Being Mindful Affects Body’s Stress Response
A new study shows that how you think and feel about what causes you stress may affect the way your […]
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From Heirloom Seeds to Heirloom Breeds
People around the world are getting more thoughtful about their food and are seeking quality, sustainability and big flavor on […]
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Frightening Bone Health Statistics Among Men
Osteoporosis is typically thought of as a “woman’s disease.” But a recent report published by the International Osteoporosis Foundation warns […]
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Video of the Month: Foam Roll – Quadriceps
Target muscles include pectoral muscles and rhomboids. Click here or the image below to view video.
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IDEA Fitnographic: Americans’ Snacking Habits Sneak Up on Them
The food option behemoth continues to grow. Snacks are a source of convenience and comfort for millions of Americans who […]
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Recipe for Health: Chocolate-Peanut Butter Protein Bars
Over the past decade, nutrition and obesity expert Yoni Freedhoff, MD, has dedicated his career to helping chronic dieters get […]
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Brief Mindfulness Meditation Is Effective
Brief mindfulness meditation practice—as little as 25 minutes per day for 3 days—can reduce the perception of stress during nerve-wracking […]
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Training the Brain to Prefer Healthy Foods
This might be a tough one to swallow, but it turns out that training your brain to crave vegetables instead […]
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Calories or Physical Activity: What’s to Blame for Weight Gain?
We are well aware that Americans’ waistlines have made sizable increases over the past several decades. However, debate over the […]
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Video of the Month: Lateral Rolls (Stability Ball)
Target muscles include abdominals, pectoral muscles and rhomboids. click here to view video
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IDEA Fitnographic: Top Fitness Facility Amenities
Fitness facilities have blossomed in the past 30 years, and that growth has spurred unique innovations to keep people coming […]
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Recipe for Health: Chicken Tortilla Soup
Certified clinical nutritionist and cooking school instructor Cappie Geis makes it her mission to teach others how to make healthy […]
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Conflict With Family & Friends Impacts Health
More evidence supports the importance of cultivating stress reduction methods to maintain a healthy mind and body. A recent study […]
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Eating More Fish Lowers Risk of Hearing Loss
Hear this! A study from Brigham and Women’s Hospital shows that consumption of two or more servings of fish per […]
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The Fountain of Youth for Older Women?
An examination of the scientific literature on exercise sheds light on how regular physical activity impacts physical and mental decline […]
Nike 3 on 3 Basketball Special Rate
Looking for a fun Summer hoops contest? Check out the Nike 3 on 3 Basketball Tournament at LA Live and […]
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Russian Twist (Stability Ball)
Here is a great twist targeting your core: (click video to play)
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Skillet of Roast Mushrooms & Tomato-Stuffed Peppers
This time of year delivers a harvest of abundance and flavor as summer crops start to boom. What better time […]
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Health & Fitness Tech Trends
Not too long ago basic pedometers were the trendiest activity monitors available. Today, technology has advanced beyond accelerometers to include […]
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Breast Cancer Survivors and Yoga
Interesting findings about the impact of starting a yoga practice on sleep issues and inflammation markers have resulted from a […]
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Don’t Judge Food Healthfulness by Texture
There’s no accounting for individual taste, especially when it comes to experiencing food flavors. But in the case of textures, […]
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Out-Muscle the Grim Reaper
Here’s more reason for older adults to pump iron: Researchers from the University of California, Los Angeles, have found a […]
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Time for Yoga!
Check out the new Get Fit Superstore for your fitness gear. If yoga is your thing, grab a mat and […]
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Pillar Bridge – Kneeling
Click here or the image below to view video:
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Global Childhood Games
IDEA Fitnographic What do kids in different countries do to stay fit and happy?
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Qigong and Stress Management
Qigong is another mind-body practice that may help people to manage stress, according to a research review of seven randomized, […]