Exercise Video Links:
Full Body Warm-Up Demo (5 minutes)
Bodyweight Cardio & Strength Workout (10 minutes)
12 Minute Yoga Break (12 minutes)
10 Minute Stretch Break (10 minutes)
Postural Corrective Exercises (5 minutes)
Building a Movement Mindset (7/11/24) - We (humans) are designed to move! Often our own thinking creates the biggest barriers to movement. In this webinar we will explore creative ways to manage our expectations and turn our barriers into cues to motivate daily movement.
Topics include:
• how movement works as a stress reliever
• breaking down our barriers to movement
• and ideas for incorporating movement into what you already do
View Recording HERE
Creative Ways to Move (7/20/23)- Join us to learn tips and tricks to build creative outdoor workouts. Holly Cuozzo of the Texas DPS Fitness Wellness team will share principles of exercise, fun ways to integrate simple playground equipment into your programming, safety considerations, and creative ways to exercise in the great outdoors.
View Recording HERE
Energize with Exercise (2/18/25) - Get an extra boost of motivation along with keen insight to ensure a successful start to a new exercise plan.
View Recording HERE (Will be posted once available)
Exercise is Medicine Q&A (10/20/22)- If you could take a pill that cost nothing and improves your mood, heart health, bone density, weight and brain function, would you take it? Regular exercise does all of these things, even in small doses. If you are interested in learning more, this webinar is your opportunity to ask questions and get answers from one of the world’s leading obesity and exercise researchers, Dr. Tim Church, MD, PhD. For instance, how much time and how often should you exercise to make an impact? What kind of exercise can you do to address your specific health goals? Submit your questions to lacy.wolff@ers.texas.gov or bring them to the webinar! Questions that are submitted in advance will be given priority.
View Recording HERE
Fit to Lead with David Yebra: Growing up playing soccer, then later graduating from West Point Military Academy, physical fitness has always been a part of David Yebra’s life. Now the Director of the Training and Leadership division for Texas Department of Criminal Justice, Director Yebra shares the ways that fitness contributes to effective leadership. In this webinar, he will also give strategies for current and future leaders to stay more active and prioritize their own fitness, so they can take care of their employees. As the old adage says, “put your own oxygen mask on first.” Self-care and physical training is not self-indulgent, rather it is necessary to maintain high levels of performance with the demands on today’s leaders.
View Recording HERE
Fuel for Fitness- Adding more movement or exercise to your year? This is a great time to start a fitness program and set goals for the new year! When setting fitness goals, knowing how to fuel for the exercise you are doing is important.
Good nutrition will help you to get the most from your workout and will also help you recover from your workouts. Pre- and post- workout nutrition can help you be successful in reaching your wellness goals.
This webinar, hosted by the Texas DPS Fitness Wellness Unit will teach you strategies for optimal pre- and post- workout nutrition based on the latest peer reviewed research. You will learn the right mix of nutrients and how to time your meals to get the most from your workouts. This webinar will show you how nutrition can help you reach wellness, strength, body composition, and endurance goals.
View Recording HERE
Move Correctly, Fix Imbalances and Feel Better! (7/22/21)- Over time, our daily routines, like sitting for long periods, can lead to muscular imbalances in our bodies. We might feel minor pain in our joints or limited range of motion that, if left untreated, can lead to injury. This might include minor pains in various joints or even limited range of motion. One may be able to work through these issues, but if left untreated they could lead to injury.
Join the webinar to discover the following:
Common muscular imbalances resulting from sitting most of the day
Different exercises to combat these and other muscular imbalances
What good posture looks and feels like
Learn how small changes can bring BIG relief with lifelong health benefits.
View Recording HERE
Move More for YOU! With Rene Rogers, Ph.D. (10/20/21)- We (humans) are designed to move! Whether you enjoy walking alone, dancing, organized sports, or group fitness, any type of physical activity can positively affect your mood and help you to manage any kind of stress! We often consider movement “me” time and forego our movement to take care of others. The days when you don’t feel like you have time are the days you likely need to move even more!
In this webinar we will discuss:
how movement works as a stress reliever
ways to make time for movement, and
ideas for incorporating movement into what you already do.
View Recording HERE
Never has physical activity been more important in our lives: Social distancing doesn’t mean you have to say “so long” to staying active, especially when breaking a sweat is so darn good for our health. There are plenty of ways to exercise or be more physically active at home. With a near-empty social calendar, now’s a perfect time to start. Being physically active is proven to help reduce your risk of type 2 diabetes, cardiovascular disease, falling, and some cancers. It can also help you manage your weight, boost your mood, and even help you live longer!
View Recording HERE
Quick Exercise Breaks- We all know that exercise and physical activity is beneficial. Yet finding effective means that are easy to implement into one’s day can seem challenging . . . until this webinar. During this interactive session, participants will gain insight into a variety of types of effective workouts and be provided links to exercise sessions that can be utilized following the session. Participants will leave with knowledge of how to put their own workouts together based on the discussed components and the examples provided.
View Recording HERE
Simple Strategies to Add Movement into your Daily Routine (7/29/21)- In this webinar Brian McFarlin, Ph.D. will give us simple strategies to add more movement into our lives. Just 30 minutes of moderate physical activity over the course of each day can reduce the risk of chronic conditions such as hypertension, high cholesterol, Type II Diabetes, and can even help with managing stress and pain. Unfortunately, according to the CDC, less than 5% of Americans get this much daily physical activity.
More movement equals better health, and as Dr. McFarlin says, “It doesn’t have to be hard. Let’s make it simple.”
View Recording HERE
Starting a Strength Training Routine: Building a Stronger You (7/16/24) - Join us for an engaging and informative webinar with Lacy Wolff, Coordinator for Statewide Well-being Initiatives at ERS. This session is designed for individuals at all fitness levels who are looking to begin their journey into strength training.
This webinar will provide you with:
• fundamentals of strength training, including the benefits for physical and mental health
• essential exercises to get started
• tips for creating a sustainable and effective routine.
Whether you're a beginner or are looking to enhance your current fitness regimen, this webinar will provide the knowledge and motivation you need to build a stronger, healthier you. Don't miss this opportunity to learn, ask questions, and take the first step towards your strength training goals.
View Recording HERE
Strength & Foam Rolling - This strength-based class provides a full-body workout using a combination of body weight and dumbbell exercises. All exercise participants are welcome, and modifications will be provided. Dumbbells are encouraged, but this class can be completed without weights, or using household items (soup cans, books, etc.) The last 15 minutes of class will be a foam rolling/recovery session. Mackenzie will share strategies to release muscular tension and improve mobility.
View Recording HERE
Total Body Strength with Mackenzie (7/29/21)- This strength-based class provides a full-body workout using a combination of body weight and dumbbell exercises. All exercise participants are welcome and modifications will be provided. Dumbbells are encouraged, but this class can be completed without weights, or using household items (soup cans, books, etc.)
The last 15 minutes of class will be a foam rolling/recovery session. Mackenzie will share strategies to release muscular tension and improve mobility.
This class will be led by Mackenzie McIntyre, TxDOT Wellness Program Coordinator & ACE Certified Personal Trainer & Group Fitness Instructor.
View Recording HERE
Unconventional Workout Ideas with Texas DPS- In this webinar you will learn how to transform ordinary things you have around the house into fully functioning gym equipment! You will walk away with some great strategies for at home workouts and resources to keep yourself moving. Please note that this is not an active workout session.
View Recording HERE