healthbeat
DESCRIPTION
City of Williamsburg Employee Health & Wellness PublicationTRANSCRIPT
HEALTHBEAT C i t y o f W i l l i a m s b u r g
M o t i v a t e I n s p i r e C o n n e c t
Williamsburg
Farmers’ Market 10th
Anniversary & the
Benefits of Local
Produce
Parks & Recreation’s
Abdul Stewart Shares His Success Story
Learn CPR
Basics! Do you know
where the nearest
AED is located?
10 Ways to Get Fit
Without a Gym
Membership
The Gadget
Guru’s Guide
Spring 2012
Spring 2012
FEATUR ES +
COVER STORIES Farmers Market 10th Anniversary Libbey Oliver celebrates the upcoming tenth anniversary of the Farmers’ Market and talks about the importance of local produce
Learn CPR Basics! Do you know where the nearest AED is located? Learn CPR basics and find out where AED’s are located throughout the City from Firefighter Ed Kaczkowsky
Abdul Stewart’s Success Story Abdul shares his story on why he decided to improve his health and how he did it
10 Ways to Get Fit Without a Gym Membership Fire Chief Pat Dent guides us through ten simple ways to get fit without spending a fortune on a gym membership
The Gadget Guru’s Guide Gadget Guru Chris Powell guides us through several reviews of health and wellness applications
Motivate • Inspire • Connect
Welcome to the first edition of Health Beat, a new quarterly
online publication produced and written by the City’s Health
& Wellness Task Force. This online publication has been
created to motivate, inspire and connect city employees as
they begin or continue on their health and wellness journey.
The articles provide health wellness information and tips,
allow employees to share their personal stories and in some
cases are just fun!
Special thanks to Nichole Furey and the Information and
Awareness subcommittee (Pat Dent, Lori Rierson, Chris
Powell, Ed Kaczkowsky) for all the time and energy that
went into creating this new information outlet for
employees.
We are always looking for ideas and feedback for the next
edition of Health Beat. Send your ideas and comments to
[email protected] or [email protected]
Best of health to you,
Jodi Miller
Meet the Task Force
Jodi Miller
Health & Wellness Task Force Chair Information Resources Sub-Committee
Jackie Herrmann Education Sub-Committee Chair [email protected]
Dana Jones
Walking/Fitness Challenge Sub-Committee Chair [email protected]
Nichole Furey
Information Resources Sub-Committee Chair [email protected]
Lori Rierson
Information Resources [email protected]
Deby Middlebrook
Walking/Fitness Challenge [email protected]
Derocke Croom
Walking/Fitness Challenge [email protected]
Ed Schneider
Education [email protected]
Emmanuel Watkins
Walking/Fitness Challenge [email protected]
Chris Powell
Information Resources [email protected]
Lauri Springsteen
Education [email protected]
Cyndee Floyd
Education [email protected]
Phyllis Rosen
Walking/Fitness Challenge [email protected]
Pat Dent
Information Resources [email protected]
Ed Kaczkowsky
Information Resources [email protected]
{Letter of Encouragement}
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Jodi Miller "With spring here, my favorite outdoor
activity is playing with my girls, Addison and Olivia, 5 and 2 years old. We love being outside and enjoying play time together."
Chris Powell ―My favorite outdoor activity is motorcycle riding. I love to take long rides (60 miles or more). It’s really quite peaceful to travel the
―back roads‖ of Hampton Roads.‖
Libbey Oliver ―I wish I could be a cat. My two cats love
climbing trees, sniffing flowers, and sunning themselves. In the meantime, I enjoy watching them, looks like a good life.‖
Pat Dent
―I enjoy hunting whenever I get a chance. It’s relaxing and I enjoy being outdoors.‖
Lori Rierson ―I enjoy walking and riding my bicycle. I use the time not only for the exercise, but I love to be outdoors and it gives me a time to clear
my head, decompress and relax.‖
Ed Kaczkowsky ―I enjoy swimming. Swimming is not only a great exercise but it’s fun and a great way to
spend time with the kids.‖
Nichole Furey ―I love hiking! It’s a great feeling to leave modern luxuries behind and to breathe in
fresh air! Favorite hike so far: Spruce Knob, W.V.‖
{Contributors}
With spring just around the corner we asked our contributors what their favorite outdoor
activity is and why?
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Walking Club Update
Phylis Rosen and Michelle Woolsen getting their steps in while
participating in a lunch-hour walking group
Take that first step to a new healthier life style and join the Walking Club! You can join as part of a group or as an
individual walker. The time slots available for group walkers are 12:00pm and 5:00pm. As of March 1, 2012, 64 employees
have signed up to participate in the walking club! The Walking Club team members are: DeRocke Croom (Recreation), Dana
Jones (Finance), Deby Middlebrook (Police), Missy Ross (Finance), and Emanuel Watkins (IT). If you have any questions or
would like to join, contact one of the team members.
Walking kits have been distributed to all participants who have signed up and registered to join. The kits consist of a
pedometer, water bottle, a City Walks pamphlet and other helpful information. The City of Williamsburg is partnering with
the American Heart Association and is asking that everyone use the www.startwalkingnow.org website to track your walking
and all other physical activities. This will help the Walking Club team to see your progress.
The Walking Club team and the Educational Seminar Team partnered to participate in the National Walk Day on April 4th
.
See you on the Walking Trails…..
~ Dana Jones
{News & Notes}
Educational Seminars Update January and February employee health and wellness seminars "Take the Steps to a Healthier You" and "Life's Simple 7" were greatly attended. There was great feedback on the speakers: Certified Dietician Megan Cordova and Retired Vascular Surgeon Dr. Dilip Sakar. Over thirty employees attended the February Heart Health BINGO "Lunch and Learn" activity. Everyone had a lot of fun and had the chance to win great healthy prizes. The health and wellness seminar series is scheduled through June with more fun and exciting seminars and activities. Additional seminars and activities are being coordinated and organized for the rest of the year: July through December. Stay tuned!! ~ Jackie Herrman
We Want Your Input!
Remember, the Health & Wellness Program is
about you!!! The Task Force needs your
opinions, ideas, stories and concerns in order to
make the program and everything that it offers
better. If you or someone you know has a story
to share that may inspire others to live a
healthier life let us know….you never
know…you may be on the cover of the next
magazine issue! If you would like to contribute
an article to the magazine, have an idea for our
next seminar or would like to learn more
information about our walking club, please visit
the Suggestion Box on the Health & Wellness
section of the Intranet. We look forward to
hearing from you!
A Healthy Competition Seven Firefighters Challenge One Another to Eat Healthier and Lose Weight
According to the U.S. Fire Administration, heart attacks are the leading cause of firefighter fatalities in the United States. In 2010, 87 firefighters
died while on duty. Out of the eighty-seven, 50 passed away as a result of a heart attack. This is a staggering and unbelievable truth. Most
would imagine that due to the danger and nature of the work performed by uniformed personnel that fatalities would result from injuries sustained
while fighting fires. You ask yourself – why is this happening to our brave men and women?
Researchers from the Harvard School of Public Health and the National Fire Protection Association have hypothesized that “the risk of dying
from heart disease may increase during fire suppression because of the effects of strenuous exertion on firefighters who have underlying coronary
heart disease. Also, many firefighters are overweight and lack adequate physical fitness, which may be contributing risk factors”. A 2005 study by
the National Fire Protection Association showed that more than 70 percent of fire departments lacked fitness and health programs.
With these overwhelming and alarming statistics, fire departments across the country
have been working toward making physical fitness and proper nutrition a priority. The
Williamsburg Fire Department has taken small steps throughout the years to improve
the health and wellness of its uniformed personnel. And under Fire Chief Pat Dent’s
leadership, the department made health and wellness a higher priority.
The men and women of the department understand the threat of heart disease and one
shift has decided to do something about it! Cary Middlebrook, Chris Garrett,
Steven Doney, Ed Kaczkowsky, Rusty Mabry, Mark Snyder and Andy Lane of
“C” Shift have challenged one another to lose weight and body fat by eating
healthy and portion control diets while adhering to a strict physical fitness
regimen.
The competitions run the
course of a shift’s tour
(roughly a month). The guys
weigh in at the beginning of each tour. They record their weight and calculate their body
fat percentages. At the end of each tour, they weigh in and whoever has lost the most
weight and body fat combined is the winner. The winner not only has bragging rights, but
he gets to choose what they will be having for dinner that night. The friendly competition
can get interesting (for lack of a better word) at times as the guys try to derail one another
from achieving their goals in order to win. Ultimately, the competition promotes
comradery between the members of the shift and it inspires them to eat healthier meals and
workout more efficiently.
“I’m proud of all members of the department that take physical fitness and their overall
health seriously. It is important for us to strive towards and maintain healthy lifestyles in
order to better serve our community. I encourage the men and women of the department to continue to push one another to reach this goal,” says
Chief Dent. The City believes that it is important to provide its employees with knowledge, tools and resources so that they can apply them to
every aspect of their lives. In this case, the six firefighters of “C” shift have taken information that they have learned or already knew and used it
to better themselves and one another.
This is what is happening at the Fire Department! What healthy and inspiring activities are going in your department???!
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Apr i l
4th
National Walking Day Bring your walking shoes to work and participate in a group walking event! We will begin our walk at the Community Building starting at 10:00 a.m. Contact Dana Jones for more information.
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1 4th
Stroke Awareness A stroke is an emergency and every minute counts! Act F.A.S.T! Learn the risk factors and what to do if you suspect someone is having a stroke at the James City County Community Center from 9:30 a.m. to 12:30 p.m. Have your blood pressure checked too!
……………………………………………………………………. 3rd Annual Run the D.O.G. Sign up for the third annual Run the D.O.G. Street 5K Race and 1 mile Fun Run hosted by Colonial Sports. The 1 mile Fun Run will begin at 7:00 a.m. and the 5K Run/Walk will begin at 7:30 a.m. For more information visit www.thecolonialsports.com/events.
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2 1st
Earth Day at Waller Mill Park Come out to Waller Mill Park on Earth Day and enjoy a fun day of activities, food, fun and live animals with your family and friends. The festivities begin at 10:00 a.m. and last until 2:00 p.m. Also, you’ll get the chance to do your part in saving the planet! Bring in plastic bags, old shoes and cell phones to recycle! Visit the Parks & Recreation homepage for more information.
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Ma y
5th
Free Diabetes Risk Assessment Are you on the path to diabetes? Drop by the James City County Community Center to take the Risk Assessment (paper test) and speak with a Sentara nurse. No blood test. This assessment is free and based on risk factors, controllable and uncontrollable. Screening will take place from 9:30 a.m. to 12:30 p.m.
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5th
Redoubt Trail Opens/150th Anniversary of the Battle of Williamsburg Pack the family into the station wagon and head out to Redoubt Park for the 150th Anniversary of the Battle of Williamsburg. While you’re out there take a stroll through the new Redoubt Trail. Visit the Parks & Recreation homepage for more information.
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9th
Stress Management Seminar Optima EAP will give a presentation on Stress Management and how to balance life at home and work. The seminar will take place at the Community Building beginning at 8:30 a.m. Contact Jackie Herrmann for more information.
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2012
Ca le n d a r
1 9th
&
2 0th
Run for the Dream Half Marathon & 8K Excitement is building for the 2012 Run for the Dream 8K and Half Marathon.
An Achievable Dream is again partnering with Dave McGillivray, veteran race
director of the Boston Marathon, and his company, DMSE Sports to manage
operations and serve as race director. The 8K will take place on May 19th at
8:00 a.m. and the Half Marathon will take place on May 20th at 7:00 a.m. For
more information on the race visit www.runforachievabledream.com.
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2 3 rd
Therapeutic Drumming Session Sentara Drumming Instructor Meghan Cordova will be at the Community Building beginning at 2:00 p.m. Contact Jackie Herrmann for more information.
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Ju n e
2n d
Free Health Screening Visit the James City County Community Building for a free health screening that will include Blood Pressure, Body Mass Index and non-fasting Cholesterol check. Then work towards improving your numbers with your doctor's advice, exercise and better eating. The screenings will take place from 9:30 a.m. to 1:00 p.m.
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8th
Healthy Menu Demonstration Chef Patrick Day from Sentara will give a free cooking demonstration and sampling of healthy recipes. The demonstration will be held at Kiwanis Park. Times will be announced. Contact Jackie Herrmann for more information.
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2 9th
Healthy Recipe Contest Register to enter a healthy recipe in a taste testing contest to be judged by your fellow co-workers. The top three winners will receive a prize and all healthy recipes will be entered into a cookbook for employees. Contact Jackie Herrmann for more information.
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Ju ly
TBA
Waller Mill Park’s 40th Anniversary Stay posted to the Parks & Recreation homepage for the announcement of Waller Mill Park’s 40th Anniversary. There will be activities for you and your family to enjoy while celebrating the park’s glorious forty years of existence!
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Au gu st
4th
Free Diabetes Risk Assessment Are you on the path to diabetes? Drop by the James City County Community Center to take the Risk Assessment (paper test) and speak with a Sentara nurse. No blood test. This assessment is free and based on risk factors, controllable and uncontrollable. Screening will take place from 9:30 a.m. to 12:30 p.m.
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Williamsburg Farmers’ Market 10th Anniversary & the Benefits of
Local Produce
By Libbey Oliver
The ringing of the market bell signals the opening of the market while customers line up to purchase from their favorite farmers, watermen and bakers. The Williamsburg Farmers’ Market attracts the best of 35 Virginia counties in one location. Vendors bring eggs, bison, crabmeat, breads, cheese, pasta, mushrooms, honey and seasonal produce to include: herbs, perennial plants and fresh cut flowers, peanuts, holiday decorations and goat milk soap (a great gift for anyone!). ―Fresh and fun‖ are the most often heard descriptions of a visit to the Williamsburg Farmers’ Market. The Market, which is located in Merchants Square, is a destination in the historic center of town where customers who are eager for fresh produce and fresh air can experience both. Surrounding shops, flowerbeds and benches provide the perfect gathering place to enjoy the tastes, talents and togetherness of the community. The College of William & Mary and Colonial Williamsburg restoration area within walking distance of the Market.
The backgrounds of the vendors at this producer-only market are fascinating. Engineers and architects have left big city jobs to start over in the country while third generation farmers struggling with today’s government regulations continue to make their way to the market. An organic grower with five acres can be found selling next to the owner of 1,000 acres – it’s amazing. Several of the market’s stalls have products grown or baked by vendors from France, Greece and Mexico….how inspiring!
The Benefits of Local Produce Fresher (and Tastes Better) Local produce tastes better and is fresher than produce shipped from somewhere thousands of miles away. Would you rather eat an apple picked last week, factory washed and plastic sealed or would you rather eat an apple picked yesterday?!
Inspires Walking through a farmers market awakens all of your senses, from the smell of freshly baked breads to the sight of vibrant fruits and vegetables. Fresh markets inspire us to go home and create delicious and healthy home-cooked meals. They may also inspire you to grow your own produce…nothing is better than reaping what you sow!
Preserves Green Space & Farmland Support your local farmers by purchasing local produce. Farmers, just like the rest of us are feeling the demands of a tight economy. If we keep them in business we’ll be able to preserve green space and farmland in our communities.
Supports Local Economy Money spent with local farmers, growers, and artisans stays close to home. Work to build your local economy instead of purchasing produce from another city, state, or country. Since the food moves through fewer hands, more of the money you spend tends to get to the people growing it.
Creates Community Knowing where your food is from connects you to the people who raise and grow it. Instead of having one relationship with a supermarket – you get the opportunity to create many relationships with local farmers, artisans and restauranteurs.
Healthy eating is a market theme. SHIP (School Health Initiative Program) participates in Children’s Day at the market by cooking kid friendly food and demonstrating healthy activities. Chefs and customers depend on regional growers for grass-fed, pasture-raised, and/or organic grown products that come with a connection to the person who raised them. Extra products do not go to waste -- local organizations such as Campus Kitchen visit the market at the end of the day. In 2011, they gleaned 1,020 pounds to prepare meals for low income families in our community. Every week, chefs from local restaurants demonstrate the use of products from the market while musicians add ambience and master gardeners provide answers to gardening questions. Recipes from the demonstrations can be found on the Market’s website: www.williamsburgfarmersmarket.com Each of Virginia’s two hundred markets has its own personality. In Williamsburg, the vendors set up their tents every Saturday. Tourists and college students mingle with the locals searching for the best products to take home and/or to order. The decade-old market averages 1,000 customers per Saturday. The market is a great excuse to get outside with the ones we love, breath in fresh air and get inspired. If you’re not yet a believer, stop by one Saturday and check it out for yourself! Market Schedule:
Saturdays 2012 Holiday Markets March 31 - October 27 November 17 & 24, & December 8
8:00 a.m. - 12:00 p.m. 8:30 a.m. - 12:30 p.m. Merchants Square Merchants Square
Fresh Strawberry & Asparagus Salad
Ingredients:
½ lb asparagus tips
½ lb strawberries, rinsed & halved
½ cup Vidalia onion, cut in thin strips
1 cup olive oil, divided
Kosher salt & black pepper to taste
1 cup Balsamic vinegar
1 tbsp honey
1 tbsp Dijon mustard
½ lb mixed greens
½ fresh basil
½ cup sheep’s milk cheese or feta
Directions:
In a small pot simmer
asparagus tips over low heat in
a small amount of water for
five minutes. Strain and place
on ice to cool.
Toss asparagus tips,
strawberries and onion strips
in ½ cup of olive oil with a
pinch of salt and pepper.
For the dressing, in a medium
bowl, combine balsamic
vinegar, honey, and Dijon
mustard. Whisk together until
incorporated. Slowly add ½
cup of olive oil while whisking
vigorously.
Pour dressing over salad
greens and toss
Place strawberry and
asparagus mixture over greens,
sprinkle with basil and sheep’s
milk cheese, and serve.
Okay, fine! I confess! When I was first asked to be a part of
the new Health and Wellness Task Force, I wasn’t exactly
fitness minded. In fact I said “yes” because I am a good
employee and a team player, not because I had a desire to eat
well and exercise regularly.
I, like many of you, have an inherent distaste for well-meaning
folks butting into my eating and living habits. I like eating… a
lot. I like food that tastes good. Eating makes me happy. I
also like my comfy couch and big screen television that doesn’t
require a lot of effort to use. Being inactive makes me happy
too.
All of this eating and sitting does, however, have consequences.
Recently I went to the doctor for a knee issue and he finally
badgered me into getting my cholesterol checked. He was not
pleased when the results came back. It seems that the number
150 is considered “high” for triglycerides (a type of
cholesterol). My levels were at 600.
So I left the doctor’s office with a prescription, and a bunch of numbers that really didn’t mean much to me except that
they weren’t the right numbers. I took my pills and forgot to get a refill. I didn’t feel any different, and wound up eating
and sitting like I always did.
Then it was time to do something for the Health and Wellness Task Force. Given my fascination for pretty electronics, I
volunteered to download some fitness apps to my phone and write a review. The first one was easy and had no real
impact on my life. The second was completely different.
Part of doing a review is actually having to use the product and get a feel for its functionality. Like a good reviewer I
downloaded My Fitness Pal and started my food diary. I started amassing calories (more numbers that didn’t really
mean anything to me) and, of course, went over my goal. I soon learned, though, that there was a way to increase my
calorie number so that I could eat more! Bonus! Then reality set in.
“I have to do WHAT to get rid of HOW MUCH?” Suddenly I had realized how much a “calorie” was and what it took to
get rid of the blasted things. My brain started calculating things like never before. For example: In order to work off one
of my precious bottles of Mountain Dew, I have to ride a stationary bike for a half an hour, and not just “ride” but ride
fast enough and with enough vigor to sweat … a lot. Another example is my love of Chick-fil-A. I would usually go and
get two Chick-fil-A sandwiches (put two packets of mayo on each), medium fries and a medium drink. That totaled 1830
calories (73% of what I should eat in any given day). I would have to ride that same stationary bike for two hours and
thirty-five minutes to work off that one meal.
“I Confess!” By Chris Powell
The economy of eating and calories is now firmly engraved in my mind. I am now, for the first time in my life, “on a
diet.”
No! Don’t stop reading now! It’s not exactly what you think! I’m actually not eating anything different. I’m just eating
what I am supposed to be eating. I actually look at serving sizes and go from there. Sometimes I actually have two
servings worth of something I like, but I faithfully log it into my food diary and make sure I don’t go over my caloric
intake for the day. If it looks like I am going to be a bit over, I exercise. If I want a little more to eat, I “earn” it by
planning some more physical activity during the day (did you know that 7 minutes of Wii boxing burns 67 calories?).
So now I have goals. Goal number one is to get my cholesterol down to a level that doesn’t put me in any danger zones.
Goal number two is to climb a flight of stairs in the Municipal Building without needing fifteen minutes to recover. And
my last goal is to be able to run a mile by my 39th
birthday (September 22nd
in case you are interested in joining me).
Goal number four is more of an attitude adjustment than a physical milestone. From this point forward I am going to
celebrate when my coworkers start looking after their health too. I will not criticize their food choices because I don’t
know where they started. If you are eating two double cheeseburgers when you would usually eat three, then I will tell
you that you are doing a good thing. If you walk down the stairs but take the elevator up (when you would always use the
elevator) then I am going to give you “props” for that!
In the end, I have learned that you don’t have to go to extremes. The steps I have made in the last three weeks have been
enormous even if they are small by some other’s standards. I will continue to get better and better at this healthy eating
and living thing and I encourage you to start, even if it is something small.
And if you get to a point where you are ready for that stationary bike, join me and some of my Human Services folks in
the Police Department’s gym on Monday’s and Thursdays at 4:45. It will be fun!
With busy on-the-go schedules, sometimes it’s hard to make a healthy home cooked
meal. For those times when we have to eat on the run, here are some healthier
options to choose from when eating at your local fast food restaurant:
Less Healthy Choices Healthier Choices
Double-patty hamburger with cheese, mayo,
special sauce, and bacon
Fried chicken sandwich
Fried fish sandwich
Salad with toppings such as bacon, cheese, and ranch
dressing
Breakfast burrito with steak
French fries
Milkshake
Chicken “nuggets” or tenders
Adding cheese, extra mayo, and special sauces
Regular, single-patty hamburger without mayo or cheese
Grilled chicken sandwich
Veggie burger
Garden salad with grilled chicken and low-fat dressing
Egg on a muffin
Baked potato or a side salad
Yogurt parfait
Grilled chicken strips
Limiting cheese, mayo, and special sauces
Cardiopulmonary Resuscitation Learn the Basics
By Ed Kaczkowky
Sudden cardiac arrest – or sudden cardiopulmonary arrest is the leading cause of death in
the United States, killing more than 325,000 men and women every year (source: Mayo
Clinic). Sudden cardiac arrest is not the only medical event that would require you to perform CPR. Myocardial
Infarctions (heart attacks), near drownings, carbon monoxide poisoning or an electrical shock can lead to loss of heart and
lung functioning that would require CPR. These events can happen to anyone, anytime and anywhere. Fortunately, years
of research has provided us the knowledge, tools and resources to revive those who experience sudden cardiac arrest.
Cardiopulmonary Resuscitation (CPR) is a skill that doesn’t require complex equipment or years of training. With some
basic knowledge of CPR one can sustain a person’s life until Emergency Medical Services arrive.
This article is not intended to be used as a method for teaching CPR. For proper CPR training, consult your local
hospital, fire department or American Red Cross chapter for available classes.
There are different types of CPR depending on your level of training. The Mayo Clinic does a good job breaking down
the different levels:
Untrained Persons If you've never been taught CPR, you should perform hands-only resuscitation, which
requires applying uninterrupted chest compressions at a rate of approximately 100
compressions a minute until emergency personnel arrive.
Trained, but rusty
If you've been trained in CPR but are unsure of your skills, experts recommend that you
use the hands-only method.
Trained and confident
If you've taken a CPR class and are prepared to administer resuscitation, you should
perform compression CPR in coordination with rescue breathing.
Trained with access to an
Automated External
Defibrillator
Deliver one shock with the AED according to the device's instructions and then begin
CPR.
In depth and continuous training on CPR is ideal, but a little bit of basic knowledge is better than no knowledge at all.
According to the Mayo Clinic and the American Heart Association, hands-only CPR is just as effective as traditional
CPR in the first few minutes of an attack.
In the next section, we’ll go over what to do in a situation where you find a co-worker or family member unconscious and
run through a step-by-step guide on how to perform CPR.
―Have you ever wondered what you would do if a co-worker or family member went unconscious and stopped breathing?‖
CPR: STEP BY STEP GUIDE
Establish unresponsiveness by saying, “Hey. Hey. Are you ok?,” tapping the person gently and checking for the chest to
rise and fall. If the person is slightly blue in the face, they cannot be roused and there is no sign of chest rise and fall there
is a good chance that they have stopped breathing and require CPR.
Call 911 or ask someone else to do so.
Try to get the person to respond; if he doesn't,
roll the person on his/her back.
Once the person is on his/her back, you can then
use the C-A-B method of CPR:
Circulation – start chest compression
Airway – clear obstructed airways
Breathing – perform mouth to mouth
breathing
The Circulation step is the only step you should perform if you don’t have training in
CPR. This is considered the Hands-Only Method.
Start chest compressions. Place the heel of your hand on the center of the victim's chest.
Put your other hand on top of the first with your fingers interlaced.
Press down so you compress the chest at least 2 inches in adults and children and 1.5 inches in infants. One hundred times
a minute or even a little faster, is optimal for all age groups. (That's about the same rhythm as the beat of the Bee Gee's
song "Stayin' Alive.")
If you're been trained in CPR, you can now open the airway with a head tilt and chin lift.
Pinch the nose of the victim. Take a normal breath, cover the victim's mouth with yours to create an airtight seal, and then
give two, one-second breaths as you watch for the chest to rise.
Continue compressions and breaths -- 30 compressions, two breaths -- until help arrives.
Automated External Defibrillators (AED’s)
The CPR just performed is an important step in the survival of a victim that has
experienced sudden cardiac arrest. But CPR alone may not save a person’s life.
Most of the people who experience Sudden Cardiac Arrest have ventricular
fibrillation (VF), which causes the heart muscle to quiver rapidly and beat
improperly. CPR cannot correct ventricular fibrillation. An electrical shock,
known as defibrillation, is what's required to successfully restore a normal
heartbeat in someone with the condition.
So why perform CPR? CPR may not be able to address the root problem of
sudden cardiac arrest, but it can keep a patient alive until Emergency Medical Professionals arrive with an AED. In fact,
according to the American College of Emergency Physicians, defibrillation is less successful when CPR hasn’t been
performed.
What is an Automated External Defibrillator? An Automated External Defibrillator (AED) is a lightweight, portable device that delivers an electric shock through the
chest to the heart. The shock can stop an irregular rhythm and allow a normal rhythm to resume in a heart in sudden
cardiac arrest. Sudden cardiac arrest is an abrupt loss of heart function. If it’s not treated within minutes, it quickly leads
to death. Most sudden cardiac arrests result from ventricular fibrillation. This is a rapid and unsynchronized heart rhythm
originating in the heart’s lower pumping chambers (the ventricles). The heart must be “defibrillated” quickly, because a
victim’s chance of surviving drops by 7 to 10 percent for every minute a normal heartbeat isn’t restored.
Why are AED’s important?
AEDs make it possible for more people to respond to a medical emergency where defibrillation is required. Because
AEDs are portable and can be used by nonmedical people, they can be made part of emergency response programs that
also include rapid use of 9-1-1 and prompt delivery of CPR. All three of these activities are critical to improving survival
from cardiac arrest.
How does an AED work?
A built-in computer checks a victim’s heart rhythm through
adhesive electrodes. The computer calculates whether defibrillation
is needed. If it is, a recorded voice tells the rescuer to press the
shock button on the AED. This shock momentarily stuns the heart
and stops all activity and gives the heart an opportunity to resume
beating effectively. Instructions guide the user through the process.
AEDs advise a shock only for ventricular fibrillation or another life-
threatening condition called pulseless ventricular tachycardia.
Who can use an AED?
Non-medical personnel such as police, fire service personnel, flight
attendants, security guards and other lay rescuers who have been
properly trained can use AEDs.
Where should AED’s be placed?
All first-response vehicles, including ambulances, law-enforcement
vehicles and many fire engines should have an AED. AEDs also should be placed in public areas such as sports arenas,
gated communities, airports, office complexes, doctors’ offices and any other public or private place where large numbers
of people gather or where people at high risk for heart attacks live.
To learn more about First Aid/CPR and AED’s contact the Fire Department or visit the American Heart Association’s
website: www.heart.org
City of Williamsburg AED Locations
Quarterpath Recreation Center Lobby at the reception desk
Stryker Building Entrance lobby
Municipal Building Foyer 2nd
floor elevator
City Shop Employee Break Room
Filter Plant Outside main control room (1st floor)
Waller Mill Boathouse
Police Department Vehicles
Fire Department Vehicles, apparatus, bike team
WJCC Courthouse First floor lobby, second floor lobby
Chamber of Commerce Rear of the building, before “walk the historic areas”
In 2012 we have at our disposal more things to make life more convenient and ―better‖ than we ever have before. The cell
phone was invented by Dr. Martin Cooper of Motorola in 1973. By 1983 the first commercially available hand-held cell phone was available. Since then the cell phone has become an integral part of everyday life. Many people have abandoned the near obsolete ―land lines‖ at their home and rely solely on their mobile devices. In 1993 IBM introduced the first ―smart phone.‖ By today’s standards it was only slightly useful to a small portion of the population. That all changed in 2007 with the introduction of the iPhone. With the iPhone came the ability to download applications or ―apps‖ from a central store. Google has also introduced its Android operating system as a direct competitor to Apple which also has a direct download store called the Market. Currently the Apple App Store has over 700,000 and the Android Market has over 450,000. Given the impact of smart phones on our daily life, I have been given the task of seeking out, testing, and evaluating apps that have a direct (or maybe even indirect) application to health and wellness. Many of these apps will have an associated web site which will be reviewed as well.
T h e Ga d ge t Gu id e
By Gadget Guru Chris Powell
T h e R e v ie w s . . . .
Walking Paths
My Fitness Pal
Walking Paths by the American Heart Association. Walking Paths is
free on both the Android Market and Apple App Store. It is a
companion app to the American Heart Association's Start Walking
Now website (see www.startwalkingnow.org). The user will need to
register at the website first. Attempting to register on your phone will
result in a weird bug that will not let you complete your registration on
the website until you check a box... that's not there.
Once registered and signed in on your phone, the app will determine
your location through GPS or tower location, and show you a selection
of pre-made (by other users) walking paths in your area. The database
is searchable and results appear on a map. Users can create walking
paths by opening the app, turning on your GPS and walking out the
path.
The associated website is used by the City of Williamsburg's Walking
Club to track miles walked by members. The website also has the
database of walking paths, but (oddly enough) does not include all of
the paths that are on the mobile app. The website also contains areas
for tracking caloric intake and other exercise. Generally the website
has much more educational content along with other walking resources.
PROS: Users can find walking paths even in unfamiliar territory.
Users can create walking paths and “publish” them to the website on
demand.
CONS: Using GPS kills the battery. User can not access the tracking
portion of the website, and can't log hours/minutes walked from app.
OVERALL IMPRESSIONS: It's nice to have, but the functionality
lacks. Not a “must have” app.
My Fitness Pal (available for free on the Android Market and Apple
App Store) is a comprehensive and interactive calorie counter/food
diary. When first logging on the user will input a minimal amount of
data (weight, age, height, etc.) and My Fitness Pal will calculate the
normal caloric intake for a person of the user's demographics. The app
will then knock off 500 calories (or more if you choose) and set that as
the daily goal.
The app has an extensive database of food and nutrition information
and has the ability to scan the UPC of a product to search via the
smartphone's camera. There is also functionality to enter recipes and
have the app determine the nutrition information for each serving.
Exercising, or performing any task that takes energy, can be logged and
increases the user's daily calorie allowance. The exercise database is
divided into cardio and strength categories and is just as extensive as
the food database.
The app as well as the associated website (www.myfitnesspal.com)
gives the user many reports and graphs to track progress and caloric
intake and also includes forums and a more detailed report section. A
typical daily report shows total calories, fat, cholesterol, sodium,
potassium, carbs and many other nutrients.
PROS: Just about everything.
CONS: Every once in a blue moon the user will have to log out of the
mobile app in order to get it to sync with the website.
OVERALL IMPRESSIONS: Get this app! It has been a real “eye-
opener” for me to see exactly how many calories I eat and how much I
have to do to work it off!
By Nichole Furey
Reaching Goals By
Weighted Strides
“I’ve got it! You can say that I’m a winner just like my New York Giants!”
These are the words that Abdul so courageously bellowed out to me as he
prepared for his photo shoot. I say courageously because he found out
through our conversation moments before that I was mildly upset that my
poor New England Patriots (I say the “Patriots” loosely because I’m really
only in love with Tom Brady…come on…who isn’t?) had yet lost another
Super Bowl to the Giants. He even dared to continue to adorn his uniform
with the Giants lanyard that held his employee I.D. around his neck.
Eventually, I was able to forgive Abdul because of his upbeat and
contagiously optimistic personality. This was, for me, the first time I had
ever met Abdul – a sad reality because the two of us have been working for
the City for the same amount of time. I’m very fortunate to have had the
opportunity to interview him for this article, not only because his story is so
inspiring, but because I was able to get to know him and connect with another City employee.
Thirty and Counting….
After turning thirty years old, Abdul took a hard look at himself and his lifestyle and decided he needed to make a change
for the better. Tipping the scale at nearly 300 pounds, Adbul knew that he needed to take action – he had a plan. After
witnessing a friend utilize a weighted vest during a workout, he decided that he would wear one while
performing his duties at work. Abdul began his journey with a fifteen pound weighted vest and then
gradually worked his way to forty pounds. If working laboriously outside under the sweltering sun isn’t
hard enough, just add a weighted vest to your misery! But for Abdul, wearing the vest in the blistering
Virginia heat was a simple and surprisingly enjoyable task. At first, his co-workers couldn’t believe he
would create more work for himself, but after time the vest became a part of his daily routine.
Beginning at 6:30 a.m. every morning Abdul dons his vest and it doesn’t come off until 7:30 p.m.
every night. “Wearing the vest all day makes me feel good because I know that I’m getting a good
workout and when I eventually take it off I feel lighter and fitter.” Amazingly, Abdul’s effort to reach
his goal doesn’t stop at the end of the work day.
Before
After
“Just walk! Give yourself time and
you will see a change.” After his 30th birthday, Abdul Stewart decided he needed to
make a change. Today he is nearly sixty pounds lighter,
fitter and overall healthier.
Weight Before: 270 lbs Weight After: 214 lbs
Waist Before: 46” Waist After: 38” Department: Parks & Recreation
Employed: Six years Favorite Healthy Meal: Fresh salad with avocado
Working Out
Abdul’s decision to start walking wasn’t necessarily an easy task. There were times, especially during the winter months
when his efforts were dampened. “I love the warm weather and being outdoors, so when the temperatures drop so does my
motivation. Some days, I have to make myself go to the gym and hop on the treadmill.” And that’s exactly what he does.
At times, Abdul finds himself running and/or walking on the treadmill for several hours at a time. I asked him what keeps
him motivated for so long and he exclaimed…. “Music!” When the weather does cooperate, Abdul will be found on the
Nolan Trail, Newport News Park or anywhere else he can run, walk, roller blade, swim or mountain bike. And yes, if you
were wondering, he does it all wearing his vest (except when he’s swimming….because that would be insane)!
Eating Habits
I think we can all agree, especially learning from our recent health and wellness seminars that a combination of exercise and
a balanced diet is essential when working towards a healthier lifestyle. “There are two important factors that I believe are
crucial in my journey towards a healthier life: Exercise and Eating Habits.” Abdul also stressed to me that he doesn’t
believe in fancy diets because they aren’t lifestyle changes and people are more likely to resort back to their old habits over
time. Abdul took a very realistic and simple approach to his lifestyle change; he cut back on fast food, fried food, drank less
soda and drank more water. “It’s crazy to believe, but I actually crave healthy, fresh food now that I have been eating this
way for some time now.”
Setting an Example
If you find yourself out at the Quarterpath Recreation Center and out of the
corner of your eye you swear you saw a glimpse of someone speeding by with only
a trail of dust settling in the air – you probably saw Abdul. His co-workers joke
about how they have to say “hello” and “goodbye” at the same time when he
enters and exits the building. “Everywhere he goes, he walks with a purpose – he’s
always speeding by,” explained Parks & Recreation Director Lori Rierson.
Although Abdul wanted his weight loss to be low key he caught the attention of
those who know him best and work with him on daily basis. For his family,
Abdul’s lifestyle change has encouraged them to improve upon their eating habits
and increased their physical fitness. “When I go running on the trails my son rides his bike along side of me and when he
gets a meal from McDonalds he eats fruit instead of fries”. At work, Abdul has encouraged, inspired and gained respect
from his peers through his hard work, positive attitude and determination.
Story continued on the next page….
nutrition information (per serving):Calories (kcal): 330; Fat (g): 24; Fat Calories (kcal): 220; Saturated Fat (g): 3.5; Protein (g): 4; Monounsaturated Fat (g): 16; Carbohydrates (g): 30; Polyunsaturated Fat (g): 3.5; Sodium (mg): 80; Cholesterol (mg): 0; Fiber (g): 10; Recipe from finecooking.com
Avocado, Mango, and Pineapple Salad Ingredients: 1 medium shallot (1 to 2 oz), sliced into thin rings 2 tbs Champagne or rice vinegar 3 tbs extra virgin olive oil 1 tsp red wine vinegar 2 cups baby arugula or watercress ¼ cup roasted pistachios, coarsely chopped 1 tbs (each) thinly sliced fresh mint and basil Ground black pepper 3 medium firm-ripe avocados, pitted, pealed and sliced 2 kiwis, peeled, halved and sliced 1 medium mango, seeded, peeled and sliced ½ medium pineapple, peeled, cored and diced
Procedure: In a medium bowl, toss the shallot with the Champagne vinegar and a pinch of salt and set aside for 10 minutes, stirring once. Drain the shallot into a small bowl and reserve the vinegar. Whisk the olive oil and red wine vinegar into the shallot vinegar. In a medium bowl, toss 1 Tbs. of the vinaigrette with the pickled shallots, arugula or watercress, pistachios, mint, basil, 1/4 tsp. salt, and a few grinds of pepper. Arrange the avocado, kiwi, mango, and pineapple on a platter. Drizzle with the remaining vinaigrette and season to taste with salt and pepper. Top with the arugula mixture and serve immediately.
Abdul’s Tips
No fancy diets! Don’t get caught up in the latest craze. Change your lifestyle a little at a time. Fad diets may help you lose weight quick, hurry and in a flash, but eventually the weight will come back with a vengeance if you return to your bad habits. Stay away from soda. Soda is packed full of calories and it doesn’t even satisfy your hunger. A regular 20 oz bottle of Coke has 220 calories. Downing several bottles a day really adds up! Drink more water. There are many health benefits of drinking water. Not only does your body need water to keep it hydrated, it also aids in weight loss because it reduces hunger. Other benefits include healthy skin, less headaches, improves digestion and much more. Listen to music. Studies have shown that listening to a song with an up-beat tempo can improve your workout performance. It can also help you escape boredom in order to workout longer. Just Walk. Walking is easy, free and you can do it almost everywhere. Walk on a treadmill, trail, street, around your yard or on the third floor of the municipal building. It’s understandable that our lives are busy, but it’s important to get some form of exercise in every day. Thirty minutes a day is all you need…start walking!
The Journey Doesn’t Stop Here
As I was intently listening to Abdul modestly tell his story all I could think about
was how proud I was of this guy I barely knew. I wanted to tell the whole world
about his accomplishments and throw him a party! I think he sensed I was getting
way too excited by the annoying amount of times that I said “Oh My Gosh” and
“That’s Awesome.” “I haven’t reached my goal yet, I still have more weight to
lose before I achieve my ideal “healthy weight” – I’m still working!” That day was
the first time that Abdul put on a size “Large” t-shirt that Lori had tossed at him
and made him wear for the photo shoot. At the beginning of his journey he wore
a 3XL shirt and until that day he didn’t realize that he could fit into a large so well.
Abdul agreed to tell his story in the hope that others would get inspired to make a
change for the better in their lives. He stressed that the task is not always easy but
it will pay off in the end. I know that Abdul has inspired me not only to make
some healthier changes in my life but to come to work every day with a positive
and determined attitude. If you get the chance, stop by and talk to Abdul. He’s a
wealth of knowledge and very easy to talk to. Better yet, give him a pat on the
back and let him know that we’re proud of him! Keep up the good work Abdul!
Hello Walking Club Members, Has your pedometer been adding steps even while you are sitting? Do you find your current pedometer on the floor more than your waist? Well, below may be the answer for you. Gerry Walton was gracious enough to share this with me and I love it: http://www.bodytronics.com/p/omron_pedometers/OMHJA301
We welcome you to join the lunch time walkers (Phyllis Rosen @ [email protected]) or after work walkers (Dana Jones @ [email protected]). If you have any questions pertaining to the Walking Club, please give any of the Walking Club Team members a call or email. The Walking Team
10 Ways to Get Fit Without a Gym Membership By Fire Chief Pat Dent
Did you know that roughly one million people joined their local gym as part of their New Year’s resolution? And while it is commendable they recognise the need to stay in shape, the
reality is that an overwhelming percentage of them have stopped going. Many people think a gym membership will miraculously help them to lose weight or improve their fitness, but when it actually comes to putting in the effort, all they are doing is spending money every month on something they never use. The sluggish economy and rising cost of gym memberships have forced many people to look at alternative methods to improve their fitness.
Here are ten alternatives to consider for improving your health and fitness without joining a gym……
1 Eat a well-balanced diet that includes the appropriate amount of servings from each food group. Refer to the USDA’s Food Pyramid or visit myplate.org.
2 Walk 10,000 steps or 30 minutes a
day, five days a week. A pedometer
worn on your waistband can help
you achieve your goal no matter
where you go. Consider joining the
City’s walking club!
3 Take advantage of the Williamsburg Fire Department Gym.
This gym offers a variety of fitness and weightlifting equipment to
meet everyone’s needs. The gym is open to all City employees and
their immediate family.
4 Pop in a workout DVD. There really isn’t an excuse not to work out at home
with the vast array of workout DVDs on the market. Many workout DVDs
require little to no equipment, while others allow you to utilize things you have
around the house for equipment substitutes. No matter what level of exerciser
you are, there’s something out there for you!
Circuit Training. Circuit training is a great way to fit in
Regular physical activity can be fun and healthy, and increasingly more people are starting to become more active without the
high cost of joining a gym. A few subtle changes can have a long term impact on your physical and mental wellness. Get
started today!
5 Circuit Training. Circuit training is a great way to fit in
your cardio and strength training simultaneously. The
Williamsburg Police Department Gym offers
excellent circuit training equipment. The gym is also
open to all City employees and their immediate family.
6 Run. Running is the perfect gym-free work
out because all it requires is a good pair of
running shoes and somewhere to run.
Running burns more calories than almost
any other cardiovascular activity. Running
with groups can keep you motivated to
complete your run.
Get free fitness apps! There are thousands
of fitness apps on the market whether you
have an iPhone, Android or even a
Blackberry. There are apps available to track
your daily runs or keep count of your
calories. Start browsing your app store to
find the apps that interest you.
8 Attend the City’s Health & Wellness
Educational Seminars. These sessions are an
excellent source of information to improve your
physical and mental well-being. Topics include
everything from changing eating habits, improving
cardio health, balancing work and life.
9 Boot camp-style
workouts! You can create
your own boot camp by
doing strength and cardio
exercises at home. All you
need is a good pair of
sneakers! Try this circuit:
jumping jacks, lunges, high
knees, push-ups, and sit-
ups. Do each exercise for
60 to 90 seconds; rest in
between exercises as
needed. Repeat the whole
thing two or three times.
10 Use old school calisthenics. It doesn’t have to be the new wave or costly to be effective. You can use jumping jacks, sit-ups, push-ups and lunges; this dynamic form of working out requires nothing but your body weight. Can you remember P.E. class as a kid….same thing!
What’s in the Stars for you? Check out these fun horoscopes and determine the best way to reach your
health and wellness goals. The horoscopes are based on your astrological sign personality and are created to give you advice on how to approach your health and fitness routine. We often get lost in the daily grind of everyday life and take ourselves too seriously. Have fun with it….you never know what is in the stars for you!
Aries: March 21 – April 20 As an Aries, you are the one who gets things started. Want to take a kickboxing class but your gym doesn’t offer one? Take the initiative and talk to the owner of the club. Or better yet, get the training and become an instructor yourself. You love to get things moving, and there’s no better way of making sure you get what you want than by doing it yourself. As a fire sign, you want inspiring and imaginative ideas. You tend to get bored easily, so mix up your fitness routine every few weeks to keep it fresh. Trying new activities will keep you interested, so when Pilates gets tiresome, switch to one-on-one at the local basketball court or start swimming. You'll keep your muscles guessing and see serious results!
Gemini: May 22 – June 23 As a Gemini, you put a lot of value into careful thinking. Unfortunately, this means you have a hard time shutting off your thoughts and relaxing. The next time you’re mind is racing, slow down with a yoga class. If you’re not seeing the fitness results you’d like, satisfy your analytical side by keeping a fitness journal to assess your exercise habits. Log your workouts on a calendar to see how much exercise you’re getting. Fewer than three sessions a week means you need to take action. You’re interested in so many things, so it won’t be hard to find a new sport or activity to shake out the doldrums.
Cancer: June 24 – July 23 Home and family are very important to the Cancer sign. Setting up a workout room at home, with a jump rope, treadmill and dumbbells, is a great way to blend fitness and family. And it allows you to exercise whenever you get the urge—no driving required! As a water sign, getting back to the beach is the dream vacation for you. If you can’t take a tropical holiday, visit your local swimming pool and plunge in. You’re a natural in the water, so try snorkeling, water-skiing or cliff diving if you’re feeling extra adventurous. At the very least, soak in the hot tub as often as possible.
Leo: July 24 – August 22 Leos are natural-born leaders who are at the center of the universe—at least in their own minds! Use your charisma to organize an office volleyball team or sign up for a 5K charity run and collect pledges. You’ll thrive as you train for the big event and your magnetism will draw lots of donors (and fellow trainees) to your cause. You pride yourself on being an individual and may prefer to exercise solo instead of being part of a fitness class. As you don’t like to feel pressured, keeping a regular fitness schedule may be a bit stressful to you. Ease up on yourself and work toward meeting your own personal goals instead of feeling like you have to go along with the crowd.
Virgo: August 23 – September 22 Virgos are the analysts of the Zodiac. Because you like to look at the big picture and see what’s involved, you are great at taking a big goal and breaking it down into manageable steps. Instead of concentrating on a losing 30 pounds, focus on losing one or two pounds a week, one week at a time. You’re a pro at deciphering information and deciding whether it's useful or not, so take the time to read through the stack of fitness magazines next to your bed and devise your own workout routine. You can't handle chaos, so you need to have an organized fitness plan. You're more likely to stick to plans made in advance, so spend Sunday evenings with your calendar and plot out your fitness routine for the week.
{Fun & Games}
Horoscopes provided by www.sparkpeople.com
Libra: September 23 – October 23 Because Libras need balance, you start to feel edgy and anxious when one part of life is taking over. Instead of trying to juggle too much, scale things back to ensure you have plenty of time for both work and fitness. You have the innate ability to look at a complex situation and simplify it—why not share your knowledge with a newbie at the gym who is struggling to figure out how to use the machines? Even though you like to have your own way, try to be more patient the next time you’re waiting for a treadmill. Life is too short to get stressed out at the gym! You know the importance of combining strength training with cardio work, but don’t forget to shake things up a bit sometimes by trying new activities. A judo or boxing class might be just enough to boost your fitness to the next level.
Sagittarius: November 23 – December 21 If you’re a Sagittarius, you get satisfaction by doing. You want to experience things and aren’t satisfied to sit on the sidelines and watch someone else have all the fun. You need freedom to move. An organized exercise class will make you feel fenced in, so try an activity you can do on your own. Power walking is ideal for you, and counting your steps with a pedometer will give you a real sense of accomplishment. You love to broaden your horizons, so consider taking a walking tour across Europe or taking yoga classes in India to help you find more meaning in your life. There’s more to you beneath the surface than you show to others. Open up and drop the mysterious persona. Say ―hi‖ to everyone you meet when you’re out for a walk—you might just find an exercise buddy along the way!
Scorpio: October 24 – November 22 As a Scorpio, you tend to feel guilty about not being perfect. It pains you to realize your body is not the ideal that you think it should be. Cut yourself some slack and give up on the pursuit of perfection. Find satisfaction in knowing that you are working hard to achieve you fitness goals and you're getting healthier—even if you never lose those last five pounds. Be true to yourself. If you know that your fitness plan isn’t as good as it should be, do something proactive instead of beating yourself up. Remember that self-love is the first step toward happiness and you deserve the best in life. By learning to accept your shortcomings instead of berating yourself, you may find it easier to reach your goals.
Capricorn: December 22 – January 20 As a Capricorn, you want to stand out as an individual. Stick to your fitness plan by doing what works for you and listening to your body. You leap at the chance to be the first to try something new. Just make sure you get instructions before trying new pieces of equipment or exercises so that you don't hurt yourself. You hate to have boundaries, so you are naturally drawn to the extreme side of life. Cliff diving and rock climbing would give you a rush! You can’t do these every day, but you can mimic this excitement with a high-intensity running program. The natural high you get after a good run will satisfy your adventurous side until you can take part in another extreme activity.
Aquarius: January 21 – February 19 If you are an Aquarius, you thrive in social settings. Being alone stifles your creativity and brings you down, so take advantage of your friendly nature and join a fitness class. In your mind, the more the merrier! You have a very open mind when it comes to new ideas. This means you’re often the first one in your circle of friends to try a new fitness activity. You adopt the latest trends and equipment into your program, even when others are reluctant to change. You have a strong social conscience, so why not combine your fitness goals with charity work? Sign up for a 5K or 10K run for charity, or swing a hammer to build a home for a less fortunate family. You can get fit and feel good at the same time.
Pisces: February 20 – March 20 The Pisces sign is naturally drawn to arts like music and dance. This opens up lots of fun fitness possibilities. Why not take salsa lessons with your partner or hip hop dance classes with a group of your friends? Nothing compares to an evening of dancing—it’s fun and burns tons of calories! Even if it takes you a while to pick up the steps, you'll have so much fun that it won't matter. You sometimes feel frustrated with the limitations of the human body—you don’t like to be told you can’t do something! Push your fitness to the limit by learning new, exciting skills like downhill skiing, tennis or golf. You believe that there’s more to the world than what you see with your naked eyes. Your heart is genuinely filled with love and appreciation. Tune in to your mystical side by taking yoga and meditation classes, which will help you to focus on and express your deep gratitude.
Please Refrain From Printing This Publication. Thank You.
Did You Know…..
Perspiration is odorless; it’s the bacteria on the skin that creates an odor?
The Procrastinators’ Club of America newsletter is called Last Month’s Newsletter?
Your thumb is about the same size as your nose?......are you sitting at your desk testing this theory right now???
Twenty minutes after smoking a cigarette your blood pressure finally drops to your normal pressure?
The most pushups ever performed in one day was 46,001?....how many can you do in a day???
Forty percent of all indigestion remedies sold in the world are purchased by Americans?
The average office desk has 400 times more bacteria than a toilet?....clean your desks often!
The levels of two stress hormones; cortisol and epinephrine, which suppress the body’s immune
system, will actually drop after a dose of laughter?
Source: www.funfactz.com/health-facts