Healthbeat

H EALTH B EAT C i t y

o f

M o t i v a t e

W i l l i a m s b u r g

I n s p i r e

Williamsburg Farmers’ Market 10th Anniversary & the Benefits of Local Produce

Learn CPR Basics!

C o n n e c t

Parks & Recreation’s

Abdul Stewart Shares His Success Story

10 Ways to Get Fit Without a Gym Membership

Do you know where the nearest AED is located?

The Gadget Guru’s Guide Spring 2012

Spring

2012

F EA T UR 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

{Letter of Encouragement} Meet the Task Force Jodi Miller Health & Wellness Task Force Chair Information Resources Sub-Committee jmiller@williamsburgva.gov

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 nfurey@williamsburgva.gov or jmiller@williamsburgva.gov Best of health to you,

Jodi Miller

Jackie Herrmann Education Sub-Committee Chair jherrman@williamsburgva.gov Dana Jones Walking/Fitness Challenge Sub-Committee Chair djones@williamsburgva.gov Nichole Furey Information Resources Sub-Committee Chair nfurey@williamsburgva.gov Lori Rierson Information Resources lrierson@williamsburgva.gov Deby Middlebrook Walking/Fitness Challenge dmiddleb@williamsburgva.gov Derocke Croom Walking/Fitness Challenge dcroom@williamsburgva.gov Ed Schneider Education eschneid@williamsburgva.gov Emmanuel Watkins Walking/Fitness Challenge ewatkins@williamsburgva.gov Chris Powell Information Resources cpowell@williamsburgva.gov Lauri Springsteen Education lsprings@williamsburgva.gov Cyndee Floyd Education cfloyd@williamsburgva.gov Phyllis Rosen Walking/Fitness Challenge prosen@williamsburgva.gov Pat Dent Information Resources wdent@williamsburgva.gov Ed Kaczkowsky Information Resources ekaczkow@williamsburgva.gov

{Contributors}

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With spring just around the corner we asked our contributors what their favorite outdoor activity is and why?

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."

Pat Dent

―I enjoy hunting whenever I get a chance.

It’s relaxing and I enjoy being outdoors.‖

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.‖

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.‖

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.‖

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.‖

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.‖

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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 4 th.

See you on the Walking Trails…..

~ Dana Jones

Educational Seminars Update

We Want Your Input!

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

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???!

2012

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National Walking Day

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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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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!

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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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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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Free Diabetes Risk Assessment

Ma y

5

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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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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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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Run for the Dream Half Marathon & 8K

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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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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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Free Health Screening

Ju n e

2

Therapeutic Drumming Session

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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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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Healthy Recipe Contest

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Ju ly

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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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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

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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!

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

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

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!

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!

Market Schedule:

Preserves Green Space & Farmland

Saturdays March 31 - October 27 8:00 a.m. - 12:00 p.m.

Merchants Square

2012 Holiday Markets November 17 & 24, & December 8

8:30 a.m. - 12:30 p.m.

Merchants Square

Directions: 

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

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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.

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.

“I Confess!”

By Chris Powell

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.

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

Regular, single-patty hamburger without mayo or cheese Grilled chicken sandwich

Fried chicken sandwich Veggie burger Fried fish sandwich Garden salad with grilled chicken and low-fat dressing Salad with toppings such as bacon, cheese, and ranch dressing

Egg on a muffin

Breakfast burrito with steak

Baked potato or a side salad

French fries

Yogurt parfait

Milkshake

Grilled chicken strips

Chicken “nuggets” or tenders

Limiting cheese, mayo, and special sauces

Adding cheese, extra mayo, and special sauces

Cardiopulmonary Resuscitation Learn the Basics

By Ed Kaczkowky

―Have you ever wondered what you would do if a co-worker or family member went unconscious and stopped breathing?‖

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.

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

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Airway – clear obstructed airways

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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 lifethreatening 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 Stryker Building Municipal Building City Shop Filter Plant Waller Mill Police Department Fire Department WJCC Courthouse Chamber of Commerce

Lobby at the reception desk Entrance lobby Foyer 2nd floor elevator Employee Break Room Outside main control room (1st floor) Boathouse Vehicles Vehicles, apparatus, bike team First floor lobby, second floor lobby Rear of the building, before “walk the historic areas”

T h e Ga d ge t Gu id e

By Gadget Guru Chris Powell

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 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.

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.

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 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.

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.

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 “eyeopener” for me to see exactly how many calories I eat and how much I have to do to work it off!

Reaching Goals By

Weighted Strides

By Nichole Furey

“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.

Before 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

“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.

After

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.

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….

Avocado, Mango, and Pineapple Salad

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

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.

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 @ prosen@williamsburgva.gov) or after work walkers (Dana Jones @ ddjones@williamsburgva.gov). 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

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!

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.

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!

2

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.

3

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!

6

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.

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.

8

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.

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.

10

5

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!

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 situps. Do each exercise for 60 to 90 seconds; rest in between exercises as needed. Repeat the whole thing two or three times.

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!

{Fun & Games} 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.

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!

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.

Horoscopes provided by www.sparkpeople.com

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 highintensity 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.

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