Employee Wellness




Vitamin Newsletter 

Cigna's July Vitamin Newsletter


Fight Fat in Fifty Days

Employees who are enrolled in the challenge will come for their final check on August 26th or 27th from 7:00 a.m. until 3:00 p.m.


Wellness Insurance Discount Assessments

Assessments must be done once a year (August or December)

Assessment includes:

  • Blood Pressure less than 140/90
  • Total Cholesterol < 200 and HDL 40 or higher OR Cholesterol Ratio 4.5 : 1 or less
  • Height, Weight, and Body Index – Employee must have a BMI or 24.9 or less OR men with a body fat percent of 25% or less and women with a body fat percent of 31% or less
  • Non-Tobacco User for at least three months
August 14th 7:00 a.m. – 3:00 p.m.
August 15th 7:00 a.m. – 3:00 p.m.
August 20th 7:00 a.m. – 3:00 p.m.
Appointments are required! Call Jeannie at 301-533-4295 or Bev 301-533-4366 to schedule your appointment.


Carbon Monoxide Screening

This screening is mandatory for all employees who are enrolled in the GCMH health insurance plan.

You must prove that you are a non-smoker and have been for at least 3 months!

Screenings will be held in the Wellness Office during the following times:

August 12, 2014 6:00 a.m. – 3:30 p.m.
August 13, 2014 6:00 a.m. – 3:30 p.m.
August 18, 2014 7:00 a.m. – 4:00 p.m.

If you do not participate in the screening or fail the screening you will be considered a smoker and your health insurance premium will increase by 20%


GCMH Fitness Trail Open House

An outdoor opportunity for all ages has been restored and improved behind Garrett County Memorial Hospital. The Fitness Trail consists of a 3/4 mile path from the back parking lot of the Hospital, across the dam with the loop next to Pythian Avenue. The 1/2 mile loop includes a 10 Station Fitness System that instructs participants how to work-out in a safe effective manner. Each series provides stretching, strengthening and cardio-vascular work-outs to be included before, during, or after walking the trail.

Come see the new equipment, walk the trail, and WIN PRIZES!
Wednesday, July 23, 2014 at 3:30 p.m.
Across from the Wellness Center on Pythian Avenue
Participate in the walk and enter for your chance to win a $100 Gas Card!

Come see how your contributions were used! The Fitness Trail renovations were funded by the GCMH employees through their contributions to the We Help Achieve Tomorrow (WHAT) program. Lindsay Crawford helped with this project as part of a Girl Scout Gold Award Project. Wellness thanks Lindsay and her family for all their hard work on this project.


HIIT Workouts

HIIT is all the hype lately. According to a survey conducted by The American College of Sports Medicine, it’s one of the two top fitness trends for 2014 (the other being bodyweight training). So what’s this type of training all about? What is it with HIIT?

HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

Here are a few other benefits from HIIT.

1. Increases Your Metabolism
2. Quick and Convenient
3. No Equipment Necessary

HIIT training not only helps performance, it also improves the ability of the muscles to burn fat.

A typical HIIT workout usually lasts about 20-30 minutes. An example would be 5-10 high intensity sprints (working at a Level 8-9 on a perceived exertion chart) lasting 30-60 seconds interspersed with recovery intervals of 1-2 minutes of just walking (working at a Level 4-5).

0 – Nothing at all
0.5 – Just noticeable
1 – Very light
2 – Light
3 – Moderate
4 –   Somewhat heavy
5 – Heavy
7 – Very heavy
10 – Very, very heavy

Click here to find an example of a HIIT workout


Protect Your Skin

(FACTS FROM THE CDC just so you know that indoor tanning is NOT a better option)

Click here to learn The Burning Facts on Sun Screen


Using a tanning bed, booth, or sunlamp to get tan is called indoor tanning. Indoor tanning can cause skin cancers including melanoma (the deadliest type of skin cancer), basal cell carcinoma, and squamous cell carcinoma. Exposure to ultraviolet (UV) radiation also can cause cataracts and cancers of the eye (ocular melanoma).

Dangers of Indoor Tanning

Indoor tanning exposes users to two types of UV rays, UVA and UVB, which damage the skin and can lead to cancer. Indoor tanning is particularly dangerous for younger users; people who begin indoor tanning during adolescence or early adulthood have a higher risk of getting melanoma.

Every time you tan you increase your risk of getting skin cancer, including melanoma. Indoor tanning also—

  • Causes premature skin aging, like wrinkles and age spots.
  • Changes your skin texture.
  • Increases the risk of potentially blinding eye diseases, if eye protection is not used.

Facts About Indoor Tanning

Tanning indoors is not safer than tanning in the sun.

Indoor tanning and tanning outside are both dangerous. Although indoor tanning devices operate on a timer, the exposure to UV rays can vary based on the age and type of light bulbs. Indoor tanning is designed to give you high levels of UV radiation in a short time. You can get a burn from tanning indoors, and even a tan indicates damage to your skin.

A base tan is not a safe tan.

A tan is the body's response to injury from UV rays. A base tan does little to protect you from future damage to your skin caused by UV exposure. In fact, people who indoor tan are more likely to report getting sunburned.

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