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INSIDE THIS ISSUE: Wellness Program


This Months Calendar 2 Next Months Items


For Your Information


Walking Groups


Health Beat


How many calories


Office Exercises


Oh, one more thing




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CFMC Wellness Program: will cook burgers (veggie and beef) with or without This has been so success- cheese, brats, served with your choice of chips and a ful that we are going to dessert (you can purchase extend this for another a soda for an additional month. Thank you to all $0.50 if you would like) our regulars and hope for the small price of that you are enjoying some of the special treats $5.00 per meal. You can make it easy and purchase that we have been offerall four lunches with a ing. We plan to continue $20.00 bill and we will to serve one “surprise” keep tabs for you. each Wednesday with What will the money be your lunch. And remember that the profit will be used for: The profit from going towards our Christ- these lunches will go towards our Christmas Banmas Banquet so please quet. Which will help continue your support make it even more special and put your orders in and grand for us all... early… How will it work: Monday What is new: HR came up afternoon or Tuesday morning we will have a with the idea of having a new menu form sent to cook out for lunch every you. You can place your week. We are planning order to HR before some special new sandwiches and meats for your 10:30am on Wednesday. Lunch will be ready acpleasures. So make sure cording to when you indithat you look for the cated on the form. Opmenu that will go out on tions are 11:00am, Monday or Tuesday morning with what is new 11:15am, 11:30 am, 11:45 am, 12:00pm and also this week... 12:15pm. So not to waste When will this bee going on: Every Wednesday we any food, only orders be-

Worker Bees Grill:

fore 11:00am will be cooked. So do not wait until the last minute to decide. Get your form in! Where do we go: You may pick up your lunch out back off the porch. The grill and table with all the condiments will be set up back there. Drinks are not included. We also have tables and chairs outside for your enjoyment as well. Is the menu always the same: No, we have been changing it up each week. Either some big or something small. Make sure that you read the new menu form each week for what we have to offer that week. Please do not use an older form... Why are we doing this: It is great to see people enjoying lunch outside on a beautiful Colorado day. Hence, we added the tent and tables and chairs. So don't order out, meet up with friends and have an enjoyable lunch out on the back patio. See you there...


September Events: 2nd—CFMC is Closed, Labor Day


4th—Worker Bees Grill Lunch (order by 10:30am)








5th—Bronco’s Day at CFMC, lunch is provided — Wear Orange!








11th—Worker Bees Grill Lunch (order by 10:30am) 11th—Patriots Day








13th—Pay Day 18th—Worker Bees Grill Lunch (order by 10:30am)

15 22

16 23

17 24

18 25

19 26

20 27

21 28

22nd—Autumn Begins 25th—Worker Bees Grill Lunch (order by 10:30am) 27th—Pay Day 29th—Race for the Cure



Heads Up: Info for next month to put on your calendars October: 11th—Pay Day 14th—Columbus Day 16th—Bosses Day 17th—Wear Something Gaudy Day (Breakfast to be served) 25th—Pay Day 31st—Halloween Pot Luck Luncheon and Costume Party


For Your Information CFMC: As we approach the fall/ winter, we would like to get some ideas from all of you as to what activities you would like to see or do from October to April? We can continue the walking program over the fall and as long as it is not too cold or wet outside, but is there something else or more that we can do? Starting in October, we would like to roll out a whole new line of activates that will both be fun and beneficial to us all. Bowling, Skiing, Ice Skating, Sledding, Weight Training, Basketball etc…

Please send your suggest to either Scott or Cary and we will put them all together and try and get programs set up, activities on their way and groups of people to go out and stay healthy. I know for a fact that I would love to see the skiing group get together a few times this coming year. Loveland is having a great deal right now on a four pack of tickets, four day tickets for $129. That ends up being half the price of a regular day ticket if you buy the four pack.

Nikki R is getting the bowling group involved once again and if you would like to join that group please contact Nikki directly. This is your chance to speak up and do some of the things you want to do. You may be surprised at how many other people are out there who may want to do the same thing…—Skiing—Any activity—Bowling

Walking Groups: Race for the Cure WOW!, You guys ROCK! We are starting to see more people walking than we did the month before and that is just wonderful to see. Keep it up! Can you believe that we only have one more month of the walking program? Those of you who have really stepped up and stayed consistent, we are so proud of you. I know that sometimes work gets in the way and it is hard to get out there everyday, but many of you have made it a habit to do it no matter what. As we start into the cooler days, weeks and months, I hope that we see more people getting out there, away from their desk and busy

meetings to get some fresh air and sun shine. We only have one more month to go, so don't quit now… We have a good group of people who are going to Race for The Cure on September 29th. Our walk begins at 8:00am and if anyone is still interested in joining us, you may go to the Susan G Komen website and sign up under “CFMC 10,000 Steps” Team. Price is $35 per adult. We are planning on meeting before hand and looking to find a place to go for brunch afterwards if anyone would like to join us. Even if you are not walking, you can come on downtown, cheer on those who are walking and show your support that way. Be sure to wear pink in support of all the other breast can-

cer survivors. So mark your calendars, Sunday September 29th 8:00am at the Pepsi Center, is where this all will be taking place. If you have any questions, please contact Scott Elliott.



Health Beat: Kaiser Health Info Dale Gordon went to his Kaiser Permanente medical office with a swollen knee. He went home with a colorectal cancer test when his physician assistant noticed he was overdue for screening.

A commitment to prevention

Not only did Gordon have colon cancer, but also further tests revealed a large tumor inside his left kidney.

Kaiser Permanente is also proactive in having our members screened for colorectal, cervical, and breast cancer. In fact, the National Committee for Quality Assurance (NCQA) reports that our breast cancer screening rates for women are tops in the nation.

His cancer was caught in the early stages, and though 1 kidney and 1 foot of his colon were removed, he has fully recovered. As Gordon’s story shows, if you or a loved one faces cancer, you can rest assured that Kaiser Permanente’s coordinated approach to care begins long before diagnosis and continues well after recovery. Every day, we make a commitment to beat cancer and save lives. With earlier detection, cutting-edge research, and excellent personalized care, delivered with compassion, Kaiser Permanente helps you navigate cancer. Here’s how:

Living healthy and learning early is the best medicine. We surround you with the tools and support you need to minimize your risk for serious disease.

A commitment to total care Kaiser Permanente takes a multidisciplinary approach to your care, meaning that members of your coordinated care team examine your condition from all angles. And we’re continually adding to the tools we employ — including robotically assisted surgery in some areas and a system of treatment that

matches proven chemotherapy regimens based on current research to members’ own medical needs. This coordinated view of your options may, in some cases, also lead to clinical trials. A commitment for life As a member of Kaiser Permanente, you’re never alone. We offer ongoing screenings, physical therapies, and spiritual and emotional support after cancer. We also offer classes and workshops that explore techniques for coping and stress management, options for a healthy diet, and exercise routines. Some classes may require a fee.

How many calories will I burn?: by Amby Burfoot Two weeks ago, I began planning an update to a Walking v. Running calorie-burn article that I had written for Runner’s World magazine in 2005. When that article subsequently appeared on the website, it attracted a lot of interest and comments. Some of those comments displayed the widespread confusion and outright disbelief that’s common to this topic. Most people believe that walking one mile and running one mile burn the same number of calories. You know, a mile is a mile is a mile. Sounds reasonable. But it doesn't hold up to scientific scrutiny. So I thought I’d write another blog post to clarify the confusion as much as I can. Fortunately, I got some help. A group of researchers from California State University have just published a new Run v. Walk paper. It’s the best one yet, and it con-

firms (to a very high degree) the data I presented in 2005, which was mostly based on this paper. Even better, this group of investigators have included the “after burn” in their calculations. That’s a first. It’s also entirely appropriate. Whether you finish your workout by collapsing on the grass, drinking a smoothie, or taking a shower, your body continues burning more-calories-than-usual until it returns to its basal metabolic rate. These calories are “free,” yet real. Lastly, I like to produce calorie-burn charts that adjust to your body weight. Here’s a very simple chart that lets you compute your personal calorie-burn per mile per pound.




.57 x wt in lbs .72 x wt in lbs


.03 x wt in lbs .07 x wt in lbs

To use the above, simply multiply your weight (in pounds) by the number shown. For example, if you weigh 188 lbs, you will burn about 107 calories (188 * .57) when you walk a mile, and about 135 calories (188 * .72) when you run a mile. As you can see, running a mile burns roughly 26 percent more calories than walking a mile. Running a minute (or 30 minutes, or an hour, etc.) burns roughly 2.3 times more calories than the same total time spent walking.



Office Exercises: If you have trouble staying fit at work, these office exercises are a great way to keep your body moving right at your desk. The moves here involving stretching and strengthening your body, all within the comfort of your office chair. This workout doesn't take the place of traditional strength training, but offers you a way to keep your blood moving if you can't get away from your desk. Precautions See your doctor before trying this workout if you have any injuries, illnesses or other conditions. Make

sure the chair you use is stable. If you have wheels, push it against a wall to make sure it won't roll away. Equipment Needed A chair and a water bottle or lightmedium dumbbell. Chair Squat: While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2-3 seconds, stand all the way up and repeat for 16 reps. Dips: Make sure chair is stable and place hands next to hips. Move hips

in front of chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps. One-Leg Squat: Make sure the chair is stable and take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance. Lower and repeat, only coming a few inches off the chair for 12 reps. Repeat on the other side.

Oh, and one more thing...: 1. If your badge expires or if your job title changes, you will need to contact HR to get a new badge made for you. Please contact Scott or Cary to schedule a time. 2. There has been a lot of people here at CFMC who have traveled the globe in the last year. And I know some of you have incredible pictures that you would love to share with everyone. So if you are interested in putting a presentation/slide show together, I will schedule a few brown bag lunches for any-

one to come and see and hear about some of travels people have done. Please contact email Scott if you are interested. We are looking at doing this the first part of October 2013. 3.

For ALL USPS - Please put the contract, activity code and project number on the bottom left hand corner of the envelope. CFMC does not process personal USPS mail. ALL items that are to be mailed that day will need to be in the proper outgoing mail boxes by 3:00pm. If you put mail in the outgoing mailbox after 3:00pm, it will go out the following business day.


For personal UPS – To put a request in for personal UPS delivery, please provide the following: Name of person to send it to, their address, their telephone number, whether it is to be shipped ground or 2 day or overnight and who the package is from. CFMC will process personal UPS packages for you, but without a name attached to it, I will not be processed. Be aware that at the end of the month FS will send you a bill requesting you to pay for your package. 5. For ALL UPS - packages are being picked up earlier now‌ by 3:40pm every day. Please make this change for scheduled pick ups.

September 2013 All Together Now Wellness Newsletter  

All Together Now

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