Spotlight on Success

Garfield Sticks to His Game Plan - Both on and off the Clock

Spotlight on Success: Alexis

I have been a member of the HHS Health and Wellness Center for over three years and joined the Fedstrive program when it first was introduced because of the convenience and variety of programs it offers at no cost. When I first started working for the Federal Government in 2000, I got used to not being active during my lunch time by just eating lunch, staying at my cubicle, surfing the Internet, or even falling asleep for that one-hour break. After gaining about 30 lbs and needing to constantly purchase clothes for work or home and social events, I knew that I needed to change something. Not to mention, I started to find that I was getting tired and stressed during the weight gain period. In early spring of 2001, I decided to make a change to my routine.

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I joined the gym at the Parklawn building and started exercising during lunch three to five days a week. I have always been an active person and although I had another membership at a local gym, I wanted to remain active, increase my energy, and reduce my stress level throughout the workday. In addition, I have a family history of high cholesterol, so being active for one hour during a sedentary workday was important. Although exercise is an important part of my daily routine during the work week, I also needed to change the way I consumed unhealthy foods throughout the day. I incorporated more fruits and vegetables and water with my eating regimen -- from breakfast to dinner.

In 2004, I became a certified personal trainer and enjoy helping all types of individuals achieve their goals, because I have been in their shoes before. I exercise five days a week at the FedStrive Health and Wellness Center. I have taken several of the free group classes and have participated in -- and won -- some of the contests and challenges that have been offered within the Fedstrive program. I can say that at age 40, I am glad to be a part of the Fedstrive experience and it has helped me manage my overall health and well-being both at work and outside of work. I have more energy, maintained a reasonable weight, have reduced my stress level, and made great strides to reduce my cholesterol. Although I have normal wear and tear on body and getting old is not fun for me, it does not mean that I cannot take care of my body to achieve a youthful look and approach to life. As a result of exercising for at least one hour a day, I am able to participate in all types of sporting events, which require strength, power, speed, quickness, and agility. Not to mention, I still have the energy and stamina to dance and enjoy all types of social events outside of work. I have maintained 190lbs for over 10 years, but still want to lose about 10 lbs because of my age. I have incorporated exercise into my life and made excuses for myself, because I know that a little investment in exercise and good eating will help me in the long run.

Garfield Daley
Public Affairs Specialist, HHS/ASPA

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May is National Physical Fitness and Sports Month

Find Out More Below!

National Physical Fitness and Sports Month

FedStrive: What's In It for Me?

Find out what FedStrive can do for you.

Take your HRA today. Click here.

Are You Ready To Respond? Basic Life Support Classes at HHS

FedStrive now offers CPR and AED training! Call the FedStrive Occupational Health Center at 202-690-6070 for more details and registration.

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May 2012

What i Need to Know...

» My FedStrive

Special Event Schedule and Recipe of the Month

» Fit with FedStrive!

Exercise of the Month and the Wellness Center

» Work/Life Balance

Stress less and get through your to-do list

My FedStrive


An Important Message from HHS Deputy Secretary Bill Corr

Let’s hear what our Deputy Secretary has to say.
Learn more HERE.


Cycle Your Way to Better Health! Commuter Workshop and Bike to Work Day.

Interested in saving money, burning calories and arriving to work energized and ready to go? Bike commuting can do all these and more, and it's fun too!

Come join the Washington Area Bicyclist Association (WABA) on
Thursday, May 3, for a free Bike Commuting Workshop. Get helpful advice and answers to all your questions, plus free area bike maps, helpful safety tips, and info about WABA membership.

This workshop will cover the basics of choosing a bike, preparing for your ride, finding a route, sharing the road with cars, riding on trails, and more. Highlights include:

  • A 40-minute presentation and 20-minute Q & A with an expert bike educator
  • Free literature from WABA and partner organizations about events, safety and special offers
  • Free maps of DC and surrounding areas for all attendees (subject to availability)
  • Free League of American Bicyclists Commuter Manual for all attendees

This program will take place from 12 to 1 p.m. in Room 405A.

After receiving the proper prep at our workshop, kick off your new plan. Join more than 10,000 area commuters at Bike to Work Day on May 18. Bike to Work Day is a free event that celebrates bicycling as a clean, fun and healthy way to commute. Both new and experienced bicycle commuters throughout the Washington metropolitan region are invited to attend.

HHS participants will gather under the Farmer’s Market tent on the plaza at 7:45 a.m. before biking over en masse to the event site at Freedom Plaza (Pennsylvania Ave). Once we arrive, enjoy free food, drinks, raffles, and much more.

Event registration is required; sign up at http://www.biketoworkmetrodc.org before May 11th.

In preparing for Bike to Work Day, it is suggested to test ride your route before the event—perhaps on a weekend. Make sure to have your bike serviced at a bike shop and all necessary repairs made well in advance.

Mammography Screenings

Say "Yes, Mamm!" Mobile Van Mammography Screenings Available.

Studies show that women are being diagnosed with smaller tumors now than in past decades due in large part to earlier detection by mammograms. FedStrive has arranged for mammography screenings (offered by the George Washington University Hospital's mobile van). The screenings will take place (by appointment only) on Wednesday, May 9, from 9:15 a.m. to 3:30 p.m. at the Front Plaza of the Humphrey Building.

Federal employees and contractors are eligible to use this service if you meet the following criteria:

  • Are a woman age 40 or older
  • Have not had a mammogram in the past 12 months
  • Are not experiencing breast symptoms such as a lump or breast pain
  • Do not have breast implants
  • Have not been treated previously for breast cancer
  • Have a primary care physician (M.D. necessary)

Most insurance plans are accepted.

Call 202-741-3252 to schedule your appointment today. It is one of the best things you can do for yourself.

(Please have your insurance card and physician's name available when calling to make an appointment.)

Medical Care

The 3 O's: How to Prevent, Survive or Cope with Them

Do you know the difference between osteoporosis, osteoarthritis, and osteopenia? Do you have one of these conditions, or could you be at risk? Should you keep up with exercise? Is it okay for you to do sit-ups or lift weights?

Join FedStrive for a seminar on Thursday, May 10, and find out answers to these questions and more. Participants will receive free materials and will have the opportunity to practice office exercises that are appropriate for the "3 O’s."

This seminar will take place from 12 to 1 p.m. in Room 405A.

FOH Walk to Wellness

Take Steps—Literally—to Improve Your Health: Surgeon General's Walk to Wellness, May 16

Break out those walking shoes, and join FedStrive and U.S. Surgeon General Dr. Regina Benjamin as we keep the fun in fitness!

In support of National Physical Fitness and Sports Month, we are kicking off a monthly series of opportunities for you to take time during lunch to get moving. Whether you are in the mood for a casual stroll, or would like to step up your game with a good sprint, FedStrive has the perfect afternoon break for you.

The fun all begins on Wednesday, May 16, from 12 to 1 p.m. on the Independence Avenue Plaza of the Hubert H. Humphrey Building, 200 Independence Ave. SW, Washington, D.C.

Take in the lovely sights by enjoying an easy one-mile walk with the good company of your co-workers around the U.S. Capitol. After the walk, healthy barbeque will be available for purchase on the Plaza, courtesy of the HHS Café. Salads and veggie burgers will also be available.

For more information, visit http://fedstrive.foh.hhs.gov/event or contact fedstrive@foh.hhs.gov. Stay for tuned more details as we plan out fun fitness events for the months ahead.

Menopause Seminar

Pause to Consider. Menopause Seminar, May 17

In conjunction with Women’s Health Week, FedStrive supports women who are nearing or going through menopause. Join us on Thursday, May 17, for a "Menopause: Pause to Consider" class. Submit your anonymous questions via email at fedstrive@foh.hhs.gov, or add your questions to the drop box at one of the Health Units. In the class, your questions and concerns will be discussed anonymously. We will also share ideas for symptom relief and stress management. The session will conclude with a short relaxation practice.

This seminar will take place from 12 to 1 p.m. in Room 405A. You may also join this session via teleconference. Details are below:

Dial in: 866-802-9254

Passcode: 5209191


Summer Child Care: What Are My Options?

Summer is approaching, and many of us are making plans to keep the kids busy over the next few months. Identifying quality summer care requires smart questions and information to discern the best option.

Join FedStrive on Tuesday, May 22, and let us help you with the following:

  • Assessing your summer care needs
  • Finding summer camps
  • Preparing your child for camp
  • Exploring other summer care options
  • Reducing summer care costs
  • Researching summer options for teens

This seminar will take place from 12 to 1 p.m. in Room 405A.

Spring Asparagus and Lemon Fettuccine

FedStrive’s Recipe of the Month:
Spring Asparagus and Lemon Fettuccine

Don’t cut carbs! Believe it or not, the carb can be your friend! Carbohydrates are used to burn fat. In the absence of carbs, the body will break down protein, including muscle, to replace the energy your body gets from consuming carbohydrates. Here is a delicious way to add them to your diet:


½ pound uncooked fettuccine

2 tsp salted butter

2 tsp olive oil

1 pound uncooked asparagus, cut into 1-inch pieces

½ tsp table salt

¼ tsp black pepper

1 large egg

1 cup fat-free half-and-half

1 tsp cornstarch, mixed with 1 tablespoon water

¼ cup parsley, fresh, chopped

2 Tbsp grated Parmesan cheese

1 Tbsp lemon zest

2 Tbsp fresh lemon juice


  1. Cook pasta according to package directions; drain and keep warm.
  2. Meanwhile, place butter and oil in a large skillet; melt over medium heat. Add asparagus, sprinkle with salt and pepper and cook, stirring occasionally, until asparagus begins to brown, about 6 minutes; remove from skillet and set aside.
  3. In a small bowl, whisk together egg and half and half; add to skillet used to cook asparagus. Place skillet over medium heat; add cornstarch mixture and cook, stirring constantly, until thickened. Remove skillet from heat. Add pasta, asparagus and remaining ingredients to skillet; stir to combine and serve immediately. Yields about 1 ½ cups per serving.

Note: If using thick asparagus, peel the bottom of each stalk with a vegetable peeler and then slice each spear in half lengthwise to ensure they'll be properly cooked.

Discover additional healthy recipe ideas by joining our Weight Watchers at Work program. For more information, call us at 202-690-6070.

Fit with FedStrive!


X-Training: Bring Out the Athlete in You!

Tired of the same, stale fitness regimen? Break away from the norm and give your muscles a refresh!

X-Training is the perfect workout for increasing your strength, agility, and overall performance. With a combination of interval training, plyometric drills, and core exercises, this head-to-toe workout is sure to give you the results you seek.

Start your week off the right way; join us on Mondays from 11:50 a.m. to 12:35 p.m.

Overhead Press

FedStrive's Exercise of the Month: Overhead Press

Difficulty Level: Intermediate

Prime Movers/Muscles Worked: Anterior deltoid, triceps, trapezius

Beginning Position (best if started on a shoulder press rack):

  • Place bar on rests at a height at which when you slightly bend your knees, the bar is level with the top of your shoulders
  • Bend knees, step up to the bar, and grasp bar a little wider than shoulder width—with palms facing away from you
  • The bar should rest lightly on your collarbone (clavicle)
  • Keep your upper back straight
  • Keep a slight natural curve in your lower back
  • Lift bar off rack by slowly straightening your legs

Upward Movement Phase:

  • Push bar up to full arm extension
  • Keep elbows pointed out until arms are fully extended
  • Momentarily maintain weight above you with arms extended

Downward Movement Phase:

  • Lower bar slowly with control to your shoulder level
  • Repeat upward movement
  • At the completion of the set, slowly return the weight to rest on the rack

Take Your HRA Health Risk Appraisal

Wellness Center Info

HHH Building, Room #231-D
Monday through Friday, 5 a.m. to 9 p.m.
Fitness Class Schedule

If you are an HHS Federal employee located in the SW Complex, it's Go Time! You are eligible to receive a FREE one-year membership to the HHH Fitness Center. To learn how, click on the video to the right.

For more details on the FREE Fitness Center Membership Incentive Program, visit the It's GO Time page.

Work/Life Balance

Work and Family

The Juggling Act

Successfully managing work and family

Life as a working parent is a juggling act; especially when summertime activities kick into high gear. Put our strategies and vast provider network (please login using your personal screen name & password to access this feature) to work for you to help you get everything done. Because managing work and life can be a whole lot easier with a little help.

Thinking of how to tackle your home maintenance "to-do" list with less stress? Check out the helpful tips in this month's podcast featuring Brooke Gabbert from ServiceMagic, the nation's leading website connecting consumers with screened and approved local service professionals.

Communicating with Your Child

Communicating with Your Child

Tips for all ages

Everyone knows effective communication is the key to a strong relationship with your child. But getting started can sometimes be a little scary—no worries. Get age-specific tips for communicating with toddlers, school-age kids, and teens. Want more advice? Take advantage of our resources on communicating effectively.

New or expecting parent? Explore strategies to cope with the demands of new parenthood in this month's live webinar, "Transitioning to Parenthood."

Elderly Care

Strategies for Long-Distance Caregiving

Help is here!

If you live far away from an older loved one, you may have unique caregiving concerns. Our helpful tips can help you assess your loved one's needs and make suitable care arrangements. If you need assistance, we are always available to help you understand your options, and make informed choices. Contact us today.


Managing Your Money

Act now!

Making a dollar stretch these days is becoming a full-time job in and of itself. So, whether you’re living paycheck-to-paycheck or worried about debt, take action now before your financial situation goes from bad to worse. Learn how to get ahead by making a budget and laying out strategies to get out of debt.

FedStrive Newsletter Archives