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Just click on the picture below and it will take you to the newsletter.

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Whether you like to walk, run a few times a week, bike around the neighborhood or participate in triathalons, now is the best time of year to get outside and be active. It's also a good time to relax and enjoy, which oftentimes involves having an alcoholic beverage or two. And why shouldn't you? Everything in moderation.

But if you're looking for certain results from your physical activity program, there are a few things you should know about how alcohol affects the functions of the body and, likewise, athletic performance. Aerobic activity, such as biking or running, increases blood circulation and heart rate. When we exercise, our bodies require oxygen to energize the large muscle groups needed to perform. Alcohol can interfere with these innate functions because it slows down respiratory function, affecting body temperature and increasing risk of dehydration - all of which affect your aerobic performance.

Furthermore, alcohol is a diuretic and makes the kidneys produce more urine. Exercising soon after drinking alcohol can increase the dehydration effect because you sweat as your body temperature rises. Remember to stay hydrated before, during, and after you exercise to maintain the flow of blood throughout your body, which is essential for circulating oxygen and nutrients to your muscles.
What about alcohol and energy?
You guessed it. Alcohol interferes with the way your body makes energy. When you're metabolizing alcohol, or breaking it down, the liver can't produce as much glucose, which means your blood sugar level is low. Exercise requires high levels of sugar to give you energy. If your liver isn't producing enough glucose, your performance will be adversely affected. You may also find yourself lacking in strength and fatiguing faster because your body can't clear out the lactic acid as efficiently.

Alcohol can also impact how much muscle you're able to gain. Sleep and growth hormone production are essential for muscle growth. Over-drinking can disrupt both of these functions, making it hard to gain muscle. It could also reduce the amount of testosterone you have in your blood, which is the hormone you need to gain muscle.

You don't need to stop drinking to see results. But you do need to consider the negative effects too many cocktails may have on your athletic performance and long-term health.

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Whether you like to walk, run a few times a week, bike around the neighborhood or participate in triathalons, now is the best time of year to get outside and be active. It's also a good time to relax and enjoy, which oftentimes involves having an alcoholic beverage or two.

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Pets bring so much joy into our lives.  Whether their sizes are small or large, their hearts are always huge.  There are so many benefits from owning a pet which include boosting your mood, keeping you active, and relieving stress.  Many humane societies have a summer walk/runs.  Let's help out the fellow furry friends, support the local humane society groups, and get active in the meantime!  Find a local pet walk/run near you!

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Grace Stuever (Arbon Pittsburgh) silver medalist at the 2017 US Adult Figure Skating Championships in Gold Ladies Free Skate.

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Since the dawn of time, humans have relied on Mother Nature for food, shelter and, as it turns out, our sanity. Even so, modern Americans spend a sad amount of time outdoors: 1.5 hours a day during the week and 2.4 hours a day on the weekends. We're practically sealed off from the natural world most of our waking (and sleeping) hours - at a desk, on the couch, in the house, or behind the wheel. As scientists continue to study the adverse effects of this modern trend, it's no surprise that the benefits of spending time in the great outdoors are overwhelming.

Arguably one of the most important reasons to spend time outdoors is that it can drastically help alleviate symptoms of stress, which are a major cause of illness and disease in the United States. Not surprisingly, one of the biggest stressors for Americans is work. The third annual Work Stress Survey found that 83 percent of Americans are stressed about their jobs. Top stressors include heavy workload, low paychecks, frustration with coworkers or commutes, poor work-life balance, and a fear of being fired or laid off. And it's impacting our health as well.

Making time to escape to nature can actually help us perform our daily tasks more effectively, leading to improved work performance and satisfaction. That doesn't mean we need to travel to the Himalayas for a month-long trek into the wild; mini exposures to nature work, too. Try out a few of these activities to help you get back to nature and start stressing less.
Take a stroll
Walking outdoors can help reduce tension and anxiety just as effectively, and requires nothing more than a pair of sneakers. Involve your coworkers and organize a group walk.
Get your hands dirty
Gardening is a great way to slow down, soothe a frenzied mind, and reconnect with nature. It's also a good way to express your creativity, which research shows to be an effective strategy to control stress. Just make sure to plot out a space that you can reasonably maintain so you're not committing to something that will reverse the stress factor.
Take indoor tasks outdoors
Have some items on your to-do list? Whether its answering emails, sorting through the mail, reading the paper, or helping the kids with a project, make it a point to perform some of these tasks outside. The change of scenery will help refocus your mind and calm any tension associated with these tasks.
Take the dog out
Research shows that interacting with dogs affords multiple health benefits, including lower blood pressure and reduced stress. Not only are you getting outside, you're spending time with a furry friend who is always excited to see you, is never upset, and can even help you get past feelings of loneliness.
Practice being mindful
Miriam-Webster defines mindfulness as "the practice of maintaining a nonjudgmental state of ... complete awareness of one's thoughts, emotions, or experiences on a moment-to-moment basis." The results of multiple trials suggest that mindfulness meditation can help ease psychological stresses, including anxiety, depression, and pain. To practice, find a space outside - in the backyard, at the park, on a patio - to sit and be still. It's helpful to focus on a mantra to help quiet your mind. Examples include "I am calm and peaceful" or "I am grateful for the good things in my life."
Bring the outdoors in
Sometimes it's just not feasible to spend time in nature. In that case, there are easy ways to incorporate greenery into your indoor environment. At your desk, for example, post photos of nature scenes, change your screensaver to a landscape scene, and surround yourself with plants that don't require much upkeep.

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Since the dawn of time, humans have relied on Mother Nature for food, shelter and, as it turns out, our sanity. Even so, modern Americans spend a sad amount of time outdoors: 1.5 hours a day during the week and 2.4 hours a day on the weekends.

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Get Fit for the Summer! (May 15th- June 16th)

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Get Fit for the Summer! (May 15th- June 16th)

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Let's get outdoors and enjoy the summer months! Use the summer weight-loss challenge to drop a few pounds and get into some healthy habits to carry through the summer! Join a team and sign up with your local wellness champ or contact Rachel Krenik.

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Completed the Cherry Blossom 10 miler in DC on 4/2!! Some Cherry trees still in bloom.

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Just did a half marathon this past Sunday. Thinking about doing one this fall. Anyone else interested in running/training for one? If so I have a great website to go to for a training schedule. Look at some of the races on this website. Great time to start a new goal and push yourself to step outside your comfort zone!

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Half Marathon Guide - Directory of USA and International Half Marathons

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Guide to half marathons in the United States and around the world in 2014 and beyond, with race calendars, runner reviews, course maps, registration info and more.

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May 15th - June 16th Weight-loss challenge: Get fit for the summer!
July 1st-Sep. 30th Complete Health Assessment for the 90 day Bonus
July 27th-August 11th Summer Step Challenge
August 28th -September 8th Water Drinking Challenge
August - October: Biometric Screening
November 20th - Jan. 12th Weight-loss challenge: Maintain, Don't Gain

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Sleep. We all need it but few of us actually get enough of it.

It gets harder to fall and stay asleep the older we get.

Sleep will help improve your memory, reduce inflammation leading to heart disease, stroke and diabetes. It can spur creativity and sharpen your attention.

Tips Set a bedtime and stick to it Be wary of naps

A nap can be refreshing right after the fact, but it can also make sleeping through the night more difficult.

Fight off the urge to doze by doing something energizing: Yoga, a brisk walk, listening to upbeat music or even taking a cool shower.

Prep for the next day
Simple tasks like packing a lunch or laying out your clothes will help calm your mind before bedtime. Anything that doesn't require too much brainpower can be soothing and restful.
Don't eat big meals close to bedtime
Eating heavy foods close to bedtime is a definite sleep disturbance. Try sitting down to dinner early in the night, at least 2 hours before bedtime, to give your stomach time to digest. Spicy and acidic foods may cause heartburn and stomach issues.

Exercise regularly Cut down on caffeine

Many don't realize that caffeine can cause sleeping issues, even 10 to 12 hours after you've stopped drinking it. Consider avoiding it after noon or cutting down your consumption throughout the day.
Turn off your devices

Research suggests that we lose valuable sleep by being in front of a bright screen too close to bedtime. This type of light exposure can disrupt our natural body rhythms and inhibit melatonin release, which is a hormone that promotes sleep. Health experts recommend an electronic curfew of at least one hour before bedtime.

Going to bed at the same time every night will help your body know when it's time to sleep. To prevent tossing and turning, choose a time when you typically feel tired.

This is a no-brainer but it's always good to be reminded. As little as 20 to 30 minutes of daily physical activity, even broken up throughout the day, will help you sleep more deeply.

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Sleep. We all need it but few of us actually get enough of it. It gets harder to fall and stay asleep the older we get. Sleep will help improve your memory, reduce inflammation leading to heart disease, stroke and diabetes. It can spur creativity and sharpen your attention.

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Feel free to go to them for questions if you'd like to get involved!

Arbon:

TJ Jackson  NJ  Northeast

Denise Perri  CT  Northeast

Mike Cotterman  SC  Midsouth

Marilyn Hansen  NC  Midsouth

Valerie Harvey  FL  Southeast

Gardner Fisher  GA  Southeast

Dale Dill  GA  Southeast

Len LaPasso  MO  Northcentral

Logan Manchek  WI  Northcentral

Renee Kirk  WI  Northcentral

Craig Parsons  PA  Northcentral

James Alvarez  CA  West

DeDeMacon  WA  West

Jacob Hedlund  CO  West

Dubuque, IA:

Clint Hillary

Dawn Sheffer

Bridget Bodine

Jennifer Leonhart

Ryan Beggs

Horn Lake, MS:

Darrell Jackson

LaShana  Docher

Engineering:

Ben Wieberdink

Corporate, WI:

Rachel Krenik

Maggie Cain

Lou Lieberman

Kathy Greb

Mike Shaw

Todd Minter

Adam Rolfs

Micaela White

Tatjana Ward

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To submit proof of a completed activity within 90 days, log into your account at www.go365.com click on Quick Links or the envelope. It’s located at the top of the screen after you log in.

By clicking on Quick Links, then by clicking on Forms, you’re able to see the various activities you can submit your proof for. For example, an athletic event, blood donation, CPR certification, prevention activities, biometric screening and more!

By clicking on the envelope icon, you can attach any scanned in document and submit it right to the customer service team and they will upload it for you.

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Here are a few free or low cost options to start turning your steps into dollars!

Use a free app on your phone!  Samsung Health, Apple Health, or Moves work great.

You can get a stepping device to put on your wrist or keep in your pocket!  (You can also use your Go365 Bucks to purchase these!)

Jawbone Up Move:$9-$16 on Amazon

Misfit Flash or Link: $16-$30 on Amazon

Humana Pedometer (no smart phone needed): $15 or 1,250 Bucks

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Guide to Earning Points

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Just click on the hyperlink and it will take you to www.go365.com!

If you need to register, use your member ID number on the Go365 card you got in the mail.  New hires will be eligible for the program 30 days after their hire date.
If you forgot your username and password, just use the "forgot username and password" features on the website.
If you have any trouble getting in or need your member ID number, just contact Rachel Krenik at rkrenik@ritehite.com

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All full-time employees can join the wellness program and start taking in all the benefits!  Here are just a few reasons why you should join the fun:

Earn points by doing healthy activities, (like going to the doctor for regular check ups) and earn points that you can buy gift cards with!

Healthy activities can be exciting!  Find a buddy to walk with during lunch, after work, or on the weekends.  Start earning easy points by all the steps you can take!

If you have Rite-Hite insurance and you reach Silver Status (5,000 Points) you'll get the premium discount of $720!

Incorporating wellness into your life can help you catch medical problems early before they become costly and hard to reverse.

Prevent injuries and hospital visits by being strong and quick on your feet.

Increase your energy and daily engagement.

Boost your mood and be happy!