FMS Update – Spring 2008 - Federal Management Systems, Inc.

FMS Update
Spring 2008
DOS Bahamas Contract Awarded
Federal Management Systems, Inc. is proud to announce the
recent award of a five-year contract with the Department of
State for security and surveillance service in the Caribbean
island nation of the Bahamas. FMS has provided security
service to the American diplomatic mission in both Nassau
and Freeport in the Bahamas since 2002.
We congratulate the FMS Bahamas management team General Manager Henry Thurston and Guard Force
Commander Pedro Goodman - along with the entire security
team for their hard work and dedicated service.
The Cherry Blossoms in Full Bloom around the
Tidal Basin in Washington, D.C.
EMPLOYEE HIGHLIGHT
Federal Management Systems, Inc.
congratulates Cray Singletary, a member
of the FMS team at the U.S. Department
of State. At the end of 2007, she received
a glowing letter of commendation for her
work as an interdisciplinary team
member in establishing the Office of the
Director of U.S. Foreign Assistance.
According to the letter of commendation
from the Department of State: “Foreign
assistance is a strategic component of our
nation’s foreign policy. It is critical that
policy direction and oversight of foreign
assistance resources result in improved
security, increased trade, and just and
effective governance around the world.
“We [recognize] Ms. Singletary’s
outstanding accomplishment in making
the creation of the Office of the Director
of U.S. Foreign Assistance a success.”
FMS Curaçao Gives Back
FMS has long held the tradition of “giving back” to the local
community. One project site that proudly upholds this
tradition is FMS Curaçao. This outstanding FMS team has
chosen to focus on ways to help and enrich the lives of the
island’s children, especially those less economically fortunate.
Rather than have an extravagant staff Christmas/holiday
party, the FMS Curaçao staff decided to hold a party for
economically disadvantaged children from across the island.
Children from 50 Curaçao were invited into the FMS office
on December 22nd for food, fun, and presents.
DON’T FORGET U.S. Federal Income Taxes Are Due April 15th!
A Quarterly Publication of Federal Management Systems, Inc.
1
Spring 2008
FMSUpdate
Management in Focus:
At Federal Management Systems, Inc.,
the majority of our overseas contracts
involve providing security, surveillance,
and investigation services to government,
NGO, and commercial customers. In
order to provide effective service to our
many customers, our Security Officers
must be both perceptive and vigilant.
Even though actual incidents are rare,
officers must remain ever-watchful just in
case something might happen to pose a
threat to the lives or property of our
customers and other innocent civilians.
Being vigilant should not only be limited
to security contracts, however. All of us from those guarding embassies in Guyana
to those working in office cubicles in
Washington, D.C. - should be watchful of
possible threats in the workplace.
Terrorist activity, security breaches,
violent individuals, natural disasters, and
accidents can all pose significant threats to
both people and property within the
workplace, especially if they go unnoticed.
No matter what our position in the
workplace, we can all vigilantly scan the
work environment and use any of our five
senses to recognize potential threats. For
example, a few months ago, an FMS
Security Officer in Guyana smelled
something out of the ordinary and acted
on it immediately. Thanks to her
vigilance, a small fire was recognized and
put out before it became a serious threat
to our customers and the local
community.
Suspicious Activity
One thing we can all be on the look-out
for is suspicious activity. But what is suspicious
activity? In brief - anyone or anything that
looks out of the ordinary. The Air Force
Office of Special Investigations states that
“suspicious activity” can include:
1. Suspicious Persons, such as those who
look unfamiliar or out of place. When
noticing suspicious persons, it is helpful to
make note of many of their characteristics
in order to describe them to law
enforcement
officials.
These
characteristics include: hair, eye, and skin
The Importance of
Vigilance in the
Workplace
by Aubrey A. Stephenson
color; approximate age, weight, and height;
facial hair type, color, and length; type of
glasses, jewelry, scars, tattoos, and other
distinguishing features; color and style of
clothing, including shoes; characteristics of
speech; and identifying automobile features,
such as color, type, and license plate state and
number.
2. Surveillance, such as when an unfamiliar or
unauthorized person appears to observe or
record the activities of your workplace by using
cameras, taking notes, drawing diagrams,
making annotations on maps, or using
binoculars or other vision-enhancing devices.
3. Elicitation, such as when someone attempts
to gain information about you, your colleagues,
or your workplace via telephone, fax, mail, email, or in-person contact. This may also occur
in the form of “shoulder surfing” when a
coworker, visitor, or stranger lingers in your
workspace and appears to look over your
shoulder at your work or computer monitor.
4. Tests of Security, which occurs when others
attempt to breach the security of your
workplace in order to measure reaction times to
security breaches or to penetrate physical
security barriers or procedures. Others may
even engage in a practice or dry run of a
terrorist or criminal act without actually
committing the act in order to gauge future
success.
Taking Action
If you are vigilant and do notice suspicious
activity, what should you do? The Department
of Health and Human Services councils its
employees to be cautious when taking action
against suspicious persons: “If you see a
suspicious person in your building, ask if you
can help him/her. If the person has legitimate
business in the building, he/she will appreciate
your assistance. If not, ask the person to leave
the building, but only if you feel comfortable
doing so. If the person refuses to leave, notify
security. Be prepared to describe the person to
security… Office staff should exercise caution
when discussing/retrieving/handling sensitive
or valuable information and/or equipment in
front of visitors or strangers. If you observe a
suspicious person loitering in an office area, call
your supervisor or security.” (From Circular
2003-01-F.) Above all, if you are vigilant and
A Quarterly Publication of Federal Management Systems, Inc.
believe that you have observed suspicious
activity, notify you supervisor and
security immediately. Be prepared to
describe the suspicious activity and
individual(s) in detail.
SUSPICIOUS PACKAGES
Not only should you be vigilant of suspicious
individuals and activity in the workplace, but
you should also remain watchful of
suspicious packages received by your office,
even when received through normal
channels, such as the U.S. Postal Service and
FedEx. Even the most innocent-looking
packages can contain lethal dangers, such as
chemical agents or explosive devices.
In its Suspicious Packages and Mail Response
Checklist, the Department of Homeland
Security (DHS) advises that people should be
aware of the following characteristics of
suspicious packages: rigid or bulky; lopsided or
uneven; wrapped in string; badly written or misspelled
labels; generic or incorrect titles; excessive postage; no
postage; foreign writing, postage, or return address;
missing, nonsensical, or unknown return address;
leaks, stains, powders, or protruding materials; and
ticking, vibration, or other sounds.
If you encounter a suspicious package, DHS
advises:
1. Leave the mail piece or substance where it was
found. Do not disturb. Do not try to clean up the
substance.
2. Clear the immediate area of all persons and keep
others away.
3. Instruct people in the immediate area to wash
their hands and other exposed skin with soap
and water.
4. Direct these people to a designated area away
from the substance to wait further instruction.
5. List the names of the persons in the immediate
area of the mail piece or substance.
6. Cordon off the area immediately.
7. Shut down all equipment in the immediate area
and HVAC systems.
8. If possible without disturbing the mail piece or
substance, document: a description of it; its
location; the addressee’s name and address; and
the mailer’s name and address.
9. Contact and pass information to the appropriate
agency.
10. Take actions and make appropriate notifications
as directed or as published in your local
emergency plan.
2
FMS at DOJ-OJP by Terry Valladares, FMS DOJ Project Manager
FMS continues to provide outstanding program and management support services to the Department of JusticeOffice of Justice Programs (DOJ-OJP) under its blanket purchase agreement. Currently, the 20+ members of the
FMS on-site team are involved with various programs and activities at many of OJP’s Bureaus and Offices,
including the Office of Acquisition Management, the Human Resources Division, the National Institute of
Justice, the Office of Assistant Attorney General, the Office of the Comptroller, the Office for Victims of Crime,
the Office of Juvenile Justice and Delinquency Prevention, and the Office of the Chief Information Officer.
Tasks covered by FMS at DOJ include executive administrative support, meeting/conference planning and
logistics, travel management and planning, grant processing efficiency evaluation, coordinating electronic grant
closeout, scheduling, communications and mail management, HR and customer service support, invoice tracking,
managing audit databases, and assisting with the management of the CM Library System. FMS also provides
critical support for OJP’s Helping Outreach Programs to Expand (HOPE) through reviewing HOPE funding
application requests and helping to manage HOPE applicants and the application process.
FMS congratulates Ms. Kiana Teixeira, who recently received a certificate of appreciation from the Acting
Assistant Attorney General for her outstanding work on the FMIS2 Conversion Project and for her contributions
to the missions and goals of the Office of Justice Programs.
Pictured above: A recent FMS Employee Appreciation Luncheon for the hard-working staff of the FMS DOJ
project, including an address by the FMS President, Aubrey Stephenson (above left).
INDUSTRIAL SECURITY CORNER
Did you ever wonder why you need a clearance to do your job?
There is an urgent need by the government for a variety of goods and services. Many of these
goods and services have to be acquired from contractors such as FMS.
We know that the government has many secrets, typically in the form of classified information.
For contractors to do their job, they need access to some of these secrets. Well, no one gives up
secrets freely, but the government has no other option.
Thus, the National Industrial Security Program (NISP) was created to put policies and procedures in place to manage
how industry handles classified information. NISP determines who may be granted access to the nation’s secrets on a
need-to-know basis. Your clearance qualifies you for this access. This is the reason why you need a clearance to do
your job. And remember, if you lose it, you lose your job.
Protection of classified information is protection of national security.
FMSUpdate
Spring 2008
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Spring 2008
FMSUpdate
EXCELLENCE AT FMS:
Aubrey’s Café Dishes Up Tasty Treats
When you enter the headquarters compound of FMS
Guyana, you may notice orderly rows of neatly dressed
Security Officers, immaculately washed transport and
armored escort vehicles, and serious-minded supervisors
preparing their teams for their shifts. If you inhale deeply,
however, you may also notice something quite unexpected of
a top-class security firm - the delicious aroma of chicken,
rice, and pies wafting through the air.
Where do these delightfully appetizing smells come from?
Aubrey’s Café, of course! Aubrey’s Café is a take-away café
run by FMS Guyana that supplies fresh-cooked meals and
snacks to both FMS employees and the local community.
Since it opened in 1999, Aubrey’s has supplied hundreds of
FMS Security Officers with sumptuous sustenance before,
during, and after their shifts. Almost ten years ago, FMS
President Aubrey Stephenson and the FMS Guyana
management team found that providing officers with meals
would keep them alert and energetic during their eight-hour
shifts.
With its delicious fare and low prices, news of Aubrey’s Café
spread and members of the local community began to ask if
it could be opened to the public. A few years after its
inception, Aubrey’s opened to the public and went from an
employee service to a profitable business venture. It also
provides an invaluable service to the local community by
providing low-cost lunches to approximately 60-70 nearby
school students every day.
The café is under the highly capable management of the
FMS Canteen Coordinator Theresa Ridley, who has been
with Aubrey’s since 1999 and who previously owned her
own catering business. The rest of the exceptional team at
Aubrey’s is: Junior Supervisor Samantha Dowridge;
Cashiers Natasha Brhamdeow, Wonica Hunt, Jermaine
Humphrey, and Gregory Marshall; and Cooks Yonette
Lythcott, Wendy Porter, Donette Long, and Roann Mentis.
The café supplies a wide range of freshly cooked lunch and
dinner meals, including: fried chicken, cook-up rice,
vegetable chow mein, split pea soup, pepperpot,
metagee(stew) with dumplings, baked macaroni and cheese
with chicken, okra and salt fish, and calaloo with ckicken
and dhal. Aubrey’s also provides a wide range of original
snacks, such as pizza, hamburgers, cheese scones, fruitcakes,
cream horns, and some of the most delicious fresh-baked
bread you can imagine.
If you ever find yourself in Georgetown, Guyana with a
rumbling stomach, make your way to Aubrey’s Café. It’s
well worth it!
In Our Next Issue: A Delicious Recipe from Aubrey’s Café!
A Quarterly Publication of Federal Management Systems, Inc.
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LANG SPEAKS AT DOJ
Let’s Meet…
Last November, FMS employee Jay Lang
was asked to speak at the American
Indian/Alaska Native Heritage Month
Celebration for the Department of Justice
Office of Justice Programs (OJP). This
important interagency event was attended
by OJP staff and members of the White
House
Intergovernmental
Affairs
Executive Working Group, which includes
members from the Departments of Health
and Human Services, the Interior,
Homeland
Security,
Commerce,
Education, Energy, and Housing and
Urban Development and from the
Environmental Protection Agency, the
General Services Administration, the
Small Business Administration, and the
Advisory
Council
on
Historic
Preservation.
One of the primary functions of the
American Indian/Alaska Native Heritage
Month Celebration was to introduce an
online training program developed to give
federal employees a better understanding
of Tribal Affairs. When Lang began
working at OJP, he had a very limited
knowledge of this topic, but with hands-on
training and reading, and most
importantly, working on the development
of the training program, he was a primary
candidate to show that those who
possessed limited knowledge can learn
easily from this training program and gain
a new-found respect for cultures that most
know little about. This online training
program, entitled “Working Effectively
with Tribal Governments,” is available to
all at no charge until April 30 at
www.golearn.gov.
Jay Lang (below) has worked for FMS since
February 2007 and is a Program Support Specialist
for DOJ, providing executive administrative support
to the (Acting) Assistant Attorney General and a
Senior Advisor for Tribal Affairs in the Office of the
Assistant Attorney General.
George Stephenson, FMS Controller
FMSUpdate
Spring 2008
In each issue of Update, we will introduce
you to one of the outstanding members
of our team at FMS Headquarters. This
issue, we introduce you to George
Stephenson, the FMS Controller.
The FMS leadership team has known
George for years and watched him grow
up in the company, from the day he
started as a part-time student intern
more than a decade ago until his highprofile role as Controller today. Update
recently caught up with George
Stephenson at his office in Washington,
D.C.
Update: Thank you for agreeing to let us profile you in the newsletter,
George. First, what do your duties and responsibilities as FMS
Controller entail?
Stephenson: At FMS, I manage financial affairs of the organization
and prepare financial analyses for operations, such as interim and
final statements with supporting schedules. I review financial plans
and policies in relationship with lending institutions. I also supervise
general accounting, internal audits, costs, and budgetary controls.
Update: When were you hired by FMS?
Stephenson: I was hired by FMS the day I was born! Seriously, I
worked part-time for FMS while I was in high school and college.
Then I started working full time in 2000.
Update: Have you always lived in the Washington, D.C. area?
Stephenson: Yes. I have.
Update: George, what do you like most about working at FMS?
Stephenson: Well, the broad experiences and responsibilities
available, the opportunity to further one’s education, and the
opportunity to take on different roles in the various services Federal
Management Systems, Inc. provides. FMS encourages all employees
to be business facilitators - to seek out opportunities within their
agencies, which also fosters personal growth and the growth of FMS.
This creates confidence and trust in customers and colleagues. I also
like the FMS weekly reports, which identify new ideas for customer
operations, changes in job designs, potential gaps in performance, or
professional training needed.
Update: When you’re not here at FMS, how do you like to spend your
free time?
Stephenson: I have my own basketball and flag football teams for the
fall and winter months. During the spring, I start my vegetable
garden, passed down to me by my father and his brothers. In the
summer, I like to visit my family in Guyana, New York, New Jersey,
and Georgia.
Update: Finally, George, how can FMS employees and customers best
reach you if they need to contact you?
Stephenson: I am in the office from 7:30am to 6:00pm. I prefer to be
contacted via email at [email protected].
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Spring 2008
FMSUpdate
Starting an Exercise Program
by Pauline E. Azore, R.N.
The latest group of holidays have
come and gone. We all tried our best
to maintain an exercise routine. If you
were one of the successful ones,
congratulations! Most of us tried, but,
sadly, met with less success. With all
the holiday activities that we were
obligated to attend, we just could not
find the time to exercise. If you are in
this group, fear not! You are now
ready to start your exercise program and not a day too soon. Ladies, you
will be ready for the mid-rifts and
waist synching summer dresses.
Gentlemen, you will be able to walk
freely on any beach without having to
hold your stomachs. Most of all, we
will all be on our way to healthier and
more productive lifestyles.
The significance of regular exercise
cannot be overstated. Regular
exercise has been proven beneficial in
many areas including, but not limited
to:
! reduced risk of heart attack, stroke,
osteoporosis, and diabetes
! weight loss and weight maintenance
! controlled cholesterol and blood pressure
levels
! more efficient lung function
! reduced feelings of anxiety and
depression that are not of a clinical
nature
! lowered stress, which has been
associated with many life-threatening
illnesses
! increased energy levels and overall well
being
! healthier bones, muscles, and joints
! improved flexibility
Before You Begin
It is imperative that you consult with
your medical physician before you
begin any exercise program. This is
especially important if you have not
engaged in regular exercise in the past
or if you are over forty years old. Your
doctor will examine you and use
information that you provide about
yourself to determine what forms of
physical activity you can safely
participate in and when you can begin
your exercise program.
Beginning and maintaining a regular
exercise program requires a firm
commitment of time and energy. In
our hectic lives where many of us are
juggling the responsibilities of work,
family, and sometimes school, this can
be quite challenging. Sometimes it
requires a major life-style change.
However, because regular exercise is so
important to our well-being, we have to
find a way to incorporate it into our
daily routine. There are significant
health benefits to be obtained by just
exercising in multiple five- to tenminute segments throughout the day.
Components that must be included in a
complete exercise program include:
! flexibility exercises, such as stretching, to
provide better movement for your joints;
! strength conditioning obtained through
using certain machines and weights,
which, when used effectively, will
strengthen muscles and improve their
function; and
! aerobic exercises, which are important for
heart health and include brisk walking,
walking up stairs, swimming, dancing,
and bicycling.
When you begin an exercise program,
you must establish clear, realistic, and
measurable short-term and long-term
goals. For example, if your goal is to
lose weight, you must weigh yourself
before you begin your program and
then at regularly scheduled intervals so
that you can monitor your progress
and make necessary adjustments.
Once you have established your goals,
begin thinking about what kinds of
activities you enjoy. If you enjoy and
are enthusiastic about the exercises you
choose, you are more likely to sustain
your program on a long-term basis.
You may have to experiment with
different kinds of activities before you
make this decision to determine which
ones you enjoy most.
A Quarterly Publication of Federal Management Systems, Inc.
Some activities to consider include:
walking, running, bicycling, basketball,
tennis, swimming, dancing, and
soccer. Consider also, are you an
indoor or an outdoor person? Do you
prefer to exercise in the privacy of
your home or are you someone who
would do better in a group or with a
partner? Check with family members
or colleagues at work, church, or other
places to try to find an exercise partner
or to organize a small exercise group.
Affordable Exercise
One of the concerns frequently voiced
by those contemplating an exercise
program is that they do not have the
financial
means
to
purchase
equipment or to join a health club.
Please remember that you do not need
expensive equipment or a fancy gym.
Some inexpensive but very effective
pieces
of
equipment
include:
removable hand or leg weights, jump
ropes, a basic step (for aerobic
exercises), different sized rubber balls,
and a hoola-hoop, preferably a
weighted one. There are also many
lower-priced treadmills and stationary
bikes on the market, which work very
well.
There are several simple, no/low cost
changes that you can make to
incorporate exercise into your daily
life. Some of these changes include:
using stairs instead of elevators when possible;
parking in well lit areas further away from
your destination and walking to your
destination; getting off the bus a few blocks
away and walking the remainder of the
distance; using cordless phones at home and in
the office and moving around as you talk; and
using the manual controls on your television
and stereo equipment and even hiding the
remote.
Designing Your Program
You have done the legwork; you are
now ready to design an exercise
program to fit your needs. Consider
continued on page 7
6
A New Year for Curacao
Martha Earns Top Honor
The end of the year is an exciting (and noisy) time
in the Netherlands Antilles island of Curaçao,
where fireworks are the order of the day.
Fireworks are lit outside many offices throughout
the day and outside many homes at midnight.
Pictured below are fireworks being lit on the street
outside the FMS Curaçao office.
FMS congratulates Mr. Eldon Martha, recipient
of the FMS Curaçao Employee of the Year
Award for 2007. (Pictured above right with FMS
General Manager Eugene Middelhof.) Martha is
a Driver for the security service project and has
worked for FMS since 2001.
Great job, Eldon!
STARTING AN EXERCISE PROGRAM continued from page 6
what you need for each of the three components for a complete exercise program. First, exercises to make muscles
stronger could include: push-ups, pull-ups, running, in-line skating, and bike riding. Next, exercises that improve
flexibility could include: gymnastics, dancing, martial arts, yoga, and stretching, such as touching your toes or sidestretching. Finally, aerobic exercises to strengthen the heart and improve lung function could include: basketball,
soccer, tennis, bicycling, jogging, dancing, swimming, running, ice skating, and in-line skating.
If you are exercising on your own, be sure to learn the appropriate way to execute your chosen form of exercise before
you begin. You can do this by obtaining exercise videos or DVDs from the library and watching them carefully to learn
the correct techniques. If you are working with an instructor, follow their directions and learn the correct form.
Frequency and Duration
There are several schools of thought regarding frequency and duration of exercise. One school suggests that the frequency
of exercise depends on your goals. Another school of thought suggests that you space your exercise routines at least two
days apart to allow muscles to recover from the rigors of exercise and to prevent injury. The most common
recommendation is a minimum of three times a week, especially for beginners. It is strongly suggested that you stay as
active as possible on the days that you don’t formally exercise. The U.S. Surgeon General recommends that adults engage
in physical activity for 30 minutes on most days of the week, which can be accomplished in shorter increments over the
course of the day. The ultimate goal should be 180 minutes of moderate to intense exercise activity per week. Your
personal physician may also have a say in this matter.
Intensity
Most beginners’ guides to exercise suggest starting the actual exercise phase at a moderate intensity. The Centers for
Disease Control and Prevention’s definition of moderate intensity is for your heart rate to be at 50%-70% of your maximum
heart rate. To estimate your maximum heart rate, you must subtract your age from 220. If you are 40 years old, then
your maximum heart rate would be 180, meaning that a moderate intensity workout would be achieved with a heart rate
between 90 and 126. The American Heart Association recommends at least 30 minutes of moderate intensity physical
activity, such as walking, on most days of the week. Start out slowly and then gradually increase the frequency, duration,
FMSUpdate
Spring 2008
7
FMS Guyana General Manager Weds
Please join Federal Management Systems, Inc. in congratulating
FMS Guyana General Manager, Troy Valladares, on his recent
nuptials.
Troy told Update: “In a simple but
meaningful ceremony on January
15, 2008, I tied the knot with the
woman of my dreams, my high
school sweetheart, and friend of
sixteen years, Lisa Persaud.”
We wish you many years of love,
health, wealth, and happiness, Troy
and Lisa!
ABOUT FMS UPDATE
FMS Update is a quarterly
publication of Federal
Management Systems, Inc.
for FMS employees,
customers, colleagues, and
friends. Issues are published
seasonally (autumn, winter,
spring, and summer) in both
paper and digital formats
and are typically four to
eight pages long. The main
focus of Update is to share
information about FMS
contracts, administrative
issues, employee recognition
and news, and management
concepts. If space allows,
additional articles of interest
to employees and customers
may also appear.
If you would like to submit
an article, photograph, or
other item of interest to FMS
Update, please e-mail it to
your Project Manager or to
[email protected].
All photos submitted must
be in a digital format (such
as a .jpeg file) and must have
a resolution of at least
600dpi.
Submissions for the next
FMS Update are due by May
1st. All submissions welcome!
DOS PROJECT ANNOUNCES
AWARD WINNERS
Federal Management Systems, Inc.
congratulates the following members
of the FMS team who have recently
won Employee Appreciation Awards
for their outstanding performance on
the Department of State contract:
Angela Alverson, Dawn Bishop, Sharon
Devonish-Primus, Pollentia Douglas,
Nancy Garcia, Venus Gordon, Octavia
Freeman, Sherry Garner, Sean Hatton,
Katrina Holsendoff, Tyra Hunt, Jenny
Joyner, Charles King, Mary Lark, Paul
McClam, Robbie Morton, Lashell
Nesmith-Peterson, Brian Pharr, Malika
Rungsithum, Lakesha Smoot, Nicholas
Stephenson, Blondell Taylor, D’End
Thomas, and Jodi Ann Walker.
OUTSTANDING JOB, EVERYONE!
NEW HIRES FOR FMS AT DOS
FMS welcomes the following new
employees to the Department of State
contract:
Augustina Betters, Thad Bhoddous,
Marshall Brazil, Ivan Cook, Tyesha
Copeland, Kharmel Day, Teasa
Harrington, Julian Jasper, Ernest
Jefferson, Gregory Raidford, Paula Ross,
Myesa Toms, and Jenel Williams
A Quarterly Publication of Federal Management Systems, Inc.
EXERCISE PROGRAM continued from p.7
and intensity of your exercise routine.
Warming Up & Cooling Down
Warm-up exercises are an important
activity because they prepare your body
for more strenuous exercise and lead to a
more efficient workout. They also
decrease the incidence of injury. Running
in place or walking slowly for five minutes
before you begin exercising are effective
warm-up activities. Some stretching can
be included as part of a warm-up routine.
Cooling-down
exercises,
such
as
stretching, should be done after any
strenuous exercise routine because they
literally cool your body down. These
exercises can be as simple as reducing
your speed on the treadmill until your
breathing and heart rate slow to an
almost normal rate.
The key to obtaining positive results from
your exercise program is to be consistent.
Once you have established a routine,
make it a part of your everyday life. If you
miss a day, get back on track as soon as
possible and be patient. There may be
some immediate benefits, but ultimate
success will be seen over a longer period
of time.
Stay committed and you will enjoy the
multiple benefits of regular exercise. You
will have more energy, be more
productive, be less stressed, and generally
enjoy a better quality of life. But, above
all, have fun!
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