1. Becton
Dickinson
5 Training Tips to Get The Most Out Of Your Workouts
By: Kellyann Sykora
Let’s start off with two very different scenarios:
Scenario #1: You faithfully pack your gym bag every evening and may go so far as to prepare healthy
food to ensure you are also living the “lifestyle” that compliments your exercise routine. Or, scenario
#2: You drag yourself to the gym once in awhile, promising yourself you’ll start coming more often.
No matter whether you fall into scenario one, two, or somewhere in between, put these five training
tips into practice to ensure every gym session is as beneficial and advantageous as possible!
Not Every Set or Workout Needs To Be as Hard as Possible
Treating every workout as if its your last doesn’t allow your body proper recovery time.
This crucial process between and after workouts is actually when the body becomes
stronger and more efficient at burning calories and fat. Recovery is anything from
complete non-exercise days, “active recovery” days (going for an easy walk, playing with the dogs or
playing in the yard with your kids) or days you merely only work at about 50-65% of your capacity. A
lack of rest and recovery will also decrease your immune system, make you more susceptible to weight
gain (due to the bodies need to fight stress) and increase your risk of injury. Exercising every day isn’t
necessarily detrimental; as long as a few of those days involve some type of recovery.
Complete Your Least Favorite Exercise First
Strength training or cardio; which one should you perform first? You have probably wondered this
and/or even consulted a fitness professional for guidance. While there are research-based reasons
backing up each mode, some professionals recommend doing the mode you most dislike first. Why?
Energy and motivation tend to be highest at the beginning of the workout; so why not tackle the part
you will most likely slack on or talk yourself out of when that energy starts to fall? The caveat to this
is if you are training for a particular event. In that case, complete the portion of the workout that is
most beneficial for that event first.
Use the Incline on Your Treadmill
This is a small change that yields large results. “As the incline increases, the muscles are forced to do
more work as the body must produce more power to propel itself not only forward but also against
gravity,” says Jason Fitzgerald, a USA Track & Field-certified coach and the founder of Strength
Running. Put plainly, you burn more calories and build more muscle by using an incline. Set it to a
minimum of 1.5% to beginning reaping benefits.
Squeeze Your Muscles at the Top of Each Lift
By making a conscious effort to squeeze at the top of each lift, you will recruit more muscle fibers as
well as break down more muscle tissue during each repetition. This small adaptation allows for
greater muscle growth to occur during the repair process; a key component in building strength,
increasing metabolism and providing energy.
Give a few of these tips a try to take your training regime to the next level. Want more training tips?
Contact Kellyann.sykora@bd.com to schedule a free assessment or training program.
BD Fitness Center Times
May 2016 Volume 1, Issue 9

2. Page 2
Snacking 101
By: Kellyann Sykora
There are two main schools of thought when it comes to snacking; the first
being that it usually only leads to a daily caloric surplus, or, snacking is
actually beneficial as it can prevent over-eating the wrong types of food at
meal-time or when extreme hunger strikes. If you love snacks and aren’t
planning on giving them up anytime soon, follow the guidelines below to
ensure your snacking is indeed helping and not harming your weight goals!
Assess Why You Want a Snack
Are you bored? Is it 3 p.m. and you usually eat at 3 p.m.? Are you tired?
When is the last time you drank water? Perhaps you are eating for
emotional reasons? The list of reasons we eat is endless, so your first step is
the decipher exactly why you are reaching for a snack.
When discussing snacking with clients, I often ask them what one of their
least favorite foods is, and upon their answer, ask them if they would eat
that when they feel the urge to snack. This is a bit extreme but drives the
point home that often we eat for reasons other than hunger. If you are
snacking for any of the above reasons, you are probably okay to wait until
the next meal or if you really must eat, choose a healthier snack.
Assess the Composition of the Snack
Fruit and vegetables are great options; however, adding a little protein to
those carbs is an even better idea. “Protein helps to slow the release of sugar
into the blood stream, which in turn prevents a big insulin spike” explains
Cheryl Forberg, R.D. “That spike can cause an energy crash and send you
searching for more food to nibble on. And protein is also more likely to keep
you feeling full.” Don’t forgo the fruit or vegetable all together; just add to it.
Assess if You Are Eating Faux Health Foods
Brace yourself- foods like granola, hummus and trail mix all have healthy
properties but can also be a source of added sugars and ingredients as well
as be hard to portion size. Look for snack packs of hummus, guacamole, trail
mix and granola to ensure your portions stay in check Also, when choosing a
bar, look for something that boasts 200 or fewer calories per bar, 5 or fewer
grams of sugar per 100 calories and at least 3 grams dietary fiber. For
granola, look for a variety that contains 200 or fewer calories, 6 or fewer
grams of sugar and at least 3 grams of dietary fiber per serving. Again, your
best bet is fruit and/or vegetables with protein or a thumb-size portion of
fat. Examples include an apple and almond butter, carrots and hummus or
guacamole, a handful of trail mix or fruit with string cheese.
If you are indeed snacking for the right reasons, go ahead, sit back, relax
and enjoy that mid-day break!
Roasted Red
Pepper Hummus
Pair with pita chips
or carrots and celery
for a healthy snack!
Ingredients:
-1 (4 ounce) jar roasted
red peppers (drained)
-1 (15 ounce) can
chickpeas, rinsed and
drained
-1/4 cup freshly
squeezed lemon juice
-2 cloves garlic, peeled
and minced
-1/4 cup tahini
-2 tablespoons extra-
virgin olive oil
-1 teaspoon crushed
red pepper flakes, more
or less to taste
-1/2 teaspoon kosher
or sea salt, more or less
to taste
-1/2 teaspoon freshly
ground black pepper
Instructions:
-Add chickpeas, roasted
peppers, lemon juice,
garlic, tahini, olive oil,
red pepper flakes, salt,
and pepper to a food
processor or blender.
-Pulse until pureed.
-If desired, drizzle with
olive oil just before
serving.
http://skinnyms.com/roasted-red-
pepper-hummus-recipe/

3. Go O’s!
Ever wondered how our beloved team got it’s start?
1953
On September 28, 1953, baseball's owners unanimously agreed upon the move of the St. Louis Browns
to Baltimore.
1954
The Orioles debut in the modern day game was not a stellar one, as they finished 54-100 and 57 games
back in the division. However, the love affair with the Birds had begun as the O's drew 1,060,910 fans
to their 67 home dates of their inaugural season.
1991
The Orioles wanted to make 1991 a "season to remember" and drew a club-record 2,252,783 fans as
they played their 38th and final season at Memorial Stadium.
1992
The dawn of a new era of Orioles baseball began as Camden Yards was introduced to the world. Despite
many comments about how hitter-friendly the park was, the first three games played there were low-
scoring shutouts with the O's winning two of them.
2012
The Baltimore Orioles reached the postseason for the first time in 15
years, winning their first playoff game in the first year of the extra
Wild Card team in each division.
2014
The Orioles 2014 season was topped with the club bringing home its first American League East pen-
nant since 1997.
2015
The Orioles finished at .500 or better for the fourth straight season for the first time since 1985.
2016
Keep watching to find out!
http://mlb.mlb.com/bal/history/timeline.jsp
___________________________________________________________________________________________________________________________________
Page 3
Volume 1, Issue 9
Another Reason To Eat Your Veggies
By: Kellyann Sykora
You’ve heard it at least a dozen times in the past few years; eat more plant-based proteins and
vegetables. Want the most bang for your buck when it comes to these two healthy staples? Add in these
protein-packed vegetables to get the best of both in a single serving!
 1 avocado - 10 grams
 1 cup broccoli - 5 grams
 1 cup spinach - 5 grams
 2 cups cooked kale - 5 grams
 1 cup boiled peas - 9 grams
 1 cup cooked sweet potato - 5 grams
 1 cup swiss chard - 3 grams
 1 cup collard greens - 4 grams
 1 large cob corn - 5 grams
 1 cup string beans - 2 grams
 1 cup mushrooms, shitake - 3.5 grams
 1 cup mushrooms, oyster - 5 grams

4. Fitness Center Member Programs and Services
Group Classes. Refer to our group fitness schedule for regularly scheduled
classes.
Massage Therapy. A great way to relieve stress. This service is available at
an additional fee.
Small Group Training. Don’t enjoy the group exercise class atmosphere
but like the motivation and structure of working out with others? SGT offers
a safe, effective and tailored workout in groups of 4-6 under the direct
supervision of our degreed professional. Additional fee’s apply.
Personal Training. Have a goal you’re training for, need an extra push or
just need new exercise ideas? Pair up with one of our personal trainers for
state-of-the-art, one-on-one attention. Your goals have never been so close.
Additional fee’s apply.
Incentive Programs. A fun and motivating way to learn new exercises,
challenge yourself and compete with or against co-workers for bragging
rights and prizes!
New Member FAQ’s
Who can become a member of the Fitness Center?
Fitness Center membership is open to all Becton Dickenson employees and contractors.
What costs are associated with membership?
BD Employees pay $8.77 per pay period through an automatic payroll deduction. Contractors pay $25 a month,
paid by cash, check or money order.
When is the Fitness Center open?
We are open Monday-Thursday from 6:00am-7:30pm and 6:00am-6:30pm on Friday. Sorry, we are closed on
weekends and company-recognized holidays.
What is involved in the enrollment procedure?
Becoming a member is quick and easy!
1. Complete the Member Registration packet, which includes an Informed Consent, Release of Liability form
and a Health History Questionnaire. If you have any pre-existing condition that would require medical
clearance, a Medical Consultation form must be completed before gaining membership.
2. 2. Drop your packet off at the Fitness Center, meet our staff and get an optional tour of the facility. We will
process your paperwork and email a Welcome letter.
3. Enjoy an optional Program Orientation where one of our degreed professionals will give you a complete facility
and equipment orientation, answer your fitness questions and provide you with further information on our
services and amenities.
Have a co-worker interested in Fitness Center membership?
Becton Dickinson
Fitness Center
Contact information:
Justin Dominick
Assistant Program
Manager
410-316-4363
Justin_Dominick@bd.com
Kellyann Sykora
Program Coordinator
410-316-4416
Kellyann_Sykora@bd.com
Location:
7 Loveton Circle
Sparks Glencoe, MD
21152
Professionally managed by
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