1. Becton
Dickinson
What it Really Takes to Get the Core of Your Dreams
By: Kellyann Sykora
You’ve tried every late night infomercial product on the planet and still don’t have a well-sculpted and
beach-worthy core. Before you give up on your efforts all together, check out these four potential
reasons you may still be flipping channels instead of showing off at the beach!
Are You Including Weight Training?
Weight training, predominantly those targeting larger muscle groups, have been proven to burn more
fat and calories, as well as rev up your metabolism greater than traditional cardio exercises.
EPOC, (Excess Post-Exercise Oxygen Consumption) kicks in after weight training, burning
additional calories several hours after the workout is completed.
It takes more energy, in the form of calories, to maintain each pound of muscle mass, (ladies, do not
interpret this as bulk) so caloric intake is used to repair and replenish muscles instead of being stored
as fat.
Are You Still Thinking Crunches Are the Answer?
Crunches are not a very safe exercise in general and are even worse if you are using them in hopes of
sculpting a 6-pack.
Crunches only work superficial stomach muscles thus neglecting the deeper abdominals, muscles of the
spine and internal and external oblique’s (the muscles that sit on the sides of your stomach).
The concept of spot reducing, picking one place on your body to reduce fat and tone, is a myth. Where
the body will lose fat depends on several factors including diet, genetics and training style.
However, losing overall body fat will aid in seeing definition in those well coveted core muscles.
Are You Spending Time in the Kitchen?
Home cooked meals are usually going to be lower in sodium, un-healthy fats, additives and extra sugar.
By adding the ingredients yourself, you can easily substitute healthier options while
maintaining the taste and texture of the dish. A few examples are greek yogurt for
sour cream or mayonnaise, applesauce for oil or crushed nuts in place of
breadcrumbs.
Controlling what goes into your meal also means you can easily add extra vegetables, brown rice or
protein without adding to the guilt or price that same switch would have if you were dining out.
Have You Come to the Realization that Sometimes…
You Just Need to Learn To Love Your Genetics.
Since you can’t ask for a new set of parents, sometimes you just need to love what you’ve been given. As
hard as that is to stomach, keep in mind that only 65% of body composition is determined by genetics,
so don’t let that derail your efforts!
Feel free to email Kellyan_Sykora@bd.com with any questions as you work toward sculpting the core of
your dreams!
BD Fitness Center Times
April 2016 Volume 1, Issue 8

2. Page 2
Eat Your Way to Allergy Relief
This Spring
By Kellyann Sykora
For most, the arrival of spring is a time to celebrate the start of
baseball season, shorts weather and extended daylight hours.
However, it’s not all fun and games as this time is also the beginning
of allergy season. If you are searching for a more natural way to
combat allergies, you may find great benefit from ‘eating’ your way
toward relief as several foods can work double-time for you this season
by not only strengthening your body, but fighting off those pesky
allergies as well!
1.Quercetin. Found naturally in many fruits and vegetables
including onions, apples, grapefruit, okra, broccoli, leafy greens
and tomatoes as well as in tea, red wine and turmeric, it works
as an antihistamine without the side effects usually associated with
synthetic hay fever relievers. One vine-ripened apple, for
example, contains 50 mg of quercetin. Accordingly to Better Nutrition,
“Quercetin calms immune cells, preventing or reducing their release of
histamines—the substances that cause allergy symptoms.” This
powerful antioxidant is also available in supplement form and can be
found at your local grocery or natural foods store.
2.Omega-3 Fatty Acids. Tuna, salmon, and mackerel, flaxseed
oil and chia seeds all contain a high level of this inflammation
fighting powerhouse. According to Clifford W. Bassett, M.D., medical
director of Allergy and Asthma Care of New York, the
anti-inflammatory properties [of omega-3’s] can help strengthen your
immune system and if your immune system is in its peak mode, spring
allergies won’t bother you,” he explains. “But a lower immune system
means more response to allergens.” If the taste of fish makes you turn
up your nose, this allergy fighter is also
available in supplement form.
3. Vitamin C. Last, but certainly not least, this natural antihistamine
found in chili peppers, red and green bell peppers, kale,
pineapple, mangos and kiwi fruit works by destroying the
molecular structure of histamine, thus decreasing the amount of
histamine in the blood. According to Swanson Health products, “2,000
mg of vitamin C can cut histamine levels (which trigger allergy
symptoms) by up to 40%, improving breathing and your airway.” For
more information on vitamin C levels of your favorite fruits and
vegetables, head over to The World’s Healthiest Foods website at
www.whfoods.com and search for Vitamin C. Lastly, this
vitamin is also available in supplement or powder form.
Whether it’s the itchy watery eyes you can’t seem to beat,
your apprehension of conventional medicine or the fact you simply like
the sound of eating your way to health; give these three key com-
pounds a try next time you are battling spring’s not so refreshing side!
Green Goddess Quinoa
Summer Salad
INGREDIENTS:
-2 cups cooked quinoa
-2 cups halved cherry tomatoes
-2 cups spinach leaves
-½ cup Avocado Cilantro
dressing
-Fresh Mozzarella cheese, cut
into bite sized pieces
-A few handfuls of crushed
almonds or other nuts
-Grilled veggies like asparagus
or zucchini
-Grilled chicken, tofu or other
protein
INSTRUCTIONS:
-Cook the quinoa in advance if
you can - it tastes best when it's
had a few hours to cool.
-Toss all ingredients together to
combine.
-Enjoy!
INGREDIENTS:
For the Avocado Cilantro
dressing:
-½ an avocado
-¼ cup Greek yogurt
-½ cup water
-1 cup cilantro leaves and stems
-1 small clove of garlic
-½ teaspoon salt
-A squeeze of lime juice
INSTRUCTIONS:
-Pulse all ingredients in a food
processor or blender until
smooth. Voila!
http://pinchofyum.com/green-goddess-
quinoa-summer-salad

3. E.P.O.C.
What It Means For Your Weight Loss Efforts
By: Kellyann Sykora
Defined as the amount of oxygen required by the body to restore homeostasis, this effect can make a
huge difference in your weight and body composition. Intrigued? Keep reading.
According to Pete McCall, Health and Fitness Expert, “The body expends approximately 5 calories of
energy to consume 1 liter of oxygen. Therefore, increasing the amount of oxygen consumed both during
and after a workout, can increase the amount of net calories burned.”
So how do you achieve this effect? E.P.O.C. is heavily influenced by the intensity of a workout, not the
duration. Make more sense now why you know so many ‘in shape’ people who swear by the 20 and 30
minute workouts? Higher intensities require you to tap into your anaerobic
pathways, requiring more energy and forcing your body to use oxygen to restore
and rebuild the muscle proteins damaged during exercise.
Research has shown that the E.P.O.C. effect from a high-intensity strength
training or high intensity cardio session can add a 6 to 15 percent increase to the
total amount of energy used in each session.
Ready to achieve this? Try adding a few sprints to your current cardio routine, incorporate heavier
weights during group classes or ask Kellyann about lifting styles that may be right for you. There are
several ways to achieve this game changing effect and coincidently, right in time for Spring!
Page 3
Volume 1, Issue 8
Congratulations to our
Maintain, Don’t Gain
Winners!
Barb Bradley and Tiffany
Collins each won a Healthy Lives
bag, a 4 piece Core workout set,
a 30 minute massage and a
fitness accessory of their choice.
Great work ladies, keep it up!
Fun Facts About Your
Body
Did You Know...
*The muscle in your body that can pull with
the most force is your soleus muscle - the
muscle in your calf that helps you stand and
walk.
*The muscle that can generate the most
power is your jaw muscle, and the record for
human jaw strength is 975 pounds of pressure
for 2 seconds.
*Your heart pumps almost 2000 gallons of
blood each day!
*Your brain and heart are both
about 73% water.

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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