Archive for June, 2014:


Meet WellAdvantage’s Vice President of Operations Bonnie Monroe

WellAdvantage VP of OperationsVice President of Operations Bonnie Monroe brings nearly 23 years of experience in human resources to her role at WellAdvantage. She has worked in a wide range of industries, including telecommunications, aviation, international non-profit, and corporate wellness

Bonnie’s expertise includes executive-level operational leadership, organizational development, strategic planning, organizational risk assessment, IT systems oversight, human resources development, human capital management and employee development and training.

Since joining WellAdvantage in February 2013, she has been primarily focused on the development of organizational and infrastructure advancement through systems, processes and human resources.

Bonnie holds a Bachelor of Arts degree from University of Baltimore.  Her passion is facilitating collaborative decision-making and coaching.

Why You Should Know How Fast You Can Run a Mile

Knowing your long-term risk for heart attack and stroke is a simple fitness test away.

In two separate studies, UT Southwestern Medical Center researchers have found that how fast a middle-age person can run a mile can help predict the risk of dying of heart attack or stroke decades later for men and could be an early indicator of cardiovascular disease for women.

Doctors have recently validated that middle-aged men’s risk of heart disease is closely tied to their fitness level. Their results were recently published in the Journal of the American College of Cardiology For example, a 55-year-old man who needs 15 minutes to run a mile has a 30 percent lifetime risk of developing heart disease. In contrast, a 55-year-old who can run a mile in eight minutes has a lifetime risk of less than 10 percent, according to the researchers. Researchers further found that a higher fitness level lowered the lifetime risk of heart disease even in people with other risk factors. In a separate study in Circulation, UT Southwestern researchers found that the same treadmill test predicts how likely a person is to die of heart disease or stroke more accurately than assessing the risk using only typical prediction tools such as blood pressure and cholesterol levels.

The National Institutes of Health and the American Heart Association funded the studies.

Posted By National Wellness Institute, Wednesday, June 01, 2011
Updated: Thursday, December 27, 2012

The Pack Man: Get Outside Hiking Tips

Celebrate June by going for a hike on one of many local or national trails in your area. First, make sure you have packed properly. Below are necessary items for basic packs/day trips. Once you have your basic pack ready, you can build from there.

Determining what to take depends on where you will be hiking and the duration of the hike.

The basics according to Jeff Wetherington from the Suite101.com backpacking website are:

  1. Hiking boots or quality walking shoes with an extra pair of socks
  2. Backpack or daypack—how big depends on how long your trip will be.
  3. Proper clothing—remember to layer if you are beginning in chilly weather and ending in warm weather and vice versa. A simple type of rain/wind gear can be beneficial.
  4. Water—It is the best form of hydration, 2 quarts per person, more if you are hiking in a dry area or for more than a half day.
  5. Food—Make a little extra just in case.
  6. Map/Compass or GPS.
  7. First Aid Kit and a multi tool.
  8. Sunscreen/Insect repellent.
  9. Your Identification.
  10. Ziploc baggies/toilet paper&mdash”Leave no trace” motto meaning leave Mother Nature beautiful and take home your garbage.

Above all, make sure to tell someone if you are hiking alone when you will return or even in a group, someone needs to know where you are.

Smart wool socks are a great addition to anyone’s closet and there are many all purpose hiking shoes/boots out there; just make sure you are comfortable. As noted in the above listing, layering is key. You can always take off or put on clothing as needed

Food was mentioned above. Simple, small and nutritious is the best. Some suggestions: GORP also known as gobs of raisins and peanuts (have fun creating and adding your own elements to the mix); real jerk (jerky); fresh fruit like apples, hard cheese and crackers. The site www.outdoorplaces.com is an excellent reference for information on where to hike and gives more detailed information.

Now that you have your pack basics; let’s go hiking! A great local resource is a state gazetteer. It features everything from hiking, biking, camping, fishing, natural/historic landmarks and food manufacturing, places to see—all in your state! Travelling with this giant map is great because adventure is at your fingertips and many times free. It also enables you to familiarize yourself with the beauty within your state.

If you are fortunate enough to live close to national parks and mountains, you can use www.npca.org or www.thebackpacker.com/trails websites. The backpacker is a monthly publication that features local and national hiking/backpacking trails and gives information on anything you want to know about this outdoor activity.

Remember to don your boots and get outdoors! Discover something new in your state that will provide a great memory!

Posted By National Wellness Institute, Tuesday, June 01, 2010
Updated: Friday, December 28, 2012

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