Bike to Work Day 

The League of American Bicyclists began Bike to Work Day as part of Bike Month in 1956. Over the years, Bike to Work Day has grown into a widespread event with countless bicyclists taking to the streets nationwide in an effort to get commuters to try bicycling to work as a healthy and safe alternative to driving alone. In the Metropolitan Washington region, Bike to Work Day has grown from a small group of a few hundred in 2001 to an all-time high of 18,700 participants in 2017.

Bike to Work Day will be held on Friday, May 21, 2021.  Rain or shine!  Click here to register.

CareFirst Wellness 

April is Physical Wellness Month

Regular physical activity can help achieve a healthy weight and reduce the risk of numerous health conditions. It can also help reduce stress, improve & stabilize mood, improve sleep & self-esteem. We consistently hear that physical activity is important but what counts as physical activity?

Physical Activity vs. Exercise

It is a common belief that physical activity and exercise are interchangeable, but that is not necessarily the case. The American Council on Exercise defines each as,

• “Physical Activity is movement that is carried out by the skeletal muscles that requires energy. In other words, any movement one does is actually physical activity.”
• “Exercise, however, is planned, structured, repetitive and intentional movement intended to improve or maintain physical fitness. Exercise is a subcategory of physical activity.”

While both are equally important, it is clinically proven that “ALL physical activity positively contributes to overall health and well-being.” (www.acefitness.org).

Benefits of Being Physically Active

Whether you follow a planned exercise regimen or practice more spontaneous physical activity, there are several benefits to maintaining a regularly active lifestyle.

• Improve Mood – Physical Activity releases endorphins, which can be known as ‘feel good chemicals’ in our brain that can improve mood & overall outlook - leaving you feeling much better after a bout of activity.
• Increase Energy – regular activity helps train your body to delivery oxygen & nutrients to your muscles & organs more efficiently. This can leave you feeling more energized, not just after a workout but throughout your day.
• Reduce risk of chronic conditions – Exercise can help reduce one’s risk of developing several types of chronic conditions.
• Help with weight management – Maintaining a physically active lifestyle can help prevent weight gain and/or help with weight loss.

Reducing Health Risks

There are some health risk factors that are out of our control, such as age, sex and family history. However, exercise is one way to help combat those risk factors and help reduce the risk of developing chronic conditions, including:

• High Blood Pressure
• Metabolic Syndrome
• Type 2 Diabetes
• Many types of cancer
• Depression
• Anxiety
• Arthritis

A regular exercise routine can even help manage many of these conditions and health concerns, if diagnosed.

How Should I Start?

First and foremost, before beginning any new exercise plan, talk with your doctor to make sure it is the right fit & approach for you.

Secondly, start slow. Begin with low impact activities and a duration that you are comfortable with and build from there. By starting slow, you will reap the health benefits and reduce your risk of injury. As strength and endurance builds, begin to add more time and more movements to the routine that will continue to push and challenge you.

Finally, make it fun! Choose an activity that you genuinely enjoy, this can be the key to a long lasting physically active lifestyle. Exercise does not have to be a certain amount of time spent in the gym, it can be anything that moves your body and makes you feel good.

Fitting in Fitness

The Center of Disease Control & Prevention (CDC) recommends 150 minutes of moderate activity per week for adults. However, it is just as effective to complete it in 15-minute segments as it is hour long exercise sessions. You can work activity into your schedule however is best for you, for example:

• Take a morning or midday walk
• Take the stairs a few more times than necessary throughout the day
• Walk around the office while on calls
• Do squats while watching TV

Make it Social

Find someone in your friend group, at work, or in your family who also enjoys the same activities! Check in with them regularly, schedule times to meet up (virtually or safely in person) and set goals together to stay motivated. Practice your favorite activities together and even try something new!

CareFirst Member Resources

Sharecare Home Page – Customize your home page to include tips on exercise and physical Activity. You’ll begin to receive helpful tips & resources right on your home page.

Workout from Home – Within the COVID-19 Care Center in your Sharecare account, you can find a 12-week exercise program to help you workout directly from home.

One-on-One Health Coaching – Confidential support to help improve your overall well-being that can help you achieve the best possible health. Call 877-260-3253 and press option 7 to enroll.

Blue365 – Register for our Wellness Discount Program at www.carefirst.com/wellnessdiscounts.

Deals4U

Looking for some great deals?  Enroll in Deals4U!  Deals4U is an employee discount program especially for Frederick County Public Schools employees and retirees that provides online access to discounts and deals on products and services from national, regional and local merchants. (Think Target, Peapod, Verizon, HP and more!) The Web-based program is administered by PerkSpot, a company that manages employee discount programs for a wide range of business and organizations across the country.

How it Works

To take advantage of Deals4U, simply create an online account at deals4u.perkspot.com using your personal (not work) e-mail address. Then enter FCPS (if prompted for a code), and create and enter a password. You will then receive confirmation and log-in instructions. After logging in, you have access to all the discount offers available to FCPS employees. If you log in to Deals4U from your work computer, access to some vendors may be restricted for internet security reasons.

Employee News

FCPS tries to target FindOutFirst emails only to those who have signed up for particular news groups or fall in certain categories.  If you would like to receive Wellness email of upcoming events/activities and information, elect to receive Wellness email through your FOF account.  To accomplish this, please log in to your FOF account at www.fcps.org/fof, select Menu, select Subscriptions, select FCPS news email you'd like to receive, and then select Save.

FCPS Hike for Wellness

FCPS Wellness is hosting a DIY FCPS Hike for Wellness Challenge.  The goal is for each participant to visit at least eight State Parks in the country from now until May 31, 2021 to receive a prize.  There are more than 10,000 State Parks for you to explore across the country, and each one presents its own unique opportunities for experiencing nature.

Earn a Prize

• Participants must share a picture at the State Park location via social media with #FCPSHikeForWellness

• If participants does not have social media, you can record your hikes on FCPS Hike For Wellness Log

So don't be afraid to lace up your boots and grab a walking stick and a buddy or two, the opportunities and benefits of hiking are waiting for you.  All you have to do is go.  "The journey of a thousand miles begins with a single step." - Lao Tzu

Let's Talk About Health Webinars

FCPS has partnered with Frederick Health to host monthly health webinars for FCPS employees and their family members.  You have an opportunity to learn about up to date information and resources regarding specific topics.  Attendees will receive a free gift, so don't miss out and register.  

Upcoming Webinars:

• Thursday, May 27 at 4:30 PM - Mental Health 
• Thursday, June 24 at 4:30 PM - Diabetes Prevention 

Mammogram Screenings

FCPS has partnered with Frederick Health to host quarterly mammogram screenings for FCPS employees. This is an exclusive time slot just for FCPS employees. Schedule your appointment today and receive a free gift at your appointment. 

Screening Dates:

• June 16, 2021
• September 15, 2021
• December 15, 2021

Screening Time: 4:30 PM to 8:00 PM

Location: Frederick Health - Rose Hill at 1562 Opossumtown Pike, Frederick, MD 21702

To schedule your appointment, call (240) 566-3400 and identify yourself as an FCPS employee.  Must have a doctor’s order to participate.

As an FCPS CareFirst member, routine screening mammograms are covered at 100% with $0 co-pay.

Mid-Day Movement Breaks

Did you know that a mid-day movement break can increase your mood, energy, and productivity and it can decrease your stress?  Consider participating in one of the scheduled virtual sessions for a mid-day movement break doing some stretches, gentle yoga, and meditation.  Sessions will be held every weekday (except on days schools are closed for staff) from Monday, February 1^st to Friday, June 25^th at 12pm, 12:30pm, and 1pm.  Invest in yourself and take the time out of your busy day to participate in the mid-day movement break.  If interested, please click here to register.  

Virtual Cooking Class

It's important to take good care of ourselves with healthy, filling, and easy to prepare meals.  FCPS has partnered with The Kitchen Studio Cooking School in offering a monthly cooking classes.  We are hosting a virtual class on Sunday, May 23^rd at 3pm. 

What's on the menu?

• Fettuccine with Zucchini & Parmesan

• Roasted Carrots with Burrata Cheese

• Lemon-Berry Shortcakes

Click here to register.   Discount code is FCPSMAY.

Virtual Fitness Class

FCPS Wellness is excited to announce that we will continue to provide FREE virtual fitness classes for FCPS employees, so you can remain on track with your health and wellness goals by including physical activity onto your daily routine.  Sessions will be held from Monday, February 1^st to Friday, June 25^th.  Virtual fitness classes will not be held on days schools are closed for staff, but recorded classes are available for registered participants to access at their own convenience. If the times of the scheduled class does not work for you, please consider registering as you are able to access the recorded classes at a time that is more convenient for you. 

Hatha Yoga - Monday at 6:00AM - 7:00AM

A gentle yoga that focuses on static poses that is to align, strengthen, and promote flexibility in the body.

Cardio Kickboxing - Monday at 4:30PM - 5:30PM

This fast-paced cardio combines martial arts techniques that builds stamina, improves coordination and flexibility, and burns calories as you build lean muscle with this fun and challenging workout. This high-energy workout challenges the beginner and elite athlete alike.

Strength Training - Tuesday at 6:00AM - 7:00AM

A full body workout focused on building muscular strength & endurance, cardiovascular endurance, core strength, and flexibility. With a combination of body weight, dumbbells, bands, and then some, each class will focus on a unique training approach which will challenge, engage, and inspire participants to become a better version of their current selves! Equipment is optional (other suggestions will be offered).  

Zumba - Tuesday at 4:30PM - 5:30PM

A fitness program that combines Latin and international music with dance moves.  Zumba routines incorporate interval training - alternating fast and slow rhythms - to help improve cardiovascular fitness.

Barre - Wednesday at 6:00AM - 7:00AM

A workout technique inspired by elements of ballet, yoga, and Pilates. It focuses on low-impact, high-intensity movements designed to strengthen your body.  

Hatha Yoga - Wednesday at 4:30PM - 5:30PM

A gentle yoga that focuses on static poses that is to align, strengthen, and promote flexibility in the body.

Cardio Kickboxing (Previously ABSolute Fitness) - Thursday at 6:00AM - 7:00AM

This fast-paced cardio combines martial arts techniques that builds stamina, improves coordination and flexibility, and burns calories as you build lean muscle with this fun and challenging workout. This high-energy workout challenges the beginner and elite athlete alike.

Bang! - Thursday at 4:30PM - 5:30PM

An urban-inspired mixed fitness class.  A fusion of boxing, aerobics, intervals, hip hop, world dance, and body weight training - this class will take your workout to a whole new "banging" level!

Pilates/Core - Friday at 6:00AM - 7:00AM

A method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. Pilates emphasizes proper postural alignment, core strength and muscle balance. 

Yoga (Half Meditation and Half Hatha Yoga) - Friday at 4:30PM - 5:30PM

This class is a great way to wrap up the work week with meditation and gentle yoga.

Please click here to register for a morning class.

Please click here to register for an afternoon class.

Please note: The technology used to host the virtual fitness classes is the choice of the host.  FCPS does not provide technology support or endorse the Zoom platform.