1. Becton
Dickinson
How Yoga Can Improve Strength
By: Kelley Stump
Over the years, the stereotypical image of a Yogi has evolved from the friendly and hippie guru to just
about anyone. There is a greater acceptance and appreciation for the sport now as many are embracing
and accepting its mental and physical benefits. To all you gym rats out there who still aren’t convinced,
here are the top five ways Yoga can make you stronger!
1. Explosive Power and Endurance
Compound lifts (exercises that all target the same area of your body), explosive lifts and general weight
training all activate fast-twitch muscle fibers; the types that help develop power and speed. In Yoga,
movements are done slowly and held for periods of time; thus activating slow-twitch, endurance building
muscle fibers. It's useful to maintain a balance between both types of muscle fibers, and doing a hybrid
training routine enables this.
2. Cross Training
Routine and consistent practice of various Yoga Asanas (poses or postures) will help build strength and
improve lean muscle mass; most notably with respect to several muscle groups that are commonly under
utilized in many chosen athletic disciplines, such as stabilizing muscles. For example, the hip joint
muscles may contract to stabilize the pelvis so that you can do an effective abdominal exercise.
Strengthening these supportive muscles as well as the major muscle groups entails greater muscle fiber
usage in each pose; creating more balanced and functional full-body strength.
3. Balance and Coordination
Both improve immensely through Yoga leading to enhanced control over all movements of the body,
leading to improved technique and form.
4. Being Injured Sucks
Need I say more? Yoga helps prevent injuries by stabilizing joints, improving balance and
proprioception, increasing muscle pliability, and building core strength. The practice helps to balance
out imbalances and trains the body as an integrated unit; hugely beneficial as a body in balance is far
less likely to be injured.
5. Sometimes Less is More
You can’t be at your best and strongest if you’re wiped out. Valuing your
recovery is a major key to increasing strength. Sometimes it’s not the extra
workout that will make you better; it’s the extra recovery time that allows
your body to absorb all your hard work.
No matter your goals, Yoga is a powerful recovery tool. Join one of Kelley’s
classes soon to gain the full mind and body strength of a Yogi!
BD Fitness Center Times
February 2016 Volume 1, Issue 6

2. Page 2
The Newest Player To The Fitness
Tracker Game
By: Kellyann Sykora
Not to be confused with a “smart watch”, the
makers of the FitBit Blaze would rather their
newest creation be referred to as a “smart fitness watch”. As the world of technology
continues to develop at lightning speed, is this latest edition to the Fitness Tracker
line-up worth the hype, your time and most importantly, your money?
Aimed for smart watch lovers and nestled above the Charge HR and below the
Surge on price and features, the Blaze is expected to ship in March at a starting
price of $200.00. It's design is said to be bold, sleek and great in appearance when
worn on both men and women. It has been said this watch is a creation of the
Garmin Vivoactive watch teamed up with Adidas Smart Run GPS (minus the GPS).
So far so good you may be thinking, but what other reasons might cause you to
consider it?
-It offers continuous beats per minute heart rate monitoring every 5 seconds when
resting and every second when exercising.
-It monitors and records sleep patterns.
-It boasts a five day battery life and takes a mere two hours to completely
recharge.
-It automatically recognizes and records 15 different workout modes including
tennis, basketball, soccer, weight training and yoga with greater accuracy in
calorie estimates.
-It features the Fitstar workout integration to pull and structure gym focused
workouts like ‘7 minute abs’ and ‘20 minute full-body workout’ so consumers can
easily find a workout tailored to their workout goals.
With all these great features, what's not to like?
-The watch only works with native notifications from the user's phone; such as
phone calls, texts, and calendar alerts. This means consumers cannot access and
pair the device with apps such as Facebook and Instagram. FitBit says this is
intentional to provide less distractions to consumers while completing workouts.
-The elastomer band that has caused skin irritation in other FitBit products is used
in the Blaze. With that said, there is room to customize the band to metal at an
additional price tag of $130 or a leather one for $100. FitBit states this is to allow
user's to change bands throughout the day so the watch’s style can 'follow you'
throughout the day.
-There is no built-in GPS. The watch needs to be paired with the user's phone to
track runs.
-It is not waterproof; meaning rain and sweat are okay but the pool and shower are
not.
-It only performs two functions; music control and push notifications. Most smart
watches perform several more.
Now that you have been armed with the facts, the choice is up
to you! Do you feel the Blaze is the next smart fitness watch
all-star? Email kellyann_sykora@bd.com with any addition
questions or comments on the newest edition in the FitBit
family, the Blaze.
Espresso
Balsamic
Reduction
Pour this reduction
over your favorite
piece of chicken or
fish for a special
Valentine’s Day
dinner treat!
Ingredients:
1 tsp olive oil
1/2 tsp fennel
1/4 tsp anise
1/4 tsp oregano
1/4 tsp thyme
1/4 cup espresso
balsamic
1/4 cup balsamic
vinegar
1/4 cup strong
coffee
Instructions:
If you don't have
Espresso balsamic,
just double up on
the coffee (or use
some coffee
liqueur) and
balsamic.
Heat oil in sauce
pan. Add fennel,
then add the other
herbs. When
fragrant, add liquid
ingredients. Heat
at low temp until it
thickens.
"Caught Somewhere in
Thyme." : Espresso
Balsamic Salmon. N.p.,
n.d. Web. 21 Jan. 2016.

3. It Can Reduce Your Waist Size. A study conducted by
Appetite in 2013 had 240 participants consume popcorn
and chocolate chips using a blue, white or red plate to see
if the plate’s color made a difference. The results. Those
who ate from the red plates consumed less than those
who ate from the blue and white plates. Interestingly,
researchers feel it may have something to do with the fact
that red makes us stop and use caution; causing us to do
the same thing when it comes to our eating tendencies.
The point. Use a red plate for foods you wish to portion
control and choose white or blue for leafy greens and lean
proteins!
It Can Increase Speed,
Power and Confidence. A
study conducted by the journal
Emotion revealed that seeing red
causes faster and more forceful
reactions. The Reasoning. This
danger and fear signal may help
you achieve greater success
during interval and weight
training; types of exercise where
power, speed and more forceful reactions are
utilized. The point. Next time you need an extra
boost to get you down to the gym, look at red
visuals or wear red exercise gear to get motivated
and ready to tackle the workout!
Can You Have Your Wine
and Drink It Too?
By Kellyann Sykora
Most people are aware of the cardiovascular, cancer preventing and mood lifting benefits of red wine.
However, most people are also aware that these benefits come with increased sugar intake, both
those that are naturally occurring and sugar that is added just for taste. When trying to cut
back on sugar, there is no need to completely cut out your evening glass of Pinot Noir. Armed with the
facts on its added sugar content may just have you re-thinking that second glass.
The first step in understanding sugar content is to understand that the type of grape used, alcohol
content, and time of harvesting are all contributing factors in the total residual sugar present in wine.
Residual sugar is that which is left over after the fermentation process. Other factors that also
determine the sugar content are the acidity of the wine and the amount of tannins present. A dry tasting
wine can actually contain more residual sugars than its sweet tasting counterpart.
However, with that said, knowing roughly how many grams of sugar are in dry, medium and
sweet wines is a good place to start in choosing the best wine for your goals. Dry reds and
whites both tend to be lower with about .1%-.3% or 1-3 grams of sugar per liter. Off-dry to medium wines
contain a little more at 1-3% sugar or 10-30 grams per liter. Fortified wines are usually around 5% but
can be as much as 15% or 150 grams of residual sugar per liter. Keep in mind that wines with less than
11% abv (alcohol by volume) tend to contain elevated sugar levels and red grape varieties usually
contain more sugar than white wines.
By making a conscious effort to choose wines that won’t wreck your health and fitness goals, you can still
have your wine and drink it too!
Page 3
Volume 1, Issue 6
The Health Benefits of ‘Going Red’ all Year Long
By: Kellyann Sykora
Wearing red in February brings awareness to heart health, but did you know the two additional
health benefits associated with the color?

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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