Issue No. 12
January 2015
S.M.A.R.T. Goals for Fitness-Oriented New Year's Resolutions


As we enter the New Year, we are all thinking of what our resolutions will be. If your resolutions involve getting in better shape or becoming healthier, you need to develop a plan. You've all heard about the common workout or diet resolutions that many people make to little avail. A sustainable plan involves consistency and setting S.M.A.R.T. goals.


S.M.A.R.T. goals are Specific, Measureable, Attainable, Realistic, and Timely. They will give you direction and accountability which will lead to more consistency, thus allowing you to maximize your results without becoming discouraged along the way. Below are some easy examples that can help you prepare for a lifestyle change.



▪ Consult a dietitian to permanently improve your diet, opposed to trying a "quick fix."  Make your goal to eat healthily and consistently, but allow yourself a "cheat meal" each week.

 ▪ Set a goal to exercise at least 3 times per week. A lot of people have busy schedules and long hours, but most of us can afford a minimum of 3-6 hours per week dedicated toward improving our own health.



▪ Don't be afraid to step on the scale! If your goal is to lose weight, weigh yourself at least once per week to make sure you are continuing toward your target weight. 

▪ Utilize physical tests. Whether your goal is to improve your aerobic endurance or increase your strength, there are several testing methods you can utilize to measure your improvements. 



▪ If your goal is to lose weight, losing one-half pound to one pound per week is generally feasible. Setting a goal to lose more than 1 pound per week may be unhealthy and unattainable.

▪ If your goal is to get stronger, don't expect to hit a personal record each week.  Improving your lifts by one-half pound to one pound per week is feasible. Therefore, testing your strength once every 12-24 weeks is recommended.



▪ If you are new to a health/exercise program, take baby steps. For example, if you have been eating a poor diet for years, don't expect yourself to change to a strict, healthy diet overnight. Make a goal to cut out one unhealthy food that you habitually eat, and see if you can sustain it for two weeks.



▪ Make small goals that can be accomplished in short periods of time, and start immediately. While you don't want to set goals that are impossible to reach, you also don't want to set goals that aren't challenging.

▪ For example, if you would like to lose 20 pounds, make your first goal to lose 3-4 pounds by the end of the first month. Once you reach that goal, set another one for a month later.

▪ Some goals take longer to reach. If you want to improve your 10K time, set a goal to improve it by 4-5 minutes every six months. That way you will force yourself to train consistently.


Good luck as you move forward into the new year! Remember, the Bon Secours Sports Performance staff is excited to help you on your journey to improve your performance, fitness, diet and health. Visit to learn more about our services and locations.


By Nick Shedd, MS, CSCS, Sports Performance Coordinator
Bon Secours Sports Performance, Bon Secours Washington Redskins Training Center
2401 West Leigh St., Suite 110, Richmond, VA 23220

The Biggest Snoozer


Most of us would like to lose a few pounds. In fact, losing weight is perhaps the most sought after New Year's resolution. However, statistics show that nearly half of individuals attempting a weight loss plan this time of year fail before month's end. Usually by Super Bowl week, diets and gym attendances have dropped significantly. Poor weight loss results seem to discourage most dieters and many question why they cannot shed those pounds despite all efforts to change their eating habits and develop new exercise routines. If this situation sounds familiar, you may want to look at your sleeping habits to improve your weight loss results. Because, if you're not getting enough sleep, the odds are against your weight loss success. Recent medical investigations have demonstrated that getting optimal sleep helps to maximize metabolism and control appetite, leading to productive weight loss. It's been estimated that up to 35% of Americans are either sleep deprived or have a sleep disorder. Among these 30 million Americans, nearly 80% are likewise obese. Is there a bidirectional relationship between sleep health and risk of obesity? Can the 'Biggest Loser' also be the 'Biggest Snoozer?'


It turns out you may be able to improve your chances to achieve and maintain healthy weight by getting between 7 to 8 hours of regular sleep. Medical studies have shown that individuals who are getting less than 7 hours of sleep are 2 to 3 times at higher risk for obesity. Sleep deprivation appears to promote weight gain by several mechanisms. Sleep deprivation creates a chronic stress response state characterized by increased inflammation and increased insulin production, which eventually leads to weight gain and an overall suppression of basal metabolism. This is an evolutionary success response on the body to conserve and store energy during stressful times.  As sleep time and quality worsens, so does this chronic stress response, thereby perpetuating metabolic suppression and increased weight gain.


Sleep deprivation also creates an undesirable effect on appetite, which is normally controlled by the interplay of two hunger hormones in the body: leptin and ghrelin. Leptin is secreted during fat cell production and acts to suppress our appetite. Ghrelin, on the other hand, increases our appetite and is secreted in response to stress on the body. Sleep deprivation causes increased ghrelin production leading to increased appetite along with decreased leptin levels, thereby creating a state of essentially insatiable appetite. This is why some individuals who are significantly sleep deprived remain in a hungry response state despite adequate, or even excessive, consumption. Other studies have shown that sleep-deprived individuals not only tend to consume more calories, but also tend to consume unhealthy foods. Individuals typically averaging no more than 6 hours of sleep per night appear to crave more sweets, starches and salty foods all contributing to obesity.


Although sleeping more may not directly cause you to lose weight, not sleeping adequately may be adding to your weight problem. By maximizing your sleep quality, you may be able to prime your metabolism and control your appetite, both of which are essential facets to maintaining healthy weight. So, if you feel you can't stick to a proper diet and exercise regimen to meet your weight goal resolution, check your sleeping habits and routines. If you snooze, you may lose.


By Gerard Santos, MD

Diplomate in Sleep Medicine, ABIM

Medical Director, Bon Secours Sleep Disorders Centers

Visit or call a convenient location: St. Mary's Hospital (804-673-8160), Memorial Regional Medical Center (804-764-7491), or Chesterfield/Midlothian (804-595-1430)




Tips to Reach and Maintain a Healthy Weight

As a major health concern, approximately 30% of Americans are affected by obesity. The National Institutes of Health defines normal weight as a body mass index (BMI) of 18.5 to 24.9 kg/m2 while obesity describes those individuals with a BMI of 30 kg/m2 or higher. Obesity is the second leading cause of preventable death. It can lead to high blood pressure, diabetes, high cholesterol, stroke and heart disease. The health care costs associated with these comorbidities can escalate rapidly. 

Optimal weight management centers on behavioral changes and includes a healthy balanced diet as well as increases in physical activity. Some individuals may benefit from pharmacological intervention. Ask your physician or pharmacist if you might be a candidate for a prescription medication to assist in weight management.

While a well-balanced diet is critical to a healthy lifestyle, an increase in physical activity must also play an important role. A pedometer is an easy way to track daily activity. Set goals and challenge yourself to meet them. If you cannot reach that goal every day, make it at least three or four times weekly. Consider joining a gym and taking advantage of personal trainer options. With family and career commitments, our lives are busier than ever. But we must remember the importance of taking care of our health. Engaging in a healthier lifestyle may be easier than we think. Do you always use the elevator or do you consider taking the stairs? Are you always searching for the closest parking spot or do you park farther away and walk? Simple changes in our daily routine can be those small steps necessary to point us in the right direction.  

To learn more about medications that can help you reach your goal weight, visit a Bon Secours Good Help Pharmacy location near you


By Carl T. Johnson, B.S., Pharm.D., Operations Manager Outpatient Pharmacy Services

Bon Secours Richmond Health System, St. Mary's Hospital Pharmacy Department

5801 Bremo Road, Richmond, VA 23226

W: 804-893-8632,

[email protected]




Exercise Video

Total Body Exercise Ball Workout Video - Express 10 Minute Physioball Workout Routine
Total Body Exercise Ball Workout Video -
Express 10 Minute Physioball Workout Routine


Provider Spotlight

Nick Shedd, MS, CSCS

Sports Performance Coordinator

2401 W. Leigh St., Suite 110
Richmond, VA 23220




Nick received his bachelor's degree in sports medicine from Averett University and his master's degree in exercise science (strength and conditioning) from Appalachian State University. He is a Certified Strength and Conditioning Specialist (CSCS) and a Functional Movement Screen Instructor.


Areas of Specialization: 

Speed and Agility Training, Combine-Specific Training, Functional Movement Screening, Injury Prevention, Corrective Exercise, Power Development, Athletic Performance


What do you enjoy most about being a sports performance specialist?

As a sports performance professional, I enjoy seeing my clients change and grow in a positive direction, both physically and mentally. I give clients the tools needed to improve their physical performance and health, but they have to put in the work. The moments in which my clients realize they have made improvements provide me with sincere gratification.  


Why did you choose Bon Secours?

Working for Bon Secours has provided me with a career opportunity that I likely would not have found elsewhere. By joining a growing program, I was given the chance to oversee Sports Performance at the Bon Secours Washington Redskins Training Center. I've been able to mesh my philosophies with those already existing within our program, and help further develop a world-class sports performance program.


What do you enjoy outside of work?

Outside of work I enjoy working out, snowboarding, and playing guitar. Whether hot or cold, I always like to participate in outdoor physical activities, from flag football to hiking.


Grapefruit and Avocado Salad with Balsamic Rosemary Grilled Chicken



▪ 3 Tbsp Honey

▪ 3 Tbsp Juice, Lime

▪ 1/8 Tsp Pepper, black, ground

▪ 12 oz Lettuce, Romaine, fresh

▪ 3 oz Lettuce, Radicchio, leaf

▪ 2/3 cup Cranberries, dried

▪ 1 lb Grapefruit, fresh, peeled sections

▪ 4 oz Avocado, fresh, sliced � inch       

▪ Red Onion Rings to garnish as desired



1. Combine honey, lime and pepper. Whisk with a wire whisk. Set aside.

2. In a bowl, mix romaine and radicchio. Toss lettuce with salad dressing and cranberries and arrange on a platter.

3. Arrange grapefruit sections on top of lettuce. Drizzle excess grapefruit juice over sliced avocado.

4. Arrange avocado slice and onion ring on top of lettuce. Arrange grilled chicken on salad.


Nutrition Facts

Calories 342, Total Fat 12 g, Saturated Fat 2 g, Monounsaturated Fat 7 g, Polyunsaturated Fat 2 g, Total Carbohydrate 33 g, Sugar 25 g, Dietary Fiber 5 g, Protein 28 g.


Stay Active: 
Check out these fun upcoming events!

Health Insurance Open House

Saturday, January 24 

11:00 am-3:00 pm

Bon Secours Washington Redskins Training Center

2401 West Leigh Street

Richmond, VA 23220

Confused about health insurance? Need help enrolling in a Health Insurance Marketplace plan?

Coventry Health Care of Virginia, Inc., and Bon Secours will be on-site to answer your insurance questions and enroll you in the lowest cost health insurance plan on the Health Insurance Marketplace in the Richmond area. You can also register to win 2015 Washington Redskins Training Center Camp VIP tickets (enrollment not required to win).

CBS6 Healthy Lifestyle Expo 

Saturday, January 31 

10:00 am - 4:00 pm

Greater Richmond Convention Center 
403 N. 3rd Street
 Richmond, VA 23219

Come out and learn ways to support a healthier you. The expo will feature presentations from health experts, free health screenings, fun activities, and information on products and services relating to healthy living. Expo admission is $3 for adults and kids under 12 are free.

Learn more

Shiver in the River

Saturday, January 31 

10:00 am - 4:00 pm

Historic Tredegar 

500 Tredegar Street

Richmond, VA 23219

A fun, mission-centric event to "Keep Virginia Beautiful." The event starts with a community clean up around the banks of the James. Next, if you're daring, you can jump in the James.  Finally, the event wraps up with a winter festival full of food, music and fun.

 Register here




Go Red Total Makeover and Free Health Screening Event

Saturday, February 7 

1:00-5:00 pm

Macy's Short Pump 

11872 West Broad Street

Richmond, Virginia 23233

Join the American Heart Association and Macy's for an afternoon of pampering, healthy living tips and of course, shopping! Visit stations throughout the store to meet experts and get educated on making smart choices for your health, including physical activity and nutrition. Free health screenings and CPR demos will be provided by Bon Secours Richmond Health System. Know your numbers and start making positive lifestyle changes!  

Go Red for Women Luncheon

Friday, February 20

10:00 am

Downtown Richmond Marriott, 500 East Broad St.

Richmond, VA 23219

Go Red for Women is the American Heart Association's national cause campaign to increase awareness of heart disease - the leading cause of death for women -and to inspire women to take charge of their heart health. 

Learn more  




Love Rox Half Marathon, 10k & 5k

Sunday, February 22 

9:00 am

Greater Richmond Convention Center 

403 N. Third Street

Richmond, VA 23219

The Love Rox start and finish are inside the warm and cozy Greater Richmond Convention Center and a partnership with the Virginia Wine Expo makes for a unique post-race experience! 


Wellness Club Card
New Sponsor Highlight

Hearing Clinics of Virginia is pleased to offer Bon Secours Workforce Wellness participants FREE yearly hearing screenings for ages 55 and up! Call us at 804-272-6004 to schedule your appointment today, or visit us at to fill out a brief hearing questionnaire with your contact information and a Patient Care Coordinator will contact you! 

Contact Carol Marin-Vargas at 
[email protected] if you are interested in sharing this benefit with your employees.

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