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Enjoy our first installment of Health4U for 2017 from the IBC Preventive Health team!
January 2017 Health4U.pdf
It's almost the New Year! Maybe you had the best year of your life in 2016, or maybe it was one you would categorize as "rotten." Either way, it's time to reflect upon it, and put it behind you. The great thing about January 1 is you can push the "reset" button on your life and decide what goals or "resolutions" you have for the New Year. Here are some ideas:
1. Get back in touch. Remember that good friend of yours you have lost tough with, and you feel badly about it? Give her or him a call and set up a time to have a coffee and catch up. And, if you did something you regret to put a stall on the friendship, own it and say you regret it. I bet you'll feel like you lost a huge weight on your shoulders. If the other person hurt you, let them know that you were hurt, but you are ready to move past it. Hopefully, they offer the apology you need, and you can move on with your old friend you missed!
2. Drink more water. This is an easy one, and maybe one you already do, but try and get that 60 ounces of water each day. It's so important to your overall health. Buy yourself a nice, new water bottle and go for it!
3. Jumpstart or mix up your workout routine. Whether you need to start exercising, or you have hit a plateau or are bored with your workout routine, now is the time to make some changes. Think about it in "baby steps." Even if you just walk on a treadmill or outside for 20 minutes, it's 20 minutes more per day you were doing before. If you have been focusing mainly on cardio, get some strength training mixed into your workout--that is so important for our bone health!
4. Meditate. Download an app on your phone, such as Headspace, and get started. You'll find that if you begin the day in a mindful way, it will make you more calm and productive. So often, we worry about things that are out of our control. Try to find ways to breathe more and worry less through meditation.
5. Go to bed! If you are up binge watching shows on Netflix every night until midnight, and then trying to get up at 6AM, you are not getting enough rest. Plus the screen time that close to bed is not good. Take an hour off from the screens before bed, and try to get at least 7 hours of sleep per night. You will feel like a new person!
These are just five places to start to create a healthy start to 2017. You probably have other ideas as well, but no matter what, write them down and try to work on them each day. You'll find that you feel more productive and in a zone destined for a great year!
So, it's definitely fall. Halloween is next week, and the clocks "fall back" on November 6. For some, this is the best season ever: cozy, fires in the fireplace begin, beautiful leaves on the trees, and the holidays are coming! For others, it can mean a feeling of loathing because of more darkness than light, cold days, and the dreaded word looms...S-N-O-W.
There are ways to combat the blues that may come on during the transition from fun in the sun of summer to hunkering down in the house for fall and winter.
1. Make a good reading list. Ask for suggestions of great books to read, and then make your list. When it's too cold to go anywhere or the weather is ugly, grab your book and head the to the fireside. Light some nice candles and relax!
2. Pinterest is your friend. Find some crafts to do with the kids and stock up on a few supplies. You know there are snow days in your future, and even though the kids love them, it can mean long days for you inside.
3. Create some health goals! If you have been meaning to get back to the gym, now is the time. Make an appointment with the trainer and start a routine. You'll gain energy and that leads to a boost in your mood! And, you'll be more disciplined during the holiday eating binge!
4. When the sun is out, enjoy it. If you are going days on end without it, and you are feeling blue, grab some Vitamin D or eat foods rich in Vitamin D like tuna and salmon!
5. If the funds are available, plan a vacation during the winter. Even if it is a weekend getaway to a nearby city with a hotel pool, it feels like you got out and did something different. That will always boost your mood (and the kids' mood too!)
Finally, find ways to be grateful every day. Each morning or before bed, write down a few things that bring you joy or just "made your day." You'll find that each day is a gift, no matter the weather or temperature!
We will be offering several courses at IBC in October:
10/13/2016: Refuse to Be a Victim (Street Smarts)
1-5PM, $25 per person
10/21/2016: Active Shooter Survival Tactics
2-4PM, $25 per person
10/25/2016: Compassionate Defense (Self Defense for the Professional)
8AM-5PM, $320 per person
10/28/2016: Hunter's Education
4-8PM, No cost to attend
Register today at http://www.ibcins.biz/Services/Sign-Up-For-Classes
Or call 712-277-2424
The IRS has released the 2016 Draft Instructions for Forms 1094-B and 1095-B to help employers prepare for calendar year 2016 information reporting. Employers are required to report in early 2017 for calendar year 2016.
Who is Required to Report
The Affordable Care Act requires insurers, self-insuring employers, and other parties that provide minimum essential health coverage to annually report information on this coverage to the IRS and to covered individuals using Forms 1094-B and 1095-B.
Note: Self-insured employers with 50 or more full-time employees, including full-time equivalents, generally will satisfy their reporting obligations using Forms 1094-C and 1095-C. 2016 Draft Instructions for these forms were previously released.
Key Proposed Changes for 2016 Reporting
Among other minor changes, the 2016 draft instructions differ from the 2015 instructions as follows:
IBC EHS Roundtable
OSHA 30 Hour General Industry Course
IBC's Risk Manager, Aaron Iacino, will be conducting a 4 day OSHA 30 Hour General Industry Course. It will be a 4 day course held at IBC's Safety Center at 617 Water Street.
Dates and times:
March 13, 2019 8:00am-5:00pm
March 15, 2019 8:00am-5:00pm
March 18, 2019 8:00am-5:00pm
March 20, 2019 8:00am-5:00pm
This is a great course for managers and supervisors to learn site hazards and how to correct and prevent them. Please call Aaron Iacino at 712-222-1493 for pricing. RSVP at email@example.com
IBC's 3rd Anuual Safety Conference 'Making Safety the New Norm'
Counter Ambush for Active Shooter Survival
IBC's Counter Ambush for Active Shooter Survival Course will be on March 29, 2019 from 2:00pm-4:00pm at IBC's Safety Center at 617 Water Street.
This course will teach people how to perform a counter ambush on an active shooter. Run, Hide, and Fight are the three steps to surviving an active shooter event. This course focuses on the third and last resort step, Fight.
We will have hands on exercises and drills where everyone who wants to, will perform the latest and greatest counter ambush techniques on a role-playing active shooter. Anyone can perform these drills regardless of physical fitness or prior training.
Price: $20.00 per person
Please call 712-277-2424 or email Angie.firstname.lastname@example.org to register.