The Bed Change – 32 Training Days Left

Paul’s Duathlon Training – 32 Training Days Remain

I have just enough time to get an adequate amount of training in.  I usually work 9-10 hours per day and enjoy spending time with my wife and son after work so early morning is really the only option to train for me.  I get up early and am able to get a great strength workout as well as a short run or bike ride in on weekdays.  On the weekends I am able to do my longer runs and bike rides while my son, Camden, is napping.  He will usually nap for about 3 hours during the day which allows my wife and I time to get some things done.  All was fine and dandy until…the bed change.

Yes the bed change from his crib to a big boy bed.  At first it was really great and he loved being able to climb in and out of bed on his own.  We would chuckle when he would dangle his legs off the side of the bed while he slept.  Then one night he learned that he was a “free man”.  “Why would I just lay here when I could go exploring and wake up mom and dad?”   I have spent the last several nights sleeping on the floor next to him.  I know I know…Cam has me in his power.  We have read some different strategies about being a bit tougher and getting him back in his room on his own that we will try.  Cam skipped his nap on both days last weekend. This was in part because he was sick and also because he is a “free man” now.  I was not able to get my long distance training completed on either day. 

The point of my story is that I am sure everyone experiences their own “bed change” and has to adjust their training schedule accordingly.  I suppose one option is to just skip the workouts and hope that Cam will get back to his normal schedule soon.  For those of you who have a mild case of OCD like me it will haunt you if you don’t make up those workouts. On the day of the duathlon I don’t want to wonder if I would have had a better time if only I would have made up those workouts.

So far this week has been good for my regular workouts and I even had Cam as a “helper friend” for my strength training session this morning (before the bed change he would be asleep during my morning workouts).  Tomorrow (Wednesday) is my typical core and explosive movement day.  I don’t want to miss this workout and I really need to make up those long distance workouts from the weekend.  To remedy this I am going to get up an hour earlier than usual for my Wednesday and Thursday workouts to get the distance training in.

I plan to consume a protein shake (and coffee) in between the workouts to help with glycogen levels.  I will do my strength training first and follow with the run or bike.  I am encouraged by recent research that shows there may be no reduction in performance by training cardio and strength in the same session and that it doesn’t matter which one you do first:

http://www.ncbi.nlm.nih.gov/pubmed/22460475

http://www.ncbi.nlm.nih.gov/pubmed/22492939

What do you do to fit exercise in to your busy schedule?  We would love to hear from you!

 

Paul Sandburg, CSCS
Alere Onsite Health Promotions Manager
HealthQuest Program
May 15, 2012  |  Posted in Physical Activity | 1 Comment

Make Work Satisfying

The type of work you do, your title or your salary has very little to do with whether you are happy at work. Self-worth, confidence, and believing you deserve to be happy do.

“Self-worth is the first key to finding happiness on the job,” says Denis Waitley, speaker and coauthor of The Joy of Working. “Self-worth and confidence is a deep-down feeling in your soul of your own self-value. Individuals who enjoy their work develop strong beliefs of self-worth and self-confidence regarding everything they do.”

Setting and achieving goals that are important to you are a necessary part of developing self-worth. “I advise people to chase their passions, not their pensions,” Waitley says. “People who are working for their salaries alone become slaves to their work. People who are involved in what they’re doing, who put their signature on everything they do, find satisfaction and happiness on the job.”

Strategies for Happiness on the Job

Here are more of Waitley’s suggestions for how to be happy on the job.

Start your day with optimism.
“Optimism is a learned attitude,” Waitley says. “If you start thinking positively early in the day, you’re more likely to maintain a positive stance as your day progresses.” “The role of positive self-dialogue in maintaining a positive attitude has been well-documented,” Waitley says.

Always greet your co-workers and your boss with a smile.
“As simple as it sounds, a smile establishes your own self-worth and shares it with others,” Waitley says.

Stay away from pity parties or gripe sessions.
Joining in may feel like worker solidarity, but it’s actually climbing aboard a sinking ship. Instead, find happy and successful role models to pattern yourself after. Surround yourself with people who enjoy their work.

View change as normal.
Constantly monitor and evaluate your capacity to be flexible, open to new ideas and adaptable to change.

Don’t let trifles bother you.
“If the effort it takes to change something far exceeds its worth, forget it and learn to live with it,” Waitley says. “Keep your mind free to concentrate on larger issues and problems.”

Don’t make too much of your mistakes.
They are part of being human. Concentrate on the lessons to be learned from even the most trying confrontations.

Set your own standards rather than comparing yourself to others.
Successful people run their own races.

Appreciate each moment of your working day.
If the work gets boring, use your powers of visualization to see yourself succeeding in your goals.

Discover a sense of purpose.
Knowing why you want what you want makes the difference between success and failure, happiness and unhappiness, joy and frustration.

Expect the best from others – that includes your boss, co-workers and subordinates.
“Be a leader in spreading encouragement and praise,” Waitley says. “You’ll be surprised how people will live up to what you expect when you share your positive expectations.”

Start Your Plan Today

People who never go anywhere in life live by the creed “Someday I’ll ______.” Successful people know that someday starts right now. Questions about getting started? Remember the HealthQuest Emloyee Assistance Program (EAP) can be a great place to start. Call confidentially 1-888-275-1205 option 7.

 

May 9, 2012  |  Posted in Emotional Wellness, Personal Development | Leave a comment

Binge Drinking is a Growing Concern

Recent research brings to light further evidence that binge drinking is a bigger problem than previously thought. According to a recent research study conducted through the National Institute on Alcoholism and Alcohol Abuse (NIAAA), more than 38 million US adults binge drink at least four times a month. This behavior greatly increases the chances of automobile accidents, all types of violence, and suicide. Drinking too much, including binge drinking, causes over 80,000 deaths in the US each year. In 2010, it is estimated that binge drinking and alcohol abuse cost the economy over $223.5 billion.

Binge Drinking is a Bigger Problem Than Once Thought

Binge Drinking is defined as men drinking five or more alcoholic drinks within a short period of time or women drinking four or more drinks within a short period of time. Binge drinking is about more than just the number of binge drinkers. The amount and number of times binge drinkers drink are also important to address:

  • Age group with most binge drinkers: 18-34 years
  • Age group that binge drinks most often: 65+ years
  • Income group with most binge drinkers: more than $75,000
  • Income group that binge drinks the most often and drinks most per binge: less than $25,000
  • Most alcohol-impaired drivers binge drink

Everyone Can Help Prevent Binge Drinking

For most people who drink, alcohol is a pleasant accompaniment to social activities. Moderate alcohol use is not harmful for most adults. Nonetheless, a large number of people get into serious trouble because of their drinking. Here are a few things you can do:

  • Choose not to binge drink and help others not to do it.
  • Always drink in moderation. The US Dietary Guidelines on alcohol consumption recommend no more than one drink per day for women and no more than two drinks per day for men. Pregnant women and underage youth should not drink alcohol.
  • Support effective community strategies to prevent binge drinking.
  • Support the minimum legal drinking age of 21.

Take the Alcohol Quiz

Read the following statements and answer Yes or No.

Do you think a party or social gathering isn’t fun unless alcohol is served?

Have family members, friends, or coworkers ever commented on your drinking?

Do you have friends you drink with?

Do you look forward to your next drink?

If you only drink after work or on weekends, do you think you couldn’t have a problem?

Are family members or friends beginning to avoid you?

Have you unsuccessfully tried to cut down or quit using alcohol?

Do you hide your use from other people?

Are you beginning to distrust and avoid some people?

Do you get up the day after drinking and not remember what happened the night before?

Do you have health problems as a result of your drinking?

Looking for an Answer?

If you answered Yes to three or more questions, it may be a sign that alcohol is starting to take over your life. The HealthQuest EAP has helped hundreds of State of Kansas employees and their family members successfully deal with alcohol related problems. Call us confidentially at 1-888-275-1205 (Option 7).

 

 

 

May 3, 2012  |  Posted in Emotional Wellness, Healthy Living | Leave a comment

The Gauntlet

Paul’s Duathlon Training – 46 Training Days Remain

 

 

 

 

 

 

I didn’t get a chance to post last week as I was out of the office on a wonderful trip to St. John in the Virgin Islands.  The trip provided cross-training opportunities for the upcoming duathlon.  First, I was able to train in extreme humidity (good practice for June in Kansas).  On my first run around the resort it felt like I was breathing water! 

I was also challenged to take on the “Gauntlet” by my friend Brendan. I am pleased to announce that we both successfully made it across after about 1 hour of constant falling, swimming, and climbing – Great workout!  The “paparazzi” captured a great action shot (see picture to the left).  My wife said she didn’t see me make it across but knew I had thrown down the Gauntlet when she heard loud and obnoxious screaming. 

The calf feels like it is getting close to 100% again.  The proper shoes for my gait and calf compression sleeves seem to have helped quite a bit.  I have also introduced some basic barefoot training as some studies show improved performance and decreased injury with this method.  I have begun doing all my indoor strength training barefoot.  Since I am in my own home, safety and hygiene are not an issue.  I wouldn’t suggest this in a commercial gym.  I believe I will see the most benefit with the leg exercises – most notably squats, lunges, and calf raises.  It makes sense that removing the shoe and putting the foot in contact with the floor can change the movement pattern for lower body exercises.  Perhaps removing the “crutch” of support provided by the shoe will allow foot, ankle, and lower leg muscles to be stimulated more.  One could easily hypothesize that further activating these muscles could increase strength and improve performance.

It is time to start putting myself in some “game time” situations for the duathlon.  I have been doing brick workouts where I run then bike or bike then run but I have not been timing myself in transition.  If I really want to get a good overall time I am going to need to be quick in transition from run to bike and bike to run.  For my next brick workout I am actually going to set up a station and practice the transition.  It doesn’t seem like a big deal to change shoes and jump on/off the bike but I am sure practicing this can shave valuable seconds.  I am also looking into tri suits that are built for multi-sport races.  They are multimodal for swimming, biking, and running.  I like the idea of having enough padding for the bike portion but not so much that it is uncomfortable during the run.  I will let you know how the transition practice goes next week.

 
Paul Sandburg, CSCS
Alere Onsite Health Promotions Manager
HealthQuest Program
May 1, 2012  |  Posted in Uncategorized | 2 Comments

Paul’s Duathlon Training – Muscle Mass Is “Horse Power”

64 Training Days Remain…

Wow I can’t believe there is just a little over 2 months remaining to train for the Tinman!  I am feeling stronger with my individual cycling and running workouts.  The cycle/run brick workouts are still challenging though, as expected.  I was surprised when I checked the event website http://ultramaxtri.com/tinmantri/info.html recently that the cycle portion has been shortened to only 13 miles.  So now it is listed as a 3 mile run, a 13 mile bike, and a 3 mile run. 

The good news is that with a shorter distance I will be able to push harder for speed through the entire event.  The bad news is that I won’t be able to grind out those poor souls that failed to train in the higher mileages.

In the last update my calf compression sleeves had just arrived.  I am happy to report they do indeed improve performance.  I still have a little discomfort in the calf, especially at the beginning of the runs before the muscle gets warm.  The sleeves seem to mitigate the discomfort.  Perhaps this is from the added support they provide.  I realize this in not very scientific but am perfectly happy with placebo effect.

To increase total body power for both events I have added several explosive movements to my strength routine including barbell power cleans, medicine ball jump squats, kettlebell swings, and plyometric pushups.  The cleans, squats, and swings were added to my leg day and the pushups to my chest/back day. I will create some videos of these movements and upload them to our HealthQuest YouTube page http://www.youtube.com/user/kansashealthquest when I get some down time.

When doing this much cardio it can make it challenging to maintain hard earned muscle mass.  The trick is to take in enough calories for recovery from all the cardio and strength training but not to overdo it.  Ingesting nutrients pre and post workout is critical.  Also assessing body composition has been very helpful.  I track my weight, body fat percentage, and visceral fat every morning (all this and more provided on the Omron scale) .  I can get a quick read on loss of muscle mass or gain of adipose tissue and can make adjustments accordingly.  The belt notch doesn’t lie either.  I also log all of my strength workouts.  If I plateau or regress on an exercise I can alter things as well.  As the old saying goes “If you ain’t assessin’, you are a guessin’”. 

I am weighing in at 184 right now which is lightest I have been in years.  This is a healthy weight for a 6’ tall male but I tend to freak out when I see weight loss because there is too much hard work in the muscle mass gained.  Muscle mass is “horse power” which is useful in any sport.  Luckily I have made a few nutrition adjustments and have been able to maintain strength and mass so far.  I will check in again next week!

Paul Sandburg, CSCS
Alere Onsite Health Promotions Manager
HealthQuest Program
April 13, 2012  |  Posted in Uncategorized | Leave a comment

Paul’s Duathlon Training – Gear Head

 

78 Training Days Remain

The last time I checked in I had just ordered my new running shoes and was excited to take them for a spin.  After getting several runs in them I can confirm 4 things:

1)      My old running shoes had too many miles on them and it was time for a new pair

2)      My old running shoes were not designed for my gait

3)      My new running shoes feel fantastic and my calf feels better

4)      My new running shoes are not a miracle and like any other strain it will take time and rest to heal (darn it)

As a side note I did order compression sleeves for my calves.  These are made to help support the calf muscle and minimize vibration thus improving performance and reducing fatigue.  I wore them on a bike ride this morning and they felt great.  I nearly passed a car in our neighborhood!  (No it wasn’t parked) Since my top speed on that ride was 24 mph I have a feeling the car was going pretty slow.  He pulled out in front of me while I was probably going about 20 mph or so.  I just kept pedaling and cruised up beside him, smiled, and waved.  He waved back and smiled.  It’s a friendly neighborhood.

My guess is that I will notice some improved performance in both running and cycling while wearing the sleeves.  Compression gear has also been shown to assist with proprioception. I already wear compression shorts for all workouts and sports activities because of this benefit. We will see if these help speed up the healing process as well.  I presume that the compression calf sleeves will not be a miracle and magically heal my injury though (darn it).

I haven’t yet written about my favorite tool for outdoor cardio training.  It is called Runtastic.  This is a very cool app that works with your smartphone’s GPS technology.  It will track your distance, duration, speed, elevation, give you audio updates, and map your course.  You can even integrate the app with your Facebook and Twitter accounts.  The live tracking feature allows your friends to watch you real time on a map as you walk, run, bike, etc.  They can even “like” your workout and you will hear a cheer through your phone.  

You also have the option to share your completed workouts on your social media accounts.  Knowing that I respond well to negative feedback, my good friend Landon said “Please don’t share your mediocrity on Facebook” on my page after completing one of my runs.  This provided useful motivation on future runs.

One other neat feature it has is a “ghost” competitor.  Before your session begins you can choose to race your previous time on the same track.  The program will give you audio updates of whether you are ahead or behind your “ghost” and by how much distance.  It is surprisingly motivating to know that your “ghost” is right on your tail!  It has made my training runs and bike rides a lot more fun.

I should get a 3 mile run and long bike sessions on both days this weekend.  I have been continuing my 5 day split on strength training too.  I will check in again next week and go in to more detail on some of the movements I have added to my normal routine to prep for the duathlon. 

Also I have just added some new full body workout videos using dumbbells only to our YouTube channel:  http://www.youtube.com/user/kansashealthquest

 

 

Paul Sandburg, CSCS
Alere Onsite Health Promotions Manager
HealthQuest Program
March 30, 2012  |  Posted in Physical Activity | 1 Comment

Health Screening Events Offered at Worksites Statewide

Benefits eligible employees are eligible for a FREE health screening offered through HealthQuest. Retirees, spouses and dependents (18 and older) who are enrolled in the State Employee Health Plan (SEHP) are also eligible to participate. In just 30 minutes or less, you can obtain the following important health information with a simple finger stick: Total cholesterol, HDL, LDL Total Cholesterol to HDL Ratio, Triglycerides and Glucose.  Plus, you will receive: Blood pressure, Height, weight, BMI, and Waist Circumference.

For the most accurate results, plan to fast for a minimum of nine hours prior to your appointment (please drink water to stay hydrated). Appointments are required. Employees/health plan members may participate in one screening event between October 2011 and July 2012. Your results are automatically uploaded into your online Health Assessment within 5 business days. Log in and complete your Health Assessment to earn 10 credits for the HealthQuest Rewards Program! Your health information is protected by state and federal privacy laws. Only aggregated data is shared with SEHP/HealthQuest.

How to Make an Appointment for an Onsite Screening Event

  • Sign in to your account on the HealthQuest Wellness Portal at www.KansasHealthQuest.com (or register an account if you do not have one) and click on “Health Screenings” from the left-hand column and then click on “Onsite Screenings”
  • If you do not have internet or have trouble with the site, please call toll-free 1-888-275-1205 and select option 5 for assistance making an appointment. Phones are answered between 8 am and 10 pm daily. (TTY 1-888-277-1543)

How to Complete the Online Health Assessment

  • Sign in to your account on the HealthQuest Wellness Portal at www.KansasHealthQuest.com (or register an account if you do not have one)
  • Click on “Health Assessment” from the left-hand column and then click on “Online Health Assessment”
  • Complete the Health Assessment questions and enter your biometric  values from your screening appointment or doctor visit when prompted
  • Deadline for completion of the Health Assessment is July 31, 2012 to earn 10 credits for the HealthQuest Rewards Program

Use your health screening results to complete an Online Health Assessment by July 31, 2012, and earn 10 credits for the HealthQuest Rewards Program!

Employees enrolled in the medical portion of the State Employee Health Plan (SEHP) who complete a Health Assessment and earn an additional 10 credits by July 31, 2012, will receive a health insurance premium discount of $480 for Plan Year 2013.  Click here for details!  

 

 

March 27, 2012  |  Posted in HealthQuest Programs | Leave a comment

Paul’s Duathlon Training – The Shoe Saga

There are 93 training days remaining until the Topeka Tinman. My calf strain seems to be slowly getting better.  I have abstained from biking and running again this week and did my cardio on the elliptical.  I should be able to at least bike again by this weekend.  I didn’t think the injury would be affected by biking but perhaps the pedal cleats allow me pull up through the pedal stroke enough to engage the calf muscles.

I am going to blame the injury on my old running shoes.  I had about 500 training miles in them and I learned recently that 350 miles is really a better target to move into a new pair.  I did a simple gait analysis while on the treadmill and concluded I am normal pronator.  Here is the video: Paul’s Gait Analysis No, those are not “capri” pants I am wearing in the video. They are long leg compression running pants I rolled up to see the pronation in the video :) This simple video was very helpful because what you “feel” is not always what is actually ocurring.  To do this I propped up my iPhone behind our treadmill.  Also I made sure I was in a neutral shoe so it was more accurate.  In addition I analyzed the tread wear on all my shoes and it confirmed normal pronation. Sadly I put myself in a shoe that was designed for overpronators (bad previous assumption).  This probably had something to do with my injury too.  This link has an article and videos that were helpful in my assessment:  http://www.runnersworld.com/article/0,7120,s6-240-319-327-7727-0,00.html

The barefoot runners of the world believe that typical running shoes remove your ability to use proper biomechanics.  There is certainly a new market in shoes that are more “minimalist” getting the runner closer to the earth such as the Nike Free or Vibram Fivefingers.  I can’t say that I agree or disagree at this point.  After doing lots of research and reading tons of reviews I selected the Asics Gel Kayano 17.   It is the model from 2011 which saved quite a bit of money as compared to the 18.  It seemed like the best choice for my build and running style (heel striker).  They should be arriving today so I will let you know how they work for me. 

Paul Sandburg, CSCS
Alere Onsite Health Promotions Manager
HealthQuest Program
March 15, 2012  |  Posted in Physical Activity, Uncategorized | 2 Comments

Duathlon Training – 99 Training Days Remain

Last Saturday I was able to get a nice run in with our dog Bentley.  I ran 3.7 miles and she probably ran/sprinted about 80 miles.  We aced puppy kindergarten except for leash training.  With that in mind I thought it would be fun to go to a park by our house and let her run free while I got my miles in.  She would run beside me for 30 or 40 yards and then stop to smell something.  I would look back and she would be 150 yards away but closed the gap quickly with her full speed sprints.  She is part Jack Russel and part Chihuahua (“Jackhuahua”).  She is only 13 pounds but is very athletic – fast and has some super hops.

Three miles is not difficult to complete. I am just working to improve my time and have better endurance when combining the runs with bike workouts.  After the run I completed a 10 mile bike ride.  The transition from running to biking is much easier for me than biking to running.  I will likely do most of my brick training by biking first to improve.  I also plan to do a few “mini” duathlons where I run/bike/run shorter distances.

Sunday I skipped cycling and running but jogged/walked the golf course on a warm and windy March day.  Did you know research has shown you burn more calories when walking against wind resistance?  It felt like lots of work against the 30 mph gusts.  I ended up jogging/walking just under 7 miles and burned about 2,000 calories.  Perhaps if I would have hit the ball on the fairways and greens a bit more I would have put in fewer miles.

M-F: Monday morning I noticed my right calf seemed to be strained.  I cut out running and cycling this week so far and did all of my cardio on the elliptical.  I will do a bike/run training set tomorrow and hope the calf is ready.  Despite the calf injury I did have some very good and intense strength workouts.  Below is my current training split.  Notice I train push/pull each workout so I can super set everything.  I do 30 minutes of cardio after each strength workout and do my long runs and bike rides on the weekends.  Hopefully the calf will be back to 100% and I will have a better update next week.

Mondays: Chest and Back

Tuesdays: Legs

Wednesdays: Core and Metabolic Conditioning

Thursdays: Biceps and Triceps

Fridays: Shoulders and Core

Saturdays: Long Run and Bike

Sundays: Long Run and Bike

 

Paul Sandburg, CSCS
Alere Onsite Health Promotions Manager
HealthQuest Program
March 10, 2012  |  Posted in Physical Activity | 2 Comments

Are You Retirement Ready?

There are countless books, numerous online resources, and an explosion of companies ready and willing to help with retirement financial planning. But the financial aspects of retirement, while important, are only part of the equation. Emotional preparation and planning for this major life transition is as important as financial planning. Until you know what you want to do and the person you want to be in retirement, the pieces of your new life in retirement won’t fit. And all the financial planning in the world won’t prepare you fully for life changes linked to the retirement transition — or for the unexpected. Perhaps the most important major adjustment in retirement is: to live fully with what is.

Begin by Questioning Yourself

Retirement experts recommend starting with numerous questions. Ask yourself what you most want to do in retirement and who you want to be after your long years of full-time work are over. Think about life priorities. Explore places to live. Imagine all the things you could do and interests you would re-discover in retirement. Retirement readiness is a key in making sensible choices about which trade-offs and limits work, and which ones don’t work, for you. So, if the economy has you wondering about your retirement future, it helps immensely to have a plan for retirement that makes sense emotionally. Then, whatever happens or doesn’t happen financially, you can find a way to have a satisfying retirement.

Four Important Considerations

  1. Have a transition plan. How will you structure your life once you retire? Particularly, when your identity is very much tied in with your work, it’s especially important to have a transition plan. Think very specifically: what aspects of yourself and your interests do you want to explore once you retire? Start pursuing these before you retire, if possible, to fine-tune your plans; and decide what is going to work best for you. Remember, it’s paramount to examine these needs through the prism of what is. Are you prepared to live on less? What can you do without?
  2. Have a clear vision of how and where you want to live. Do you need to be near family and see them on a daily or weekly basis? Do you want to break away from the familiar and explore a whole new area and lifestyle? Have you and your spouse discussed candidly what it would mean to each of you to relocate? Have you tried out new locations in all seasons? It’s important to experience a retirement spot in the most challenging, as well as most attractive, seasons. It’s also vital to ask yourself if a relocation decision is being made with your own independent plans and interests in mind. Planning to relocate in order to be closer to adult children and grandchildren can be risky. Some retired individuals have adult children who have had to relocate away by necessity in a challenging job market and they are left living in a place they may or may not have chosen, on their own, to spend their retirement years. Some find that life near the kids isn’t what they had imagined when they pulled up stakes. Their kids have lives of their own and their parents, while dearly loved, are not necessarily at the center of their lives. Some parents deal with this shift well at close range– but some don’t.
  3. Know that retirement can greatly impact your marriage. Even long, stable marriages can be shaken by the changes that retirement brings. Planning your lives together and apart is an important part of retirement readiness. Do you envision doing some things on your own and some things with your partner, or do you hope for constant togetherness? According to Dr. Phyllis Moen, Professor of Sociology and Human Development at Cornell University, the transition from working to retirement is both stressful and emotionally difficult for most couples. In her research, Dr. Moen found that while retirement itself was a happy time for couples, the transition (defined as the first two years after leaving a job) was a period of marital strife for many men and women.
  4. Keep your expectations realistic. Sometimes reality will exceed your positive expectations, and, of course, sometimes your expectations will be altered by reality. Remember, life’s ups and downs continue to happen even after you retire. Evaluate Your Emotional Preparedness Want to evaluate your emotional preparedness for retirement?

The HealthQuest Employee Assistance Program offers a Retirement-Ready Coaching Program that can help. Call confidentially 24/7 at 1-888-275-1205 (option 7).

March 8, 2012  |  Posted in Emotional Wellness | Leave a comment