Newsletter. Rockdoc is the leading provider of: Medical Services for Events & Mass Gatherings Health Management Consulting Healthcare Innovation

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Bethanie Woods
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1 Newsletter Rockdoc is the leading provider of: Jan. Medical Services for Events & Mass Gatherings Health Management Consulting Healthcare Innovation Rockdoc Consulting Inc W Broadway Vancouver, BC V5Z 1K7 T E. info@rockdocinc.com F Follow us on Facebook: Rockdoc Consulting Inc. Instagram: Rockdoconline

New Years Resolutions: Getting That Rockin Bod 5 Tips To Stick With It Author: Bryan Chung - Personal Trainer at Red Tiger Martial Arts With New Years kickin in and the holidays rolling out, many of

2 New Years Resolutions: Getting That Rockin Bod 5 Tips To Stick With It Author: Bryan Chung - Personal Trainer at Red Tiger Martial Arts With New Years kickin in and the holidays rolling out, many of us are looking to get back on track. An enormous amount of people adopt the fitness resolution for whether it s losing weight or gaining muscle, this is the time of year where everyone starts to take fitness seriously. It s amazing seeing how motivated people get early, but the hardest part is sticking with it and not quitting by mid February. Use these 5 tips to lose inches and stick with it. 1. Pace Yourself Jan. It s easy to get right into it at full throttle with all the motivation and adrenaline for the first two weeks of. You need to pace yourself. Be realistic, there s no way you could keep the same full-throttledpace without properly planning rests in the weeks that lay ahead. Rest is a crucial part of muscle development. Overworking the body is a frequent mistake many people make, preventing them from achieving their goals effectively, and more importantly, getting past mid-february. Let your body heal! Plan out your workouts so that you have enough downtime in betweenbut not too much. 2. Pair Up Call out a friend, book a session with a personal trainer, or just make a date with yourself to run at the park! Pairing up with someone and scheduling a date and time is a great way to make sure you fit in your workout. It makes it much harder to make any excuses to cancel or skip your workout when you re obligated to show up for your session. 3. Make Exercise Fun! You don t always need to be hitting the gym. Remember that there are other forms of exercises other than lifting weight from playing basketball at the local rec centre, to kickboxing, hiking, or even dancing those are all great ways to work up a sweat while having a good time. Find something you enjoy doing and you ll be in better shape before you know it.

4. You Are What You Eat Muffins, ice-cream, cake and cookies are all delicious, but definitely not nutritious Unless they re made of chicken. You are what you eat.

You need to feed your body what you want it to become; which means lean proteins, and a whole lot of vegetables. 5. Spoil Yourself You need to spoil yourself!

3 4. You Are What You Eat Muffins, ice-cream, cake and cookies are all delicious, but definitely not nutritious Unless they re made of chicken. You are what you eat. Keep that thought in mind the next time you do your grocery shopping. Stick to the fresh produce and avoid the aisles full of frozen, canned or bagged foods. You need to feed your body what you want it to become; which means lean proteins, and a whole lot of vegetables. 5. Spoil Yourself You need to spoil yourself! The first thing that comes to mind must be the decadent quadruple chocolate brownie you ve been craving- or perhaps it s delicious apple crumble. Let yourself have some BUT remember all the hard work you ve put in throughout the week. You want to give yourself a treat, but not ruin the progress. When it comes to treating yourself with sweets- moderation is key. Alternatively, you can treat yourself with a hot bath, some time at the spa, or time at the local gun range; you can even just go bonkers with at the trampoline park with your kids or a couple of friends. Find time to spoil yourself, you ve earned it. Jan. Remember that there is no magic pill to instant weight loss or a rockin bod. It takes moderate exercise, a healthy diet, and commitment in order to attain a healthy body. Finding the motivation and staying determined is what will lead you to success in this year s fitness resolutions. Bryan is a personal trainer at Red Tiger Martial Arts in Surrey BC. He provides a range of martial arts training and workout programs in a fun and safe environment for all levels. If you re interested in getting into shape, make sure to check out Red Tiger!

4 SHIFTBOARD Rockdoc is excited to announce that we will be introducing a new online scheduling system for the event season! We are going to be using SHIFTBOARD, and this will allow each crew member to have a profile, upload their credentials, and be able to request shifts through the system. Over the next few weeks, please keep an eye out for an welcoming you to Shiftboard from Kathryn Drew. This will contain a link for you to login and set up your profile. You will remain inactive and you will be unable to see events until you have completed your profile. You will initially be added to Teams, such as first aiders, and depending on your credentials you will be given specific roles (eg. You will be given a role as an OFA3 in the First Aider Team). When an event is posted, you will be notified and you can login to Shiftboard and request certain shifts depending on the roles you have been assigned. Information about events will also be posted on Shiftboard and messages can be sent out via and text. If you have any questions about Shiftboard, please Kathryn at crew@rockdocinc.com, and be sure to keep an eye out for the welcome . We are looking forward to seeing you all during the event season! == === N= =p= PM j = q= t = q= c= p O= P =Q= T= U= V=NM =NN=NO=NP=NQ=NR=NS=NT g~åì ~êói =OMNR=NU=NV=OM=ON=OO=OP=OQ cêáç~ó =OR=OS=OT=OU=OV=PM=PN Jan.

Rock Stars of the Month Contact Crew This month, it was too difficult to

We saw a lot of awesome and dedicated individuals who went above and beyond

This month, our management team has chosen the entire crew from Contact as

5 Rock Stars of the Month Contact Crew This month, it was too difficult to choose just one Rock Star. We saw a lot of awesome and dedicated individuals who went above and beyond at Contact Winter Music Festival last month. This month, our management team has chosen the entire crew from Contact as our Rock Stars on the Month! You ve all displayed what it means to be part of the Rockdoc team and we can t thank you enough for all your hard work and dedication. Rock on!

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Recap Sesame Street Live On December 10th & 11th, the crew covered Sesame Street live at UBC! They had a blast hanging out with Elmo and Big Bird. Thank you for doing such a fantastic job!

The crew did a fantastic job ensuring the safety of all the concert goers throughout the night. Great job team! Events- Save the Dates! Kin Games - Mar. 20th & 21st JANUARY Sun Run - Apr.

6 Event Recap Sesame Street Live On December 10th & 11th, the crew covered Sesame Street live at UBC! They had a blast hanging out with Elmo and Big Bird. Thank you for doing such a fantastic job! Contact Festival On December 26th & 27th, we covered Contact Music Festival at BC Place! The event featured Zedd and Armin Van Buuren. The crew did a fantastic job ensuring the safety of all the concert goers throughout the night. Great job team! Events- Save the Dates! Kin Games - Mar. 20th & 21st JANUARY Sun Run - Apr. 19th MAY BMO Vancouver International Marathon - May 3rd SEPTEMBER Scotiabank Half Marathon- June 28th Ironman Canada - July 26th SeaWheeze Half Marathon, Yoga and Concert - Aug. 15th FEBRUARY JUNE OCTOBER MARCH JULY NOVEMBER APRIL AUGUST DECEMBER

Missy Kane Covenant Health Fitness Expert WEEK ONE

WORKOUTS FOR RUNNERS (BEGINNERS) Missy Kane Covenant Health Fitness Expert *Remember to see your physician before starting an exercise program. Before you begin any jogging or running program, make sure