President’s Message

The last 3 months have been a wild ride. Back in March, the last newsletter, COVID was new and we had no idea of what or how it would affect us. Would we be allowed to continue to work? Will the states shut down? How will it affect the economy?

These questions and many other questions were in our mind. We could not find toilet paper. Three months later, we have answers to many of our questions. We were fortunate to be labeled as essential and keeping working. Projects get shut down and start back up after cleaning. Some projects are cancelled or postponed. We learned the rules of social distancing, wearing masks and washing our hands. It is much easier to find toilet paper. To track the virus, we centralized our tracking to make sure we handled cases according to CDC guidelines. Weekly updates go out. Vir-tual meetings replaced in person meetings. Each of the states we work shut down. Each have opened back up and did it at different rates. The economy is contracting deeply but showing signs of improvement. Three months later, we have settled into the COVID life. I appreciate everyone's efforts over the last three months to adjust to the COVID life. Many employees from many different offices and groups had ideas that shaped our processes and policies. Employees discussed their fears and anxiety. The amount of communication was greater than the norm. This health emergency shows us what we can do in a short amount of time when we work safe, work smart, and work together. This should be a roadmap for how we do our work every day. We ask for and receive input from many voices. We listen to that input and use it in our solutions. There were no egos. There was not any ‘I know best.’ This was true because no one knew any-thing about the virus. Since no one knew anything, each person was considered to have equal footing. Have this attitude on all issues. Treat each person as having an equal voice regardless of position. You will, I promise, get better solutions that will result in better outcomes. Getting input and listening to the input is an important piece in developing a team. You can do remarkable things as a team. We will be living the COVID life for the near future and it will be our ability to work as a team that determines our outcomes. You have a choice on how to deal with it. Com-plain about it. Use it as an excuse for not performing. Or, you can have a positive atti-tude and look for ways to overcome the challenges. You can pull together and work as a team. Ask for help. Attitude is always a choice. Let us make the choice to be posi-tive and do incredible things. Work Safe. Work Smart. Work Together. Tom Headlee

www.watsonelec.com Check us out on

Summer 2020

2

WATSON TEAM GRADUATES

Tim Amerson Tim has been with Watson Electrical since May 2015, competing in and winning several Apprentice Contests at local, state and national levels. He has been a force to be reckoned with and we are very proud of him and his accomplishments. Tim currently works as a Construction Management Trainee in our Greenville, NC location.

Cody Jones Cody has been with Watson since July 2014. Cody has com-peted in local and state competitions, winning 4th place and the Safety Award in 2019 at the 25th Anniversary of our Ap-prenticeship Contest. We had many local and out of town guests at this particular competition and a lot more pressure was added. Cody nailed it, did a great job and made us proud! He is currently working in our Winston—Salem loca-tion as a Level 2 Mechanic. Kevin Inocencio Kevin has been with Watson since June of 2014. He is now working in our Virginia location as a Level 2 Mechanic. Kevin has competed and placed in Watson’s Apprentice competi-tions as well and is a shining example of a Watson Appren-tice. Jimmie George Coming to us with two years of trade school that gave him a head start in our apprenticeship program, Jimmie has been with Watson since January 2017. He’s competed in our Wat-son Apprentice contest for the last two years and currently works in our Fayetteville location as a Level 2 Mechanic. Marcus Hart Marcus works with our Multi-Family Group. He has been with Watson since August 2014 and he too, has competed and placed at the local and state levels. Marcus is a hard and conscientious worker and is currently working in the Char-lotte and surrounding areas as a Level 3 Mechanic.

Congratulations To Each Of You! Your Watson Family Is Proud Of You!

Please join us in congratulating Grant Farrimond

on his graduation from our Construction Management Training Program.

Grant works in our Winston—Salem location as an Assistant Project Manager. He has been with Watson since July 2012, graduating from our Apprenticeship

Program in December 2016. Great job Grant! Keep up the good work!

Tim Amerson

Jimmie George

Cody Jones

Kevin Inocencio

I know the price of success: dedication, hard work and an unremitting devotion to the things you want to see happen.

~ Frank Lloyd Wright, American Architect and Writer

Marcus Hart

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HUMAN RESOURCES AND BENEFITS

Welcome to Code Corner

1. A 4/0 copper conductor needs to be supported every _____’ in a vertical raceway.

A) 60 B) 80 C) 100 D) 200

2. Critical care (Category 1) spaces shall be served by a ________ essential electrical system.

A) Type 1 B) Type 2 C) Type 3 D) Either A or B

Answers on pg.9

2020 Benefi ts Recap & Reminders Wellness Incentive Plan – If you are participating in the 2020 Wellness Incentive Plan, the requirements are the same as they were for 2019. There is only one requirement to complete before December 31, 2020 – get a physical (this date has been extended due to Covid 19). Remember to use your BCBS ID card because the physical is covered 100% on our health plan. We said during our meetings in October that the best way to lower claims (and lower premiums since we are self insured) is to keep everyone well. Remember, whether or not you choose to participate WILL have an impact on your health insurance premiums for 2021.

Supplemental Health Benefits – If you elected one of the supplemental plans for 2020 (critical illness, accident, hospital indemnity) you can claim a benefit for having one preventative health screening per year. Claim forms are on our employee enrollment site.

Flexible Spending Account (FSA) – Remember, any monies not used by Dec 31, 2020 will be forfeited per IRS rules.

Dental Plan – Our dental plan for 2020 is with Delta Dental. There is a separate card for Delta Dental but it will only list the employee name, even with family coverage.

Life and Disability – Our life and disability plans are now with The Hartford for 2020. A short term disability claim can be filed online at https//abilityadvantage.thehartford.com or you can call it in at 888-301-5615. You will report your disability claim (providing you elected STD during open enrollment) directly to The Hartford. This should greatly speed up the claim process and getting your benefits started. Details are on our employee enrollment site. 278691

Vision Plan – Our vision plan for 2020 remains with Ameritas/VSP. Details are on our employee enrollment site. If you have any questions, contact your office manager.

Get MDLIVE Today!

Got the flu, respiratory issues, or even pink eye? Remember one of the many benefits of the Watson

Electrical health plan is access to MDLIVE, a telehealth care service. See a board-certified doctor via

a secure online video from the MDLIVE app or your computer, without leaving your home! MDLIVE’s

doctors can diagnose symptoms, prescribe non-narcotic medication when needed and send e-

prescriptions to your local pharmacy. Take advantage of this anytime, anywhere healthcare at a low

cost. Avoid spending your time and money going to the ER or an Urgent Care. Sign up today!

Mobile app: search MDLIVE, on a computer: go to mdlive.com/ncvideodoc and click "Activate

Now" or call 888-657-9982.

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WATSON PROJECT NEWS

Virginia Summer is here! It is hard to believe that we are already at mid-year point of 2020. Historically, Virginia has always started slowly with new work coming out of the ground and delayed by weather or other circumstances. When we recapped 2019 in the Winter edition of this newsletter, we knew that would not be the case in 2020. Even in these dif-ficult times we are blessed to keep all but one project open and working. A special thanks to our team, deemed essential by the State of Virginia, for coming to work and staying focused under necessary on-site restrictions. Thank you for abiding by rules set forth by safety regulations and guidelines. We are ahead in all categories and have a strong back-log for the second half of 2020 and into 2021. THANKS FOR ALL THAT YOU DO!!!

New projects included in our backlog are:

Chesapeake Regional Medical Center Additions and Renovations — This project has been awarded by Hourigan Construction Corporation. The project started as a Design Assist/Enablement contract which allowed construction to begin without a full design in place. Frank Lewis, Foreman on the job, has been at the reins installing temporary electrical services for various trailer complexes as well as underground systems and select demoli-tion to make way for new construction. We have also recently been awarded the Cancer Center addition and Central Utility Plant expansion. There will be three other elements that include a Cardio Surgical suite, 3 story vertical expansion and complete renovation of the existing Mother/Baby/ICU. Ryan Williams, Superintendent, has recently joined the team and will oversee the entire project anticipated to be underway into 2021.

Sentara Leigh Parking Garage — This project was awarded by Whiting-Turner Contracting Company. It is located on the Sentara campus near our VOA project. Bill Hardic, Foreman, will be our leader as he finishes his current VOA project. We believe part of the reason we have been awarded this job is due to the quality of our VOA team, which clearly set itself apart from other subcontractors on the job. Well done Mr. Hardic. Here is another one for you!

27th Street Parking Deck — This project was awarded by Armada Hoffler Construction. It is a companion to the 27th Street Apartments awarded last year by Armada Hoffler. This project has been unique in that an existing parking lot was demolished, underground in-stalled, and a temporary parking lot restored for the summer season. After Labor Day, the temporary parking lot will be removed again and construction of the precast parking deck will commence. Joey Lee, Project Superintendent, who is overseeing the 27th Street Apartment project, will handle this as well during his lunch breaks. Joey likes a challenge.

Riverside Regional Medical Center 6th Floor Annex — This project was awarded by GC Commercial. It includes renovation of a portion of the 6th Floor Annex Building, Phase 2. This project is currently on hold due the COVID-19 virus. We hope it will resume soon.

We would like to welcome back Mr. Alan Ward to our Electrical Construction Services. Alan will be Foreman on the Langley AFB Central Utility Plant and Addition. Please congratulate Alan on his new position and wish him well to bring this project to a successful conclusion.

Also, we welcome Mr. Paul Drummond as a Project Manager to the Virginia team! Paul comes to Watson with many years experience working in his family business in New York City as well as 4 years as a Project Manager with Architectural Graphics, a valuable customer here in Virginia. We wish Paul all the best in his new position.

Lastly, congratulations to Kevin Inocencio, Apprentice Graduate/Mechanic Level 2, for graduating from the Apprenticeship Program. We wish him well and see a bright future for Kevin and all apprentices!

Have a great summer!

Charlotte, NC Our Charlotte location has recently been awarded Southminister Conversion. This is a $50,000 contract for Design/Assist Preconstruction Services with Rodgers Builders locat-ed at Southminister in Charlotte, NC. Our estimating department is working closely with Rodgers and the design team to ensure an efficient delivery of this major renovation at existing facilities. The project buildout will include a 47,500 sq. ft. renovation of an existing third floor located in the skilled nursing wing of the twenty-one independent

living units. The completion of this project is scheduled for August of 2020. Our team includes Matt Adkins, Supervisor; Superintendent, Al Ghianda and Joel Padgett, Project Man-ager. Also, recently awarded to us was Rowan Cabarrus Community College Advanced Technology Center, an EDA upfit in Kannapolis, NC awarded by Rodgers Builders. The contract amount is $498,000 and includes upfit of a three-story advanced technology center that is approximately 18,000 sq. ft. The completion date is December of 2020. Our team will include Matt Adkins, Supervisor; Justin Hayes, Superintendent and Joel Padgett, Project Manager.

CRMC Cancer Center

CRMC Cardio Surgery

CRMC 3 story Vertical

145646

Southminister Conversion

Rowan Cabarrus County

5

WATSON PROJECT NEWS

Winston—Salem, NC “Oh, what a cleaning!” That clearly sums up some of the work going on here since the COVID 19 pandemic broke through. The Kernersville team remains healthy, clean, safe, happy, optimistic, blessed and always grateful to be working every day.

Here is what we have been up to since our last submission:

High Point Police Headquarters & 911 Center, High Point, NC - This project was awarded by Samet Corporation of Greensboro, NC. Work includes renovation of an existing, four story, 76,546 sq. ft. building that will accommodate police headquarters as well as a new, four story, addition that will house the 911 Communica-tions Center. Work includes upgrading the ser-vice to 2000 amps, a turnkey fire alarm system, raceways only for tele/data & security systems and adding a 1000 kW generator. Mike Parrish is our amazing Foreman on this project.

NC Zoo Baboon Holding, African Pavilion, Asheboro, NC – This project was awarded by Rodgers Builders, Inc. of Charlotte, NC. This is a 4,000 sq. ft. one story structure that will house baboons at the NC Zoo. Electrical work includes a new 800amp service, new LED lighting, fire alarm, and a new 350 kW emergency generator system. Steve Delk is our wonderful Foreman on this project.

Lewisville Middle School, Lewisville, NC – This project was awarded by New Atlantic Contract-ing, Inc. of Winston Salem, NC. This is a new, 108,400 sq. ft. facility for the Winston-Salem Forsyth County Schools. The building consists of support areas such as a kitchen, common areas, music and art rooms, gymnasium, offices and three floors of class-rooms. We will be providing the electrical power and lighting, generator, UPS, and site lighting. The systems under our scope include fire alarm, data, sound, inter-com, and Area of Refuge.

Cody Jones graduated from the WECC Apprenticeship Program. Way to go Cody!! We are super proud of him, thankful for his invaluable skills & technical knowledge and his sharing of that knowledge with the team as he continues to progress in the field.

Watson Energy Solutions & Service — Winston—Salem Watson Energy, Winston—Salem feels fortunate to have such a strong and highly skilled Service Coordinator in Cathie Miller. We have the honor of working beside her each day. Here are just some of the ways Cathie is an exceptional member of our team.

Cathie is a native of Winston Salem, NC. She is married to a wonderful man named Tom. They have been married for eleven years and between them they have raised five beautiful chil-dren. Cathie has worked at Watson Electrical Construction Co. LLC for over seven years. She says her favorite thing about her job is the people she works with and the job itself. One par-ticular challenge she faces is the multiple billing portals used to bill our customers. We asked her how she overcomes that task. She replied, “They are always a challenge at first, every-thing new is, but the training comes and I’m able to navigate it much better.” Cathie enjoys her work because of the variety of responsibilities she has. She is especially grateful for the “busy”. She has an exceptional work ethic and is carefully efficient.

When asked what her goals were for the future with Watson, Cathie responded “I would like to retire with the company and travel a lot more, especially to England where my husband is from, and see the places and people I’ve heard about and seen online.” In her spare time she enjoys creating jewelry and leather goods. She knows her way around a Cricut® machine as well, she has 3 of them! Cathie has been known to brighten another’s day by gifting her talented creations. She enjoys creating new things at home in her epic craft room and has her own store on Etsy.

Cathie, thank you for your daily example of integrity, strength, dedication, compassion, and kindness to all of us. You are our Superhero!

High Point Police HQ

Lewisville Middle School

NC Zoo Baboon Holding

6

WATSON PROJECT NEWS

Charleston, SC

International African American Museum

The African American Museum is now underway. Team Watson is cur-rently installing deep underground cable and soon will start in— slab deck work. Covid-19 is not slowing us down! Despite the tight project site, the structural, concrete, mechanical and utility underground work that is currently underway, we have managed to be productive and keep project scheduled activities on track.

This project is going to be an icon both locally and nationally once completed.

Supervisor Kevin Sloan and Superintendent George Washington are preparing to attack the overhead rough-in once steel structure is completed and cleared for mechanical trades to proceed. With the help of our vendor partners and the general contractor, Turner Construction, we will be able to manage our work well.

Multi—Family—Charlotte, NC Region

Multi-Family in Charlotte recently completed the Overture Greenville Apartments in Greenville, SC with gen-eral contractor, Greystar Development and Construction. This project was a 229,108 sq. ft. Apartment Home complex for Active Adults 55+ and consisted of one large manor building broken out into 4 sections with 189 res-idential units, leasing area, full clubhouse with fitness center, lounge and miscellaneous amenity areas consist-ing of a pool as well as courtyards. Our scope of work consisted of electrical distribution, general wiring of units and common areas, as well as fire alarm and Area of Rescue systems, data/CATV distribution systems and full site lighting installation. Our project team included foreman, Timothy Herms and lead Mechanic Christopher Brown; supervisor, Christopher Gibson; project manager, Joshua Huss and many others that contributed to a successful project. This is our fourth completed project with Greystar Development and Construction.

The Multi-Family Group has recently been awarded the following projects:

Project Contract Amt Awarded By

Holly Springs Apartments, Holly Springs, NC $2,495,955.00 Armada Hoffler Construction

Solis Chestnut Farms Apartments, Stallings, NC $2,450,000.00 Katerra Construction

Overture Greenville Apartments

7

WATSON PROJECT NEWS

Wilmington, NC

Our Wilmington location recently completed Atlantic Packaging with Thomas Construction Group. The contract, including change orders was $474,104. This was a 15,000 sq. ft. renovation and addition to their corporate headquarters lo-cated in Wilmington, NC. In addition to the electrical, lighting and fire alarm, this building had two other unique features: an atrium and a saltwater fish tank. The atrium included detailed landscaping with up-lighting to provide a relaxing space for employees to enjoy. In the lobby, we installed the electrical for the saltwater fish tank which added another $1,852 to our total contract.

We have recently been awarded the renovations for Pender County Courthouse with Thomas Construction Group. The courthouse was built in 1936 and is located in Burgaw, NC. This project will consist of repairs to the building that suffered damage due to Hurricane Florence. We will be installing new lighting, devices, fire alarm, camera, main electrical service and two generators.

Lastly, we would like to welcome Dale Burkett, pictured right, as our new Pre-Construction Manager for the Coastal Region. Bringing over 28 years electrical experience, Dale isn’t a newcomer to Watson Electrical. He previously worked for Special Division from 1995 until 2005. Since leaving Watson Electrical, Dale has earned his Bachelor of Science and Masters in Business Administration from Barton College. We are excited to have him back with Watson Electrical.

Solar “Providing the Smartest Solutions Under the Sun”

Watson Solar continues to grow and expand as the renewable energy industry matures. Currently our group is actively building projects in Virginia, North Carolina and South Carolina, for multiple end users/owners such as Duke Energy, Dominion Energy and local Co-Ops. The past three years have been truly amazing to witness as the size and complexity of projects has increased. The one common theme is that they are all power plants and essential to the grids that serve us. As the intricacy of these projects increased so did the expectations as a “Qualified Contractor”. While Watson Electrical has always had a “Safety First” culture, we realized that in order to be recognized as an industry leader, we had to raise the bar!

Starting this year, all Watson Solar employees and the subcontractors working on our sites will be OSHA 10 cer-tified. In January 2020, our team completed training to meet this new expectation. Helpers through Mechanic II received their OSHA 10 certification and Mechanic III and above, including our management team, received their OSHA 30 certification. The training provided health and safety awareness on various topics that employ-ees can implement to reduce the risk of workplace hazards. Topics included excavation and trenching, fire prevention, scaffolds, PPE, fall protection, ergonomics, hazard recognition, planning and communication for potential hazards, and abatement and prevention of safety and health hazards. We received a lot of positive feedback regarding the training from both our employees and our clients and it has already had an impact on the opportunities we are now qualified to pursue.

We are very appreciative of our safety team, Larry Richardson–Vice President of Safety, Jamie Bragg- Director of Safety, and Tobyn Lavergne - OSHA Certification Trainer, for coordinating and providing the class.

8

SAFETY

WAT S O N H E A LT H A L E R T There is still much ado about the recent COVID-19 virus. While the Centers for Disease Control says there is likely no way to stop the virus from spreading, it must be stressed that there is no need to panic!

Remember that Coronavirus and flu warrant us being vigilant in basic sanitary practices. Here are some tips for staying healthy and well:

First and foremost, if you are sick, stay home!

If you have a fever do not come to work!

OSHA and the Center for Disease Control recommendations include:

Avoiding close contact with people who are sick

Avoiding touching your eyes, nose and mouth

Staying home from school or work when you are sick

Covering your cough or sneeze with a tissue, then throwing the tissue in the trash

Cleaning and disinfecting frequently touched objects and surfaces using a regular household cleaning spray or wipe.

Washing your hands often with soap and water for at least 20 seconds, especially after going to the bathroom, before eating, and after blowing your nose, coughing or sneezing.

If soap and water are unavailable, use an alcohol-based hand sanitizer with at least 60% alcohol. Always wash hands with soap and water if hands are visibly dirty.

Dry skin is another way a virus can enter your body so be sure to use lotion to moisturize.

* * * * * * R E M I N D E R * * * * * *

Operations Requirement — All employees are required to wear a mask and to have their temperature taken prior to working onsite. Make sure you have your PPE on

at all times while onsite and while riding with other employees.148463

More people are likely to die from the flu than Coronavirus. Be vigilant

Jamie Bragg Named Director of Safety Operations Watson Electrical Construction Co. LLC is pleased to announce that Jamie Bragg has been named Director of Safety Operations.

Jamie came to Watson in 2001 after graduating from Marshall University with a Bachelors Degree in Safety Technology. He has continued to grow his resume by becoming an OSHA10/30 Certified Training Instructor as well as a Certified Trainer in both Lead and Asbestos Abatement.

Jamie will manage the day to day operations of the Safety Department and will assist leadership in North Carolina, South Carolina and Virginia in achieving their goals in a safe and productive manner.

Jamie has been a pivotal source in the tremendous success of Watson’s Safety Program. Watson Safety sets the standard for others to follow and that is due in large part to Jamie’s knowledge and experience. He intends to continue to expand our company’s

accomplishments in his new position and we are proud of the accomplishments that have earned him his new title.

Congratulations Jamie on your new position!

9

MORE TEAM SPOTLIGHT

**** Code Corner Answers ****

Question # 1

Answer : A. 60’

NEC Article 300.19 & Table 300.19 (A)

Question# 2

Answer: A. Type 1

NEC Article 517.29 (B)

Brad Melton Fayetteville

Service 20 Years

Al Baldwin Virginia 10 Years

Watson Electrical Welcomes

ZACH WILLIAMS as Intern in

Charlotte, NC

We would like to extend a warm Watson welcome to our new intern this summer!

Zach Williams has joined our Charlotte team and will be experiencing many different facets of electri-cal construction while he is here. Zach is a rising junior at East Carolina University and is studying Construction Management. He is not new to construc-tion. His first job was stone manufacturer for Classic Stone Creations and his next job was electrician helper for Patterson Elec-tric. In his short time at Watson, Zach has already worked with VDC and in the Pre-Fab department and is currently assisting the Pro-ject Managers in Charlotte. He will be spending the rest of the summer working in the field.

10

While it would have been difficult to predict, let alone prepare for, the unprecedented pandemic we are currently experiencing, there are steps we can all take to be better equipped when emergencies of any kind happen. Having at-the-ready funds and resources available can help us get through temporary setbacks and challenges like this, and perhaps help decrease some of the stress and anxiety many people are facing as a result. Here are a few tips to help you get started.

Building an emergency fund. An emergency fund can help you cover your expenses in the event of a major setback or loss of income, including but not limited to home repairs, major medical issues or job loss. Many experts suggest saving enough to cover your living expenses for three to six months, but start where you can. Any amount will be helpful if an emergency happens, and having this fund in a savings account (where you can easily access it if needed) can help you avoid using credit cards or loans that can create debt or negatively impact your credit score in the future.

Set a goal. To get started, add up your typical monthly expenses and multiply that by six, if planning to save for six months’ worth of expenses. This will give you your goal amount to save for your emergency fund. Consider what you’re comfortably and realistically able to set aside each month. Even if it’s a small amount to get started, that’s okay!

Open an account. It’s helpful to set up a separate savings account for your emergency fund to avoid having to use it for other things that may detract from your goal. Plus it will make it easier to contribute to on a regular basis or whenever you have extra cash, like your tax return or a rebate check.

Make a few swaps. A few simple swaps can help your account grow more quickly and ensure you are putting enough into savings to cover potential emergencies in the future. Perhaps get take-out once a week instead of twice and earmark the amount you would’ve spent for your emergency fund.

Contribute automatically. You can also consider having a small percentage directly deposited from your paycheck into the savings account. Those little additions can add up over the course of a year or so, especially if you are earning interest.

As the current situation shows, in addition to an emergency savings fund, it is also important to keep a few things on hand that may be harder to find, whether your car breaks down late at night or during a national or global emergency. Having a basic emergency kit can reassure you that you will not need to rush out and purchase things in a panic if an urgent situation arises. Ready.gov recommends preparing a small kit to keep at home or in your car including the following (check out the link for the full list):

• Non-perishable food and water supply to last three days

• Extra batteries

• Paper goods

• Flashlight

• Moist towelettes

• Prescription and over-the-counter medications

• First aid kit

• Cleansing products like hand soap at home, and alcohol-based hand sanitizer in your car It is always best to be prepared to face any unexpected circumstances, whether now or in the future. We hope these tips help you get started preparing!

HEALTH AND WELLNESS

11

Keeping your body fueled before and after a workout is a vital part of your exercise routine. Understanding what you should eat before and after exercise to aid in energy and recovery is crucial. Eating appropriately timed snacks before and after exercise can help you maximize the benefits of exercise through increased stamina, muscle development, burning fat and quicker recovery. Here are some pre- and post-workout snack ideas that can kick-start your recovery and help you reach your goals!

Snack size and timing matter.

Pre-workout: Keep snack size, and when you plan to eat it, in mind when eating before exercising. The farther away from your exercise time you eat, the larger the snack you’ll need. Ideally, you should eat your snack one hour prior to exercising.

Post-workout: Eat a healthy snack within 30 minutes of completing exercise.

Healthy snack options

Pre-workout: Pre-workout snacks should be high in carbohydrates, moderate in protein, and low in fat. Examples of good pre-workout snacks include:

• An apple and 2 tablespoons of peanut butter

• ½ cup of whole grain cereal, ¼ cup of non-fat yogurt and ½ cup of fruit such as strawberries, blueberries, or banana

• Crackers with at least 2 grams of fiber per serving, with 2 ounces of low fat cheese and ½ cup of fruit

• ¼ cup of dried fruit

• A slice of toast and a hard-boiled egg

• A fruit and yogurt smoothie

• ½ cup of oatmeal with ½ cup of fresh fruit

Post-workout: The snack you eat after exercising should be high in protein, moderate in carbohydrates, and low in fat. Examples of good post-workout snacks include:

• 8 to 16 ounces of chocolate milk

• Tuna on whole wheat bread or crackers

• Non-fat Greek yogurt and ½ cup of fruit

• A banana and 2 tablespoons of peanut butter

• An apple and a stick of low-fat string cheese

• 2 rice cakes with 2 tablespoons of peanut butter and a tablespoon of jelly

• 2-3 eggs scrambled with a cup of spinach and ½ of a bell pepper

• 2 tablespoons of hummus and a whole wheat pita

Don’t forget to stay hydrated:

Be sure to stay properly hydrated during your workout routine. You need to drink water to replace fluids expelled from physical activity due to increased body temperatures. The American College of Sports Medicine offers the following recommendations for hydration before, during and after exercise:

• Pre-workout: Drink 2 to 3 cups of water within 4 hours of your exercise start time. Drink an additional 1 to 1 ½ cups of water 10 to 15 minutes prior to your workout.

• During your workout: If you exercise for less than 60 minutes, drink ½ cup to 1 cup of water every 15 to 20 minutes. Exercising for longer than 60 minutes requires additional fluids as a result of electrolyte loss. If your exercise exceeds 60 minutes, drink ½ cup to 1 cup of a sports drink containing electrolytes every 15 to 20 minutes.

• Post-workout: Drink 2 to 3 cups of water within two hours of completing your workout.

It can be helpful to plan and prep your snacks and beverages ahead of time. This way you’ll have exactly what you need to fuel and refuel, when you need it!

HEALTH AND WELLNESS

Congratulations to our $100.00

winners

They found their employee number hidden

in our Spring newsletter!!!

There are ALWAYS 3 Employee

Numbers in the Newsletter.

Be sure to LOOK FOR YOURS!!!

P.O. Box 3105 Wilson, NC 27895-3105

Billy Hensley Raleigh Service

Annette Krull Winston-Salem

Jonte Fletcher Virginia