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CAPT Cristino Rodriguez and CAPT Gary Sirmons Retire After a Combined 63
Years of PHS Service
The Department of Health and Human Services’ Region IV Office of the
Regional Health Administrator (Region IV) hosted a retirement celebration on
Wednesday, March 29, 2006. It was a magnificent afternoon when CAPT Cristino
Rodriguez and CAPT Gary Sirmons, two of PHS’ finest officers, officially
retired after a combined 63 years of service.
This event was originally scheduled on September 21, 2006, but because of
Hurricane Katrina, these officers as well as others from the Region IV
office were deployed or working locally to assist in the response. It was
worth the wait.
The celebration began with an intimate luncheon for the officers, their
immediate families, and past and current Region IV staff. There were many
memorable moments and recollection of experiences. The celebration continued
with a ceremony at the Sam Nunn Atlanta Federal Center, where colleagues
from previous job assignments and life-long friends came to make the
occasion complete. The captains proudly wore their Service Dress Blue
uniforms and shared priceless remarks about their fascinating careers and
contributions as PHS Officers. Members from the Atlanta USPHS Choral
Ensemble, CDR Sally Brown and CDR Keysha Ross, played and sang a beautiful
piece. They invited CAPT Rodriguez, a melodious tenor, to join in for a
final performance. The officers received memorable crystal awards,
recognizing their notable contributions to the USPHS and the eight
southeastern states of Region IV.
CAPT Clara H. Cobb, Acting Regional Health Administrator, conducted a very
touching and heart-felt “Ringing Out Ceremony.” In the Sea Services, eight
bell rings represent the end of a watch and the beginning of another; a bell
was rung eight times, symbolizing the end of their watch.
The Choral Ensemble, along with the audience, sang the PHS March and the two
captains ended the retirement celebration with the ceremonial Cutting of the
Cake, followed by a delightful reception of eating, drinking, and well
wishes. The Region IV staff and friends of the Officers are to be commended
for hosting such a wonderful celebration to pay tribute to two of PHS’
finest.
 
Left:
CAPT Cristino Rodriguez singing with CDR Sally Brown, and CDR Keysha Ross
Right: RADM (Ret.) J. Jarrett Clinton, CAPT Gary Sirmons, CAPT Rodriguez,
and CAPT Clara Cobb
 
Left:
CAPT Sirmons, CAPT Rodriguez, and CAPT Clara Cobb
Right: CAPT Clara Cobb
 
Left: CAPT Sirmons, CAPT Rodriguez, and CAPT Clara Cobb
Right: CAPT Sirmons and CAPT Rodriguez
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Easter USO
Submitted by LCDR Paul Gagliano
Officers from the Atlanta Branch of the COA volunteered at the
Hartsfield-Jackson International Airport USO over the April 15
Easter/Passover holiday weekend. Many soldiers and marines were shipping out
to Iraq and Afghanistan over that weekend, and the ACOA USO volunteer team
was glad to help make their departure a little more cheerful. A few of the
troops shared that it is always difficult to head back overseas after
completing their two-week leave in the US with families and friends, but
leaving during a holiday made it even more difficult for some. The USO
volunteer team was glad to be there and give out USO "care" packages and
serve them refreshments before they left.
 
Left: Troops
boarding their plane.
Right: L to R, LCDR Kip Baggett and CDR Bruce C. Tierney, M.D. serving food
at the USO canteen.
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First Atlanta Area Collegiate Environmental Science & Health Symposium
Deemed a Success
Submitted by LCDR Paul Gagliano
USPHS officers from the Centers for Disease Control & Prevention (CDC),
Centers for Medicare and Medicaid Services (CMS), Agency for Toxic
Substances and Disease Registry (ATSDR), and the Environmental Protection
Agency (EPA) represented the Commissioned Corps at the first-ever Collegiate
Environmental Science & Health Symposium (the Symposium) held at the Sam
Nunn Atlanta Federal Center in Atlanta on Thursday, April 6, 2006. The
Symposium was jointly hosted by EPA, CDC, ATSDR, and the Department of
Energy (DOE). College students enrolled in a variety of environmental health
science and engineering programs participated, with some students presenting
their research on a diverse range of topics, such as air toxins, brownfields,
and pathogenic bacteria. Atlanta-area colleges and universities
participating included: Morehouse College, the University of Georgia, the
Georgia Institute of Technology (Ga. Tech), Emory University, Spelman
College, the State University of West Georgia, and Georgia State University.
The purpose of the Symposium was to showcase beneficial research from some
of the most outstanding college students in the Atlanta metropolitan area
and acquaint them with career possibilities at CDC, CMS, ATSDR, EPA, and
DOE. The Symposium included a Student Federal Career Workshop, where
officials from CDC, EPA, and DOE spoke about civil service careers in those
agencies, and USPHS officers CDR Nita Sood (CMS) and LCDR Paul Gagliano
(EPA) made a joint presentation on the many career opportunities for
Commissioned Corps officers. CAPT Dan Harper (CDC) and CAPT Mildred
Williams-Johnson (CDC) spent time with several serious prospects, answering
questions and explaining the process for joining the Commissioned Corps.
The Symposium also featured short talks from recent college graduates
working in the Federal Career Intern program about their post-graduation
experiences in the federal workforce. Finally, the Symposium included a
Grants Workshop which presented information on funding opportunities for
student research.
Several students were very impressed with the opportunities available for
USPHS officers, and have said that they are going to actively pursue a
commission. The Symposium was considered a success by all, and it appears
that a new annual Atlanta tradition has been created!
L to R, CDR Nita Sood, LCDR Paul Gagliano, CDC CAPT Dan Harper, and CAPT
Mildred Williams-Johnson.
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Record Turn Out for APFT
Submitted by CDR Joseph Little and LCDR Amanda Dunnick
The 30th Annual EIS Prediction Run was held on Tuesday, April 25th at
Piedmont Park. The Prediction Run started as a fun run for EIS Conference
attendees and the tradition has continued for many years. The Prediction Run
is always organized by a first-year EIS Officer and LT Ryan Novak was the
lead Prediction Run Coordinator this year. Last year, the Office of
Commissioned Corps Personnel initiated the APFT in conjunction with the
Prediction Run. ACOA’s assistance was definitely needed because there was a
record 71 officers participating in this year’s APFT! All of the ACOA
volunteers were much appreciated. Many thanks to all our volunteers: CAPT
Michael Campsmith, CAPT (Ret.) Arnold Manangan, CAPT Ralph O’Connor, CAPT
Susanne Pickering, CAPT Holly Williams, CDR Nelson Adekoya, CDR Dan Cline,
CDR Robert Knowles, CDR Joe Little, CDR Kim Walker, CDR Craig Wilkins, LCDR
Amanda Dunnick, and LCDR Ross Spears.
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ACOA
Sponsors Successful Roadside Cleanup on May 13, 2006
Officers participated in the one-mile roadside cleanup sponsored by the
Atlanta COA on May 13, 2006. The volunteers gathered at a local church on
Saturday morning to remove roadside litter along a one-mile stretch of Ponce
De Leon Avenue, between Briarcliff and Clifton Roads. This community service
project has been accepted and sustained by the ACOA as part of the Georgia
Adopt-a-Highway program. ACOA contractually agreed to clean up a section of
roadway four times each year. Please join us for our next quarterly cleanup
on August 12 at 9:30 am. We will meet at the Church of the Latter Day
Saints, 1450 Ponce de Leon Avenue, NE, Atlanta, GA. Please bring interested
family members and friends. For questions, contact
CDR Nita Sood
at (404) 562-7541 or CAPT (Ret.) Gary
Noonan at (770) 488-3449.
L to R, CDR Bruce
Tierney, CAPT Teresa Horan, CAPT
Sam Dooley, CDR Jeff Bosshart, CDR Nita
Sood, and CDR Januett Smith-George. Not pictured,
CAPT (Ret.) Gary Noonan and CDR Abigail
Shefer.
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Space-A Adventures
Submitted by CAPT (Ret.) Wade P. Kirstein, Gainesville, GA
Although tough budget decisions have been made by DoD regarding military
flights and Space-A, there are still many travel opportunities for someone
who wants to have fun and is willing to work the system. In September, I
flew out of Baltimore-Washington International Airport on a gorgeous
commercial Space-A contract flight that took me to Frankfurt, Germany with
movies, meals, and good company. I had a great time at Ramstein Air Force
Base (AFB) in Germany for $25 per night and toured the Black Forest and
Alsace-Lorraine. I flew back via Ramstein AFB to Andrews AFB and paid $20
for the whole round trip flight. The best part was hanging out with other
military retirees and active duty families and sharing stories of past
assignments. You learn, again, how much these young families are sacrificing
with their husbands, wives, fathers, and mothers going to or returning from
Iraq and Afghanistan. In the military airports there are many GI's in battle
dress uniforms heading to dangerous places. And you also remember that you,
as a PHS Officer, earn the same money and benefits at far less cost to your
personal life. It should remind us that we wear the uniform of our country
and should wear it well to honor all of our colleagues committed to the
defense and health and safety of the country.
On another Space-A trip in February, I flew from Norfolk Naval Air Station
to Naples, Italy and enjoyed an eight-day stay at $37 per night at the US
Military’s Capadachino Lodge, which is adjacent to the civilian airport near
downtown Naples. I talked my way into a nice three-room suite with two TVs,
free movies, a dishwasher, and cheap chow at the mess hall. All around it
was a very good deal. I did some site-seeing in the area and loved
Herculaneum and all the art and architecture. So much of our heritage is
from the Romans and a big surprise was seeing a raised panel door identical
to current US design in the 79 A.D. villa of a rich Roman!
All-in-all I had a ball! If you're willing to be flexible, fly space-A –
you'll love it.
Suggested Space-A and Military Flight websites from other members:
http://www.pepperd.com/scgi-bin/discus/discus.cgi
http://www.spacea.info/board/index.html
http://public.amc.af.mil/library/spacea/24_203.htm
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TRICARE
Prime Remote – Some Good Things in Life are Free
As an Active Duty member, you and your family deserve the best possible
health care. TRICARE Prime is designed to be as easy as possible for you and
your family, and TRICARE is looking for new ways to make it easier every
day. But you need to do your part to make it work. Just as your bank account
and your personnel records need to be managed, so does your TRICARE benefit.
TRICARE Prime and TRICARE Prime Remote benefits are identical but different
in one important aspect - TRICARE Prime Remote beneficiaries (including
active duty service members) receive their health care from civilian
providers in the TRICARE designated remote area, not through an MTF
(Military Treatment Facility). For the benefit of this article we will refer
to TRICARE Prime and Prime Remote as one in the same.
How much does it cost?
What are your premiums as a TRICARE Prime member? Zero. TRICARE Prime
members pay no premiums, cost-shares, or deductibles as long as you are seen
by providers within the TRICARE Prime network and seek a referral through
your PCM for specialty care.
Your Responsibilities:
Ensure that you and your family members are enrolled in the Defense
Eligibility Enrollment Reporting System (DEERS) and keep this information
up-to-date. You can make changes at your local personnel office or by
calling 1-800-538-9552.
Ensure your and your family members’ military ID cards are up-to-date. An
expired ID card could potentially lead to medical claim denials.
After you fully understand your choices, you must choose if you want to
enroll your family in TRICARE Prime.
Active duty members are not automatically enrolled in TRICARE Prime. You
must contact your TRICARE Service Center or Health Benefits Advisor to
make sure you are properly enrolled in Prime when you arrive at a new
duty station.
Contact your PCM for an authorization whenever you need specialty medical
care. When traveling in the U.S., active duty members must have
pre-authorization from their Primary Care Manager or parent service for
non-emergency civilian care.
Complete and return customer satisfaction surveys promptly to help us
improve your health care system.
Need help?
Contact the TRICARE Service Center nearest you or contact your Health
Benefits Advisor if you need assistance managing your TRICARE benefit.
Additional information is also available at
www.tricare.osd.mil and your
regional Managed Health Care Contractor’s website:
North Region:
www.healthnetfederalservices.com
South Region:
www.humana-military.com
West Region: www.triwest.com
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Submitted by: LCDR
Tina Lankford, DNPA and Lauren Williams, Lifestyle Program
It is important to be able to maintain your fitness regimen while traveling.
Regardless of where you go, you can still incorporate physical activity into
every day of your trip. Below are some workouts that are easy to do while
traveling. Some of these exercises require a resistance band (R)
which can be purchased at any sporting goods store.
Abdominals:
Sit-ups: Lie down on your back and bend your knees, keeping
your feet flat on the floor. Rest your arms along the side of your body or
behind your head or on your thighs. Slowly rise up until shoulders blades
are off the floor. Pause and slowly lie back down to the floor. Repeat.
Chest:
Wall push-up: Stand facing a wall with arms straight out and
palms on the wall. Begin slowly bending your arms bringing your chest
towards the wall. You can to start with your hands shoulder width apart, and
then progress to having your hands close together with the thumbs and index
fingers touching (works chest and triceps) or with arms wide (works chest
and biceps). The further your feet are away from the wall, the more
challenging the exercise. Remember always keep your back and legs straight.
Push Up: support the weight of your body on your toes and
hands keeping your back straight throughout the movement. You want to have a
straight line from your shoulders to your toes. Lower your chest towards the
floor, pause and then return to the starting position. If you have
difficulty doing traditional push-ups you can start out by doing them
against a wall or supporting yourself on your knees.
Triceps:
Lying Triceps Dips: Sit on the floor with your knees bent and
put both hands just beh ind
your buttocks, with palms facing forward and your arms slightly bent. Lower
your body downwards, controlling the lowering and lifting movements with the
use of your triceps muscles. Concentrate on taking the elbows back rather
then letting your arms go out to the side, because this will work the chest
muscles rather than your triceps. Keep each movement smooth and controlled,
taking 1 - 3 seconds to lower down prior to lifting your body up, with
minimal assistance from your abdominal muscles.
Shoulders:
Side rotational circles: This exercise is for both the front
and rear shoulder muscles and can be performed either seated or standing.
Throughout the exercise keep your arms straight at shoulder height and
simply make small rotational circles with your arms.
R Lateral Raises: stand
with resistance band under both feet and the handles in each hand. Lift your
arms out to the side away from your body until your hands are at shoulder
height. Pause and return to the starting position.
Back:
R
Seated Row: sit on the floor and extend your
legs without locking your knees. Place a resistance band around the bottom
of your feet and hold the ends of the bands in your hands. Keep your knees
slightly bent and your upper body still throughout the movement. Pull your
hands back towards your abdomen, keeping your elbows close to your body.
Concentrate on squeezing your shoulder blades together and imagine pulling
the resistance back with your elbows. Extend your arms back to the starting
position without locking your elbows.
R
Standing Row: With one foot placed in front of the other place
the resistance band under your front foot. Stand with your knees slightly
bent. Bend slightly forward at the waist, but keeping your back straight.
While grabbing the band, extend your arm forward without locking your elbow.
Pull back towards your abdomen, keeping your elbow close to your body.
Concentrate on squeezing your shoulder blades and pulling back with your
elbow.
Lower Back: lie on your stomach on the floor with your arms in
front of you. Raise your left leg and your right arm off the floor and hold
for 5-10 seconds. Slowly lower and repeat with your right leg and your left
arm. Stop if you feel any sharp pains and be careful if you've had any
previous back injuries.
Biceps:
R
Biceps curls: stand with resistance bands under your feet.
Hold the ends of the bands in your hands and keep your knees slightly bent.
With palms facing up, curl your arms up, keeping your elbows and upper arms
close to your body.
Legs:
Glute and Hamstring Raise: Lie on your back in front of a
stable chair. Place the heels of your feet on the seat of the chair. With
your heels only, lift your lower body off the floor as far as you can,
squeezing your glutes and keeping your upper back and shoulders on the
floor. Hold at the top of the movement for a few seconds and then lower
until you are almost touching the floor. Repeat the movement as many times
as you can. Stop if you feel any pain in your lower back and use caution if
you've had any previous back injuries.
Do not forget your cardiovascular exercise. You can go for an
intense walk, run, or jog. If the weather is bad
and you have to stay indoors, walk or run the stairs in the hotel. This will
definitely get your heart rate up. Try to get in 20-30 minutes a day to
maintain your fitness level until you can return home to your local gym.
Resistance Band Exercises & Workout
Resistance band exercises are one of the most cost efficient ways to get fit
in the comfort of your own home. They are great for developing functional
strength, core stability and overall toning. They are also useful for
athletes during rehabilitation.
The exercises below can easily used "as is" for a total body strength
training workout. Simply perform the exercises in order, 2-3 days per week
with a day's rest between sessions.
Complete 2-3 sets of 12-15 repetitions (or up to 25 repetitions for easier
colored bands). You should warm up first with 5-10 minutes of light aerobic
exercise and cool down with another 5-10 minutes of gentle exercise, plus
some
stretching exercises. For greater intensity, with any of these
exercises, move hands closer together on bands.
Resistance Band Exercises
Use these exercises below, or create your own. There are literally hundreds
of resistance band exercises but you only need a handful to address all the
major muscle groups. Remember to keep the proper form. This routine is not
about building muscle mass - it's about creating stability and balance
throughout the body.
Resistance Band Squats
1. Start by stepping on the resistance band with both feet shoulder width
apart.
2. Hold the resistance band at shoulder level with both hands. Start into a
full squat while holding the band at shoulder height.
3. Return to the starting position and repeat.
Resistance Band Bent Over Rows
1. Start by placing the band under one foot and
stepping backwards with the other foot.
2. Bend over keeping your back flat and stop at a 45 degree angle.
3. Pull the bands up towards your waist keeping your elbows in close
together.
4. Squeeze your shoulder blades together when performing rowing motion.
Option: May do one arm at a time or both at the same time.
Alternate Lying Chest Presses
1. Lie on your back and place the resistance band
under your back and hold the ends with both hands.2. Start
by pressing one arm up towards the ceiling and then return to the
starting position. Repeat with the other arm.
Option: May do both at the same time and while standing.
Diagonal Woodchops
Starting Position: Loop the band under your left foot
and grasp either end. Keep hands together and extend arms down towards left
foot.
1. Bring band up and away in a wood chopping motion.
2. During this motion your feet stay stationary and you rotate at your
trunk. Repeat this motion for the desired repetitions and then repeat in the
opposite direction.
Triceps Extension with Resistance Band
1. Start by holding the tubing in one hand and placing that hand behind your
back.
2. Now grab the other end of the band with the arm that is over your head.
3. Extend the top elbow until your arm is fully extended.
4. Return to the starting position and repeat for the prescribed
repetitions.
Resistance Band Lunges
1. Stand with feet hip w idth
apart. Take left leg and step back approximately 2 feet while standing on
the ball of the foot. Place resistance band under front foot and hold the
other end with your hands.
2. Start position: Feet should be positioned at a staggered stance with head
and back erect and straight in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to
floor. Body should follow a straight line down towards the floor.
4. Return to start position.
Lateral Rows with Resistance Band
1. Step o nto
resistance band with feet hip width apart and knees slightly bent.
2. Start position: Grasp ends with a neutral grip (palms facing each other).
Arms should hang down to sides with elbows slightly bent.
3. Raise band to side of body at shoulder height keeping
elbows only slightly bent.
4. Return to start position.
Biceps Curls with Resistance Band
1. Stand with feet shoulder width apart, knees slightly bent, and at a
staggered stance.
2. Step onto middle of tubing with back foot or both feet.
3. Start position: Grasp ends with underhand grip (palms facing forward)
with arms hanging down at sides. Elbows should be close to sides.
4. Flex at the elbows and curl band up to approximately shoulder level. Keep
elbows close to sides throughout movement.
5. Return to start position.
6. Remember to keep back and head straight in a neutral position throughout
movement. Shoulders should be stabilized by squeezing shoulder blades
together slightly - only the elbow joint should be moving.
Inner and Outer Thigh
Tie bands ends together just above ankles- lie down or hold onto wall and do
side and back leg lifts. Also, side-step in one direction for several steps,
then stop and go in other direction.
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|
e PHS flag. Cost of the 2 flag desk set is only $20 and
if you order a flag and a desk set together the shipping cost is still only $5.
There will be no additional shipping charge! Shipping charge for the desk top
flag sets alone is also $5 and it is likely that several can be sent for the
same shipping cost should you wish to order more than one. Please contact LCDR Dunnick if you wish to purchase more than one of either item to determine total
shipping cost.