3RD QUARTER 2019

SEND YOUR SAVINGS SOARING.TAKE ADVANTAGE OF FREE FINANCIAL COACHING.

CHANGE YOUR BODY. CHANGE YOUR MIND.IS YOUR DIET AFFECTING YOUR MOOD?

We’ve all heard the old cliché: “You are what you eat.” But did you know there is a lot of truth to it? Your diet really can affect how well your body functions—not just physically, but mentally too.

“When I first started working, I ate out a lot,” said Arshia Rezaei, a nuclear engineer at Newport News Shipbuilding, who came to the company as a recent graduate in 2014. “I would have a lot of fast food—burgers and burritos.”

Rezaei was adjusting to life after school and juggling second-shift work and overtime. While he knew how to cook, he often turned to fast food favorites for comfort and convenience.

“Food was therapeutic,” Rezaei explained. “I felt bad and thought eating would make me feel better, but I felt worse.”

While his eating habits weren’t healthy, Rezaei benefited from an active role in the shipyard. During his workday he’d walk, climb stairs and move around a lot. But as his work changed, so did his physical activity.

“Things changed, and I wasn’t as active as I was before,” he said. Between sitting all day and eating high-calorie foods, Rezaei went from 290 pounds to 360 pounds in a matter of months. The added weight made him feel even worse and contributed to his low energy.

“At 360 pounds I could barely walk and was exhausted afterwards,” Rezaei said. “My attitude was not great. I just had a negative attitude in general.”

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After looking at Rezaei’s health numbers, his HII Family Health Center doctor recommended weight loss. Ready to make a change, Rezaei changed his eating habits. He cut out fast food and focused on eating fewer carbohydrates and less sugar. With these daily changes, Rezaei quickly lost 10 pounds.

“I had felt depressed, but after seeing my weight loss progress, my attitude changed,” he said.

With a positive attitude and a commitment to healthy eating, Rezaei lost 90 pounds. But it wasn’t always easy.

“I gained 20 pounds back because I fell back into bad habits,” he said. “I saw myself slipping, so I started walking.”

ARSHIA REZAEINuclear Engineer | Newport News Shipbuilding

Making goals for himself, Rezaei committed to walking—and eventually jogging—every day. By focusing on exercise and healthier meals, he shed the extra weight.

“I saw my doctor at the health center, and she was excited,” he said. “She told me I had been trending in a bad direction, but my daily changes made an impact.”

Due to the weight loss, Rezaei’s health numbers—like his body mass index, cholesterol and triglycerides—dropped significantly. But that wasn’t the only change.

“I feel better overall,” Rezaei said. “I would never pick any food over how good I feel now. I have more energy, and I’m not negative or angry at the world.”

Now he sees the close connection between diet and mood.

“You’d be surprised by how good it feels after you start making healthier choices,” Rezaei said. “In the past, I had an emotional connection with food, but it never really made me happy. You need to sit back and think about how different foods make you feel—do they really make you happy?”

Happier and healthier, Rezaei is committed to his new lifestyle.

“I still have a ways to go, but I’ve been doing it for so long now that it’s part of who I am,” he said.

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The Centers for Disease Control and Prevention (CDC) has designated September as National Cholesterol Education Month. If you don’t know your numbers, it’s a great time to commit to your heart and get your cholesterol checked.

More than 73 million adults in the U.S. have high cholesterol, which increases the risk of heart disease and stroke.

CUT YOUR CHOLESTEROL.September is National Cholesterol Education Month.

Fill up on fiber.High-fiber foods like oatmeal, apples, prunes and beans can keep your body from absorbing cholesterol.

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5 EASY TIPS to lower your cholesterol and take care of your heart.

1 2 3 4 5Relax.

Take a yoga class or read a good book. When you’re stressed, your cholesterol can rise higher.

Quit tobacco.Living tobacco-free makes your whole body healthier.

Get active.

Aim for at least 150 minutes of exercise per week.

Check the label.Avoid trans-fats, which are often found in fried foods, baked goods and margarine.

Want to get your cholesterol checked or need more help on how to lower it? Visit www.myquadmedical.com/hii to schedule an appointment at the HII Family Health Center.

3RD QUARTER 2019

SAVE $600 ON YOUR HEALTH INSURANCE.

SEPT. 30DEADLINE

WELLNESS PROFILE Log into www.myquadmedical.com/hii and access Wellness Online to complete your wellness profile.

HEALTH SCREENINGOn-site health screenings are available at Ingalls and Newport News and at the HII Family Health Centers, or you can visit your medical provider. Visit Wellness Online from www.myquadmedical.com/hii for a schedule of screenings or to download the Health Screening Form for your provider.

The program is administered by QuadMed, and all personal information is confidential and not shared with HII.

REMEMBER: All eligible employees automatically received the $600 discount on July 1. To secure your Know Your Numbers discount, you must complete BOTH program requirements by Sept. 30.*Non-represented Ingalls, Newport News and HII corporate employees enrolled in an HII medical plan are eligible and enrolled in the Know Your Numbers program. Represented employees and non-represented employees not enrolled in HII medical insurance can participate in the program for raffle prizes. The program does not apply to Technical Solutions.

ACT NOW: The Know Your Numbers deadline is Sept. 30.Not only does HII’s Know Your Numbers program encourage you to take ownership of your health, it can also save you hundreds of dollars. Through the program, eligible employees* enrolled in an HII medical plan can qualify for a $600 discount on their HII medical insurance—simply by completing both a wellness profile and health screening by Sept. 30.

2 EASY STEPS:

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LOST IN CREDIT CARD DEBT? Find your way out with SmartPath.

According to a NerdWallet survey, 9% of Americans say they don’t think they will ever be completely free of credit card debt, and they have an estimated $6,741 in revolving balances.

Rick Akiona, a human resources business partner at Technical Solutions, reached out to SmartPath for guidance on paying off his credit card debt.

“I provided my current credit card bills to my SmartPath coach, and she helped me determine which ones to pay off first and how much to pay,” Akiona said.

SmartPath offers free one-on-one confidential financial coaching to all HII employees. Coaches are available throughout the week, including evenings, so you can schedule a call when it’s convenient for you.

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From credit scores and college savings to household budgets and credit card debt, SmartPath provides comprehensive support to employees and their families at no cost.

Do you have credit card debt? Are you wondering how to pay it off?

MASTER YOUR MONEYWITH FREE PERSONAL FINANCIAL COACHING.Now you can become an exclusive member of HII’s new online Employee Financial Learning Center, powered by SmartPath, which provides access to free, invitation-only webinar events, tools to help you master your money, and one-on-one advising.

Here’s how you can benefit:

• Talk to a dedicated SmartPath coach, who willhelp you build a financial plan, make betterchoices and stay on track.

• Watch live webinars and learn how you canthink, feel and behave differently with money.

• Find easy-to-follow courses with video tutorials,articles and helpful tools that meet you whereyou are financially.

Since April 2018, thousands of HII employees have taken advantage of SmartPath to pay off debt, save for big financial decisions, get on track for retirement and more. Access the Employee Financial Learning Center today to start master-ing your money.

No matter what your financial dream is, SmartPath can help you get there. Get started at www.joinsmartpath.com/HII/.

Sign up for the new Financial Learning Center powered by SmartPath for a chance to win a $100 Visa gift card. Simply create an account by Oct. 1 to be entered into the giveaway. Winners will be notified the first week of October.

“I don’t have much financial experience, so I needed (and still need) coaching,” he said. “The coaches are wonderful to work with, and they don’t push you. You don’t get daily calls or emails, and they go at your pace and are very patient.

“SmartPath is free, which is the main reason I reached out to them,” Akiona said. “I knew I needed help to develop a plan to pay off my bills and save for retirement—and their free service is making that possible.”

Ready to step up your savings? Text “CoachMeHII” to 555888 to schedule a coaching call today.

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TARGET DATE FUNDS Q&A:ARE THEY THE RIGHT CHOICE FOR YOUR RETIREMENT?

8 3RD QUARTER 2019

TARGET DATE FUNDS Q&A:ARE THEY THE RIGHT CHOICE FOR YOUR RETIREMENT?

Everyone daydreams about retirement. But if

you’re like the average investor, you probably

aren’t thinking about your long-term savings

every single day. That’s why target date funds

are helpful. They act as a type of “set it and

forget it” retirement account—matching your

401(k) contributions with investments that

automatically change as you near retirement.

WHAT IS A TARGET DATE FUND? Put simply, it’s an investment fund designed to match your planned retirement date. Target date refers to the calendar year when you’d like to retire. If you’d like to retire in 10 years, then Target Date 2030 makes sense for you. Keep in mind, it’s only an estimate—you don’t actually have to retire in that exact year.

Many 401(k) plans offer target date funds as an investment choice. Your contributions are professionally managed and designed to grow in accordance with your projected retirement date.

HOW DO THEY WORK? Target date funds are designed to offer diversified portfolios via one-stop shopping. Simply choose a fund with a target date that is closest to your planned retirement year (i.e., 2030) and then invest your money with confidence. Your money will be diverse because the fund is a mix of several investments put together.

Keep it simple: Let the fund do the work for you. It will automatically make appropriate changes to your asset allocations; as your target date nears, your investments will become more conservative.

CAN YOU CONTRIBUTE TO MULTIPLE TARGET DATE FUNDS?Yes, but it’s probably not a smart choice. Each target date fund actually includes multiple investments that work together to grow your wealth, so contributing to multiple target date funds could be unnecessary or even detrimental to your overall savings plan. And because target date funds often contribute to the same investments—but use different amounts and percentages—you may not be as diversified as you think you are.

Target date funds are assembled and managed to grow your savings over time, so spreading your money across multiple target dates may actually slow your savings.

HOW DO I KNOW IF A TARGET DATE FUND IS RIGHT FOR ME? Talk to an adviser. Whether you’re a savvy investor or just starting out, talking to an expert is always a good move. Contact a financial adviser at no cost to you through HII’s partnership with its 401(k) plan providers.

VISIT YOUR 401(K) ACCOUNT WEBSITE TO GET STARTED:

• 401(k) plans for non-represented employees and represented Ingalls employees: Log into UPoint from www.hiibenefits.com.

• 401(k) plan for represented Newport News employees: Log into www.wellsfargo.com/401k.

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Don’t suffer in silence or

re-injure yourself. Enroll in We’ve Got

Your Back and show your back who’s boss.

Attend a session and receive a voucher for a free physical therapy visit to assess your posture and flexibility.

Visit bit.ly/HIIGotYourBackto sign up.

WE’VE GOT YOUR BACK.Introducing your new solution to back pain.

If you have back pain, you’re not alone. Nearly 70 million visits to the doctor’s office each year are due to muscle and joint issues like back pain.

But while back pain is common, its solutions are not always easy. Patients may find themselves with referrals to specialists and bills for expensive imaging and pain medications.

To help you prevent and treat back pain—and avoid pain in your schedule and wallet—the HII Family Health Centers are launching the new “We’ve Got Your Back” program. Led by health center physical therapists and wellness staff, the program’s three 30-minute education sessions will help you:

• Learn to identify risk factors for back pain and provide free posture screenings.

• Treat and manage acute and chronic low back pain with stretches, exercises and more.

• Practice prevention strategies and lifestyle changes to avoid re-injury.

10 3RD QUARTER 2019

RACING THOUGHTS? Calm your mind at night and put your brain to bed. Work deadlines. Family commitments. Household chores. With so many tasks to cross off of your to-do list, quieting your mind at the end of the day can be hard. If you’re lying in bed and worrying about the future, it’s much harder to get a restful night’s sleep.

Follow these techniques and find some ZZZs. 1. PLAN AHEAD. Before you get in bed, take 20 minutes to write down all of the positive—and negative—things that happened to you that day.

2. SPEND SOME TIME WITH YOUR TO-DO LIST. Mark down a timeframe for when you’ll deal with each task—whether it’s tomorrow, next week or next month.

3. SET IT AND FORGET IT. Place the list beside your bed and then get ready for sleep. If you start worrying about all the things you have to do, simply remind yourself that you already have a plan to deal with them. If a new worry pops into your head, add it to the list and go back to sleep.

MAKE YOUR MOVE. Fitness is more affordable with HII Discounts. Are you ready to kick-start a new fitness routine? Now you can improve your health while saving some cash too.

EMPLOYEE DISCOUNTS FOR GYMS + FITNESS STUDIOSHII offers employee discounts to local and national gyms as well as martial arts, pilates and crossfit studios across the country. Visit the HII Employee Discounts page at www.hii-discounts.com to find a gym that’s perfect for you.

FREE FITNESS THROUGH BEWELL FOR LIFELooking for something close to work? No worries! The BeWell for Life program, operated by QuadMed, offers free fitness classes at Newport News Shipbuilding and a $10 FitCenter membership at Ingalls Shipbuilding. Email HIIWellness@quadmedical.com for more information.

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4101 Washington Avenue Newport News, VA 23607(757) 380-2000

Access your personalized benefits information through UPoint. Visit the redesigned hiibenefits.com and log in to get started. Questions? Call the HIBC at 1-877-216-3222.

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