Continental Mari-Times April 2015

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“Be The Best Partner In The Port”

April 2015

E arth Day is a good time to remind ourselves how to reduce our environ-

mental impact in every area of our daily living. This is also part of our

commitment to continual improvement as an organization. We recently

asked our ISO 14001 Cross Functional Team to come up with ideas to reduce our environmen-

tal footprint. While some ideas submitted would affect how CMSD works as an organization;

many of the suggestions submitted are choices we can all make to “be green” here at CMSD.

Not only that, but almost all these ideas can save the company a significant amount of money

each year.

Ask yourself: “Do I really need to print that?”, “Do they

want that in hard copy?”, and ask your colleagues, “What

do we do with the hard copy?” A CMSD employee re-

cently found out they were printing and scanning a docu-

ment to another department that would then just print

the document again. Now they just walk the hard copy

over, saving time and paper! A simple conversation about

how we can “be greener” can lead to a positive change.

Often it is more efficient (and less) work for the same

task.

If you have to print, whenever possible print your docu-

ment double sided and in black & white. This saves on

paper, ink, and toner.

Bring a mug to work instead of using a disposable cup or reuse that water bottle. We’re not

going to start drinking less coffee and tea, but we can reduce our disposable cup usage.

Over 2014 CMSD recycled 14.4 tons of cardboard and 8.07 tons of paper, but we can

always improve. Bravo Zulu to everyone for helping us be responsible as an organization!

Earth Day Reduce, Reuse & Recycle

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Recycle tips!

Items with food waste on them cannot be recycled. Aluminum foil with food still on it, plastic

Tupperware, plastic utensils will go to landfill unless they are cleaned first. However, items

like milk cartons and juice boxes packaged in the waxy paper carton material can be recy-

cled without being cleaned in most cases.

Aluminum cans are 100% recyclable, and a single can save the energy equivalent to running

your television for 3 hours.

Magazines, or any glossy paper can be recycled as easily as cardboard and paper and every

11 lbs recycled will save the energy required to power an average US home for a day.

Credit Card offers, coupon mailers, solicitations for donations from organizations; all these

direct ‘Junk’ mail items can be recycled directly but most of us do not recycle them.

Recycling one phone book saves 6.2% of a tree, 14 gallons of water, .96 gallons of oil, 1.17

pounds of air pollution, and 8.15 kilowatt hours of energy.

Nearly 100% of a computer is capable of being recycled. Electronics have a lot of valuable

metals, plastic casing, etc. Electronics at CMSD are sent to E-Waste where they are recycled.

Remember to bring all your electronics from home to our April 18th E-Waste event!

If you use more than just 12 batteries a year, you could benefit financially from rechargea-

ble batteries. Disposable batteries contain heavy metals that should not go to landfills where

they can seep into ground water and harm the local community or environment. Turn in old

batteries at work for disposal at the EH&S office, stock room, and tool room.

Superior Results through Teamwork

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Water Filtration Testing

CMSD may be moving away from bottle water and investing in a Water Filtration System

Pure Water Technology was founded on a desire to provide a service to the community that supports both the environment and the health of the people we serve.

Front panel and nozzle are bio-protected with Silver-Ion technology (similar to most medical equipment) resistant to bacteria or viruses.

Unlike bottled water and other cooler systems, water is stored in an en-closed stainless steel holding tank.

Read more at their website: www.purewatertechsandiego.com

- upstairs outside of Large Conf. Room - outside of the PCC break room

All employees are encouraged to come and test it out.

Two primary locations:

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M eet Velia Rasmussen. She started at

CMSD in 1985 as a Helper in the Pipe

Shop. Now she is a Quality Assurance

Inspector. Prior to working here Velia

worked for Chicken of the Sea Tuna

Company as a Quality Inspector where she inspected

and weighed the cans before the lids were put on. If

everything looked good then the cans were sent for

packaging.

Velia really doesn’t have a career goal since she is get-

ting close to her retirement, so she is planning her re-

tirement. We asked her if she could share some ad-

vice with her peers. She said, “the best advice she can

give anyone is to ‘keep a positive attitude; let your

hard work and dedication speak volumes’ sign your

name with Quality!”

Ken Pearcy, Velia’s manager, says, “Velia’s wide range of knowledge and experience are clearly important, but

even more importantly, the decades of relationships she’s forged throughout the industry that are invaluable.

When there’s a problem somewhere, Velia invariably knows who to talk to”. When asked to describe Velia in

three (3) words Ken said, “Attentive, Professional and Self Motivated”. Out of the six (6) company values Ken

feels Velia best represents “Performance”.

Ken will tell you that Velia has gone the extra mile by “her willingly assuming the critical roles of ensuring CMSD

compliance with material receipt inspections, material control and supplier approval for new vendors and subcon-

tractors. All of this is in addition to her primary duties as a Quality Assurance Inspector”.

Velia comes to San Diego via Fresno. Velia’s father was in the

construction industry and he would travel to wherever the

work was. That last stop just happens to be San Diego. Velia

considers him the most influential person in her life. She tells

us “he was very strong and said ‘I have to do whatever it

takes as long as I’m good with it’.”

Today Velia is married to a wonderful man, has four (4) amaz-

ing kids, eight (8) grandkids and two (2) great-grandkids. She

enjoys going to cycle class with her sister and riding her 10-

speed bike around Lake Murray with her husband. Velia and

her husband also go to NASCAR races, at least once a year,

in Las Vegas. Her favorite driver is #48 Jimmy Johnson.

Employee of the Month

Our Priorities

Safety, Quality, Cost and Schedule

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Department of the Month

Pictured (in no particular order): Steve Senk, Troy Barnette, Armando Arana, Paulette Wise, Ken Pearcy,

Hector Tirado, Yolly Flores, Velia Rasmussen, Terry Pisciotta, Rick Cannon, Keith Garrett, Billy Drake,

Moshe Krafchow, Michael Kosmas, Albert Ramos, Franklin Li, Eric Burcher, Cameron Haradon and Tony

Gracia.

Not pictured: Pia Ahlin, Eric Haynie, Art Hernandez, Jeff Correa and Johnny Garcia.

M eet the Quality Assurance (QA) Department. There are 23 employees in this valuable depart-

ment pictured above. The QA team is responsible for ensuring that the quality of the product

or services that we, CMSD, delivers to our customers meets the terms and conditions of our

contracts. The QA department is broken out into three (3) groups, Inspection Services, QA Support and Quality

Management Systems. These groups work with all CMSD management groups to ensure all work that is accom-

plished meets specifications. The QA team is an integral part of Production and Programs. On any given day, a

QA employee can be found out in the yard or on one of the ships, working with the employees to ensure the job

is done right.

According to Hector Tirado, who was acting on behalf of Ken Pearcy at the time of the article was submitted, he

describes the QA department as “employees who are a highly motivated team of professionals and work very

well together to achieve CMSD’s goals”. He goes on to tell us, “each member has their own strength and field of

expertise, which makes it easier for them to solve complex problems in a timely manner”. The QA team is “well

rounded from all fields and come from many backgrounds, such as the trades and prior military life”.

When asked what the top three (3) most important attributes best describe the QA department Hector says,

they are “knowledgeable, efficient and are always willing to help”. Hector and the QA team “hope they are

looked at as a vital part of CMSD that works with our customers, suppliers and employees to ensure that all the

work we do is done correctly”.

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Spotlight Employee of the Month

M eet Troy Barnette. Troy

is our MIC Level 1 Super-

visor in the Quality Assur-

ance (QA) department.

He joined the company in 2012.

Before Troy started at CMSD, he worked for

SPAWAR as a Radar Repair Technician. He

even worked for BAE, when they were known

as South West Marine, as a Quality Assurance

Inspector for five (5) years. Prior to that, Troy

was in the Navy, where he retired as a Chief

Fire Controlman.

According to Ken Pearcy, Troy’s manager, he has many responsibilities in the QA department. Some of them are

“test and inspection plan management, objective quality evidence review/approval, subcontractor control, inspec-

tion services and corrective/preventative action process. He is also responsible for certification of new MIC Level

1 material and for the overall MIC Level 1 program”.

When asked to describe Troy in three (3) words Ken said, “Initiative, Detailed and Engaged”. Out of the six (6)

company values Ken feels Troy best represents “Responsibility”.

Troy supports his fellow Quality Assurance Inspectors (QAI) by filling in for them when they need the help. A few

of his goals are “to train to be a welder and either become a QA Manager or a Ship Superintendent”. He tells us

that his proudest moment would be “getting the USS Bunker Hill and Mobile Bay Fix Price jobs done on time”.

Troy comes to San Diego via the US Navy in which he

was able to spend his entire career here. He enjoys

spending his free time with his wife of 30 years and

his three (3) daughters.

Superior Results through Teamwork

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Compliance Corner Work Compliance Plans (WCP) were implemented to ensure periodic reviews and compliance with Huntington

Ingalls Industries (Corporate) business practices, policies and internal controls. The WCP’s provide reasonable

steps to communicate the Company’s standards and procedures in a practical manner. Each work plan outlines

the responsibilities, and includes a risk assessment and communication plan to facilitate timely discovery of im-

proper conduct.

There are a total of 38 Core Elements of the Work Compliance Plans and in the upcoming newsletters, Busi-

ness Management will be providing employees with a summary of the procedures that comply with each of the

required core elements.

Business Gratuities

Corporate Procedure CO A203 Business Courtesies and Corporate Policy CP A4 Code of Ethics and Business

Conduct

CMSD Procedures: HRP-028 Business courtesies, HRP-038 Production Quarterly Ethics Training and HRP-029

Ethics and Business Conduct Program

Assigned Responsibility/At-risk: All Departments

Summary

Various laws, rules and regulations relating to domestic business gratuities prohibit certain “courtesies” (gifts,

gratuities, loans, discounts, entertainment, transportation, lodging, meals, or other goods or services of value)

from being provided to or from company employees, government officials, or business associates (i.e., any per-

son or entity that has, or is actively seeking to establish, a business relationship with HII; for example, a supplier,

subcontractor, consultant, customer, team member, or joint venture partner).

Responsibilities and Risk Assessment

Such courtesies could occur in a variety of business relationships within CMSD —for example, gratuities might

be provided from a CMSD employee to a government official, from a CMSD employee to a business associate,

or from a business associate to a CMSD employee. There are several processes and reviews in place to detect

and mitigate business gratuities issues.

CMSD is restricted from engaging in any of the following business gratuities activities:

Providing any Business Courtesy to a Government Official. Offering certain courtesies to public officials is a viola-

tion of federal law (and the laws of some states). Such courtesies can result in severe adverse consequences

for CMSD. Accordingly, a business courtesy must never be provided to a government official without the

prior written approval of the CMSD Ethics and Business Conduct Representative, VP/GM and the HII Law

Department.

Providing any Business Courtesies to Business Associates Other Than Government Officials. Extending courtesies to

present and prospective business associates other than government officials by Company employees is per-

mitted only when all of the following criteria are met: 1) the business courtesy is ordinary and customary in

the context; 2) the business courtesy is not frequent or lavish as measured by reasonable standards in the

relevant business community; 3) the cost of the business courtesy is appropriately reported to CMSD and is

properly reflected on the books and accounts of CMSD; 4) every effort has been taken to ensure the use or

receipt of the business courtesy by the receiving party is not contrary to any applicable law or regulation or

known policy or procedure applicable to the business associate; and 4) the business courtesy has a value less

than $100, unless prior written approval of the Law Department, Ethics and Business Conduct Representa-

tive, and VP/GM has been obtained.

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Company Employees Receiving Business Courtesies from Business Associates. In order to ensure that CMSD em-

ployees make fair and impartial decisions in performing their duties, and to avoid any conduct that would

create an impression of influence as a result of a business courtesy, employees of CMSD may never solicit a business courtesy from a business associate, nor should the employee engage in any conduct that would cre-

ate an impression that a business courtesy could in any way influence the employee’s actions regarding a

business decision, now or in the future. CMSD own policies and procedures contain these requirements. The

general rule is that an employee may NOT accept a business courtesy from a business associate, except in

the following situations:

Employees and their family members may accept a promotional item from business associates with a

maximum value of $20 (and no more than $50 total in the value of items during a calendar year). Ex-

amples include key chains, holiday cards, ball point pens, and commemorative plaques. Items that are

not promotional items may NOT be accepted regardless of the value.

Employees may accept meals and refreshments offered at a business associate’s cafeteria or facility

where business is being conducted. Employees may NOT accept meals or refreshments that are fre-

quent or lavish, or that are offered outside of the business associate’s cafeteria or facility.

For business courtesies that have a value of between $20 and $100, employees may accept such busi-

ness courtesies in connection with commercial transactions that are unrelated to federal, state, or

local government contracts and subcontracts. A Form C-196 must be filled out and provided to the

Human Resources office no later than 30 days after the receipt of such business courtesy.

When an employee is approved by his supervisor to participate as a speaker on a panel or similar

event that is sponsored by a business associate, the acceptance of a free attendance, meals, refresh-

ments and/or a sponsor’s unsolicited gift of less than $20 is permissible. Travel and hotel expenses in

connection with such event must be pre-approved by the Law Department or the VP/GM.

Communication Plan

It is important for CMSD employees to:

decline a business gratuity that is prohibited under these rules at the time the offer is made. If the courtesy is

accepted, it must be returned unless it is perishable, in which case the employee must contract immediate

management or the cognizant Business Conduct Representative to determine the appropriate action. Receipt

of any business courtesy (other than promotional items with a value less than $20) must be disclosed on

Corporate Form C-196.

be aware and sensitive to the issue of improper gifts or gratuities. This awareness comes from widely dis-

seminated communications on the program including the requirement that all salary exempt employees com-

plete a C-196 form annually asking them to certify that they have not improperly received anything in value

in excess of $20 from a business associate. Underscoring this understanding, employees also contact the

Business Conduct Representative about seemingly minor items to get direction on this matter.

“Be The Best Partner In The Port”

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If your password is on this list, you should change it

immediately.

Between the Sony leaks, the large-scale iCloud photo hack that resulted in private, naked pictures of celebrities

leaking online, and security breaches at companies like Target and Home Depot, it seemed everyone was vulnera-

ble to having their privacy breached.

On January 20th the password-management company SplashData released its annual list of the worst passwords of

the last year. SplashData took a look at the 3.3 million passwords that got leaked last year, analyzing the most com-

monly leaked and least secure passwords.

Most of the passwords on SplashData's list come from North American and Western European users. Unsurprising-

ly, "123456" and "password" both topped the list this year, but phrases like "monkey," "dragon," and "letmein" also

placed in the top 25 list.

To keep your passwords secure, you definitely shouldn't use any of the phrases on SplashData's list. SplashData

recommends using passwords that are eight digits or longer, with different types of characters (letters, numbers,

and symbols); using different username and password combinations for different websites; and using a password

manager to protect your passwords and help you generate passwords that are random and thus more difficult for

others to guess correctly. Here's SplashData's full list. If your password is on here, you should probably consider

changing it.

1. 123456 8. 1234 14. letmiin 20. master

2. password 9. baseball 15. abc123 21. michael

3. 12345 10. dragon 16. 111111 22. superman

4. 12345678 11. football 17. mustang 23. 696969

5. qwerty 12. 1234567 18. access 24. 123123

6. 1234567890 13. monkey 19. shadow 25. batman

7. trustnol

Information retrieved from: http://finance.yahoo.com/news/password-list-change-immediately-215400238.html?

es_p=234685&es_p=246182

News from Security

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Researcher releases tool that can hijack accounts on sites

using Facebook Login

A new tool allows hackers to generate URLs that can hijack accounts on sites that use Facebook Login, poten-

tially enabling powerful phishing attacks.

The tool, dubbed Reconnect, was released last week by Egor Homakov, a researcher with security firm Sakurity.

It takes advantage of a cross-site request forgery (CSRF) issue in Facebook Login, the service that allows users

to log in on third-party sites using their Facebook accounts.

Homakov disclosed the issue publicly on his personal blog in January 2014, after Facebook declined to fix it be-

cause doing so would have broken compatibility with a large number of sites that used the service.

“Facebook refused to fix this issue one year ago, unfortunately it’s time to take it to the next level and give

blackhats this simple tool,” Homakov said in a blog post Thursday.

The attack involves generating malicious URLs. When potential victims are tricked into clicking on the urls,

they are logged out of their own Facebook accounts and into rogue accounts on the social network that have

been set up by the attackers. Also in the background, their accounts on websites that use Facebook Login are

linked to the rogue Facebook accounts set up by the attackers.

This gives attackers control over the victims’ accounts on those third-party sites, allowing them to change pass-

words, read private messages and perform other rogue actions using the hijacked accounts, Homakov said.

The Reconnect proof-of-concept tool can also generate malicious URLs to hijack accounts on Booking.com,

Bit.ly, About.me, Stumbleupon, Angel.co, Mashable and Vimeo. However, many more sites that support Face-

book Login can be targeted by manually inputting into the tool the links that trigger Facebook login requests on

behalf of their users.

In all, the attack exploits the lack of CSRF protection for three separate processes—Facebook login, Facebook

logout and third-party account connection—Homakov said. He said the first two issues can be fixed by Face-

book, but the third one needs to be fixed by the sites that integrate Facebook Login.

Facebook did try to make the issue harder to exploit, to the extent it was possible without breaking functionality,

and has provided guidance to website developers.

“This is a well-understood behavior,” the company said in an emailed statement. “Site developers using Login

can prevent this issue by following our best practices and using the ‘state’ parameter we provide for OAuth Log-

in.”

“We’ve also implemented several changes to help prevent login CSRF and are evaluating others while aiming to

preserve necessary functionality for a large number of sites that rely upon Facebook Login,” the company said.

Information retrieved from: http://www.pcworld.com/article/2894992/tool-allows-account-hijacking-on-sites-

that-use-facebook-login.html

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RAPIDGate Kiosk

S ecurity has installed a RAPIDGate Kiosk in

their office. This eliminates the need to go to

32nd

Street to start or renew your RAPIDGate

Credential. The kiosk is available Monday thru

Friday 0600 to 1700. After 1430, you will need

to speak to a CMSD Security Guard to gain ac-

cess to the kiosk. The instructions on how to

complete your registration will be located at the

kiosk. If you have any questions please contact

the Security Office.

Ethics Corner

Workplace Harassment “Ethical workplaces don’t get that way by accident, coincidence, or luck. They’re molded, shaped, and

built by employees at all levels.” – The Walk the Talk Company

Industries-CMSD has a zero tolerance policy for discrimination, sexual harassment or other workplace

harassment based on race, color, religion, gender, sexual orientation, age, national origin, disability, mil-

itary status, veteran status, marital status, citizenship status or any other unlawful discrimination or

harassment based on categories protected under applicable laws. Harassment includes but is not lim-

ited to racist, sexist or ethnic comments, jokes or gestures, or any conduct or statement creating an

intimidating, hostile or offensive work environment. Any discrimination or harassment must be

brought immediately to the attention of your Supervisor, Foremen, Manager, Human Resources, EEO,

Ethics Office, or the OpenLine 1 (877) 631-0020.

Avoid behavior that demeans, degrades, abuses or

shows disrespect to any individual.

Recognize that the same remarks or gestures that seem

acceptable to some people may be embarrassing or of-

fensive to or unwanted by others.

Consider how you would react if the same behavior

were directed toward your spouse or family member.

Ask yourself how you would feel if your behavior were

captured on video or reported in a newspaper.

Foster a positive work culture and lead by example.

Tell the person to stop it! Let the person know the

action is unwelcome.

Report the harassment to management right away.

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Nurses Corner High Blood Pressure is the #1 Modifiable Risk Factor for Stroke Stroke is America's #3 killer and a leading cause of severe, long-term disability. Since managing high blood pres-

sure is the most important thing you can do to lessen your risk for stroke, treating high blood pressure can SAVE

YOUR LIFE!

A stroke occurs when a blood vessel to the brain is either blocked by a clot (ischemic stroke) or bursts (hemorrhagic

stroke). When that happens, part of the brain is no longer getting the blood and oxygen it needs, so it starts to die.

Your brain controls your movement and thoughts, so a stroke doesn't only hurt your brain. It also hurts the brain's

ability to think and control body functions. Strokes can affect language, memory and vision as well as cause paraly-

sis and other health issues.

How does high blood pressure (HBP) cause a stroke? High blood pressure can create weak places that rupture easily or thin spots that fill up with blood and balloon out from the artery wall. Also, high blood pressure damages arteries so they clog more easily.

Ischemic stroke occurs when a blood clot (thrombus) blocks or plugs an artery leading to the brain.

Hemorrhagic stroke occurs when blood vessels of the brain are weak, abnormal, or under high pressure.

WARNING SIGNS OF A STROKE A stroke is an emergency! 911 needs to be called right away

Sudden numbness or weakness of the face, arm, or leg especially on one side of the body Sudden confusion, trouble speaking or understanding Sudden trouble seeing in one or both eyes Sudden severe headaches with no known cause Sudden trouble walking, dizziness, loss of balance or coordination

PREVENTION IS KEY! CHECK YOUR BLOOD PRESSURE! If your blood pressure is 140/90 or higher , your doctor will likely pre-

scribe medication in addition to lifestyle modifications to help reduce the risk for strokes. Stop by the clinic and get

your pressure checked.

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Did you know? Kaiser Permanente care is now at a Target

Have even more access to personalized care days, evenings, and weekends.

No appointment is necessary.

Allergies (seasonal)

Pink eye

Autism screening

Vision screening

Gynecological/STD infections

Well-woman exam

Family medicine (adult and pediatrics)

Lifestyle coaching stop smoking, weight loss

Travel health check

Tuberculosis (TB) testing

Vision screening

Cold & canker sores

Eczema/dry skin

Lice

Poison ivy/poison oak

Rash/hives

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CLINIC LOCATIONS

Fontana North Target

Fontana, CA 92336

Mon–Fri, 9 a.m. to 7 p.m.

Sat & Sun, 11 a.m. to 4 p.m.

San Diego Mission Valley Target

Vista Target

Vista, CA 92083

Mon–Fri, 9 a.m. to 7 p.m.

Sat & Sun, 11 a.m. to 4 p.m.

West Fullerton Target

1893 W. Malvern Avenue

Fullerton, CA 92833

Mon–Fri, 9 a.m. to 7 p.m.

Sat & Sun, 11 a.m. to 4 p.m.

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Did you know about Teladoc? Teladoc is available to Anthem PPO and Anthem CDHP medical plan participants and their de-

pendents. It gives easy access to affordable, high-quality non-emergency medical care 24

hours a day, seven days a week, 365 days a year.

With Teladoc, you can consult with a U.S. board-certified doctor any time, from anywhere, to

resolve many of your medical issues through a phone or video consult for just $10. Teladoc

is a new benefit that is now available to non-represented employees and their dependents

covered by Anthem CDHP or PPO health insurance plan. It is part of HII’s ongoing effort to

provide healthcare options that address employees’ needs and offer the best health and well-

ness resources.

What are the some of the benefits of Teladoc?

Receive non-emergency medical assistance from anywhere

Access a U.S. board-certified physician licensed in your state 24 hours a day, 365 days a

year

Consult by phone, online video or mobile app

Diagnose medical issues such as sinus problems, bronchitis, ear infections, flu, allergies

and more

If needed, receive an electronic prescription

Pay only $10 per consultation with your credit or debit card

Getting started is easy!

Visit the Teladoc website at www.teladoc.com/hii, click "Set up Account" and provide the re-

quired information. Or, you can call Teladoc at 1-800-Teladoc (835-2362) to set up your ac-

count over the phone. You will also need to provide a brief medical history. This information

provides Teladoc physicians with the information they need to make an accurate diagnosis

and remains private and is not shared with your employer. Once your account has been cre-

ated, you can go online or call anytime to schedule a consultation.

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Teladoc consultations can be conducted via telephone, video or mobile app, and allow you to

seek medical care from your home or workplace. The doctor will work with you to resolve your

symptoms, and can prescribe non-narcotic medications if necessary, depending on your diagno-

sis.

Don't wait until you aren't feeling well. Set up your Teladoc account today at

www.teladoc.com/hii. Teladoc is one more way HII is helping you be well.

Have you already started using Teladoc? Would you like to share your experience with

the company?

If so, please contact me, Ellen Humpherys. You can contact me either by stopping the

Training/Communications office or via phone or email

Phone: (619) 234-8851 extension 276

Email: [email protected] or [email protected]

If you have any questions about Teladoc please contact the Huntington Ingalls Benefit

Center (HIBC) at: 1-877-216-3222.

Service Hours: Monday thru Friday 9:00am to 6:00pm Eastern Standard Time

(6:00am to 3:00pm CMSD time)

Hearing impaired: Please use the relay service through your provider.

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Ask Alex

Superior Results through Teamwork

C ontinuing from last month. Alex gives a little bit of background to his code of ethics which in-

cludes: Dedication, Hard work, Consistency and Indomitable Will. He goes on to explain what he

means by Dedication. “Anything I do, I do it with Dedication because if you give Dedication to eve-

rything you do, you will always be confident in what you produce as a result.” He is definitely dedicated. He is

also excited to report that since last month’s newsletter he has been stopped and sought out by others in the

yard who are taking an interest in healthy living. He’s so eager to help and wanted to share a couple of the ques-

tions he has been asked.

Questions and Answers:

1. Q: I heard drinking too much water was bad for you, is that true?

A: No, Drinking too much water at one sitting maybe; but I drink 1-2 Gallons a day every day to keep

properly hydrated and to give my skin a transparent appearance for more muscle definition.

2. Q: Will cutting carbs completely out of my diet help me lose body fat?

A: Yes and No, I personally prefer to use carb cycling when dieting to cut body fat and build Lean Mus-

cle. But anytime you cut carbs you will lose weight but don't get it mistaken for body fat; the initial loss in weight

comes from water weight reduction being that carbs hold 4 grams of water per gram with it. Any true fat loss

takes time to happen, crash dieting usually results in mostly loss of muscle.

3. Q: I've been training for about 1 year now and I'm not really seeing much difference in my body, I think

it's impossible for me to put on weight; what should I do?

A: First and foremost you have to start at the foundation and take a closer at your food intake, most

people believe they’re consuming more food than they actually do. You have to make sure your training accord-

ing to your goals. This means having a plan of action when you go into the gym. A good rule of thumb to keep

results from plateauing is to have a building phase of 6-8 weeks followed by a cutting phase of 6-8 weeks. You

must always keep the body in a state of confusion, you hit plateaus through getting stuck in a system or rou-

tine... So point being made, Keep Your Routine Fresh.

Here are a few recent progress pics as Alex trains for his next competitions at the end of the month.

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April’s Birthdays

Announcements

Safety Incentive Winners

Romulo Gomez

Ralph Ferrer

Armando Reynoso

Jorge Arana

Jesus Mendoza

Carpool Winners

William Saludado

Ralph Montiel

Years of Service

Jorge Fausto ~ 5 years

Juan Zamorano ~ 5 years

Yao-Jen Li ~ 5 years

Joseph San Agustin ~ 25 years

Promotions

Abraham Maciel ~ Shipfitter Tradesman 3

Alberto Ramos ~ Quality Management Systems Administrator

“Be The Best Partner In The Port”

22

S Z T C M K F R W J P N A M V E S E B Y G U

Y L I R P A V N E F Y A D H T R A E J J N Q

Y R J N A T J A N U W V M X I L C P Y H H T

F U T S T A U R U S B M I E P V G A A P M V

T N R B S F E U E Y T S N C H X R M D P G P

T A E H S R S R X Y L I P T C I F A H X D I

G X V O E F O A S N A Q R F E Z I O T D N U

O K O A N A L E G N T R O S Z S Z H L G O J

O I S P E D L P Y U S A F V Y S K V A G M F

D B S R R T I N A B Y Z E U A T J T E Z A T

F J A I A N T A D R R W S T W R V G H Z I M

R T P L W U A I R E C A S E C A E X D M D R

I C M F A H M S O T B A I K Z W A R L Y U S

D U U O M G O A B S O K O S S B S I R S B E

A H E O S G T U R A S G N A E E T Y O X H D

Y M A L I E O P A E W S A B B R E L W X H Q

J V S S T R V K C D E T L R T R R N G D Z M

F K T D U E Z B Y C E M S E A I E C T K S Q

T A E A A T A D B S T O D T X E G P L Z O A

H S R Y P S P N O T P T A S D S G A M S R Y

P E Y Q P A Y S E F E R Y A A J S X A M I W

K Y G H J E I U R O A Q N E Y S R M M Y N U

Admin Professionals Day Daisy Good Friday

April Diamond Passover

April Fools Day Earth Day Strawberries

Arbor Day Easter Sweet Pea

Aries Easter Basket Taurus

Asian Pear Easter Bunny Tax Day

Autism Awareness Easter Egg Hunt Tomatillos

Crystal Easter Eggs World Health Day

April’s

Puzzle

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SHIP SUPERINTENDENT

Defense contractor seeks Ship Superintendents. Accepting experienced applicants with 3 – 5 years of experi-

ence. Responsible for the successful execution of ship repair packages. Ensure activities are executed in accord-

ance with established specifications, budgets and schedules. Applicant must have the ability to read and inter-

pret work specifications and drawings. Communication and computer skills are required. The ability to acquire a

Rapid Gate credential is required.

SECURITY OFFICER

Immediate opening for Security Officer with a minimum of 1 – 5 years security experience. Responsibilities

include conducting patrols of buildings, piers, parking lots, and grounds to ensure security and safety. Permits

authorized persons to enter property, vehicle inspections of departing personnel to guard against theft of com-

pany property, direct traffic on company premises in addition to other security responsibilities. The Security

Officer must be physically able to respond to emergencies. Must have Security Guard card.

PIPE WELDER

Journey-level: with a minimum 5 – 10 years Shipboard/shipyard experience, know marine-piping systems, certify

to Tig & able to pass welding test requirements. The ability to acquire a Rapid Gate credential is required.

All current open positions require you to be a US Citizen.

Excellent CO paid benefits and savings plan. Apply in person to:

Continental Maritime of San Diego

A Subsidiary of Huntington Ingalls Industries

1995 Bay Front Street

San Diego, CA 92113

Equal Opportunity Employer – Veterans/Disabled Welcome

M/F | U.S. Citizenship Required for Most Positions.

Help Wanted

Our Priorities

Safety, Quality, Cost and Schedule

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