Week 10 (March 17-23)

A Community of Resources

Written by Sara Cathey, MPH - Health Education Specialist, LIVE FOR LIFE

Well, well, well! Fancy meeting y'all here all the way in Week 10 of the GMC! Each of you have certainly travelled a long distance (a cumulative average of 81,859,763 steps, to be exact)! 

With all the progress you've made, let me take a second to say WAY TO GO! Choosing to move more and sticking with it is no easy feat. As the GMC comes to a close, I want to send you off with support and resources. Of course, your GMC team offers both; they can continue to support you and serve as a resource of encouragement and joy. I highly recommend you debrief with your team and choose how you will continue to dedicate time to your movement and health after the GMC.

Along with your team, you can also get support from LIVE FOR LIFE! We have so many services geared toward helping you achieve your health goals. These range from nutrition, fitness, mental health, and so much more! 

Here's a quick timeline for upcoming events. For more information click here.

  • Health Matters: TODAY and every 3rd Monday of the month at 12 PM, enjoy a 30-minute webinar over a new health topic!
  • Run/Walk Club: Every Monday and Wednesday at 5:30 PM through May 30, run or walk with a group of Duke employees for community and encouragement.
  • Around the World: Starting April 2025, join our brand new self-paced program where you can walk the distance or height of an iconic global landmark highlighted for the month-long challenge every spring and fall. 
  • Duke Farmers Market: Starting April 24, join us every Thursday from 11 AM - 2 PM at the Duke Medicine Pavilion Greenway to get farm fresh and tasty foods!

This is just the tip of the iceberg when it comes to offerings from LIVE FOR LIFE. Whether it's nutrition or fitness consults, health coaching, or mindfulness, we are here to support you now and after the GMC! Be sure to check out and share our programs and services page with your team.

Week 9 (March 10-16)

The Next Best Decision - Fulfillment and Purpose

Written by Sara Cathey, MPH - Health Education Specialist, LIVE FOR LIFE

One of the wisest things I was every told was, "All you can do is make the next best decision." This goes for when we’re on mountain tops and when we’re at the foot of a long, winding hill. This notion is rooted in a growth mindset as it requires mindfulness in the moment coupled with forward thinking that determines realistic and “unique-to-you" steps forward. I really appreciate this idea because it also gives room for having a goal, moving toward it, and adjusting as you learn new things along the way. In one sense, it is guided by your purpose; in another, it is fulfilled by choice.

As the GMC winds down, think through what your next best steps will be when it comes to attaining the goals you’ve set during the challenge. Consider the following:

  • Why, where, when, how, and with whom, will you continue to take these steps toward your goal?
  • What are ways you can easily adjust or adapt to keep moving forward when there are barriers?
  • What does fulfillment of this goal mean to you?

Having this plan will help you successfully navigate the ups and downs as they come, leading to resiliency and accomplishment.

Week 8 (March 3-9)

Mindful Movement: A Restorative Workout

Written by Anna Batsakes, NBC-HWC – Health Coach & Health Education Specialist, LIVE FOR LIFE

Let’s face it—life moves fast, and most of us are operating on autopilot, constantly juggling deadlines, errands, and that endless ping of notifications. But what if I told you there’s a way to hit pause, reconnect with your body, and lower your stress without needing a guru or a green juice? Try Mindful Movement Thursdays at 10am via Zoom with LIVE FOR LIFE. This 15 minute slow and mindful workout counts toward your GMC Rivals stats too!

Unlike high-intensity workouts, mindful movement focuses on slowing down and tuning in. It’s about paying attention to your breath, your posture, and how your body feels as you move. Practices like Tai Chi, Qigong, some forms of yoga, (and even slow, intentional walks) can be your gateway to cultivating this awareness. Mindful Movement draws from of number of gentle and simple movement art practices to reduce your stress and increase your calm.

Why is it restorative? Mindful movement activates the parasympathetic nervous system, which is the body’s natural “rest and digest” mode. This counteracts the stress-induced fight-or-flight response, helping you feel calmer and more centered. Second, it offers a break from the mental chatter that fuels anxiety. When you’re focused on a body sensation, you’re not worrying about that email you forgot to send.

The bonus? Mindful movement isn’t about “getting it right”. It’s about being present, moving in ways that feel good, and giving your nervous system a much-needed breather. So, start small with 15 minutes of Mindful Movement and notice how a little calm can go a long way.

Week 7 (February 24 - March 2)

Food & Nutrition: Growth Mindset While Growing Food

Written by Sara Cathey, MPH - Health Education Specialist, LIVE FOR LIFE

With all this talk about growth mindset, let’s explore growing something else: our food! Spring is *hopefully* right around the corner, which means it’s the perfect time to start a garden! Now, I know what you’re thinking: “Sara, I do not want to lug 6+ bags of soil to my backyard, only to forget about this garden within a few weeks and watch it shrivel through my window!” That’s definitely a valid point, imaginary person in my head. That’s why we’re going to keep this garden small through a growing method called container gardening!

Container gardening is exactly what it sounds like: you pick a container and grow plants in it! In the past, I've grown in everything from cloth bags to cattle feed buckets. I’ve even used small things like egg crates and K-Cups to start seeds before moving them to a bigger container. As you can tell, container gardening is a great way to upcycle waste products!

Depending on what you want to grow, you will need a container with the appropriate depth and width.

  • For smaller plants like green onions and herbs, you can use a two-liter bottle or half-gallon pot.
  • For medium-sized plants like lettuce, cucumbers, and radishes, you need about 1 gallon.
  • And for larger plants or root systems like tomatoes, peppers, squash and eggplant, you’ll need a container that has around 5 gallons of space.

As I seem to be in a mind reading mood today, I feel you might be asking yourself, “Well, in such a small space, can I only grow one thing?!” Lovely follow-up question! Different plants need varying amounts of space for their roots to grow, and we can use a method called companion planting to maximize small spaces while providing plenty of elbow room.

Companion planting is when we grow plants in close proximity so they can support each other mutually. Different plants have buddies they grow best with, and they support each other in different ways: attracting pollinators and other beneficial insects, deterring unwanted pests, retaining water, and replenishing soil nutrients, just to name a few. When we grow a variety in a small space, this also means more colors, flavors, and ultimately a larger array of nutrients on our plates post-harvest.

If you want to get started, check out this Small-Scale Gardening worksheet for more info on plant spacing, composting, and different gardens you can design for salads and salsa!

As you garden, see what lessons you learn from your plants! Here are a few of my own observations to get you started:

  • Start small to grow big!
  • Lean on your companions for support.
  • Give yourself the right amount of space to grow and stretch.

  • Enjoy the process as you root into your goals. Even as the wind blows and the chaos of the day ensues, those roots will keep you centered, nourished, and growing!

Week 6 (February 17-23)

Midpoint Progress Report

Written by Sara Cathey, MPH - Health Education Specialist, LIVE FOR LIFE

As we propel past the competition midpoint, let’s take some time to look back at how far you have all come! When all the team averages are added together, y’all have exercised for a combined 224,212 minutes and taken 43,850,290 steps! Like WHAT?! 🤯 That is simply amazing. Each and every one of you contributed to these totals, so give yourself a giant pat on the back or go for a freeze-framed high five! 🙌🏼 

Along with what you have contributed to the totality of the competition, what about to your team? Have you bonded more by taking walks together or holding each other accountable to your goals? Do you have goofy office-level competitions or milestone markers to stay motivated? Or have you and your team attended any group movement sessions like Mindful Movement or Monday Moves to relax while contributing to your GMC Rivals' stats? 

Of course, we can’t forget what you have done for yourself! Maybe you’ve seen your minutes of movement or number of steps increase. Perhaps, you have more endurance for big and small things alike. Or, maybe, you’ve even thought to yourself, “Hey, this ‘moving thing’ ain’t so bad after all!” I know that’s been me, at least! What is most important is that we try things we didn’t the day before. We won’t always have the time or energy to do this perfectly, but when we can, it’s important to say yes to the small things that build progress. And if you need some encouragement in that, just go back and read the first paragraph again to see what one step at a time can amount to!

You’ve got this! 💪🏼 

Week 5 (February 10-16)

Cultivating a Culture of Growth

Written by Sara Cathey, MPH - Health Education Specialist, LIVE FOR LIFE

In previous weeks’ articles, we covered growth mindset at the personal level. But how can you grow this mindset at the team level within the workplace, especially when you and your colleagues are busy completing the awesome work you do each day?

Well, first, let me say that by doing your own work to grow, you are already setting your team up for success! As you and your colleagues seek out personal growth opportunities, this can translate into seeing how your workplace can realistically grow too. But you can’t stop there; you have to communicate this to your team.

Consider suggesting one of the following in your next staff meeting to begin the conversation:

  • Initiate monthly or quarterly team check-in conversations, focused on how things are going and how they can improve or grow (even in a small way!) Make this solution-oriented by setting ground rules and having team members come with 2 potential growth opportunities for each issue they bring up. This could also be in the format of an anonymous survey.
  • Share in bonding or wellness opportunities during planned team time or breaks. For instance, your team members could:
    • Attend this week's Mini Mental Makeover on Wednesday at 12 PM for space to slow down, reflect, and grow in gratitude in an online group setting.
    • Schedule a team walk outside for sunshine and time away from your workspace.
    • Hold each other accountable to your lunch and 15-minute breaks with “Break Buddies”.
    • Have an avenue for sharing new seminars and learning opportunities (i.e. an idea jar or online forum dedicated to this purpose!)

If you want, you can even print out this “Team Culture Growth Chart” to track how your team is seeking out and acting on opportunities to grow! Whichever activities you pick, consider how they can be most supportive given the limited time you have in the day for these activities.

Keep up the awesome work!

Week 4 (February 3-9)

Growth Mindset - Where You Want to Go & How You Choose to Grow

Written by Sara Cathey, MPH – Health Education Specialist, LIVE FOR LIFE

A few weeks ago, we discussed step one of developing a growth mindset. Anyone remember it? If you said, “becoming aware of your current thinking,” then ding, ding, ding—you're correct!🥇 But what’s next?

I like to break it down into two additional steps: deciding where you want to go, and then how you want to grow. While these sound the same, there is a slight difference between them. Think of “where you want to go” as your goal and “how you want to grow” as the steps you’ll take to get there. 

When we orient our goals with these three steps in mind, we define an outcome and choose specific stepping stones to hop across. This specificity makes it easier to understand what motivates us and which actions or thought processes can serve as facilitators or barriers to reaching our goals. When combined, this helps us identify and act with purpose, which can lead to a sense of fulfillment as we make progress toward a goal.

During a break today, whip out a pen and piece of paper or your notes app and write down the following:

  1. I am currently thinking about ___________ in X, Y, Z ways. 
  2. With this in mind, I want to set the goal of ____________.
  3. To reach this, I will grow by doing ___________ X times per ______. 

 Use each step to inform the next, take a deep breath, and open yourself to the opportunity to grow today. 🌱

Week 3 (January 27 - February 2)

Self-Compassion: Transforming Your Fitness Journey

Written by Anna Batsakes, NBC-HWC – Health Coach & Health Education Specialist, LIVE FOR LIFE

For many of us, unhealthy perfectionism can bubble up on our fitness journey. We set rigid goals, expect flawless execution, and when we stumble, we spiral into self-criticism. Sound familiar? Here's the truth: shame is not a sustainable motivator. Transformation happens when we trade in that perfectionism for self-compassion and ground our fitness journey in mindfulness. 

Self-compassion is about showing up for yourself the way you'd show up for a friend. It means acknowledging that setbacks are human, not personal failures. When we approach fitness with self-compassion, we stop using exercise as a tool to "perfect" ourselves and start using it as a way to care for our bodies. We create space to listen, rest, and honor our limits, knowing that progress comes from consistency, not perfection. 

Mindfulness deepens this experience by inviting us to be fully present in the moment. Instead of rushing through reps or zoning out during a run, mindfulness encourages us to connect with our breath, notice how our bodies move, and appreciate the effort we're putting in. This presence fosters a sense of gratitude for what our bodies can do, no matter where we're starting from. 

Together, self-compassion and mindfulness turn fitness into a holistic practice—a way to care for your physical, emotional, and mental well-being. You're no longer chasing an unattainable ideal; you're embracing your journey with courage and grace. So, let go of the inner critic. Show up, do your best, and trust that this kind of wholehearted effort is enough. Because it is. And so are you. 

Week 2 (January 20-26)

Growth Mindset - Mindful Eating

Written by Sara Cathey, MPH - Health Education Specialist, LIVE FOR LIFE

As we discussed last week, noticing the way we think about a topic or challenge is important for developing a growth mindset. One technique we can engage in to practice noticing is mindfulness. This can apply to anything: our exercise routine, the food we choose, and our rest, just to name a few.

This week, we'll dive deeper into the Food & Nutrition aspect of wellness and how mindfulness can influence our growth mindset as it relates to our relationship with food. But rather than me writing about it, how about a video I produced instead! Check out this 1-minute video for a short introduction on mindful eating from Christine Tenekjian, a Registered Dietitian and Certified Health and Well-Being Coach with Duke Health and Well-being.

After watching the video, click here to try a few food-oriented meditations like the Hunger-Fullness Scan!

A big shoutout to Christine Tenekjian for providing audio and Jack Maples for adding music! This video was originally featured in the 2024 Wellness 100 campaign, which celebrated 100 days, 100 ways to explore wellness in your life as part of the Duke Centennial. You can check out more videos from Wellness 100 here!

Week 1 (January 13-19)

Growth Mindset

Written by Sara Cathey, MPH - Health Education Specialist, LIVE FOR LIFE

This year's theme for the Get Moving Challenge is "Growth Mindset". Each week, a new article will discuss how we can apply a different aspect of the growth mindset to core components of wellness. These components include Physical Activity & Fitness, Food & Nutrition, Mental & Emotional Wellbeing, Fulfillment & Purpose, and Environment & Culture. 

Let's dive in! 

When you think of growth, what image comes to mind? Perhaps it's pencil marks along a door frame denoting new heights, a small sprout breaking through the soil, or a version of yourself you'd like to work toward. 

Just like all of those images, our mindset can grow too when we are committed to it. As we build a growth mindset, it can help us approach challenges and goals with patience and tenacity while acknowledging where we are so that we might work toward where we want to go. 

So, where can you start when growing YOUR growth mindset?

The first step is becoming aware of your current thinking. Consider how you think when faced with a challenge; notice how you speak to yourself. Our internal voice often directs the actions we take, which means it can be beneficial for our goals when positively framed.

If you hear a word like "can't", try tacking on "yet". Then, consider what you CAN do to work toward that can't. This might look like shifting from, "I can't run a mile" to "While I can't run a mile yet, I will begin building up to this goal by walking half a mile today." This reframes a challenge and focuses on positive actions you can take toward your goal. 

Keep up the good work as you "grow" about your day! 🌱💪