What is the Next Leg of the Journey?

Join an Exercise Group

The Duke Run/Walk Club just started another 12 week session which meets on East Campus, West Campus, and Duke Raleigh Hospital. This program provides support and training protocols that will help you progress in your walking or running distance. There are different levels from which you can choose, based on your current fitness needs. All fitness levels welcome and encouraged.

Get a Discounted Gym Membership

As part of Duke's commitment to promote health and fitness, the Duke Fitness Club offers you discounted membership rates to fitness facilities throughout the RTP and beyond. The Duke Fitness Club's network of facilities provides comprehensive services, convenient locations, and attractive rates for individuals and families. For more information and to see the different facilities, please visit the Duke Fitness Club website.

Keeping the Momentum Going

Review and Reevaluate Your Goals

Take a look back at your S.M.A.R.T. goals you set for yourself back in Week 1 of this challenge. Did you meet them? Just because the Get Moving Challenge is over doesn't mean you have to stop trying to achieve your set goals. Keep working toward your goals! Even if it takes you longer than you expected, keep pushing until you have meet your goals successfully. Remember that healthy living is about making small changes in lifestyle and behavior, so your goals should be progressive. Small steps performed everyday will be more beneficial in the long-run than a large effort in the beginning with nothing sustained.

Find What Works for You

Remember, there is no "one size fits all" diet or exercise regimen. Choose healthy food options you enjoy eating and find a workout routine that works for you. Choosing something that you truly enjoy eating and doing helps make it easier for you to partake in, simply because you enjoy doing it. Don't forget about NEAT exercises, too: the more you move throughout your day, the more calories you can expend. This includes floor-sitting, doing squats while unloading the dishwasher, etc.

Be Part of Your Communities

Surrounding yourself with a group of people who support you is a great way to keep up your momentum. With the help of others, you'll never feel like you're on your own. A support system also will hold you accountable for your actions will encourage you to push forward in achieving your goals. Be sure to include your family, spiritual, and volunteering communities, too! The more we help others, the more we help ourselves.

Reward, Reflect, Recharge, and Retry!

Don't be so hard on yourself. Rewarding yourself along the way is another way to keep your momentum going. But be careful not to put too much pressure on yourself, as it may cause you to lose your focus. Always make time for yourself here and there, and realize small rewards are a great way to remind yourself that you're a step closer to achieving your goals. Practice sustainable self-care: stretch often, take Pilates, yoga, and group fitness classes, use a foam roller, make an appointment with your massage therapist.

Featured Weekly Recipes

Early Farmers Market Picks

The recipes this week feature in-season spring produce that you may find at our weekly Duke Farmers Market starting this April! The Duke Farmers Market runs every Friday through the months of April through September. The produce that is highlighted in the recipes this week are some of our favorite early Farmers Market produce picks!

Here is a list of this week's recipes to look forward to:

• Sweet Potato Salad
• Fettuccine with Shiitake Mushrooms and Basil
• Asparagus and Radish Salad
• Spring Turnip Frittata
• Green Salad with Strawberries and Goat Cheese