Spring is in the air!

Our campus is beautiful in the springtime and it's a perfect time of year to start our walking groups.

Have fun getting to know your coworkers, being outside and getting healthy all at the same time. It’s a win, win, win.

Starting March 16, Shenandoah employees will host weekly walking groups. 

Below is a list of locations and dates for our weekly walking group meetups. Walking meetups are also posted on LiveWellSU. If you have any questions, email

Main Campus Walking Schedule


Meet Time: Noon | Pace: Outdoor/leisurely paced walk 
Location: Meeting at front steps of the Brandt Student Center  
Walking Leader: Krista Humphries


Meet Time: 1 p.m. | Pace: Outdoor/fast-paced 
Location: Meeting at front steps of the Brandt Student Center 
Walking Leader: Keith Jones-Pomeroy


Meet Time: Noon | Pace: Indoor/Set your own pace
Location: Inside the Wilkins Athletic Events Center 
Walking Leader: Rick Ours


Meet Time: 1 p.m. | Pace: Outdoor/fast-paced walk 
Location: Meeting at front steps of the Brandt Student Center 
Walking Leader: Shayla Rickard 


Meet Time: Noon | Pace: Outdoor/leisurely paced walk 
Location: Meeting at front steps of the Brandt Student Center 
Walking Leader: Julie Duncan 

Meet Time: 1 p.m. | Pace: Indoor/Set your own pace
Location: Inside the Wilkins Athletic Events Center 
Walking Leader: Tamara Lapp 

Health Professions Walking Schedule


Meet Time: 11:45 a.m.-12:15 p.m. | Pace: Outdoor/Leisurely
Location: Meet in the HPB lobby
Walking Leader: Jackie Hott

Jimmy John’s Offering Freebies

Community Supported Agriculture (CSA)

For all our healthy Shenandoah staff, you’re invited to order any Unwich (lettuce wrap) and receive a free side of chips, pickle or a Dasani water!

Redeem in-store or by calling in a pickup or delivery order. Mention LIVEWELLSU to receive your promotional item. 

For main campus
2033 S. Pleasant Valley Rd (by Hobby Lobby/Staples)
(540) 722-4091

For HPB/hospital
140 Rivendell Ct (in Stonewall Plaza off U.S. 522)
(540) 722-3625

Community Supported Agriculture (CSA) programs have become popular, eco friendly, and healthy options to purchase local food directly from a farmer.

CSA programs offer seasonal product shares of items such as vegetables, meat, dairy, flowers, and baked goods. A CSA provides a great way to support local farming and healthy, fresh eating!

Thinking of joining a CSA? Check out these local options below or find a CSA near you!

*(If you join a CSA, send your paid receipt to to receive a $25 gift card)

*Great Country Farms - Loudoun County, Va 

*West Oaks Farm Market- Frederick County, Va

*Willow Grove Farm - Frederick County, Va

Let's Talk Money

Monthly TIAA live webinars

TIAA hosts monthly webinars through its interactive Live Webinar Lounge at This innovative resource offers users 24/7 access to a wide range of live and on-demand webinars, tools, calculators, and articles on a variety of financial topics. 

The live events give participants real-world financial tips, tactics and techniques to help start, build, and maintain retirement savings. Space at these webinars is on a first-come, first-served basis. Employees can reserve their place at any of the webinars by visiting This month, TIAA will offer live webinars including Introduction to Social Security, Money at Work 1: Foundations of Investing, and many more

TIAA will offer new webinars throughout the year on topics like navigating women’s unique financial challenges, how to manage income in retirement, etc.; so visit the live webinar lounge today to sign up. 

TIAA-CREF Individual & Institutional Services, LLC, Teachers Personal Investors Services, Inc., and Nuveen Securities, LLC, Members FINRA and SIPC, distribute securities products. Annuity contracts and certificates are issued by Teachers Insurance and Annuity Association of America (TIAA) and College Retirement Equities Fund (CREF), New York, NY. Each of the foregoing is solely responsible for its own financial condition and contractual obligations.

Investment, insurance and annuity products are not FDIC insured, are not bank guaranteed, are not deposits, are not insured by any federal government agency, are not a condition to any banking service or activity, and may lose value.

©2017 Teachers Insurance and Annuity Association of America-College Retirement Equities Fund, 730 Third Avenue, New York, NY 10017

Wellness Spotlight

Spring’s Hidden Barriers

By Associate Professor, Exercise Science Jessica C. Peacock, Ph.D., M.A., NCC 

I recently read an article about some of the reasons people gain weight in the springtime and thought I would share these with you. This is a really important topic as we move into March, April and May, as many people are starting to feel good about the changing weather and chances for increased activity. But don’t let the positive momentum that comes with spring and the promise of summer not far away blind you to some of the challenges to healthy living this time of year:

  1. The days are longer, and while this offers more chances for activity, it can also mean more time to snack and eat! Plus, if you’re exercising more because of the nice weather then you might feel hungrier than you have been recently. So watch out for increased calorie intake, and plan accordingly.
  2. Vacation season begins! Whether you’re traveling for spring break or just for a much-needed weekend getaway, the improved weather in springtime often means getting out on the road or taking a break from the daily routine. And travel and vacations are some of the biggest barriers to maintaining healthy habits.  A poll reported that 81% of Americans indulge while on vacation – and indulgences often lead to unexpected weight gain.
  3. The Easter holiday brings not just the Easter bunny, but lots of candy too. Outside of Halloween, it is reported that more candy is consumed on Easter than on any other day of the year. With Peeps, Cadbury, and Reese’s all tempting us with their products, it can be difficult not to sneak a few treats here and there. Did you have a plan for getting through Halloween? If so, it might be time to create a similar plan for Easter! There's no reason not to enjoy a little candy now and then, and having a plan will help you do so in a healthier way and and feel good about it.
  4. More daylight and warmer temperatures lead to outdoor restaurant seating. If you’re taking greater advantage of dining out and things like happy hour, chances are you’ll be consuming more calories than normal. In fact, we’re apt to eat 50% more calories when we dine out than when we cook at home. And if you’re doing happy hour, chances are your calorie intake is even higher due to half-priced appetizers that are still full-fat! Focus on sharing plates and making healthy choices.
  5.  Look out for hidden calories in foods we’re more likely to dine on in the warmer weather. For example, salads seem like a safe choice when looking for a healthy meal. But do you know how many calories are in some restaurant salads? As an example, the Quesadilla Explosion Salad at Chili’s has 1,400 calories and 65g of fat! Sometimes salads are not the healthiest choice. Drinks can also hold hidden calories; sugary alcoholic drinks at happy hour or iced coffee drinks at breakfast/brunch can also be less healthy options when spring begins.

As you can now see, barriers to staying on track with healthy living are still present in the spring season. So don’t neglect the need to continue to stay vigilant and plan ahead for overcoming these challenges. Schedule time to work out, add in extra movement when the nice weather permits, and keep up with a food journal – all these things will help you be successful and reach those summer goals!

 Thought of the Week

Whom or what do you love?

Spend some time this week considering whom or what you care about.

We can often spend too much of our energy on activities and people that aren’t a priority to us. Instead, we should focus on the people and hobbies we enjoy.

This week, practice being grateful for all the wonderful things you have in your life.

Employee Feature

Quaiser Absar, director of institutional computing, urges his employees to head outside to refuel their minds. We want to encourage you to do the same! But be mindful of office coverage.

“We have beautiful outdoor areas at all five locations (Main Campus, HPB, ICPH, Scholar Plaza & Bowman). It is a good idea to go out and get some fresh air every once in a while. Taking a moment to step away and refresh will help clear your mind and thought process and help you be more productive in the long run. So, I encourage you all to take advantage of our beautiful campuses and go out for a short walk occasionally. Have fun while working hard!”

-Quaiser Absar

Coming Events

Meditation with Petra TIME CHANGE

Petra offers guided meditation Monday, Wednesday and Friday from noon to 12:30 p.m. in the Armstrong Conference Room at Smith Library.

View the LiveWellSU events calendar for more details. 

Visit our LiveWellSU events calendar to see all our upcoming events. 
View All Events