At the University of Iowa, fostering a culture of health and well-being is more than a mission—it's a movement. Through the liveWELL program, the university celebrates faculty and staff who go above and beyond to inspire wellness in the workplace. These individuals, known as Wellness Heroes, are nominated by their peers for modeling healthy behaviors, encouraging others to prioritize well-being, and helping build supportive, health-conscious environments across campus. Whether organizing wellness activities, promoting mental health resources, or simply leading by example, Wellness Heroes play a vital role in making the university a healthier, more connected community.

I met with Sam Mitchell, who won the Wellness Hero award in May 2025, to discuss her interest in wellness and how she inspires wellness in others.

Name: Sam Mitchell
Role at the University: Quality and Operational Improvement Engineer, in the office of the Chief Medical Officer
How long you have been at the University: 10 ½ years
Favorite Wellness Activity: Biking

Sam defines wellness as “finding time to put myself first—physically, mentally, and emotionally.” For Sam, wellness isn’t about perfection or fleeting motivation; it’s about discipline and routine. “Motivation comes and goes,” she explains, “So for me, habits have to be built on discipline.”

Her structured lifestyle includes biking to work, gardening, preparing food, creating art, reading, and spending time with friends. Sam’s favorite wellness ritual? Her daily bike commute. “I like to think of my daily commute as a mini adventure, with an eight-hour rest stop in the middle.”

Sam also promotes wellness in the workplace by setting boundaries and encouraging others to disconnect after work. “I give people space to address the complexities that life throws at us and set a good example by tending to my own wellbeing”. She makes a point to foster team connection and loves being outdoors whenever possible.

The University of Iowa has played a role in Sam’s wellness journey by offering flexibility and resources like bike registration. “Parking is expensive, so I ride my bike,” Sam jokes, “but the University helps me keep it safe with registration and AirTag options.”

For those considering biking to work, Sam recommends starting small and riding with someone more experienced. “You probably already have everything you need,” she reassures. “Reach out-I’m happy to ride with anyone to help them find safe routes and build confidence.”

Sam also highlights the Iowa City Bike Library as a valuable resource for gear, skill-building, and community. “I’ve met great people through them and learned a lot about riding and basic bike maintenance.” Staff interested in learning more can visit them onsite during the Health and Wellbeing Fair on October 15, 2025. Stop by the Field House to talk to them about biking opportunities in the community!

Her advice for improving wellness? Introduce small habits over time—take the stairs, stretch in the morning, drink water, and pause before immediately giving into a craving. Give yourself grace when things that don’t go as planned and don’t dwell on missing a day. “When motivation is low, I remind myself: if something is worth giving 100% effort, it's also worth giving 50%. It's better to do an ok job brushing your teeth or moving your body than to skip it entirely.”