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.

Let’s find out more about Martin Gallardo, a Wellness Hero award winner and this month’s featured spotlight!

Name: Martin Gallardo

Job Role at the University: Administrative Services Coordinator in Nursing Services

How long you have been at the University: 10 years

How do you define “wellness”?  - “Feeling good about yourself physically and emotionally. All goes hand in hand, a balance.  Just overall happiness with one's life.”

For Martin Gallardo, wellness isn’t just about hitting the gym or eating right. It’s about your mindset in all wellness areas and how you start small to create healthy habits.

Martin, an Administrative Services Coordinator in Nursing Services at UIHC, embraces the variability of each day and finds ways to sustain healthy habits. “Understand that things happen and make plans to try to improve what you think health is and not give up.  There are ups and downs in one's life for a variety of reasons, and you can’t let the downs control you.” 

Martin practiced more positive self-talk, regular exercise such as walking, and being mindful of what he eats. He encourages programs available to staff through the university. “I tried the Wondr Health program, how it teaches you how to look at food and exercise in a sustainable way. We are so set with scheduling to eat, so we are programmed to eat at mealtimes even when we’re not hungry. Eat when you are hungry. Your body adjusts to it.”

How does one start wellness habits and stay motivated through busy or stressful times? “I don’t let it get me down,” Martin replied. “I keep moving forward with the understanding that things do change, but they are not forever, and I can always re-start. If you have a flat tire, does that mean your tire is broken?” 

When asked what advice Martin would give to someone starting their wellness journey, he replied, “Start small. Don’t compare your journey to others. Focus on what you can control. Don’t be afraid to ask people what they do for advice. Set realistic goals and understand that there is no quick fix.  If you try something and fail, there is always something else to try.  Just because it worked for someone else, it may not work for you. Find the things that work for you and your lifestyle. You are on your own unique journey, and your progress will be uniquely yours.”

An easy way that Martin recommends starting your wellness journey: “Drink water...and lots of it!” Start with having a physical reminder on your desk to drink water, such as a water bottle where you can see the water level from the outside to know how much water you are drinking throughout the day.

Martin and his colleagues encourage wellness behaviors to each other on a daily basis, motivating himself and inspiring others to start focusing on their wellness. “We are talking about it probably every day, whether it be encouraging someone to drink their water, go take a walk, stand while working...just doing little things to help.”