At the University of Iowa, wellness means something a little different to everyone—and for Rachel Spengler, that flexibility is exactly the point.

A Faculty Affairs Specialist in the College of Liberal Arts and Sciences (CLAS) Dean’s Office, Rachel has been with the university for two and a half years. In that time, she’s not only supported faculty work behind the scenes but has also built a strong presence as a wellness advocate within her department and beyond.

Defining wellness in everyday life

For Rachel, wellness isn’t a one-size-fits-all concept.

“Wellness is very much holistic. It looks different for everyone and can change depending on what’s going on in your life. At the core of it is feeling your best and being able to give your all to anything you approach.”

That perspective shapes how she approaches both her own routines and how she supports wellness in others—emphasizing that there’s no single “right” way to be well.

A journey rooted in community

Rachel traces the start of her wellness journey back about eight years, when she began attending group fitness classes. What started as a personal interest quickly grew into something more.

Within a year, she became a certified group fitness instructor. Today, she holds certifications in multiple programs and has taught between 1,500 and 2,000 classes.

But it wasn’t just the physical activity that kept her coming back—it was the sense of connection.

“I found something that I really felt connected to, and the sense of community… that’s when it really clicked.”

As a self-described introvert who never imagined herself leading from the front of the room, Rachel brings a thoughtful, inclusive approach to her classes. Her goal is simple: remove any sense of pressure or judgment and allow participants to make the experience their own—whether that means following along closely or simply showing up and finding their comfort level.

Building wellness at work

Back on campus, Rachel brings that same community-first mindset into her work environment.

She has helped launch initiatives like a department “salad club,” creating opportunities for colleagues to step away from their desks and connect over healthy meals. During particularly meeting-heavy weeks, she’s also introduced quick movement breaks to help recharge energy and focus.

In addition, she serves as chair of the CLAS Wellness Ambassador Committee, working alongside other ambassadors to share resources, promote events, and amplify wellness messaging across units.

She’s especially passionate about helping colleagues discover the wide range of wellness resources available—many of which can easily go unnoticed in a busy work environment.

Her department has even found success as a team—earning fifth place in the movement category among hundreds of teams in the university-wide Live Healthy Iowa challenge, a reflection of both consistency and shared commitment.

Small habits, meaningful impact

When it comes to staying balanced, Rachel prioritizes a few core habits: group fitness, time outdoors, and moments to disconnect.

Whether it’s teaching a class, taking a walk in nature, or stepping away from screens, she intentionally builds time for both movement and reflection into her routine.

Just as important is maintaining balance. She’s intentional about making sure she isn’t “emptying her cup” by giving all of her energy to work, fitness, and others without taking time to recharge herself.

Across her approach to wellness, one theme comes up again and again: taking intentional time to pause, reflect, and understand what you need.

“I try to find little pockets of time to reflect on what I need—whether that’s rest, quiet time, or something else entirely.”

Advice for getting started

For anyone beginning their own wellness journey, her advice is simple: stay open-minded.

“Don’t be afraid to try different things and think about wellness holistically. Being open to something new can help you find even a small habit that makes you feel like you’re thriving.”

She also encourages carving out intentional time for self-reflection—something that’s easy to overlook in a busy world. Taking even a few moments to pause, check in, and ask “What do I need right now?” can be a powerful first step toward meaningful change.