To motivate and empower the human spirit to live well – one day, one challenge, one Laker at a time.

Important Documents

Wellness of The Week

Below you will find a copy of the most recent 5 weeks of Wellness of the Week information that is sent to all LSSU staff and faculty via their campus email. If you have any questions please feel free to email us at

Wellness of the Week: Aromatherapy

Goodmorning Laker community,

We hope everyone had a fantastic weekend.
This week for our weekly dose of wellness knowledge, we are going to break down aromatherapy.  Aromatherapy is the idea that, through the use of essential oils diffused in the air or applied directly to the skin, we can help further support our health and overall well-being, or improve upon it! These aromas will produce different physiological responses in our body, specifically with the limbic system, which is responsible for many processes such as emotions, behaviors, sense of smell, and long-term memory. The limbic system also plays a role in controlling several unconscious physiological functions, such as breathing, heart rate, and blood pressure!
Some of the most commonly used essential oils:
1.) Peppermint which is used for a boost in energy.
2.) Lavender which is used to calm and curb anxiety, and help promote sleep.
3.) Citrus which is used to aid in cognition and memory retention.
4.) Eucalyptus which is used for anti-inflammatory, increase in energy, and calming.
Have a great week everyone!

Live Well Lakers Wellness Program

Human Resources
Ext. 2213

Fitness Tracking Reminder

A reminder to those who are participating in the fitness challenge that 2nd week(Feb. 8th-Feb.14th) activity tracking sheets are due by this Monday, February 15th. Activity tracking sheets can be found at https://www.lssu.edu/university-recreation/livewelllakers-2/ . We have had some incredible 1st week entries. Keep it up!
 For those who may be looking for a new spot to walk or get those steps in, the Student Activity Center. located in the James Norris Events Center has a fantastic open track that is free of access to all employees. The Taffy Abel Arena also boasts a “track” around the upper bowl level of the ice arena. Come on over to the Norris Events Center and get those steps in!
Have a great weekend everyone.

LiveWell Lakers Worksite Wellness "Fitness Challenge"

Good-morning Lakers Community,

On behalf of the LiveWell Lakers Employee Wellness Committee, we invite our campus to participate in a University-wide “fitness challenge” through the month of February and March.

This challenge will officially start on Monday, February 1st, and run through Friday, March 26th. 

Each week to complete the challenge you must complete 3 workouts of 30 minutes or complete 24,000 steps in a week. The 30 minutes of activity is of your choice and can be resistance training, interval training, walking, yoga, meditation etc. Each week you will fill out and complete your activity using the LiveWell Lakers Activity Tracking sheet and submit it. Activity tracking sheets can be found at https://www.lssu.edu/university-recreation/live-well-lakers-2/ 

Livewell Lakers Fitness challenge

Make it a great day and week!

Dec. 2, 2020

Good morning Lakers,

Can you believe we are into December already? We sure can’t. With the stress of the holiday season soon enclosing on us, our Wellness of the Week this week focuses on the power of plants and flowers. Yes, you read that right, plants/flowers!

Flowers and plants are one of the most underutilized and underestimated techniques in reducing and relieving stress. Research shows us that keeping and tending to flowers and plants around the home and in the workplace can greatly reduce a person’s stress levels.

Natural aesthetic beauty is soothing to people, and keeping flowers and plants around the home environment is an excellent way to lower levels of stress and anxiety. These plants and flowers contain microbes dubbed “outdoorphins” which work as natural antidepressants. It can boost your mood by releasing cytokines, which then leads your brain to produce more serotonin. So, just by being around plants and flowers these “outdoorphins” flood your body and boost your mood.

As a result of the positive energy you can derive from the environment, the chances of suffering from stress-related depression are decreased as well. Flowers and plants can help you achieve a more optimistic outlook on your life, bringing you both pleasing visual stimulation and helping you to increase your perceived happiness.

Make it a great day and week everyone!

Nov. 16, 2020

Good morning Lakers,

With one more week left in the semester, I hope everyone is finding time for personal development, staying stress-free, and staying safe and healthy!

One of the best ways to alleviate stress is through meditation and breath work. Breathwork is a form of meditation, and a practice that researchers say dates back several thousand years. Research shows that meditation can reduce anxiety, sharpen memory, treat symptoms of depression, promote more restful sleep, and even improve heart health.

Kundalini or diaphragm breathing is a favorite of mine and a great, easy variation to get started with. While sitting down or lying on your back, place one hand on your upper chest and the other on your stomach below your rib cage. Breathe in slowly through your nose and feel your stomach move out from under your hand. Practice keeping the hand on your chest as still as possible. Concentrate on deep breaths that fill the lungs rather than shallow ones that only fill the chest. Breath in for 5 seconds, and out for:5 seconds, anywhere from 5-10 Minutes. Enjoy!

Enjoyed the easy recipes from a few weeks ago? Below are two new recipes to give a shot for your next meal.

LSSU recipes (1)

Make it a great day and week!

Nov. 2, 2020

Happy November!
This week for “Wellness of the Week” we dip into the well on how to improve our bodies’ immune response! If we think of the immune response as a giant pyramid, the base of our pyramid starts with sleep, the next base up is nutrition, and at the top of the pyramid is exercise and activity.
1.) Sleep: Sleep and our natural circadian system are so important to immune health because it has such a strong influence in the production of T-cells and cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response. This is why sleep is one of the strongest defenses to illnesses and sickness our bodies have. Without sufficient sleep, our bodies make fewer T-cells, and cytokines, so if you are thinking about that extra 20 minutes of sleep in the morning, your body and immune system will thank you. Science says so!
2.) Nutrition: Ah nutrition, one of the most, if not the most challenging aspect of wellness and health. The design of our immune system and response is very complex and influenced by an ideal balance of many factors, but nutrition plays a large role in this system. Diets that are limited in variety and lower in nutrients, such as consisting primarily of ultra-processed foods can negatively affect a healthy immune system. I wish there was a magic food, vitamin, or diet that kicked our immune system into overdrive, however, there is not. Our immune system is really looking for a well-balanced diet, consisting of a variety of whole foods(eat the rainbow) and consisting of a wide variety and range of vitamins and minerals. More in-depth examples of these nutrients that have been identified through research for the growth and function of immune cells include vitamin C, vitamin D, zinc, selenium, iron, and protein (including the amino acid glutamine) and can be found in a variety of meats, vegetables, and fruits!
3.) Exercise/Activity: Most of us know the importance of exercise and activity, but did you know it has a big role in proper immune function? Exercise keeps our lymphatic system moving. This system is a huge part of the immune response, keeping all your disease-fighting white blood cells and antibodies flowing through your body, and helping to get rid of waste. Being physically active can flush invading bacteria out of your respiratory system as well, cutting your risk of getting sick. The slight increase in body temperature caused by exercise might stop bacteria from growing, helping your body fight infection also. On top of all this, research has shown the importance of activity on stress reduction and improving sleep. Sounds like a win/win to me!

Oct. 19, 2020

Good morning campus community,
This week for “Wellness of the Week”, the Live Well Lakers Wellness Program would like to invite each of you to our “Wellness Luncheon Kick-Off Event”, which will take place, Thursday, October 29th from 12:00 P.M.-1:00 P.M. Bring your own lunch, and join the Live Well Lakers Wellness Program committee members in the CETAL library room, as we go over our initiative and program goals, as well as answer any questions you may have.
This week, you will also find an attachment for a delicious breakfast recipe, as well as an all-time favorite snack. Who doesn’t love granola bars!?
Have you heard of intermittent fasting or curious about trying it out? The benefits and practice of intermittent fasting have been widely researched, with many different variations and options to add to your wellness routine. Reach out to us for more information and a deeper dive, and enjoy the link below for further information as well.
Stay safe, stay healthy! Have a great week!

Oct. 12, 2020

Good morning, and welcome to another new week. We hope it starts off on the right foot!

This week for “Wellness of the Week”, we continue our last and final week of at-hme workouts version 2.0. Finish up strong!

This week, you will also find an attachment for two delicious new crockpot recipes to try. Now, we can’t speak for everyone, but who doesn’t love to come home after work, walk in the door, and smell a delicious dinner that saves on time and is ready to be immediately served? We sure do. Not to mention, this newly saved time, can now be devoted to other areas of wellness(relationships, reading, exercise, meditation, etc.). Enjoy.

12 Days of At-Home Workouts Version 2.0

LSSU Wellness Gliac 12 Days of Workouts 2-0

Crock-Pot Recipes

LSSU crock-pot recipes

To end, a quote from the great Marcus Aurelius, “When you arise in the morning, think of what a precious privilege it is to be alive, to breath, to think, to enjoy, to love.”

Have a great week everyone!

Oct. 5, 2020

Happy October Lake Superior!

We are well into the fall season, and as the days become shorter, and the weather turns colder, it becomes that much more paramount to take time for yourself and your well-being.

This week for “Wellness of the Week” we are continuing our second edition of the 12 days of at-home workouts, Laker style. If you are just hopping on, not a problem, start on day 1 and make your way through each session.

Along with the workouts, you will find an “at work” mobility routine for those tight or aching muscles, joints, and ligaments after a few hours of sitting or after a challenging workout. Finally, you will find a link on the power of reading and consistency of reading, on brain stimulation, stress reduction, and improved wellbeing.

12 Days of At-Home Workouts Version 2.0

LSSU Wellness Gliac 12 Days of Workouts 2-0

“AT-WORK” Desk Mobility Routine

(Attached as a PDF)

Reading Power

The Power of Reading

Stay safe, stay healthy! Have a great week everyone!

Sep. 21, 2020

Happy Monday Lake State!

This week for “Wellness of the Week” we have a new 12 days of the at-home workout training block, post-workout nutrition, and the power of contrast showers!

Secondly, for those that may be wondering how to get more involved or “join” the greater campus wellness community, feel free to reach out for the next steps or more information!

12 Days of At-Home Workouts Version 2.0

LSSU Wellness Gliac 12 Days of Workouts 2-0


Post Workout Nutrition


Hot/Cold Contrast

Stay safe, stay healthy. Have a great week all!

Sept. 14, 2020

LSSU campus community,

The cooler weather has arrived and fall is upon us. As the seasons change, and our daily routines become affected, let’s make sure to engage in our personal wellness and being this week.

Continuing from last week, we have our 2nd week of at home workouts,  a breakdown on the power of nootropics, and a yoga session focusing on Sun Salutation A and B


LSSU Wellness Gliac 12 Days of Workouts 2-0


The Power of Nootropics


Sun Salutation A and B

Have a great week everyone!

Sep. 7, 2020

Happy Labor Day!

Let’s start our week off right! On behalf of the Live Well Lakers Wellness Program, we wanted to provide the campus community with some additional wellness and health resources to engage in as we go throughout our week.

You will find various resource links from workouts to mindfulness activities below:


LSSU Wellness Gliac 12 Days of Workouts 2-0


Eat The Rainbow


Respond Positively to Covid-19


Breathing and Mind-fullness 

Have a great week everyone!

Meet the Live Well Lakers Team

A University wellness committee representing all employment areas of Lake Superior State University has been organized to coordinate various existing health programs and protocols to help improve and establish long-term holistic wellness goals for Lake Superior State University and improve the quality of health, work, and life of University employees.

Taylor Brown

Taylor Brown

Strength and Conditioning Director/Employee Wellness Coordinator
Wendy Beach

Wendy Beach

Director of Human Resources, Title IX, Safety, and Risk
Karen Storey

Karen Storey

Director University Health Services
Ashley Bunker

Ashley Bunker

Human Resources Generalist & Benefits Administrator
Derric Knight

Derric Knight

Assistant Director of Housing and Diversity Officer & Interim Norris Center Director