[{"id":7428,"date":"2026-11-04T20:27:11","date_gmt":"2026-11-04T20:27:11","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7428"},"modified":"2026-11-04T20:27:11","modified_gmt":"2026-11-04T20:27:11","slug":"beat-the-seasonal-blues-with-movement","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/11\/04\/beat-the-seasonal-blues-with-movement\/","title":{"rendered":"Beat the seasonal blues with movement"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Now that the clocks fell back, it gets dark earlier, and that can make us feel a little down. Moving your body is a simple, feel-good way to boost your mood during these shorter days.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"676\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/11\/11.4.26-1024x676.jpg\" alt=\"\" class=\"wp-image-7429\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/11\/11.4.26-1024x676.jpg 1024w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/11\/11.4.26-300x198.jpg 300w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/11\/11.4.26-768x507.jpg 768w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/11\/11.4.26.jpg 1238w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Why do darker days affect how we feel?&nbsp;<br><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">After daylight saving time ends, the sun sets an hour earlier. The end of your day feels like it comes sooner. Daylight keeps shrinking deeper into winter. If you commute, the sun may already be setting when you head home. With less daylight, your sleep-wake cycle (circadian rhythm) may shift. You may notice less energy, poor sleep, mood changes and even food cravings. <a href=\"https:\/\/www.teladochealth.com\/library\/article\/beating-seasonal-affective-disorder\">Learn about how SAD works and ways to beat it here.<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">How does exercise boost mood and energy? &nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Physical activity releases \u201cfeel-good\u201d chemicals like endorphins and dopamine. These brain chemicals can lift your mood and make you want to move more. Over time, regular exercise can help you feel less tired. Why? &nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Regular exercise supports better sleep. Morning workouts can boost your energy for the day. They can also help you feel sleepier at bedtime. &nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exercising earlier in the day helps you get sunlight. Sunlight supports a healthy circadian rhythm. It also helps your body make vitamin D, which supports mood, immunity and bones. Sunlight is one of the best ways to fight SAD.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Exercise also helps you build a routine, <a href=\"https:\/\/www.teladochealth.com\/library\/article\/the-link-between-exercise-and-mental-health\">manage stress<\/a> and make social connections. If you\u2019re fighting seasonal depression, connection and routine can make a big difference. &nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Working out at the same time each day adds structure. If working out alone isn\u2019t your style, try group classes or an accountability buddy. Exercising with friends or a community can give you something to look forward to. That alone might lift your mood. <a href=\"https:\/\/www.teladochealth.com\/library\/article\/solo-workouts-vs-social-workouts-which-works-better-for-you\">Find out if social or solo workouts suit you best.<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">What are some tips for exercising when the days are shorter?<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Prioritize sunlight.<\/strong> If it\u2019s possible, try taking a walk first thing in the morning just after sunrise. Or try taking a walk at lunch or midday while the sun is still out. If you\u2019re exercising indoors, exercise near a window.<\/li>\n\n\n\n<li><strong>Start small.<\/strong> 10 minutes here and there counts. Strive for a total of 150 minutes of exercise per week. Try to include two to three strength training sessions like lifting weights or doing squats or push-ups. Learn about using small <a href=\"https:\/\/www.teladochealth.com\/library\/article\/bite-sized-workouts-for-big-wins\">\u201c<\/a><a href=\"https:\/\/www.teladochealth.com\/library\/article\/bite-sized-workouts-for-big-wins\">exercise snacks\u201d to meet your weekly goals here<\/a>. \u00a0<\/li>\n\n\n\n<li><strong>Stay consistent.<\/strong> Set a calendar reminder. Consider laying out exercise clothes or gear the night before. If possible, pair your exercise with an activity you enjoy, like listening to a podcast or music.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">When should you talk to a professional? &nbsp;<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Exercise is a great tool for your body and mental health. But it can\u2019t replace mental health care when you need it. Talk to a mental health care provider if any of these last more than two weeks:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Feeling depressed or low<\/li>\n\n\n\n<li>Feeling uninterested in things you used to enjoy<\/li>\n\n\n\n<li>Changes in sleep or appetite<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">If you or someone you know is in immediate danger or thinking about self-harm, call 911 or contact your local suicide and crisis hotline immediately. If you want to start therapy but you\u2019re not sure where to begin, explore this <a href=\"https:\/\/www.teladochealth.com\/library\/article\/a-beginners-guide-to-starting-therapy\">beginner\u2019s guide to starting therapy<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Main takeaway<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Regular exercise can lift your mood, boost your energy, and help you adjust to the new season. Let exercise help you meet darker days with a brighter attitude.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Key points<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Shorter days can disrupt your body clock and trigger seasonal affective disorder (SAD)<\/li>\n\n\n\n<li>Exercise releases endorphins and dopamine that can boost mood and energy in winter months<\/li>\n\n\n\n<li>Morning sunlight, 150 minutes of weekly activity, and a steady routine can ease winter blues<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Now that the clocks fell back, it gets dark earlier, and that can make us feel a little down. Moving your body is a simple, feel-good way to boost your mood during these shorter days. Why do darker days affect how we feel?&nbsp; After daylight saving time ends, the sun sets an hour earlier. The [&hellip;]<\/p>\n","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7428","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7428","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7428"}],"version-history":[{"count":1,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7428\/revisions"}],"predecessor-version":[{"id":7430,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7428\/revisions\/7430"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7428"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7428"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7428"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7407,"date":"2026-11-04T04:43:00","date_gmt":"2026-11-04T04:43:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7407"},"modified":"2026-10-21T16:45:03","modified_gmt":"2026-10-21T16:45:03","slug":"boosting-social-confidence","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/11\/04\/boosting-social-confidence\/","title":{"rendered":"Boosting Social Confidence"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"762\" height=\"1024\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/nov-26-762x1024.png\" alt=\"\" class=\"wp-image-7408\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/nov-26-762x1024.png 762w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/nov-26-223x300.png 223w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/nov-26-768x1032.png 768w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/nov-26.png 791w\" sizes=\"auto, (max-width: 762px) 100vw, 762px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7407","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7407","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7407"}],"version-history":[{"count":1,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7407\/revisions"}],"predecessor-version":[{"id":7409,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7407\/revisions\/7409"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7407"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7407"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7407"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7404,"date":"2026-11-03T06:55:00","date_gmt":"2026-11-03T06:55:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7404"},"modified":"2026-10-20T18:58:08","modified_gmt":"2026-10-20T18:58:08","slug":"did-you-know-9","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/11\/03\/did-you-know-9\/","title":{"rendered":"Did you know?"},"content":{"rendered":"\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td>VCU Employee Health Services offers employees to make an annual, confidential and free-of-charge <strong>Wellness Screening<\/strong> appointment at our Monroe Park Campus location.<br><strong>Location:<\/strong> <a href=\"https:\/\/www.google.com\/maps\/search\/800+W.+Broad+St?entry=gmail&amp;source=g\" target=\"_blank\" rel=\"noopener\">800 W. Broad St<\/a>.<br><strong>What to expect:<\/strong> Our nurses will gather information and conduct a brief wellness screening to help identify potential risk factors that may contribute to chronic health conditions.Based on your results, we will highlight services and resources for VCU employees such as:<br><a href=\"https:\/\/calendar.app.google\/gVUcgkphCJysBnWa9\" target=\"_blank\" rel=\"noopener\">Heart Health Assessment<\/a>: Combine your wellness screening with a focused discussion of ways to improve heart health and lower your risk for pre-diabetes<br><a href=\"https:\/\/calendar.app.google\/gL7fyu41GfyRHjkh7\" target=\"_blank\" rel=\"noopener\">Travel Vaccine Consultations<\/a>: An opportunity to discuss your travelplans with a clinician and find out what you may need before you go<br><a href=\"https:\/\/go.vcu.edu\/employeewellnesschallenges\" target=\"_blank\" rel=\"noopener\">Wellness Challenges<\/a>: One month virtual challenges focusing on one of the eight dimensions of wellness (Physical, Emotional, Financial, Social, Environmental, Intellectual, Occupational) and related resources<br><a href=\"https:\/\/app.timelycare.com\/auth\/login?campaign=vanitylink\" target=\"_blank\" rel=\"noopener\">TimelyCare<\/a>: Free, 24\/7 access to virtual care, self-care and well-being tools<br><strong>NEW!<\/strong> VCU Gold: Access to VCU Health specialty care for employees, dependents and family within 30 days of calling the VCU Gold helpline at <a href=\"tel:8048282778\" target=\"_blank\" rel=\"noopener\">(804) 828-2778<\/a><br><strong>Questions?<\/strong> Contact us at <a href=\"mailto:ehs@vcu.edu\" target=\"_blank\" rel=\"noopener\">ehs@vcu.edu<\/a> or call <a href=\"tel:8046282594\" target=\"_blank\" rel=\"noopener\">(804) 628-2594<\/a>.<\/td><\/tr><tr><td><a href=\"https:\/\/go.vcu.edu\/employeewellness\" target=\"_blank\" rel=\"noopener\">Schedule your appointment<\/a>Or visit: <a href=\"https:\/\/go.vcu.edu\/employeewellness\" target=\"_blank\" rel=\"noopener\">go.vcu.edu\/employeewellness<\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"312\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/Screenshot-2026-10-20-145723-1024x312.png\" alt=\"\" class=\"wp-image-7405\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/Screenshot-2026-10-20-145723-1024x312.png 1024w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/Screenshot-2026-10-20-145723-300x91.png 300w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/Screenshot-2026-10-20-145723-768x234.png 768w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/Screenshot-2026-10-20-145723.png 1142w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>VCU Employee Health Services offers employees to make an annual, confidential and free-of-charge Wellness Screening appointment at our Monroe Park Campus location.Location: 800 W. Broad St.What to expect: Our nurses will gather information and conduct a brief wellness screening to help identify potential risk factors that may contribute to chronic health conditions.Based on your results, [&hellip;]<\/p>\n","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7404","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7404","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7404"}],"version-history":[{"count":1,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7404\/revisions"}],"predecessor-version":[{"id":7406,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7404\/revisions\/7406"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7404"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7404"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7404"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7376,"date":"2026-11-02T06:17:00","date_gmt":"2026-11-02T06:17:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7376"},"modified":"2026-10-07T14:30:51","modified_gmt":"2026-10-07T14:30:51","slug":"motivational-monday-181","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/11\/02\/motivational-monday-181\/","title":{"rendered":"Motivational Monday"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"642\" height=\"750\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/Screenshot-2026-10-07-102951.png\" alt=\"\" class=\"wp-image-7377\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/Screenshot-2026-10-07-102951.png 642w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/Screenshot-2026-10-07-102951-257x300.png 257w\" sizes=\"auto, (max-width: 642px) 100vw, 642px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7376","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7376","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7376"}],"version-history":[{"count":1,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7376\/revisions"}],"predecessor-version":[{"id":7378,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7376\/revisions\/7378"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7376"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7376"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7376"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7278,"date":"2026-10-30T05:43:00","date_gmt":"2026-10-30T05:43:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7278"},"modified":"2026-08-18T14:43:49","modified_gmt":"2026-08-18T14:43:49","slug":"funny-friday-304","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/10\/30\/funny-friday-304\/","title":{"rendered":"Funny Friday"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"830\" height=\"807\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/10.30.26.jpg\" alt=\"\" class=\"wp-image-7279\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/10.30.26.jpg 830w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/10.30.26-300x292.jpg 300w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/10.30.26-768x747.jpg 768w\" sizes=\"auto, (max-width: 830px) 100vw, 830px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7278","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7278","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7278"}],"version-history":[{"count":0,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7278\/revisions"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7278"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7278"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7278"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7423,"date":"2026-10-29T06:49:00","date_gmt":"2026-10-29T06:49:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7423"},"modified":"2026-10-28T21:53:32","modified_gmt":"2026-10-28T21:53:32","slug":"novembers-well-being-programs-for-vcu","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/10\/29\/novembers-well-being-programs-for-vcu\/","title":{"rendered":"November&#8217;s Well-being Programs for VCU"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><strong>November 2026 &#8211; Employee Well-Being Programs<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>These VCU programs are free to attend and most are virtual unless specified below! Register in Talent to receive links.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">_______________________________________________________________________________________________<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a><\/a><a>Thursday, November 5<sup>th<\/sup> \u2013 12 pm<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Core and More!<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>(Presented by VCU HR and VCU Recreation &amp; Well-Being)<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This 30-minute virtual class will not only give you an excellent abdominal and low back workout but will also challenge your other major muscle groups as well. All levels are welcome! A yoga mat is suggested.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Register:<\/strong> <a href=\"https:\/\/vcu.csod.com\/ui\/lms-learning-details\/app\/event\/e9aa4624-85d7-439c-8048-43b590a61451?session=62f310ca-c531-40c4-ab87-01a3ab929c85\"><strong>Talent@VCU<\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Monday, November 9<sup>th<\/sup> \u2013 10 am<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Preparing for the Reality of Health Care in Retirement<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>(Presented by VCU HR and Fidelity)<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Health care costs in retirement are a big concern for many. Understand the costs and available options before and after age 65, so you can be better prepared.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Register:<\/strong> <a href=\"https:\/\/vcu.csod.com\/ui\/lms-learning-details\/app\/event\/3fb52a65-c583-4c38-a36b-39c25a60afdf?session=ba566621-2b68-4c3f-aed9-81e6f826e344\"><strong>Talent@VCU<\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Tuesday, November 10<sup>th<\/sup> \u2013 2 pm<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Medicare Overview and State Retiree Health Coverage<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>(Presented by VCU HR and Social Security)<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Join us for this workshop by Social Security and learn answers to questions about Medicare A and B. Eligibility requirements, enrollment periods, application process and online services will be addressed. VCU Benefits will also present on the State Retiree Health Coverage.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Register:<\/strong> <a href=\"https:\/\/vcu.csod.com\/ui\/lms-learning-details\/app\/event\/2d58442e-6755-4416-8d62-1e8663b4b7c9?session=d4e8fc4c-4c7a-4095-b839-f5e75c5ade58\"><strong>Talent@VCU<\/strong><\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Wednesday, November 11<sup>th<\/sup> \u2013 12 pm<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Hidden in Plain Sight: Neurodivergence and Hidden Disabilities<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>(Presented by VCU HR and Employee Health)<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Not all differences and disabilities are visible, but they can have a big impact on daily life. Join us as we explore experiences that often go unseen and learn how we can better support one another.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Register:<\/strong> <a href=\"https:\/\/vcu.csod.com\/ui\/lms-learning-details\/app\/event\/df7261f4-ba88-4003-9d10-26a165271a06?session=aca241ed-e6c1-4932-b0c0-f562a7684ace\"><strong>Talent@VCU<\/strong><\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Thursday, November 12<sup>th<\/sup> \u2013 12 pm<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a><strong>Surviving in Today\u2019s Economy<\/strong><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>(Presented by VCU HR and Virginia Credit Union (VACU))<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In times of economic uncertainty, let\u2019s focus on what you can control. This webinar shares tips on increasing your value in the workplace, cutting expenses, boosting savings, and reducing debt.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Register:<\/strong> <a href=\"https:\/\/vcu.csod.com\/ui\/lms-learning-details\/app\/event\/1d5e15a6-953d-4c43-8a52-a9444f86e617?session=d779d605-7022-4ca8-91b2-3e6adc98869c\"><strong>Talent@VCU<\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Tuesday, November 17<sup>th<\/sup> \u2013 12 pm<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Guided Meditation<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>(Presented by VCU HR and VCU Recreation &amp; Well-Being)<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Take a break to be guided through creating a peaceful, sensory-rich mental image to build concentration and lower stress. This meditation is suitable for all levels of practice.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Register:<\/strong> <a href=\"https:\/\/vcu.csod.com\/ui\/lms-learning-details\/app\/event\/ebf576a3-e9e3-4a6c-b00a-ab204b45e354?session=e95f686b-314b-4b00-b2e5-aa58371bbd0b\"><strong>Talent@VCU<\/strong><\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Wednesday, November 18<sup>th<\/sup> \u2013 12 pm<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>One Life: Empowering Your Journey to True Balance<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>(Presented by VCU HR and Anthem EAP)<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Alignment is the key to harmonizing your priorities, values, and goals across all areas of life, from work to personal time and relationships. By embracing synergy instead of rigid boundaries, you can cultivate well-being, enhance productivity, and live a more balanced, fulfilling life. This session will guide individuals on how to live a more balanced, purposeful, and empowered life by aligning their actions and priorities with their core values.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Register:<\/strong> <a href=\"https:\/\/vcu.csod.com\/ui\/lms-learning-details\/app\/event\/f26c4c32-d963-4b50-9286-14d30a209f93?session=9040d6f3-5919-4570-817e-72c3e715027b\"><strong>Talent@VCU<\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Thursday, November 19<sup>th<\/sup> \u2013 12 pm<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a><strong>Nailing the Basics<\/strong><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><em>(Presented by VCU HR and CommonHealth)<\/em><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If healthy living sounds exhausting to you, you are not alone. The truth is, you don\u2019t need a restrictive diet, hours in the gym, or a stress-free life to live healthier. It\u2019s not all of nothing. In this session you will learn to strive for progress over perfection. Let\u2019s feel better without making life harder!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Register:<\/strong> <a href=\"https:\/\/vcu.csod.com\/ui\/lms-learning-details\/app\/event\/5b4b893e-a773-4bda-891c-035b2a6a6cc8?session=bb18675e-2243-4815-b9fb-58b9320dad60\"><strong>Talent@VCU<\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>On Demand Webinars:<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/vcu.csod.com\/catalog\/CustomPage.aspx?id=221000415\"><strong>Work Life Playlists<\/strong><\/a> \u2013 New! <strong>Overcoming Work Fatigue<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Virginia Credit Union \u2013<\/strong> <a href=\"https:\/\/www.vacu.org\/learn\/investing\/watch-investing-basics\"><strong>Investing Basics<\/strong><\/a><strong><\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/ramstrong.vcu.edu\/on-demand-sessions\/\"><strong>RamStrong On Demand<\/strong><\/a><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">For VCU Health team members:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a>VCU is pleased to share opportunities to attend university well-being programs with the broader VCU community, including colleagues at VCU Health, VCU Dentistry, and other affiliated entities. <strong><em>Please note that certain sessions\u2014such as those offered by financial vendors who serve only university employees\u2014will not be included.<\/em><\/strong><\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You can now find <strong>direct links to these programs on the VCU Health intranet<\/strong> <a href=\"https:\/\/intranet.vcuhealth.org\/sites\/employee-health-services\/SitePageModern\/79390\/employee-health-services\"><strong>here<\/strong><\/a><strong>.<\/strong> The links are located to the right of the RamStrong logo at the bottom of the page.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a>Keep in mind that some features or services highlighted in the university programs may be limited to university employees or may apply differently to employees of VCU Health or other entities. If you are not a university employee and have questions about how a program or service applies to you, please reach out to your entity\u2019s HR department for guidance. VCU Health employees who are interested in these options are encouraged to reach out to their HR department to inquire about the availability of similar programs or resources.<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"838\" height=\"831\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/Screenshot-2026-10-28-175237.png\" alt=\"\" class=\"wp-image-7424\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/Screenshot-2026-10-28-175237.png 838w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/Screenshot-2026-10-28-175237-300x297.png 300w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/Screenshot-2026-10-28-175237-150x150.png 150w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/Screenshot-2026-10-28-175237-768x762.png 768w\" sizes=\"auto, (max-width: 838px) 100vw, 838px\" \/><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>November 2026 &#8211; Employee Well-Being Programs These VCU programs are free to attend and most are virtual unless specified below! Register in Talent to receive links. _______________________________________________________________________________________________ Thursday, November 5th \u2013 12 pm Core and More! (Presented by VCU HR and VCU Recreation &amp; Well-Being) This 30-minute virtual class will not only give you an [&hellip;]<\/p>\n","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7423","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7423","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7423"}],"version-history":[{"count":1,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7423\/revisions"}],"predecessor-version":[{"id":7425,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7423\/revisions\/7425"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7423"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7423"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7423"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7402,"date":"2026-10-28T06:20:00","date_gmt":"2026-10-28T06:20:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7402"},"modified":"2026-10-20T18:20:48","modified_gmt":"2026-10-20T18:20:48","slug":"vcu-state-employees-join-the-turkey-trot-challenge","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/10\/28\/vcu-state-employees-join-the-turkey-trot-challenge\/","title":{"rendered":"VCU State employees &#8211; Join the Turkey Trot Challenge!"},"content":{"rendered":"\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/ci3.googleusercontent.com\/meips\/ADKq_Nb1-VmStMpj72B3ivWMrLfc8sZjZ7lxHvJCXuaOjLmvaHuPjzIbD3OStNlmY77qa1r4nqjwYsvDDdazS6rOwmGHIBKTuGi7-liZykc9fXjJSbOkYPVTalwYSTt-GW8hzg0I7zqbpljaH9ZFTJpIBBTOXwDBOdZK5xiYKjs=s0-d-e1-ft#https:\/\/content.govdelivery.com\/attachments\/fancy_images\/VADHRM\/2026\/10\/14537656\/ch101426_original.png\" alt=\"images \" width=\"407\" height=\"231\"><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h1 class=\"wp-block-heading\"><strong>Join the Turkey Trot Challenge!<\/strong><\/h1>\n\n\n\n<p class=\"wp-block-paragraph\">Dear State Employees:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Get ready to embrace the crisp autumn season with our annual CommonHealth Fall Movement Challenge\u2014The Turkey Trot! From <strong>November 1 through November 30<\/strong>, all employees are invited to join a month long celebration of wellness and community through movement. Whether you prefer walking, stretching, dancing, cycling, hiking or any form of movement that brings you joy, this challenge is a fun way to stay energized as the days grow shorter.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Throughout November, participants will track their daily movement and enjoy weekly motivation and wellness tips designed to keep you inspired. Every minute of intentional movement counts\u2014because this challenge is about progress, not perfection. It\u2019s a great opportunity to build healthy habits, connect with colleagues, and take time for yourself during a busy season. The goal is simple: a<strong>dd 20 minutes more of intentional movement<\/strong> on 25 out of 30 days in November.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">At the end of the month, we\u2019ll celebrate the achievements of all who participated. We encourage all Commonwealth employees across the state to join in, regardless of fitness level or schedule. Agencies will be recognized for participating, so spread the word and get colleagues on board too. Let\u2019s make this fall a season of strength, balance, and renewed energy\u2014one movement at a time!<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><a href=\"https:\/\/links-1.govdelivery.com\/CL0\/https:%2F%2Fsurvey.dhrm.virginia.gov%2Fn%2F2026TurkeyTrotReg.aspx\/1\/010001a15947389d-59edaf9c-adef-46e4-bad7-bd5d1cd35016-000000\/yEbAUIThh0y8wpqXw6ksCSGBP4xxVIIM2jyNz82BkOM=452\" rel=\"noopener\" target=\"_blank\"><strong>Register Now<\/strong><\/a><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">The challenge starts on <strong>November 1<\/strong>, and due to the nature of the goal, late registration will close on <strong>November 5<\/strong>. If you have any questions or need further information, reach out to <a href=\"mailto:commonhealth.challenges@dhrm.virginia.gov\" rel=\"noopener\" target=\"_blank\">commonhealth.challenges@dhrm.<wbr>virginia.gov<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Join the Turkey Trot Challenge! Dear State Employees: Get ready to embrace the crisp autumn season with our annual CommonHealth Fall Movement Challenge\u2014The Turkey Trot! From November 1 through November 30, all employees are invited to join a month long celebration of wellness and community through movement. Whether you prefer walking, stretching, dancing, cycling, hiking [&hellip;]<\/p>\n","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7402","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7402","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7402"}],"version-history":[{"count":1,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7402\/revisions"}],"predecessor-version":[{"id":7403,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7402\/revisions\/7403"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7402"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7402"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7402"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7397,"date":"2026-10-27T06:11:00","date_gmt":"2026-10-27T06:11:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7397"},"modified":"2026-10-07T18:21:25","modified_gmt":"2026-10-07T18:21:25","slug":"get-enough-protein-while-eating-less-meat","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/10\/27\/get-enough-protein-while-eating-less-meat\/","title":{"rendered":"Get Enough Protein While Eating Less Meat"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Protein is getting a lot of attention lately. Grocery store shelves are filled with protein-added snacks and drinks, and social media is full of advice about getting more of it. With all that attention, it can be hard to know how much you actually need.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Protein is an essential nutrient, and if you\u2019ve already tried the \u201c<a href=\"https:\/\/healthymonday.com\/nutrition\/the-make-a-plate-method-for-healthy-eating\">Make a Plate\u201d<\/a> method, you know it\u2019s one of the four key building blocks of a balanced meal. Many people already get enough to meet their basic needs, though those needs can change with age, activity, and health. If you\u2019re reducing meat consumption, <a href=\"https:\/\/healthymonday.com\/nutrition\/a-beginners-guide-to-plant-based-protein\">plant-based foods<\/a> can help you get the protein your body needs.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"740\" height=\"667\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/Screenshot-2026-10-07-141654.png\" alt=\"\" class=\"wp-image-7398\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/Screenshot-2026-10-07-141654.png 740w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/10\/Screenshot-2026-10-07-141654-300x270.png 300w\" sizes=\"auto, (max-width: 740px) 100vw, 740px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>What Protein Actually Does<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Protein does a lot of heavy lifting inside your body, and most of it happens quietly in the background.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When you eat protein, your body releases hormones like GLP-1 that signal fullness and satisfaction. At the same time, it dials down the hunger hormone, ghrelin. This is the hormone that makes your stomach growl and sends you to your kitchen for a midnight snack. This is one reason why including protein in each meal can help you feel fuller for longer.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Protein also takes more energy to digest and process than carbohydrates or fat. That means your body is actually burning calories by processing it. And over time, getting enough protein helps maintain muscle mass, which keeps your metabolism running efficiently and your energy levels steady throughout the day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In other words, protein isn\u2019t just about building muscle at the gym. It\u2019s about maintaining strength, preserving muscle as you age, and feeling satisfied after a meal.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>How Much Protein Do You Need?<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">The recommendation may be higher than you think. The longstanding recommended dietary allowance is often listed as about 46 grams of protein per day for women and 56 grams for men, though individual needs depend on body weight. But many nutrition experts believe those numbers are too low for some people, especially as we get older.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The <a href=\"https:\/\/cdn.realfood.gov\/DGA.pdf\">2025\u20132030 Dietary Guidelines for Americans<\/a> now recommend roughly 0.54\u20130.73 grams per pound of body weight each day. For someone who weighs 150 pounds, that\u2019s about 80\u2013110 grams\u2014roughly one and a half to two times the longstanding RDA. Still, <a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/2026\/01\/09\/dietary-guidelines-for-americans-2025-2030\/\">Harvard nutrition experts<\/a> emphasize that protein needs vary, and a health care provider or registered dietitian can help you determine the amount that\u2019s right for you.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here\u2019s why protein deserves extra attention as we age. Starting around age 30, we naturally begin to lose muscle mass, slowly at first, then more noticeably over time. Getting enough protein, along with regular strength training, can help slow that process and maintain strength and independence as you age. For adults over 50,<a href=\"https:\/\/lifestylemedicine.stanford.edu\/protein-needs-for-adults-50\/\"> Stanford Lifestyle Medicine<\/a> recommends that same higher range.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Rather than doing the math and tracking your macros, a practical starting point is to aim for about 25 to 30 grams of protein at breakfast, lunch, and dinner. Snacks can contribute to your daily total, too. Spreading it evenly throughout the day also matters\u2014your body uses protein best when it\u2019s not all coming in at once.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Plant-Based Proteins to Try<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">You don\u2019t need meat to meet your protein needs. Plants are full of protein, and many of the best sources also come packed with fiber, vitamins, and minerals to support your overall health. If you\u2019re new to plant-based eating, the <a href=\"https:\/\/healthymonday.com\/nutrition\/a-beginners-guide-to-plant-based-protein\">Healthy Monday Beginner\u2019s Guide to Plant-Based Protein<\/a> is a great place to start.&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Some accessible options to add to your plate include legumes (chickpeas, black beans); nuts and seeds (chia, hemp, almonds); meat alternatives (tofu, tempeh, seitan); whole grains (quinoa, oats); and green vegetables (spinach, kale, broccoli).<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For a visual guide to plant-based protein sources, the <a href=\"https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/plant-based-protein-infographic\">American Heart Association<\/a> has a great resource worth bookmarking.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Adding More Protein to Your Day<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Meeting your protein needs can start with small swaps and additions to meals you already enjoy.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Start with <\/strong><a href=\"https:\/\/healthymonday.com\/nutrition\/fuel-your-day-breakfast\"><strong>breakfast<\/strong><\/a><strong>. <\/strong>This is where many people fall short on protein. Prepare oatmeal with soy milk and add nuts or chia seeds, or try a tofu scramble. If you eat dairy or eggs, Greek yogurt and eggs are options, too.<\/li>\n\n\n\n<li><strong>Build a better lunch. <\/strong>If you\u2019ve already tried <a href=\"https:\/\/healthymonday.com\/nutrition\/meal-prep-made-simple-plan-ahead-for-healthier-eating\">meal prepping our chickpea salad<\/a> or having a grain bowl, you\u2019re already protein-maxxing at lunch. The key is making sure your midday meal includes a solid protein source alongside your grains and vegetables.\u00a0<\/li>\n\n\n\n<li><strong>Try a meat-free dinner. <\/strong>If you\u2019re going meatless for dinner, make sure to replace the meat with a plant-based protein like lentils in pasta sauce, black beans in tacos, or tofu in a vegetable stir-fry.<\/li>\n\n\n\n<li><strong>Add protein to your <\/strong><a href=\"https:\/\/healthymonday.com\/nutrition\/snacks-that-keep-you-satisfied\"><strong>snacks<\/strong><\/a><strong>.<\/strong> A handful of nuts or a small serving of edamame are easy and satisfying ways to add protein between meals.<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Pay attention to portions and timing, too. A sprinkle of seeds adds some protein, while a serving of beans or tofu can provide a more substantial amount. Checking the Nutrition Facts label can help you understand how much a usual serving contributes. And remember, your body uses protein best when it is spread evenly throughout the day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Getting enough protein can help you maintain strength, preserve muscle as you age, and feel satisfied after a meal. And with some attention to what\u2019s on your plate, you can meet your needs while eating less meat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">This week, try keeping track of your protein intake for one day. Use what you learn to decide whether an adjustment would support your health goals, such as adding protein at breakfast or including a larger serving of beans at lunch.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Protein is getting a lot of attention lately. Grocery store shelves are filled with protein-added snacks and drinks, and social media is full of advice about getting more of it. With all that attention, it can be hard to know how much you actually need.&nbsp; Protein is an essential nutrient, and if you\u2019ve already tried [&hellip;]<\/p>\n","protected":false},"author":640,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-7397","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7397","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/users\/640"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/comments?post=7397"}],"version-history":[{"count":1,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7397\/revisions"}],"predecessor-version":[{"id":7399,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/posts\/7397\/revisions\/7399"}],"wp:attachment":[{"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/media?parent=7397"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/categories?post=7397"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-json\/wp\/v2\/tags?post=7397"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":7307,"date":"2026-10-26T05:00:00","date_gmt":"2026-10-26T05:00:00","guid":{"rendered":"https:\/\/blogs.vcu.edu\/hr-worklife\/?p=7307"},"modified":"2026-08-18T15:00:53","modified_gmt":"2026-08-18T15:00:53","slug":"motivational-monday-180","status":"publish","type":"post","link":"https:\/\/blogs.vcu.edu\/hr-worklife\/2026\/10\/26\/motivational-monday-180\/","title":{"rendered":"Motivational Monday"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"552\" height=\"750\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/10.26.26-1.jpg\" alt=\"\" class=\"wp-image-7308\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/10.26.26-1.jpg 552w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/10.26.26-1-221x300.jpg 221w\" sizes=\"auto, (max-width: 552px) 100vw, 552px\" 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Friday"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"840\" height=\"882\" src=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/10.23.26.jpg\" alt=\"\" class=\"wp-image-7276\" srcset=\"https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/10.23.26.jpg 840w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/10.23.26-286x300.jpg 286w, https:\/\/blogs.vcu.edu\/hr-worklife\/wp-content\/uploads\/sites\/413\/2026\/08\/10.23.26-768x806.jpg 768w\" sizes=\"auto, (max-width: 840px) 100vw, 840px\" 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