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Faculty/Staff

Shawn Herrick

Sr. GIS Analyst
Facilities / Campus Planning
Years Worked at UNH: 
11
Healthy Eating and Active Living
What does health mean to you?: 
It means an investment in my family’s physical and mental well-being. It means being able to keep up with my 17 month old son now and in the future. It means I am doing everything I can to ensure an adventurous life with my beautiful wife and son. It means taking time to make better life decisions for myself, my family, and those I interact with every day.
What do you do to make a Healthy UNH?: 
I participate in the Wildcat Workout Project (WWP) at the Field House and have been reaping the benefits ever since! Having done the ‘on-again-off-again’ gym routine, I find this to be challenging and exciting. I also advocate for UNH’s ‘walking-campus’ philosophy and take every chance I get to walk to my destination on campus, whether it’s for lunch, a meeting, or part of my regular job responsibilities. I also take every opportunity to participate in programs offered through my health care provider as well as Healthy UNH and this helps me stay on top of my biometric measurements.
How do you stay fit?: 
I participate in the Wildcat Workout Project three times per week for an hour at a time. On the other days, my wife and I walk our son around town to various places. In general we try to get outside as often as we can. It’s not only good to be active, but it’s building a healthy habit for our son.
Do you have any tips for eating healthfully?: 
One thing that I do is support local agriculture. I not only buy into the idea of eating local, but I also buy into Community Supported Agriculture (CSA), which helps keep my eating habits healthy. I get all sorts of leafy greens and other vegetables as well as fresh fruit. The numerous farmers markets are another great source of local vegetables and meat too! However, eating healthy can be hard! Sometimes, I indulge a little….or a lot, but no matter what, I do my best to rebound back into those heathy habits.
How do you find motivation to stay healthy?: 
Motivation can be the hardest part. I find motivation by thinking of all the outdoor adventures I want to have with my family - I grew up camping, canoeing, fishing, playing on the beach, hiking in the mountains, and I want my son to have the same experiences. If I’m not healthy, I won’t be able to take him to all those wonderful places.
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
I have always been a happy and positive person and although the increased physical activity has been great for my mentality, it’s been the physical side of things that needed work. Recently, I have been making great strides in my own personal weight loss saga - so far I have lost over 10% of my body weight! I am about a third of the way to my goal, which is just to be normal weight for someone of my height and age. I attribute my personal success to the increased physical activity through the Wildcat Workout Project, the great trainers there, and my family for their support!
Anything else you would like to add?: 
Don’t give up, keep trying. I have been doing this for a long time and I am finally making great strides towards a healthier lifestyle!

Courtney D. Marshall

Assistant Professor
English and Women’s Studies
Years Worked at UNH: 
5
Healthy Eating and Active Living
What does health mean to you?: 
Health means caring for myself and choosing activities and behaviors that keep me in a happy and well state. I think of the term UBUNTU “I am because we are.” For me, health is about being in a loving and sustainable community that makes our bodies and souls feel wonderful.
What do you do to make a Healthy UNH?: 
I preach the gospel of self-care to my students. I tell them how important it is to get enough sleep and to eat foods that make them feel good. They work their brains really hard, and it’s important to take good care of our bodies and spirits as well.
How do you stay fit?: 
I’m a fathlete! I do dance fitness (Zumba, barre, and hip hop cardio) 6 days a week. I also take tap and hip hop dance classes. I am a powerlifter and recently won my first medal a couple of months ago! I have another powerlifting competition in October. I also go to EverProven Crossfit in Dover. On my own, I swim and recently started cycling.
Do you have any tips for eating healthfully?: 
At the dining hall, I use the Wildcat plate. It helps me with my portions. I keep my healthy eating very simple. If I don’t feel like eating a salad, I’ll eat spinach or kale out of a bag, munch on a cucumber, and pop some grape tomatoes. There’s no rule that says a salad has to be eaten off of a plate. I drink water more than anything and carry my water bottle everywhere I go! I also do meal prep and planning so that I always know what’s on the menu. There is always a healthy choice at my house. I make commitments with a good buddy and have theme weeks. For example, this week is Spartan Salad Week!
How do you find motivation to stay healthy?: 
I find people who are doing what I want to do and ask them how they’re achieving it. This puts me in contact with a ton of wonderful healthy homies and cheerleaders!! I maintain a blog and a Facebook page where I share my goals with anybody who wants to check them out. I make what seem like impossible goals. A few months ago I decided to sign up for the Spartan Sprint. I sign up for obstacle races and CrossFit competitions in order to work on the skills necessary for them. I’ve decided that in 2015 I’ll complete my first triathalon. Having a variety of impossible goals keeps me going. I also make sure to keep this process funny and positive. There’s no room for body shaming or feeling bad about myself.
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
I have decreased the amount of medication I take and more effectively managed a number of chronic diseases that I live with. I’ve made tons of great friends and won medals. I’ve set a deadlift record of 303 lbs. and am looking forward to getting to the 400 club! My blood pressure, cholesterol, and blood sugar levels have all improved! I’ve also lost over 100 pounds.
Anything else you would like to add?: 
I didn’t know I was diabetic until I went to Healthy Returns. It really saved my life! Also, if you want some cheerleading or a workout buddy, let me know!

Allison Jean

Accreditation and Compliance Manager/Dispatcher
UNH Police Department
Years Worked at UNH: 
19
Healthy Eating and Active Living
What does health mean to you?: 
Eating a balanced diet, maintaining a healthy weight, and taking care of my body with sleep, exercise and diet to prevent getting sick.
What do you do to make a Healthy UNH?: 
Try to get employees to go with me to Healthy Returns.
How do you stay fit?: 
Walk, yoga and coach my kids’ sports teams and participate in the activities with them.
Do you have any tips for eating healthfully?: 
I try to eat smaller portions. If I snack, I try to eat crunchy things like carrots, celery or apples.
How do you find motivation to stay healthy?: 
I have four children and want to be healthy for them and also want them to see healthy choices so they will make them as well.
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
Yes; participating in Healthy Returns and walking with colleagues across campus in warmer weather.

Jim Graham

Manager, Leadership Communications
Communications and Public Affairs
Years Worked at UNH: 
5
Healthy Eating and Active Living
What does health mean to you?: 
An ongoing pursuit of balance between the emotional and physical, personal and communal. Or: juggling family, career, community, outdoor pursuits, chill-out time, chores and the day-to-day minutia while maintaining some semblance of peace, perspective and mirth.
What do you do to make a Healthy UNH?: 
I take advantage of Healthy Returns, the Employee Fitness Center and the College Woods trails, and encourage others to enjoy an active lifestyle. I walk to meetings and avoid elevators, and try to buy local whenever possible.
How do you stay fit?: 
Funny question. Although I guess I’m very fit by most standards and enjoy taking part in endurance events, I don’t really think about my fitness goals in terms of BMI, blood pressure, cholesterol – or, even finishing times. My physical health is more a consequence of the active lifestyle I chose, the communities I embrace and the landscapes I love experiencing. Being active and outdoors is central to who I am. So, depending on the season, I run on trails, mountain bike, Nordic ski, sea kayak and hike; and always take a short walk at lunch. At age 54, I’m at this great spot where being active is more of a time to reflect, listen, challenge myself, celebrate life and explore this beautiful Granite State -- my meditation in motion.
Do you have any tips for eating healthfully?: 
Embrace an active lifestyle, and you’ll find yourself naturally being more interested in what you put into your body and how it makes you feel overall. Make your goal feeling good – not being a certain weight or shape. And dark chocolate and an occasional cold, fermented libation taste even better when they’re earned with sweat-equity.
How do you find motivation to stay healthy?: 
It’s a personal commitment that I try to be realistic about – accepting the normal setbacks and quirks that are bound to crop up in any long-term pursuit. Over the years, I’ve developed a real appreciation of the value of stepping away from the endless media “noise” that would have me sitting indoors glued to a screen, eating lousy food and “acting my age.” In a way, my outdoor pursuits are a quiet little rebellion against all that; and a great way to get in touch with what’s “real.”
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
About 25 years ago, I stopped watching TV almost entirely. The average American watches more than 30 hours of TV a week – 30-plus!! Imagine what we all could do with that time!
Anything else you would like to add?: 
I have a long commute, make my wife and kids my first priority, volunteer in a few community groups, take care of an old house and heat with wood, and I have had four knee surgeries along with many little and not-so-little injuries and setbacks. But I still find 30 minutes to an hour to be outside and active most days, along with occasional visits to the gym and awkward attempts at Pilates at home. If I can find the time to be active and “fit,” almost anyone can.

Holly Hillsgrove

Administrative Assistant
IT Academic Technology
Years Worked at UNH: 
14
Healthy Eating and Active Living
What does health mean to you?: 
To me health means feeling well enough to enjoy activities and time with family and friends.
What do you do to make a Healthy UNH?: 
I ride my bike to work occasionally. I often walk during my lunch hour, returning energized for a more productive afternoon. I participate and encourage colleagues to take advantage of the many healthy programs that UNH offers, such as Healthy Returns, the Employee Fitness Program, Stress Eraser, snow shoe and cross country ski lessons, and I just signed up for a standup paddleboard tour later this month. I was also team captain in the Fall into Fitness Program in 2010, recording our activities and competing with other teams was motivating and a lot of fun.
How do you stay fit?: 
I have to admit, healthy is probably a better word to describe me than fit. Taking care of myself is important to me. I eat well on a regular basis and stay active biking, kayaking, hiking, playing tennis, snow shoeing and spending time at the gym. I also try to schedule at least a full day-trip a month enjoying outdoor activities with friends.
Do you have any tips for eating healthfully?: 
I’ve continued with the same eating habits that were recommended during my pregnancy in the early 90’s, having small servings often. I include a well balance of healthy foods, but I don’t stress about counting calories or carbohydrates. When I go out to eat I enjoy trying new foods, even sinful desserts, but in moderation.
How do you find motivation to stay healthy?: 
Fortunately I love being outside and exercising so making time for activities, or a jog at the gym is routine for me. I also enjoy dancing and find music to be a great motivator when I need a little boost in spirit or energy.
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
I appreciate the full 24 hours a day, so regardless of the number of commitments I have I’m usually able to squeeze in an activity or two; this is sometimes referred to as “all about me time”. I also devote a few hours on weeknights to household chores so that I don’t have to spend a large amount of time with those on the weekends.
Anything else you would like to add?: 
I hope to preserve a healthy body and mind so that I’ll be able to enjoy the golden years of retirement, or semi-retirement as I may choose to work a few hours a week during the later years to have travel and play money. I love planning and looking forward to adventurous experiences; I have a date to skydive with my daughter in August and chose a photo from a trip we shared swimming with dolphins in 2012.

Bill Stratton

Adjunct Instructor
English
Years Worked at UNH: 
5
Healthy Eating and Active Living
What does health mean to you?: 
As a teacher of writing I would feel embarrassed if I did not do what I encourage my students to do when attempting to interact with meaning and language: use the dictionary. Health is defined as follows: 1. the state of being bodily and mentally vigorous and free from disease 2. the general condition of body and mind: in poor health 3. the condition of any unit, society, etc: the economic health of a nation 4. a toast to a person, wishing him or her good health, happiness, etc 5. (modifier) of or relating to food or other goods reputed to be beneficial to the health: health food ; a health store 6. (modifier) of or relating to health, esp to the administration of health: a health committee ; health resort ; health service. *** I can't help but notice how these definitions refer to vigor, condition, and happiness. For me, these things are the center of what I consider to be health. To be healthy is to be active and to maintain the ability to stay active, to keep the body and mind functioning properly, and most importantly, to do these things and derive a satisfaction and happiness from them.
What do you do to make a Healthy UNH?: 
Mostly I do my best to keep myself healthy and encourage my friends and students to do the same.
How do you stay fit?: 
I use the employee fitness center 4-5 times a week, and on my off days, I do a lot of hiking.
Do you have any tips for eating healthfully?: 
Find the foods you like to eat, and learn how to prepare and substitute in a constructive way. As a former college athlete and especially as a wrestler, food was a big part of my life growing up. I won't say I've mastered it, but I have a pretty good system that fits what I want to eat with what I ought to eat to stay healthy. It’s important not to try to force yourself to abandon all of your favorites; not many people are able to keep a diet they hate, or that takes away their comfort foods. If you love hamburgers, try finding good, local meat and trimming down to once a week instead of every day. If you like pizza, make your own with fresh, local ingredients. Whatever it is you like, there is a way to do it within the structure of health and healthy eating.
How do you find motivation to stay healthy?: 
I hate to say it, but it takes discipline. I don't always want to exercise, but I know what the alternative is. I think one of the things that turns people off is they never get past the 'hump' of routine. I've read that in terms of how the brain operates, it takes three weeks to three months to make something routine. Once staying active becomes part of your life in the same way work and play are, for example, it gets easier. Until then, however, I think people assume it’s not going to be that hard. Well, I disagree. It is going to be difficult, but like everything else in life, the more you do it, the easier it gets. That's not to say it ever gets really 'easy', in the same way, say, tying your shoes does. Still, most people don't have to try that hard to find an analogy in their life that fits. So I work hard to keep that in mind as I'm working out. The same logic is applied to lifestyle choices as well. The first time you skip McDonalds, it’s going to feel crappy. In a few months, it will feel a lot better. Lastly, it’s easy to make excuses. We all do. But, we also all know when we are making excuses. Think about that next time you're saying to yourself: “It's too cold!” or “I'll just do more tomorrow”.
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
Yep!
Anything else you would like to add?: 
Firstly, it’s great that UNH allows space, time, and resources for its employees to stay in shape. It’s incredibly important and certainly has long term benefits to both the employees and the institution. Secondly, it’s easy to get discouraged when working towards being healthy. Don't let that stop you from continuing. Lastly, we all get older. Staying healthy only gets more important with each day that passes.

Hannah McQuilkin

Graduate Student and Leader/ Staff
Marriage & Family Therapy and Outdoor Adventures
Years Worked at UNH: 
2
Healthy Eating and Active Living
What does health mean to you?: 
I view health as an umbrella term that refers to one’s level of personal well-being, as related to one’s mind, body, and spirit.
What do you do to make a Healthy UNH?: 
I lead trips for Outdoor Adventures, a program run through Campus Recreation. We bring students and staff on all sorts of trips such as snowshoeing, Cross Country skiing, hiking, and canoeing. It is a wonderful opportunity to bring individuals in the UNH community together, while also supporting one's physical and mental health.
How do you stay fit?: 
I’m most passionate about staying fit through exercise in the outdoors, as it helps promote not only physical fitness, but also mental and spiritual health. I love to run, bike, swim, rock climb, snowboard, cross country ski, hike, kayak, do yoga, and the list could go on. On a weekly basis, I try to exercise at least four days out of the week, with a combination of these activities. While I run pretty consistently throughout the year, the other activities will vary seasonally. I also try to maintain a balanced diet to maintain my health and fitness.
Do you have any tips for eating healthfully?: 
I tend to eat lots of vegetables, fruits, and sources of protein, while attempting to limit myself from eating too many grains and sugars. I’ve found this paleo type of diet particularly helpful if I feel that I am starting to get sick; immediately cutting out any “white” foods (breads, crackers, etc.), sugar, and processed foods when you feel a cold or other symptoms coming on can do amazing wonders and keep sickness at bay! However, I am not a die-hard stickler… sometimes I just can’t say no to a good baked good or piece of pizza!
How do you find motivation to stay healthy?: 
I physically and mentally feel so much better when I am exercising regularly and eating healthfully. I find that I am more focused and attentive to my work and others, more excited about my day, and probably more pleasant to be around. At times, I have also found it helpful to have a goal to work towards (i.e. a half or full marathon). Setting tangible goals for myself has definitely provided me with further motivation to get out there and stay healthy, while both pushing myself and having a fun time. All of these factors (and the endorphins of course) keep me motivated to stay healthy.
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
Certainly. I am all about maintaining a strong balance in my life, and try my best to make that happen on a daily basis. Particularly in the past few years, I have become very adamant about getting into a regular sleep pattern (8-9 hours/ night), eating healthfully, exercising regularly, socializing, spending time in nature, engaging in extra-curricular activities, and of course, keeping up with my work. Overall, living my life in this way has proved to help me feel healthy, happy, and centered.

Laura Jeffords

Admin III
Thompson School of Applied Science
Years Worked at UNH: 
2
Healthy Eating and Active Living
What does health mean to you?: 
You are what you eat! A healthy body = a healthy mind. Some say your body is a temple and you should treat it as such. I completely agree with that.
What do you do to make a Healthy UNH?: 
Instead of hopping on the bus, I make time to walk to my campus destinations. College Woods offer a wonderful escape from reality.
How do you stay fit?: 
I work out at a gym about 3-4 times a week. I love hikes and yoga. During the summer I try to find time to swim.
Do you have any tips for eating healthfully?: 
I think if you are just getting started on the “health track” a food/exercise journal is an excellent way to get a sense and big picture of your habits. The key is being honest. If you ate 10 cookies, write that down. If you spent the whole weekend on the couch watching TV, write that down too! This way, you SEE what you do and then you can make necessary changes to get healthy!
How do you find motivation to stay healthy?: 
It is important to listen to your body. Over the years I have learned that if I do not exercise or eat well my mood changes, drastically. For me that is motivation in its self!
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
Since I started working out and eating well consistently, I can honestly say I am a happier person. I sleep great and wake up feeling positive and ready for the day. I now compare exercise to brushing your teeth, you just do it!
Anything else you would like to add?: 
Get healthy for you, not for someone else!

Brenda H. Whitmore

Director
Facilities Project Management
Years Worked at UNH: 
26
Healthy Eating and Active Living
What does health mean to you?: 
Health is the ultimate balance between the mental, physical and spiritual resulting in a comprehensive sense of well-being. All three need to be in balance so that I can perform my work to the highest level. Health allows me to build and maintain relationships with my family, friend and co-workers in positive ways. Health allows me to move the ball down the field towards goodness each and every day while making a positive difference here at work and at home.
What do you do to make a Healthy UNH?: 
I make sure to take care of myself. I engage in organized physical activity every day. I walk to every meeting I can on campus and I encourage my team of project managers to do the same. I also encourage them to make time for themselves and to exercise their minds and bodies every day. I urge balance in all things and I do my best every day to walk the talk. I lead by example. Leading by example illustrates an action motivated life, and action changes everything. People tend to follow leaders of demonstrated positive action and I want to be that kind of leader here on the University Campus.
How do you stay fit?: 
I stay fit in many ways. I eat healthy, exercise regularly and I meditate. The nutritionist says that if the item contains more than five ingredients, don’t eat it. This has been very helpful. I exercise every day and 4 times a week I practice Isshin Ryu Karate at Quest Martial Arts in Barrington. I began Karate when I was 50 years old and it is the best physical activity that I have ever engaged in. It keeps me physically fit, mentally sharp and spiritually grounded. I am currently a brown belt and working towards improving every day. I walk every day and I kayak as soon as the ice is out of the lake and right up until November. I meditate and take care of myself to reduce stress and I believe in a higher power greater than myself, and that’s easy to do, especially when I think of how amazing the human body is in all that it does and performs on a daily basis, in spite of decisions and actions I choose sometimes. I am thankful that the body is resilient and forgiving.
Do you have any tips for eating healthfully?: 
Eat fresh local foods when possible, fresh always, eat lots of fiber, drink lots of water and limit red meat and processed foods always. Do not over indulge in anything. Maintain balance in all things and, by choice, keep the bad things out of your body. These are choices that I choose to make every day to the best of my ability. Some days are better than others and that is ok too.
How do you find motivation to stay healthy?: 
My motivation to stay healthy fundamentally is how I feel. I feel great and when I feel great I have a better chance of being a positive influence on the lives of others.
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
Oh yes, positive changes in my life have allowed me to maintain a high level of physical and mental activity. My perspective is always half full, and life is good. I am where I am today- mentally, physically, spiritually, emotionally and financially because of the decisions I have made. My decisions to be healthy, on all levels, in conjunction with a plan of action to accomplish this goal, have improved every aspect of my life.
Anything else you would like to add?: 
Being healthy is a proactive positive choice and it benefits not only me but those around me. Healthy people, mentally, physically and spiritually are people we all want to be around. Healthy people are happy people. Being healthy and happy is a choice I make every day when I get up in the morning. Happy, healthy people fill us up and encourage and inspire us. I want to always be the kind of person that others want to have and be around.

Steven Troy

Resident Assistant
ResLife
Years Worked at UNH: 
4
Healthy Eating and Active Living
What does health mean to you?: 
To me, health means being physically, mentally, emotionally, intellectually, and spiritually fit.
What do you do to make a Healthy UNH?: 
To make a healthy UNH community, I have tried to enhance the opportunities and knowledge other students have regarding healthy living at UNH. For example, as president of the club tennis team, I expanded the membership by 10 people so more players can get out and play. And as a resident assistant, I have made bulletin boards that explain ways students can live healthier lives and give them knowledge, such as the health benefits of eating healthy foods and getting enough sleep at night.
How do you stay fit?: 
To stay fit, I try my best to work out 4-5 times per week. On nice days, I will almost always play tennis (sometimes multiple times per day). On rainy days, I will go to the gym and bicycle on a stationary bike. I also try to eat at least one salad a day and stay away from refined and processed foods.
Do you have any tips for eating healthfully?: 
Yes, I would say that it is very important to keep up the habit of eating healthy food. I find that if I deviate from healthy eating, I am much more likely to grab unhealthy food even when I am not craving it. I know that the cheesy bread and fresh chocolate chip cookies from the dining hall can be very tempting, but the more I discipline myself, the easier I find it to avoid eating unhealthy food.
How do you find motivation to stay healthy?: 
I feel my body is very sensitive - if I start eating bad foods or stop exercising, I feel sluggish both physically and mentally. However, if I am eating the right foods and exercising regularly, I feel great. It may just by psychological for me, but that good feeling I get after I work out or the satisfaction I get from restraining myself from a cookie is worth it.
Have you made any tangible improvements to your physical or mental well-being by making positive changes in your life?: 
Yes! I notice that whenever I am eating unhealthy and neglecting to work out, my muscles become very tight and I feel like my posture is not well. I believe this is not good for my body, and I cannot think clearly if my body does not feel good. However, when I eat healthy and exercise, I feel much more limber and I am not as stressed.
Anything else you would like to add?: 
For me, the thing I like most about working out is sweating profusely. I know some people are grossed out by it, but I find the feeling of pushing myself to my limits very rewarding both physically and mentally. I also find that my mood is much better when I am working out and eating healthy as well – another reason why I try to live life as healthy as I can.
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