Live Well, Thrive Well January Program Resources
Live Well, Thrive Well
Thank you for joining Live Well, Thrive Well, your 6-month guided wellness experience rooted in the science of Lifestyle Medicine. We are delighted you are here.
Below are the January Movement as Medicine program resources you will need to support you on your journey.
January: Movement as Medicine
Led by BNMC’s own CIO, Sam Marrazzo, with expert insight from Joe Fox, Jared Byer, and Chris Muldoon, we explored how movement is one of the fastest ways to improve energy, mood, pain, and long-term health.
Some Key Takeaways
- The biggest health gains come from going from nothing → something.
- You don’t need extreme programs. Consistency beats intensity.
- 7,000 steps/day is a powerful, evidence-based target, and it can be broken up creatively indoors or outdoors.
- Movement snacks count. 1–5 minutes, several times per day, improves muscle, metabolic, and brain health.
- Frequency > intensity. What you do regularly matters more than what you do occasionally.
- Action comes before motivation. Move first, motivation follows.
- Movement is medicine. Muscles release myokines that support mental health, pain relief, and brain function.
Presenter Resources
Our presenters shared some great resources with us during the sessions. Here they are.
Chris Muldoon
- Strideful – walking and running plans for mental wellness: StridefulApp.com
- Snacker – tracking exercise snacks and movement breaks: ExerciseSnacker.com
- Jared and I also have an employee wellness program we offer together: StridefulApp.com/FreshStart
- No Sweat, a book by Michelle Segar. You can find it here.
- Steve Magness on Instagram
Joe Fox
- My book – free download – QR codes for videos of exercises
- Precision Nutrition Website
- Back Fit Pro Website
- 23 ½ Hours Video on the Power of Walking.
- Girls Gone Strong Website
- YMCA Free Memberships for 65 years of age+ – making it easier to walk in the winter
- Free Articles on our website
Jared Bayer
LIVE WELL, THRIVE WELL
2026 Schedule
January – Movement as Medicine
Tuesday, January 27, 6:30 pm
Explore how regular, intentional movement supports metabolic health, mobility, balance, and longevity using evidence-based strategies to build strength and resilience at every stage of life. More Info
February – Sleep, The Foundation of Health
Tuesday, February 24, 6:30 pm
Learn how restorative sleep regulates everything from metabolism to mood, and apply practical, science-backed strategies to improve sleep quality and recovery.
March – Food as Longevity Medicine
Tuesday, March 31, 5:00 pm
Discover how dietary patterns rooted in whole, plant-forward foods and culinary medicine can reduce chronic disease risk, support performance, and promote healthy aging.
April – The Connection Cure
Tuesday, April 28, 6:30 pm
Examine the powerful role of social connection in mental, emotional, and physical health, and practice simple ways to strengthen relationships and community through daily movement and shared experiences.
May – Mastering Stress with Science and Self-Compassion
Tuesday, May 26, 6:30 pm
Understand how chronic stress affects the nervous system and overall health, and build evidence-based mindfulness and self-compassion practices to restore balance and resilience.
June – Avoiding Toxins
Tuesday, June 30, 6:30 pm
Learn how everyday environmental and behavioral exposures influence health and disease risk, and create a personalized, sustainable wellbeing plan to reduce toxic load and support long-term vitality.