Health and Wellness Learning Center

There are seven important dimensions of the UMatter Wellness Wheel: emotional, environmental, intellectual, occupational, physical, social and spiritual.  Learn how to enhance your wellness in these areas through an extensive and diverse curriculum of health and wellness classes that are taught by a group of highly experienced and talented instructors from around the globe.

All Princeton students, faculty and staff can register!

The following classes are available through the Learning Center.  Please register online through the Learning Center to reserve a "seat"*.  After logging in, under "Highlights" click on the "Enroll Now" button for “Health & Wellness.”

*Registration is required at princeton.edu/training.


For more detailed information about a class, please go to the Learning Center.

Spring 2022 Classes

January/February Classes

Class Title

Date/ Time

Class Description

Wellness Dimensions

Exercise and Mental Health

 

Fri
Jan 28

12:00pm-1:00pm
Exercise has long been associated with producing a number of desirable outcomes, the most obvious being increases in muscular strength and aerobic fitness and improvements in body composition.  But a growing body of evidence shows that exercise can also have favorable effects on mental health.  This class will discuss the impact of exercise on depression and anxiety disorder.

Instructor: Matt Brzycki, BS, Campus Recreation, Princeton University
  • emotional
  • intellectual
  • spiritual
Exercise and Recovery Nutrition

 

Tue
Feb 22

12:00pm-12:45pm
Post-workout nutrition promotes muscle protein synthesis, keeps energy levels high and improves fluid balance.  This class will address the importance of recovery nutrition and provide tips to ensure optimal exercise performance.

Instructor: Colt Murphy,  EdD, Campus Recreation, Princeton University
  • intellectual
  • occupational
  • physical
Leading with Emotionally Intelligent Communication Thu
Feb 24

12:00pm-1:00pm
Emotional Intelligence (EI) is a defining characteristic of great leadership and a competency that aspiring and current leaders can develop and leverage for building trust and growing influence.  EI involves our ability to understand, manage and express emotions while recognizing and responding appropriately to the emotional states of others.  In this class, you’ll have an opportunity to increase your understanding of key principles related to EI, further develop skills in self and social awareness and practice how to communicate in emotionally intelligent ways, the result of which can be more productive relationships, reduced conflict and greater team performance.

Instructors: Christine Goldthwaite, PhD, Assistant Director, Rutgers Center for Organizational Leadership, Rutgers University (New Brunswick, NJ) and Joanne Cattafesta, PhD, Director, Gender Equity and Leadership Development, Rutgers University (New Brunswick, NJ)
  • emotional
  • occupational
  • social
March Classes

Class Title

Date/ Time

Class Description

Wellness Dimensions

The 24-Hour Leader Tue
Mar 01

12:00pm- 1:00pm
The world needs more leaders.  This dynamic class will show you a daily system of highly effective habits and simple strategies so that you can build skills faster and be proud of your performance all day, every day.

Instructor: Scott Savor, MS, Founder/CEO/Performance Coach, Uncommon Competitor (Maple Grove, Minnesota)
  • emotional
  • occupational
  • social
Time-Efficient Exercise for Cardiovascular Health Wed
Mar 02

12:00pm- 1:00pm
Exercise is a great way to decrease risk for cardiovascular diseases, the leading cause of death in adult Americans but many adults have a hard time fitting exercise into their busy schedule.  In this class, we’ll discuss types of exercise that can decrease disease risk in as little as five minutes per day.

Instructor: Daniel Craighead, PhD, Assistant Research Professor, Department of Integrative Physiology, University of Colorado Boulder (Boulder, Colorado)
  • intellectual
  • occupational
  • physical
Exercise for Weight Loss - The Role of Energy Compensation Thu
Mar 03

12:00pm- 1:00pm
Weight loss from an exercise program is often less than expected.  Many individuals exercise for several hours a week to only lose a few pounds or none at all.  This is due to a coordinated set of compensatory mechanisms that actually resist the negative energy balance required for weight loss and created by exercise.  These mechanisms can be centered on changes in behavioral and metabolic physiology that function to increase energy intake and decrease metabolic energy expenditure.  These mechanisms are evolutionarily conserved traits that once protected us form food shortages and famine but currently impede our weight-loss efforts.  Recent clinical trials from my lab have uncovered details behind these mechanisms, why many people fail to lose weight when exercising and how exercise can still be a useful weight-loss strategy.

Instructor: Kyle Flack, PhD, RD, Assistant Professor, Department of Dietetics and Human Nutrition and Director, Performance Nutrition and Body Composition Laboratory, University of Kentucky (Lexington, Kentucky)
  • intellectual
  • occupational
  • physical
Strength Training: Maximum Results in Minimum Time Tue
Mar 15

12:00pm-1:00pm
Cornerstone principles to effective strength training will be discussed with an emphasis on time efficiency.  Examine how to construct specific workouts for every fitness level, taking into account variables such as available equipment and personal preference.  Learn advanced methods to increase variety and make the most of your exercise time.

Instructor: Jonathan Gray, MS, CSCS, Health Science Specialist, Pentagon Fit to Win (Washington, DC)
  • intellectual
  • occupational
  • physical
Improving Mobility from Head to Toe Tue
Mar 22

12:00pm- 1:00pm
 
This interactive class will introduce you to all the major joints of your body and how they function.  This translates to how you move, how you work out and how you simply go about life.  Come prepared to move around a bit and discover a little more about yourself!

Instructor: Erika Liscovek, CF-L1, USAW L1, RYT200, Campus Recreation, Princeton University
  • intellectual
  • occupational
  • physical
So, What's for Dinner? Thu
Mar 24

12:00pm- 1:00pm
This class will sift through the confusion that’s associated with nutrition and weight loss and get right to the “meat and potatoes,” answering the basic question: “What do I make for dinner?”

Instructor: Doug Scott, BS, CSCS, Director of Strength and Conditioning, The Pingry School (Basking Ridge, New Jersey)
  • emotional
  • environmental
  • physical
Mindfulness beyond Meditation: How to Go from Mindfull to Mindful Tue
Mar 29

2:00pm- 2:45pm
Are you feeding your mind with the correct fuel?  Most everyone in the world is doing one of two things: Worrying and trying to survive or looking around for the edge that will allow them to THRIVE.  Learn now how you can stay vital and magnify your performance in these uncertain times with ease as you master the art to go from “mindfull” to “mindful.”

Instructor: Ildy Meixner, Resilience and Cognitive Performance Strategist (Auckland, New Zealand)
  • emotional
  • environmental
  • spiritual
April Classes

Class Title

Date/ Time

Class Description

Wellness Dimensions

Mantras for Mindfulness Tue
Apr 05

12:00pm- 12:45pm
Reshape the accidental habits of your mind to be supportive and nourishing for your entire wellbeing.
  
Instructor: Patricia Adelman
  • emotional
  • environmental
  • spiritual
Maintaining Brain Health and Preventing Dementia Tue
Apr 12

12:00pm- 1:00pm
This class will introduce common brain diseases that cause dementia and strategies to maintain brain health.  Signs of pathological decline (due to a disease rather than normal aging) will be discussed.  Participants will learn strategies that they can use to keep their brains healthy and prevent/delay the onset of dementia.
  
Instructor: Michelle Chen, PhD, Core Member, Institute for Health, Health Care Policy and Aging Research and Instructor, Department of Neurology, Robert Wood Johnson Medical School, Rutgers University (New Brunswick, New Jersey)
  • emotional
  • intellectual
  • spiritual
The Ripple Effect: Three Simple Strategies to Break Through your Inner Barriers to Reach Peak Performance Wed
Apr 13

2:00pm- 2:45pm
What would it take for each one of us to really thrive?  Optimize our learning?  Expand our creativity?  Transform our health?  Regardless of who you are, where you are, whether you are an accomplished academic, studying to become one or planning to climb the corporate ladder, true transformation begins with building a resilient mindset.  Master your mind and unlock the secrets to long-term success as you magnify your performance by building on what you already know.  Discover how 95% of our life is coming from the programs of how to live life that we get in the first seven years of life and how to break free from habitual mental and emotional patterns with ease.

Instructor: Ildy Meixner, Resilience and Cognitive Performance Strategist (Auckland, New Zealand)
  • emotional
  • environmental
  • spiritual
Exercise and Energy Thu
Apr 14

12:00pm- 12:45pm
This class provides an overview of the energy systems involved during exercise.  Basic concepts will be presented for the lay person, including (1) fuel sources (carbs/fat/protein) to generate energy for muscle contraction; (2) aerobic exercise v anaerobic exercise energy sources; (3) influence of exercise intensity and duration on energy pathway selection; and (4) impact of training for improved performance.

Instructor: Colt Murphy, EdD, Campus Recreation, Princeton University
  • intellectual
  • occupational
  • physical
Parks Rx Tue
Apr 19

12:00pm- 1:00pm
Healthcare providers and public health experts increasingly recognize the physical, mental and social benefits of time spent in the outdoors.  Learn about the “Nature Pyramid” and how/why you should maximize your – and your family’s – exposure to green space each day as well as prioritize more immersive nature experiences periodically.
  
Instructor: Matt Ostermeyer, PhD, Associate Professor of Practice, College of Education, University of Arizona (Tucson, Arizona)
  • emotional
  • environmental
  • spiritual
Expanding your Body Movement in all Three Planes Wed
Apr 20

12:00pm- 1:00pm
The body is designed in all three planes of motion: forward/backward, side to side and in rotation.  The 3D MAPS Matrix helps you build not only a great flexibility routine but also ways to better build all areas of your fitness regimen.
  
Instructor: Godelieve Babey, Functional Movement Specialist and Fitness Trainer (Hillsborough, New Jersey)
  • intellectual
  • occupational
  • physical
Effective Stress-Management Techniques Thu
Apr 21

11:00am- 12:00pm
Stress is a normal part of life and at certain times of the year, it's beneficial to reconnect with strategies to help manage stress.  With the semester coming to a close, deadlines fast approaching and competing demands, determining your signs of stress and taking care of yourself are important.  In this class, you'll learn how to recognize signs of stress and techniques to support wellness as you navigate the stressors of life.
  
Instructor: TBA
  • emotional
  • intellectual
  • spiritual
Healthier, Happier Joints: Improving Mobility for the “Flexibility Challenged” through Active Stretching Techniques Tue
Apr 27

12:00pm- 1:00pm
Learn some techniques to improve your mobility and promote healthier joints.  This class is primarily geared to help those with common problems especially associated with physical inactivity and repetitive strain issues.  The focus will be on active stretching techniques such as “controlled articular rotation.”

Instructor: James Eatroff, ACSM-CPT, University Health Services, Princeton University
  • intellectual
  • occupational
  • physical
May Classes

Class Title

Date/ Time

Class Description

Wellness Dimensions

Somatic Experiencing: Mind/Body Communication Tue
May 03

12:00pm- 12:45pm
Learn the language that your body uses to speak to you.
  
Instructor: Patricia Adelman
  • emotional
  • environmental
  • spiritual
Dumbbell Exercises for the Shoulders Thu
May 05

12:00pm- 1:00pm
Dumbbells are great tools for improving the strength of your shoulders.  Learn the location and function of the shoulder muscles along with nine exercises that target this important area, including the shoulder press, front raise, lateral raise, bent-over raise, upright row, shoulder shrug, scapula adduction, internal rotation and external rotation.

Instructor: Matt Brzycki, BS, Campus Recreation, Princeton University
  • intellectual
  • occupational
  • physical

Campus Recreation and UMatter 7 Dimensions of Wellness

Wellness is not merely the absence of illness or distress – it is a lifelong process of making decisions to live a balanced and meaningful life. Princeton University Campus Recreation has adopted the 7 Dimensions of the UMatter Wellness Wheel for Students, Faculty, and Staff to guide our well-being efforts. Each of our program offerings will fall under one or more of these dimensions to help you find the ways to enhance your wellness that work for you. Think about how you have been doing and feeling over the past month, and choose the option below that best describes your recent experiences.

Intellectual: Engaging in creative and mentally-stimulating activities, expanding your knowledge and imparting knowledge to others.
Social: The quality of the relationships you have and how you interact with others.
Physical: Making choices to avoid harmful habits and practice actions that support your physical body, health, and safety.
Spiritual: Having values or beliefs that provide a sense of meaning and purpose to your life, and considering whether your actions align with your values.
Occupational: Finding fulfillment from your work and study, contributing meaningfully, and continuing to expand your skills and strengths.
Emotional: Understanding your own feelings and expressing emotions in a constructive way. It is also the ability to manage stress and cope with life's challenges.
Environmental: Considering the interactions between your environment, your community, and yourself. The environment includes not only the natural environment but also your social environment.


Princeton University has an extensive pool of talented individuals who have expertise in many different spokes of the UMatter Wellness Wheel.  If you’re interested in sharing your professional knowledge/experience in health and wellness with the campus community, please contact Matt Brzycki at brzycki@princeton.edu.