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.

Fall 2021 Classes

September Classes

Class Title

Date/ Time

Class Description

Wellness Dimensions

The Female Fitness Phenomenon

 

Wed
Sep 22

12:00pm- 12:45pm
There are plenty of health benefits to exercise, especially for women!  This class will debunk common fitness myths that are traditionally geared towards women.  Also discussed will be various health benefits and tips for success to make fitness "functionally female!"

Instructor: Jenna Mayer, BS, ACSM-CPT, Campus Recreation, Princeton University
  • occupational
  • physical
  • social
Is Sitting the New Smoking?  Time to Take a Stand Thu
Sep 23

12:00pm-1:00pm
It has become a common subject in the popular media: “people sit too much and it’s harmful to your health.”  But is that a misleading claim and what should people do to address this matter that is practical in the modern workplace?

Instructor: James Eatroff, ACSM-CPT, University Health Services, Princeton University
  • occupational
  • physical
  • social
Strength Training for Runners Wed
Sep 29

12:00pm-1:00pm
This class will discuss the benefits of strength training for runners.  Learn strategies for preventing injuries and improving performance as well as program design for a wide range of abilities and experience levels

Instructor: Jonathan Gray, MS, CSCS, Health Science Specialist, Pentagon Fit to Win (Washington, DC)
  • intellectual
  • occupational
  •  
October Classes

Class Title

Date/ Time

Class Description

Wellness Dimensions

Parks Rx Tue
Oct 05

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
Embrace the Uncomfortable and Overcome the Fear of Fitness Wed
Oct 06

12:00pm- 1:00pm
What’s holding you back from becoming your best self-inside and outside of the gym?  Afraid of taking those first important steps?  Learn key strategies on how to get started living a healthier life with improved nutrition and sensible exercise.  Whether you want to overcome the uncomfortableness of stepping into the gym for the first time or the hundredth, this class will offer recommendations for beginners to seasoned weight lifters.  Anyone looking to get in shape and feel better every day will benefit from this class.

Instructor: Eileen Laird, professional bodybuilder and Founder of Ageless Strength Beauty, Department of Public Safety, Princeton University
  • occupational
  • physical
  • social
Exercise and Recovery Nutrition Thu
Oct 07

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
The Mediterranean Diet: More than a Diet - A Way of Life Wed
Oct 13

12:00pm- 1:00pm
 
The Mediterranean Diet is the health-promoting diet followed by the people living in the Mediterranean region.  However, the level of health observed in this part of the world cannot be explained by diet alone.  In this class, we’ll discuss the newest scientific data suggesting that participation in culinary activities and conviviality; daily engagement in physical activity as an inherent feature of everyday life; healthy sleeping practices; stress management practices; adequate rest; engagement in spiritual activities; and an active social life are factors that characterize the lifestyle of the people of the Mediterranean region and are collectively responsible for the high quality of life enjoyed by these populations.

Instructor: Labros Sidossis, PhD, Distinguished Professor, Department of Kinesiology and Health, Rutgers University (New Brunswick, New Jersey)
  • emotional
  • environmental
  • spiritual
Mindfulness beyond Meditation: How to Go from Mindfull to Mindful Thu
Oct 14

1:30pm- 2:15pm
 
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 of “Mindfulness on the Go.”

Instructor: Ildy Meixner, Resilience and Performance Lifestyle Strategist (Auckland, New Zealand)
  • emotional
  • environmental
  • spiritual
Be Your Own Personal Trainer! Tue
Oct 26

12:00pm- 12:45pm
The human body is the most complex machine in the known universe but strength training can be dead simple!  Learn the five basic guidelines that the instructor uses to design full-body resistance-training workouts.

Instructor: Aron Talenfeld, ACE-CPT, Campus Recreation, Princeton University
  • intellectual
  • occupational
  • physical
So, What's for Dinner? Wed
Oct 27

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
Foot Fitness: The Base of Support Thu
Oct 28

12:00pm- 1:00pm
In popular fitness culture, the importance of the feet and ankles are often neglected.  However, the feet are the foundation of the body and weakness or imbalances can create instability, potentially resulting in knee, hip, back or neck issues.  Learn a few foot and ankle exercises that you can add to your daily routine to not only improve your circulation and make you more resistant to injury but also improve your athletic performance potential.

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

Class Title

Date/ Time

Class Description

Wellness Dimensions

Nutrition and Healthy Aging: How to Die Old, Well-Fed and Healthy! Tue
Nov 02

12:00pm- 1:00pm
Healthy eating doesn’t have to be rigid, unpalatable, unappealing and constraining on daily life.  In this class, we’ll discuss ways to enjoy a wholesome, balanced and utterly satisfying diet while preserving health and happiness so that we can eventually die old, well-fed and healthy!
  
Instructor: Labros Sidossis, PhD, Distinguished Professor, Department of Kinesiology and Health, Rutgers University (New Brunswick, New Jersey)
  • emotional
  • environmental
  • spiritual
Sleep your Way to Better Health Thu
Nov 04

2:00pm- 3:00pm
We know that sleep is important.  Do you understand how it influences your health?  In this class, you’ll learn about the sleep process, factors that influence your sleep and the importance of quality sleep on your health.
  
Instructor: Julie Vaughan, MEd, LPC, My Health Coach Program, Princeton University
  • occupational
  • physical
  • social
Train Like a Pro! Thu
Nov 11

12:00pm- 1:00pm
Whether you’re a professional athlete, recreational athlete, stay-at-home parent or fitness enthusiast, the principles of muscle physiology are the same . . . and are applied the same!  This class will focus on understanding the basic muscle physiology and the exercise fundamentals that will elicit results that are prudent, productive, practical and purposeful.
  
Instructor: Mark Asanovich, MA, 14-year veteran strength and conditioning coach in the National Football League (Victoria, Minnesota)
  • intellectual
  • occupational
  • physical
Maximize your At-Home Workouts: 10 Strength-Training Exercises that You Can Do Anywhere Wed
Nov 17

12:00pm- 1:00pm
The pandemic has taught us the need to keep up productive strength training from home or when we don’t have access to gym equipment.  This class will provide 10 safe and effective exercises that deliver a full-body workout at home or while traveling.  Beginners and advanced trainees alike will learn science-based tips along with their benefits that will allow any trainee to maximize their workouts without any equipment.

Instructor: Cory Ellis, BA, ACSM-EP®, Discover Strength (St. Louis, Minnesota)
  • intellectual
  • occupational
  • physical
Exercise and Energy Thu
Nov 18

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
December Classes

Class Title

Date/ Time

Class Description

Wellness Dimensions

Exercise for Weight Loss - The Role of Energy Compensation Wed
Dec 01

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, University of Kentucky (Lexington, Kentucky)
  • intellectual
  • occupational
  • physical
Get FITT with HIIT Thu
Dec 02

12:00pm- 1:00pm
High Intensity Interval Training (HIIT) is all the rage.  But interval training has been around for more than 100 years.  Learn the basics of -- and the research behind -- this highly effective and highly efficient method of training and how to make HIIT part of your program based on four fitness variables: Frequency, Intensity, Time and Type (FITT).

Instructor: Matt Brzycki, BS, Campus Recreation, Princeton University
  • intellectual
  • occupational
  • physical
The Ripple Effect: Three Simple Strategies to Break Through your Inner Barriers to Reach Peak Performance Tue
Dec 07

1:30pm- 2:15pm
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 Performance Lifestyle Strategist (Auckland, New Zealand)
  • emotional
  • environmental
  • spiritual

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.

Investing in You - Wellness Incentive Program

"Investing in You" is so critical that we want to REWARD you for making an investment in your wellness by participating in our incentive program.

What it is: Our incentive program rewards students, faculty and staff for attending health and wellness classes that we offer through the Learning Center classes.  Simply, the more dimensions (categories) of the UMatter Wellness Wheel that you cover, the bigger your prize!

How it works: After every Learning Center class that you attend, complete this Google form that confirms your participation.  We'll track which dimensions you cover and if you meet the requirements, you'll receive a prize at the end of the semester.

Prizes:

  • 3 or more classes that fulfill all 7 dimensions and receive a Campus Rec bag clip, luggage tag or a cell phone wallet.
  • 5 or more classes that fulfill all 7 dimensions and receive a Campus Rec a drinking glass, battery pack, Bluetooth speaker, tumblr or a reusable tote bag.

Assess your wellness using our Personal Wellness Check-In to help you choose where you'd like to focus your efforts around health and well-being.


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.