Health & 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 Health & Wellness Learning Center.  Please register online through the Health & Wellness Learning Center to reserve a "seat" (link:*.  After logging in, click on “Training by Topic” and then “Health & Wellness.”

*Registration is required at

FALL 2020

For more detailed information about a class, please click its title.

The 24-Hour Leader (Sep 22, 11:00am to 12:00pm): No one wants to be average at anything.  This class will show you a daily system of highly effective habits and simple strategies so that you can be proud of your performance every day.

Designing a Fitness Program for Long-Term Adherence (Sep 23, 12:00pm to 1:00pm): The Fifth Century General Sun Tzu wrote that all battles are won or lost before the armies reach the field.  This session will help you prepare for success in achieving your fitness objectives.  Discussion will focus on aligning your fitness program with your life values by showing you how to assess goals, maintain motivation, choose appropriate tools, monitor progress and avoid common traps.

Living Pain-Free by Building Safe Movement Patterns (Sep 29, 12:00pm to 1:00pm): Whether you’re planning to take an eight-hour road trip with the family or you’re a world-champion athlete, pain is something that everyone wants to avoid.  This class will explore how you can use safe movements with a strategic plan to create strong joints and proactively avoid pain.  You’ll walk away from this session with a clear, laid-out, four-week plan to make every day pain free.

Getting Fit for the Fall (Sep 30, 12:00pm to 12:30pm): In this class, two life-long fitness advocates share their formulae for adult fitness. Whether you’re a student, instructor, office staff or faculty, they’ll provide some great recommendations for you to take control of your health and get started toward a healthier you. Included will be the basics of strength training, flexibility and cardio programs (both indoors and out). They’ll also make suggestions on how to fit a training regimen into your schedule as well as the benefits a work-out buddy and fitness apps.

Mindfulness Beyond Meditation: The Essential Guide to Starting the Semester the Right Way (Sep 30, 4:00pm to 4:45pm): 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 of “Mindfulness on the Go.”

Interested in Healthier Living? Relearn How to Breathe Properly (Oct 01, 12:30pm to 1:00pm): Breathing is one of the most important things we do for our health.  Unfortunately, so many of us are breathing incorrectly and a host of maladies can result.  This class will detail ways to re-engage and strengthen your breathing muscle, which is one of the easiest changes in health behavior.

The Mindful Tiger (Oct 06, 12:00pm to 12:45pm): Want to increase your personal mindfulness?  Learn some practical applications in seated meditation and elements of seated Qigong, Tai Chi and Yoga practices.

Body Maintenance 101: No Gym Required (Oct 07, 12:00pm to 12:45pm): Learn six “anywhere” exercises to maintain muscle and bone mass, posture, balance and real-world strength.  Choose your resistance level to suit absolute beginners and seasoned athletes alike.

Exercise and Aging (Oct 08, 12:00pm to 12:45pm): This class will highlight the normal effects of the aging process on the body and the positive role that exercise can play in counteracting these changes.  It will provide practical and safe training guidelines to follow for the aging adult.

ZZZZ . . . Getting a Good Night’s Sleep during a Global Pandemic (Oct 14, 12:00pm to 12:30pm): During normal times, getting a sufficient amount of sleep can be difficult.  But during a global pandemic, it can be even more difficult.  Learn about the importance of sleep, the adverse effects from a lack of sleep and tips on how to get more sleep during these challenging times.  Bring a pillow!

The Truth about Weight Loss (Oct 21, 12:00pm to 1:15pm): Learn the facts about losing weight: Why most conventional diets fail and what to do about it.

Three Workout Tips to Get You Moving (Oct 22, 12:15pm to 1:00pm): You know what you are supposed to do.  Now learn the tools that will bring you closer to your fitness goals.

Your Muscles: Where They Are and How They Work (Oct 29, 12:00pm to 1:00pm): Do you know what muscles are involved in certain exercises?  Or do you know what exercises can be used to target certain muscles?  Learn basic anatomy and how it applies to exercises in a fitness center and group-fitness class.

Exercise and Mental Health (Nov 02, 1:00pm to 1:45pm): 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.

Get FITT with HIIT (Nov 05, 12:00pm to 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 use it to get FITT.

Weight Loss and Weight Maintenance (Nov 18, 12:00pm to 1:00pm): Almost all successful dieters regain the weight because about 25% of the weight reduction is muscle loss.  Learn from sequential research studies how to concurrently lose fat and gain muscle for healthful body composition improvement and sustainable weight management.

Exercise and Aging (Nov 19, 12:00pm to 12:45pm): This class will highlight the normal effects of the aging process on the body and the positive role that exercise can play in counteracting these changes.  It will provide practical and safe training guidelines to follow for the aging adult.

Mastermind Your Fitness and Nutrition (Dec 02, 12:00pm to 12:45pm): Learn to master your mind to meet your fitness goals.  These practical tips and tricks will help you “flip the switch” to improve your fitness.

The New Rules of Strength Training for Older Adults (Dec 03, 12:00pm to 1:00pm): As you get older, keeping up your strength is vital for living a full, active life.  But is the way you worked out as a kid still the best way? Learn a sustainable way to build and keep muscular strength at any age, without wasting time or getting injured.

Foam Rolling and Stretching for the Lower Body (Dec 08, 12:00pm to 1:00pm): In this class, you’ll learn the benefits of foam rolling and how to do it on your lower body.  Also discussed will be some basic stretches for the lower body to help you become more flexible and assist your recovery after exercise.

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