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

*Registration is required at princeton.edu/training.


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

Spring 2021 Classes

February Classes

Class Title

Date/ Time

Class Description

Wellness Dimensions

The 24-Hour Leader Wed
Feb 10

11:00am- 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.
  
Instructor: Scott Savor, MS, Founder/CEO/Performance Coach, Uncommon Competitor (Maple Grove, Minnesota)
  • environmental
  • occupational
  • social
Using Resistance Bands to Create a Full-Body Workout  Thu
Feb 11

12:00pm- 1:00pm
Elastic resistance bands have become a popular tool to improve fitness.  Some advantages of using bands are that they’re inexpensive, versatile, portable and easy to store.  They can be used by themselves or in conjunction to other exercise equipment.  This class will show you some basic exercises that you can use and help you build strength and to improve mobility.

Instructor: James Eatroff, University Health Services, Princeton University
  • intellectual
  • occupational
  • physical
Somatic Experiencing: Mind/Body Communication Tue
Feb 16

12:00pm-12:45pm
Learn the language that your body uses to speak to you.

Instructor: Tricia Adelman, Campus Recreation, Princeton University
  • emotional
  • environmental
  • spiritual
Four Simple Strategies to Break through Your Inner Barriers to Create Lasting, Positive Change Wed
Feb 17

2:00pm- 2:45pm
Struggling with limiting beliefs and obstacles in your life that seem impossible to get past?  Regardless of whether you’re an accomplished athlete, academic or just starting your commitment to a healthier life, true transformation begins with building a resilient mindset.  Discover how to master your mind and unlock the secrets to long-term success, building on the compound effects of positive habits.  Note: This is the same class as Wed Apr 28.

Instructor: Ildy Meixner, Performance Coach (Auckland, New Zealand)
  • emotional
  • environmental
  • spiritual
Get Results: Effective Resistance Exercises Thu
Feb 18

2:00pm - 2:45pm
This class covers free weight (barbell/dumbbell) and bodyweight exercises for strengthening and shaping the body.  Instruction will be given on how to perform the movements correctly and safely.  The exercises selected are for everyone and can be done at home.

Instructor: Colt Murphy, EdD, Campus Recreation, Princeton University
  • intellectual
  • occupational
  • physical
Separating Fact from Fiction in the Fitness Industry Tue
Feb 23

12:00pm-
1:00pm
We’re constantly bombarded with claims about fitness products that sound “too good to be true.”  As consumers, we need to be able to evaluate what is fact and what is fiction when it comes to evaluating the legitimacy of these claims.  This class will explore the research behind many recognizable fitness products to help you evaluate which products really work and which ones are just gimmicks.

Instructor: John P. Porcari, PhD, Professor, Department of Exercise and Sport Science, University of Wisconsin-La Crosse (La Crosse, Wisconsin)
  • emotional
  • intellectual
  • physical
Mindful Eating Wed
Feb 24

12:00pm- 1:00pm
 
Join us for a discussion on the significance of taking a non-diet approach to your nutrition.  End weight cycling and heal your relationship with food and your body while simultaneously achieving health and wellbeing.

Instructor: Victoria Lambert, MS, RD, writer, educator and nutrition professional (Flemington, New Jersey)
  • emotional
  • environmental
  • spiritual
Mastermind your Fitness and Nutrition II Thu
Feb 25

12:00pm- 12:45pm
This interactive second class will start with a recap of the lessons learned from the first class that relate to exercise and then dig into mental techniques that work for nutrition.  Note that attendance in the first class is NOT required to attend this class.

Instructor: Leigh Wierichs ’97, MS, MFA, Global Training and Education Manager, Life Fitness (Nokomis, Florida)
  • physical
  • social
  • spiritual
March Classes

Class Title

Date/ Time

Class Description

Wellness Dimensions

Strength Training: Maximum Results in Minimum Time Tue
Mar 02

12:00pm- 1:00pm
Cornerstone principles of 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
Incorporating Variety into your Fitness and Strength-Training Program Wed
Mar 03

12:00pm- 1:00pm
By adding and making simple changes to your daily fitness and strength-training program, you’ll be able to reach new goals and levels of fitness and strength.  These changes can be as simple as changing your handgrip, using a different type of training equipment or doing a new exercise.  Learn how to incorporate these and other methods in your program.

Instructor: Mike Shibinski, MA, CSCS, long-time scholastic and collegiate strength and conditioning coach (Cincinnati, Ohio)
  • intellectual
  • occupational
  • physical
What’s your Color?  Why We Think Differently Thu
Mar 04

12:00pm-1:00pm
Each of us has a personality style.  Our differences are truly what make our world so interesting.  However, working with someone who thinks differently can be quite challenging.  In this fun and entertaining class, you’ll find out your “color” and how it affects your thinking and your work style.  You’ll also learn about other’s styles and how to work with someone who thinks differently than you.

Instructor: Carol Hovis, BS, CPT, Fitness Consultant and Personal Trainer (York, Pennsylvania)
  • emotional
  • intellectual
  • social
Improving your Daily Performance with Physical Testing Tue
Mar 09

12:00pm- 1:00pm
Once you’ve established a baseline of fitness, making progress is simple.  But without testing, you may never know if you’ve really made any progress.  Learn how to use physical testing to track and improve your performance.  You’ll also walk away from this class with planning tools to help you test and reach your goals.  Let’s prepare to live a better, happier life whether that means parenting your young children or winning a gold medal!

Instructor: Matthew Hurst, BS, Strength and Conditioning Coach, Combat Grappling (Ottawa, Canada)
  • intellectual
  • occupational
  • physical
Health Benefits of Resistance Exercise Wed
Mar 10

12:00pm - 1:00pm
Resistance exercise provides numerous health benefits in addition to increased muscle strength and improved physical function.  Learn how sensible strength training effectively addresses many of the degenerative processes associated with aging, including muscle loss, bone loss, metabolic slowdown, fat gain, elevated blood pressure, elevated blood sugar, elevated blood cholesterol and hormone levels, as well as musculoskeletal issues such as back pain and arthritis.

Instructor: Wayne Westcott, PhD, Professor/Chair Exercise Science, Quincy College (Quincy, Massachusetts)
  • occupational
  • physical
  • social
So, What’s for Dinner? Thu
Mar 11

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 Thu
Mar 18

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 of “Mindfulness on the Go.”

Instructor: Ildy Meixner, Performance Coach (Auckland, New Zealand)
  • emotional
  • environmental
  • spiritual
The Mindful Tiger Tue
Mar 23

12:00pm- 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.

Instructor: John Mikula, MA, CTRS, CSCS, EP-C (ACSM), TRX, LVCYT, Recreation Therapy Supervisor at the Malcom Randall VA Medical Center (Gainesville, Florida)
  • emotional
  • environmental
  • spiritual
Postures, Poses and Pranayama for Self-Empowerment Wed
Mar 24

12:00pm- 12:30pm
Does a person’s mental state reflect in their body posture?  Can a person’s posture alter their own mental state?  Learn the tools that this former professional athlete used to help her exude confidence and control even when she was inadequate or out of control.  The speaker will share her best practices from the tennis court to the board room to further your self-empowerment.

Instructor: Shikha Uberoi Bajpai ’13, AB, President of Indi.com (Newport Beach, California)
  • emotional
  • social
  • spiritual
Train Like a Pro! Tue
Mar 30

12:00pm- 1:00pm
The field of exercise science is an unregulated industry that is fraught with misinformation.  This class will provide you with the physiological acumen and practical skills for prescribing and administering evidence-based strength and conditioning programs 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
April Classes

Class Title

Date/ Time

Class Description

Wellness Dimensions

Body Maintenance 101: No Gym Required Thu
Apr 01

12:00pm- 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.

Instructor: Aron Talenfeld, Campus Recreation, Princeton University
  • intellectual
  • occupational
  • physical
Fitness after 40 Thu
Apr 08

12:00pm- 1:00pm
Over 40?  Learn how to tailor your exercise program to meet the changing needs of your body.  The question-and-answer format of this class will allow you to address specific challenges that you may have faced in trying to perform frequently recommended movements.  The class will help provide ways to modify difficult exercises and/or provide alternative exercises.

Instructor: James Eatroff, University Health Services, Princeton University
  • occupational
  • physical
  • social
Emotional Eating Wed
Apr 14

11:00am-12:00pm
This class will focus on understanding the causes of emotional eating and how to manage these to gain better control over food.  Learn how to increase your awareness about emotional eating, identify triggers and develop a practical approach to decrease emotional eating, improve nutrition and lose weight.

Instructors: Gerry Pierre, RDN, CDCES and Liz Wiley, LCSW, My Health Coach Program, Princeton University
  • emotional
  • environmental
  • spiritual
Dumbbell Exercises for the Shoulders Thu
Apr 15

12:00pm- 12:45pm
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
Exercise and Aging Thu
Apr 22 

12:00pm - 12:45pm
This class highlights the normal effects of the aging process on the body and the positive role that exercise can play in counteracting these changes.  Learn practical and safe training guidelines for the aging adult.

Instructor: Colt Murphy, EdD, Campus Recreation, Princeton University
  • occupational
  • physical
  • social
Mantras for Mindfulness Tue
Apr 27

12:00pm-
12:45pm
Reshape the accidental habits of your mind to be supportive and nourishing for your entire wellbeing.

Instructor: Tricia Adelman, Campus Recreation, Princeton University
  • emotional
  • environmental
  • spiritual
Four Simple Strategies to Break through Your Inner Barriers to Create Lasting, Positive Change Wed
Apr 28

2:00pm- 2:45pm
 
Struggling with limiting beliefs and obstacles in your life that seem impossible to get past?  Regardless of whether you’re an accomplished athlete, academic or just starting your commitment to a healthier life, true transformation begins with building a resilient mindset.  Discover how to master your mind and unlock the secrets to long-term success, building on the compound effects of positive habits.  Note: This is the same class as Wed Feb 17.

Instructor: Ildy Meixner, Performance Coach (Auckland, New Zealand)
  • emotional
  • environmental
  • spiritual
Be your Own Personal Trainer Thu
Apr 29

12:00pm- 12:45pm
The human body is the most complex machine in the known universe but strength training can be dead simple!  Learn five basic guidelines for designing any full-body resistance-training workout.

Instructor: Aron Talenfeld, Campus Recreation, Princeton University
  • intellectual
  • occupational
  • physical
May Classes

Class Title

Date/ Time

Class Description

Wellness Dimensions

Sustainable Strength Training for Older Adults Tue
May 04

12:00pm- 1:00pm
Older adults have much to gain from consistent strength training but often have physical challenges that must be overcome that weren’t present in their younger days.  Learn how to work around age-related injuries, surgeries and disease processes to stay strong and live a full, active life forever.  Training at home and in the gym will be covered.

Instructor: Dave Durell, MS, PTA, Co-Owner, Rock Solid Fitness (Dunedin, Florida)
  • intellectual
  • occupational
  • physical
No-Load Resistance Training Wed
May 12

12:00pm- 12:45pm
No-Load Resistance Training (NLRT) may stimulate improvements in muscular strength and size that are comparable to traditional resistance training.  The benefits of NLRT include efficiency and the ability to work out anywhere without equipment which are especially advantageous when fitness facilities are out of action and stay-in-place orders are issued.  This class will outline the dynamics of NLRT: How it works, how it can be implemented in a practical manner and when you might choose to use it.

Instructor: Simon Shawcross, Founder, HITuni.com (London, United Kingdom)
  • intellectual
  • occupational
  • physical

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.