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Wellness Programs
Spring Nutrition Education Programs
We invite you to join one of the engaging, free, and comprehensive nutritional interventions listed below. These special programs will be led by NAU Undergraduate Nutrition & Foods majors and supervised by NAU Nutrition & Foods Professor Jay Sutliffe, PhD, RD. Space is limited; register early.
Nutrition Lunch and Learn Series
Thursdays, March 27, April 3, 10, 17, 2025, 12:30 – 1:30 pm
Student Academic Services Building #60, room 402
This NAU Nutrition & Foods student-led intervention is intended to inspire faculty and staff to create healthy meals they can bring to work and is open to all NAU employees and Flagstaff community members who may want to join you (your family and friends).
We want to assist 20 participants improve their work productivity and feel more comfortable with their ability to make on-the-go meals that fit into their busy schedules. This series includes cooking demos, food tasting, recipes, and meal planning ideas.
Program incentive: a $20 Amazon card for those who complete the entire program.
For more information or to sign up, please email ntslunchandlearn@gmail.com.
Nutrition Education for Plant-Based Power Series
Mondays, March 24, 31, April 7, 14, 2025, 6 – 7 pm
102 S. Beaver Street, Flagstaff (in the Worship Fellowship Hall across the street from NiMarco’s Pizza)
Join this 4-week nutrition research study to find out more about a plant-based lifestyle. This program is open to all NAU employees and Flagstaff community members who may want to join you (your family and friends).
You can monitor your before and after cholesterol and glucose levels, body composition, blood pressure, and quality of life. This program includes food demos, tasting, and recipes, and biometric assessments (blood pressure, body composition, and lipid and glucose panels).
NAU Nutrition & Foods students will conduct these education sessions and provide educational materials to assist you along your journey.
Program incentive: A complimentary plant-based cookbook and a $20 Amazon card for those who complete the entire program.
For more information or to sign up, please email nau.plant.power@gmail.com.
Wellness Programs
Breaking the Silence: Menstruation, Perimenopause and Menopause
Tuesday, April 8, 2025, 12 – 1:30 pm
Health and Learning Center room 2407
Presented by Wendy Wetzel, RN, MSN, FNP
In honor of Women’s History Month, the Commission on the Status of Women (CSW) and EAW are happy to announce this special program.
We will have an open discussion about menstruation, the physiological and hormonal changes that happen throughout our lifetimes, and how we can boost self-care to navigate these normal but at times challenging changes of life. All are welcome. Space is limited, please register early.
To register, please email ask-eaw@nau.edu.
Smells Like Spring Spirit!
Thursday, March 27, 2025, 12 – 2 pm
HLC room 2407
Led by EAW staff
Spring is almost here! Time for a new office spray to perk us up to get through the day! Drop in and create your new signature scent for spring. We’ll have fragrance guides and all the supplies you’ll need so just pop on by if you’re walking by on the fly.
To register, please email ask-eaw@nau.edu.
Sexual Assault Awareness Month Offerings (by Zoom)
Led by Heather Rist, LPC, EAW Counselor
In honor of Sexual Assault Awareness Month and in recognition that traumatic experiences impact all of us, EAW is presenting a series of workshops to enhance understanding, develop skills, and support NAU’s cultivation of a trauma-informed environment.
The first three workshops are part of the Foundations of Trauma Informed Care (TIC) series, and the final workshop will cover Secondary Trauma and Compassion Fatigue. It is important to note the Foundations of Trauma-Informed Care three-part series is also available as a recorded version on Canvas and may be found at the Foundations of Trauma-Informed Care Course Canvas link. The live offerings listed below will include opportunities for Q & A and discussion.
TIC 101: Understanding Trauma
Thursday, April 3, 2025, 11:30 am – 1 pm
This workshop covers the prevalence, symptoms, and impact of trauma experiences on health.
TIC102: The Importance of Regulation
Thursday, April 10, 2025, 11:30 am – 1 pm
This workshop explores the neuroscience behind trauma responses, how we can help our own bodies regulate and recover, and why that is important in helping others.
TIC103: The 6 Principles of TIC
Thursday, April 17, 2025, 11:30 am – 1 pm
This workshop looks at the principles and philosophy of trauma informed care. These principles guide us in our application of strategies to genuinely cultivate a culture of care.
Secondary Trauma and Compassion Fatigue
Tuesday, April 22, 2025, 11:30 am – 1 pm
Bearing witness to the suffering of others impacts the nervous system. Expecting to be exposed to suffering and hardship and not be impacted is like expecting to walk through water and not get wet – it’s ridiculous. As social creatures that co-regulate and care, we must learn how to process the secondary effects of trauma so we can remain healthy. Let’s talk about strategies we can use to manage our own responses while showing up for students and loved ones who are navigating their own hardships.
Secondary Trauma Zoom registration link
Employee Fitness Classes
Fitness Made Fun: Move Your Way with Body Groove
Tuesdays, February 25, March 4, 18, 25, 2025, 12:05 – 12:50 pm
Health and Learning Center Multipurpose room 2407
Led by Laura Umphrey, AFAA GFI
Elevate your fitness routine with Body Groove, an innovative and engaging approach to exercise that blends movement and music for a dynamic, social, supportive, judgement and stress-free workout. Whether you’re a dance pro or just finding your rhythm, these classes make fitness feel effortless, and joyful.
From meditative flows to high-energy cardio, every session is a chance to recharge, reduce stress, and enhance overall well-being, all while enjoying the rhythm of movement. There’s no pressure or complicated steps, just 1 – 3 unifying movements per song and you’ll be invited to move in a way that feels good to you. Body Groove is inclusive and adaptable for all fitness levels. Shake off your stress and boost your mood with all genres of music-driven movement.
Ready to groove? Register for a class (or four!) today and let’s move together!
To register, please email ask-eaw@nau.edu and indicate which class/es you will attend.
Zumba and Pilates Classes Registration Updates
You must register for each class and registration opens 48 hours prior to the class start time. Zumba registration will open each week on Monday at noon, and Power Pilates registration will open each week on Tuesday at noon. Register early to get your spot!
If you have questions or would like more information, please contact Fitness@nau.edu.
Zumba classes at the Rec Center
Wednesdays, February 12 – April 23, 2025, 12:05 – 12:55 pm (no class during spring break or 3/26)
Multi-Purpose Gym in the Rec Center, Health and Learning Center
Led by Alison Mercado, M.Ed., Academic Advisor Sr, and Zumba Instructor
Wednesdays are for dance parties! Combine fitness and movement with this free class. All faculty and staff are invited to let loose during lunch while exercising with good music and company. You will learn as you go; just bring a smile, comfortable clothes, shoes, and water.
Registration is required and the registration link below becomes live 48 hours prior to the class and remains open until 1 minute before the class begins.
Power Pilates at the Rec Center
Thursdays, February 13 – April 24, 2025, 12:05 – 12:55 pm (no class during spring break, 3/20 or 4/17)
Exercise Suite 2, Campus Recreation Center, Heath and Learning Center
Led by Kelly McCue Nation, MPH, Power Pilates-certified instructor
This is a mat-based Pilates class to build mobility, strength, and core. Music is played to energize the space, and light equipment (e.g. bands, rings) may be used to engage and isolate muscles.
This class is for anyone, whether you are brand new to Pilates or a seasoned practitioner, and modifications will be provided to ensure you are getting the right workout for you! All are welcome, join anytime.
Registration is required and the registration link below becomes live 48 hours prior to the class and remains open until 1 minute before the class begins.
Power Pilates registration link
Rec Center step-by-step registration instructions:
- Up to 48 hours in advance of the class, navigate to the Campus Recreation fitness website
- Select which class you would like to attend.
- Select the day you would like to attend, then click “Sign-In.”
- Select “NAU User ID login” (big yellow button) which leads to the NAU CAS login page.
- Once signed in, click “Select” next to the class for which you are registering.
- Click “Register” at the bottom of the screen.
- Proceed to the shopping cart and click “Checkout.”
- Select “Check Out” at the bottom right corner of the screen.
- The screen will ask for credit card information or Checkout, select “Checkout.” (These classes are covered by EAW and offered free of charge to NAU employees, no credit card is needed.)
- The message “Your Order was processed successfully” will display. 11. A confirmation email with the class schedule will be sent to you.
Weekly, Drop-in, Online Groups
Stress Management Group by Zoom
Mondays, February 3 – April 28, 2025, 3:30 – 4 pm (no meeting during spring break or on 3/17)
Led by Cyndy Soto-Lopez, PhD, EAW Psychologist
Everybody experiences stress which, if unmanaged, can lead to many negative physical and mental health outcomes. In this open, drop-in group each week we will discuss specific stress-management strategies with the goal of finding practical applications to help manage our stress.
Stress Management Group Zoom registration link
The Next Normal: Greatest Hits Edition by Zoom
Tuesdays, February 11 – April 8, 2025, 8:30 – 9 am (no meeting during spring break)
Led by Heather Rist, LPC, EAW Counselor
The pandemic altered “norms” at work, challenging us to come up with new norms. The Next Normal is where we contemplate these new norms of healthy workplace culture and identify actionable steps to facilitate ‘The Next Normal’ at NAU.
We’ve covered a lot of ground in the couple of years we’ve been discussing healthy workplace culture, so this semester we’re going to take some time to review the most profound topics that challenged us all to think outside the box. Hope to see you there!
The Next Normal Zoom registration link
Midweek Mindfulness Meditation by Zoom
Wednesdays, January 29 – April 30, 2025, 8:30 – 9 am (no meeting during spring break)
Led by Mike Bouck, LCSW, EAW Counselor and Qualified Mindfulness Based Stress Reduction (MBSR) Teacher
“Who looks outside, dreams; who looks inside, awakes.” – Carl Jung.
The amount of information, complexity and degree of change we encounter daily at work will probably not diminish. Working more, working faster and working harder isn’t sustainable, so, we must change on a personal level. We can meet challenges reactively, or we can meet them in a balanced way that draws upon our executive functions, which allows us to be responsive rather than reactive.
Mindfulness is both an attitude and an aptitude. It is a state of mind we can achieve through training. We hope you’ll join our small community to learn techniques which will allow you to focus your attention, become more self-aware, better encounter your emotions, cultivate empathy, develop effective communication skills and build resilience. Please participate as often as you are able. All are welcome.
Morning Meditation Group Zoom registration link
Atomic Habits Bookshop
Thursdays, January 30 – March 20, 2025, 8:30 – 9 am (no meeting during spring break)
Led by Heather Nash, PhD, EAW Psychologist and Director
This group will be based upon the bestselling guide Atomic Habits: An Easy and Proven Way to Build Good Habits & Break Bad Ones, by James Clear.
During this semester, we will discuss the steps of habit change, addressing specific aspects of building good habits and breaking bad habits each week. Additionally, we will each be taking on at least one habit we’d like acquire or break, applying the steps, and troubleshooting, as well as discussing maintenance strategies and values. Join any time, all are welcome.
Atomic Habits Bookshop Zoom registration link
Support Groups
Caregiver Support Group by Zoom
1st and 3rd Wednesdays of the month, February 5 – April 16, 2025, 12 – 1:30 pm
Led by Cyndy Soto-Lopez, PhD, EAW Psychologist
With our aging population, there has been a rise in the number of individuals who are informal family caregivers, many of whom are also caring for children and/or managing their own chronic health conditions. Approximately 1 in 3 adults in the US is a family caregiver.
Caring for a family member with an injury, illness, or disability can be one of the most important and rewarding (and also very challenging) roles a person can take on in their lifetime. The financial, physical, mental, and emotional demands of caregiving tasks may overwhelm even the most resilient of people. Caregivers report higher levels of stress compared to their non-caregiver peers and are at higher risk for the various negative physical and mental health outcomes related to chronic stress.
This group aims to provide support for the specific challenges caregivers face in managing the stress associated with caregiving and barriers to self-care in striving to enhance quality of life for themselves and the loved ones for whom they provide care.
If you are interested in attending this group, email Cyndy.Soto-Lopez@nau.edu for a screening and more information.
Cancer Support Group for NAU Employees by Zoom
The first Monday of each month, February 3 – May 5, 2025, 12 – 1 pm
Facilitated by Heather Rist, LPC, EAW Counselor
When the “C” word enters your life, everything turns upside down. Thrown head-first into medical jargon, tests, procedures, all while your head shocked and fuzzy from this life altering word. Of course, I’m talking about cancer. Studies indicate that cancer rates are on the rise globally and it’s being diagnosed in younger people. Luckily, treatments are better, and people are living longer, cancer-free lives after medical intervention. The impacts of cancer are life-long, even when in healthy survivorship anxiety lingers on the backburner.
Since coming to NAU in 2019, I (Heather Rist) have not only counseled more people impacted by cancer than ever before in my career, I have also experienced cancer myself. I am facilitating this group with the intention of gaining mutual support, developing coping skills, and cultivating post-traumatic growth and resilience. We don’t always get to choose our hardships; we can only choose how we walk through them and how we allow ourselves to be changed by them.
If you are interested in attending this group, please reach out to Heather.Rist@nau.edu for a screening and more information.
Men’s Growth Group
Mondays, January 27 – April 28, 2025, 4 – 5:30 pm
Health and Learning Center room 2402
Facilitated by Mike Bouck, LCSW and Pit Kolodinsky, PhD, LPC
Join us for a confidential group focused on growth. We will explore masculinity in our day to day lives, discuss challenges, and find ways to help ourselves and others live more fully. This group is open to all those who identify as male and no previous group experience is required.
For more information or to register for this group, please email Mike.Bouck@nau.edu and Pit.Kolodinsky@nau.edu.
Trauma Informed Care Programs
Foundations of Trauma-Informed Care Course
The modules in this Canvas course are: Understanding Trauma, the Importance of Regulation, and the 6 Principles of TIC. This content provides foundational information to begin understanding and implementing trauma-informed philosophy and care.
Foundations of Trauma-Informed Care Course Canvas link
If you have questions, please email Heather.Rist@nau.edu.
Northern Arizona University is committed to providing universal access to our programs and services. Please contact EAW at 928-523-1552 to request disability related accommodations. Advance notice is necessary to arrange for accessibility needs.