Health and Wellness

Reduce your stress with free classes

These free drop-in sessions are available and no registration is required. 

  • Gentle Yoga, Tuesdays, 4:45 - 5:45 p.m., Room 131, Health Education Building
  • Gentle Yoga, Fridays, 1-1:30 p.m., Room B2213, Truax
  • Guided Meditation, Mondays, noon - 12:30 p.m., Room 131, Health Education Building
  • New Guided Meditation, Thursdays, noon - 12:30 p.m., via Zoom webcast

Dates for Yoga and Meditation classes at other campuses are coming soon.

Published September 16, 2019. Updated September 23, 2019.

Get a free flu shot on campus

Free flu shots will be offered at all campuses. Employees must bring their health insurance card. Students must bring their OneCard.

The dates and times to get a flu shot are listed below:

  • Truax Health Building: Sept. 24, 10 a.m. - 2 p.m.
  • Portage Campus: Oct. 1, 10:30 a.m. - noon
  • Reedsburg Campus: Oct. 1, 1 - 3 p.m.
  • Fort Atkinson Campus: Oct. 2, 9:30 - 11:30 a.m.
  • Watertown Campus: Oct. 2, 1:30 - 3:30 p.m.
  • Truax Main Building: Oct. 9-10, 10:30 a.m. - 2 p.m.
  • South Campus: Oct. 16, 9 a.m. - noon
  • Commercial Avenue Campus: Oct. 16, 2 - 3 p.m.

Published September 16, 2019.

10 ways to support your health and well-being this fall

  1.  Stop by the Benefits & Wellness Fair

    Join us from 10 a.m. - 2 p.m. during College Community Days, Aug. 27-28 near the cafeteria to get a chair massage and meet representatives from GHC, WPS, Arise, Dean, Delta Dental, Employee Benefits Corp (EBC), UNUM, Family Service Madison, and UW Credit Union. Get an “express credit check-up” and learn more about financial fitness. Wellness coaches will also offer free biometric screenings (cholesterol, blood pressure, etc.) and share resources to support your health and well-being.

  2. Volunteer during Madison College Community Days

    On Wednesday afternoon, Aug. 28, give back to the community while getting to know colleagues from different areas of the College. Over 200 indoor and outdoor volunteer opportunities are available. Sign up here

  3. Get a free flu shot on campus

    Save a trip to the clinic; free flu shots will be offered at all campuses. Employees must bring their health insurance card. Students must bring their OneCard.

    • Truax Health Building: September 24, 10 a.m. - 2 p.m.
    • Portage Campus: October 1, 10:30 a.m. - 12 p.m.
    • Reedsburg Campus: October 1, 1 - 3 p.m.
    • Fort Atkinson Campus: October 2, 9:30 - 11:30 a.m.
    • Watertown Campus: October 2, 1:30 - 3:30 p.m.
    • Truax Main Building: October 9-10, 10:30 a.m. - 2 p.m.
    • South Campus: October 16, 9 a.m. - 12 p.m.
    • Commercial Avenue Campus: October 16, 2 - 3 p.m.

  4.  Earn Well Credits and win a prize

    Win a Well Credits prize the first week of December. Download the Well Credits tracking form and submit it before Dec. 1 to win fabulous prizes.

  5. Try health & wellness coaching by video or in-person

    Need help achieving a goal? One-on-one, confidential health and wellness coaching is designed to help you prioritize, create an action plan, and draw upon intrinsic motivation to meet your goals. If you are interested, please reply to this email. 

  6. Join or create a walking group
    • Create a walking group at your campus using these 1-mile measured walking routes. If you are at Truax, join the walking group at 12 p.m. on Wednesdays – meet at the grand staircase in the Gateway main entrance.
    • Join the Madison College School of Health Education Team for the Madison Heart Walk on Saturday, Oct. 5. Walking is free, running is $40.

  7. Join a healthy eating challenge
    • Bright Line Eating 14-Day Challenge: Contact Lisa Lanting to get free access to this challenge. A 10-week boot camp is also available for those who have completed the 14-day challenge.
    • Healthy Eating Coaching Sessions: Originally this was a group coaching session for Bright Line Eating, but we expanded it to include others who are following intermittent fasting, Whole 30, and other healthy eating plans.  Wednesdays, 2 - 2:30 p.m., via Zoom webcast - use this Zoom link     
    • Holiday Challenge: Eat Smart, Move More, Maintain, Don’t Gain  - This seven-week challenge, Nov. 18 - Dec. 31, provides strategies and resources to help maintain your weight throughout the holiday season. Stay tuned for more information coming in October.

  8. Attend a wellness workshop or training

    These will be available soon on the Madison College Learn site. Contact me if you’d like me to bring these to your class or department meeting.

    • QPR Suicide Prevention Training
    • Biofeedback and Tactical Breathing Workshop
    • Life Hacks for Stress Workshop

  9. Practice yoga and meditation

    These free drop-in sessions will start the week of Sept. 9 - no registration required. 

  10. View recordings of monthly wellness webinars

    Register for upcoming webinars here. Or view the full archive of past webinars here.

    • Gentle Yoga, Tuesdays, 4:45 - 5:45 p.m., Room 131, Health Education Building
    • Gentle Yoga, Fridays, 12:15 - 12:45 p.m., Room B2213, Truax
    • Guided Meditation, Mondays, 12 - 12:30 p.m., Room 131, Health Education Building
    • New! Guided Meditation, Thursdays, 12 - 12:30 p.m., via Zoom webcast - use this Zoom link
    • Stay tuned for dates at other campuses

Published August 26, 2019.

Mental Health First Aid training being held May 21

All Madison College employees are welcome to participate in a full-day Mental Health First Aid training that aids employees in helping others that are experiencing a mental health crisis. Here are the details for the training:

Mental Health First Aid – like regular First Aid or CPR – gives people the skills to help someone who is experiencing distress, a substance use disorder or a mental health crisis. The course uses role-playing and simulations to help people recognize and respond to the warning signs of specific illnesses. This course is longer and more in-depth than the QPR Suicide Prevention training. All participants will become certified Mental Health First Aid Responders who will be equipped to: 

  • Reach out to those who are suffering.
  • Destigmatize mental illness.
  • Refer people to mental health care resources on-campus, in the community, and nationwide.
  • Save lives.

Please contact Lisa Lanting with questions.

Published May 13, 2019. Updated May 15, 2019.

Nine ways to support health and wellness

New Wellness Opportunities:

1.     Create a campus walking group using these measured walking routes to get started. If at Truax, sign up to join the Truax walking group, noon, Wednesdays.

2.     Join the six-week weight loss kick start program with health coaching that starts Wednesday, May 1. This is open to 20 people from all campus locations and includes a Bright Line Eating 14-day challenge that eliminates sugar, addictive foods and beverages. This challenge helps create new healthy habits for life. Learn more and sign up here.

3.     Attend a QPR training to gain tools and resources to help distressed students and prevent suicide. QPR stands for Question, Persuade, Refer. To register, search for “QPR” on the Madison College Learn site. The available trainings are:

·       Wednesday, April 24, 9:30 a.m.-11:30 a.m., Room C2406, Truax (a few seats still open)

·       Thursday, May 30, 12:30 p.m.-2 p.m., Room C2447, Truax

4.     Attend a Life Hacks for Stress workshop to learn easy techniques to “hack” the body’s stress response to feel resilient under pressure. These techniques can be used in classrooms and daily life. The available trainings are:

·       Tuesday, April 9, 11:30 a.m.-12:30 p.m., Room E1874, Truax. Register via Entrepreneurship Center. (a few seats still open)

·       Thursday, April 25, 10 a.m.-11:30 a.m., Room 111, Reedsburg. Email Sherry Cunningham to sign up.

·       Tuesday, April 30, 11 a.m.-12:30 p.m., Room 102, Portage. Email Portage Office to sign up.

·       Wednesday, May 1, noon-1 p.m., Room 157, Fort Atkinson. Email Danielle Ralston to sign up.

·       Wednesday, May 22, 9 a.m.-10:30 a.m., Room B3227, Truax. Register via Madison College Learn.

·       Thursday, May 30, 10 a.m.-11:30 a.m., Room C2447, Truax. Register via Madison College Learn.

·       Two Tuesdays, July 23 & 30, 5 p.m.-6:30 p.m., Room 113, Foundation Centre. Register for Continuing Education class number 11229 via the course catalog. 

5.     Try yoga for stress relief which includes gentle movements and breathing exercises that regulate the nervous system. No sweating or twisting into pretzels - just wear comfortable work clothes. The following yoga sessions are available:

·       Tuesdays until May 14, 4:45 p.m.-5:45 p.m., Room 131, Health Building, Truax. Drop in - no registration required.

·       Fridays until May 17, 12:15 p.m.-12:45 p.m., Room B2213, Truax. Drop in - no registration required.

·       Tuesday, April 16, 11 a.m.-noon, Room 157, Fort Atkinson. Email Danielle Ralston to sign up.

·       Tuesday, May 21, 1 p.m.-1:30 pm, Room B2213, Truax. Register via Madison College Learn.

·       Friday, May 31, 2:15 p.m.-2:45 p.m., Room B2213, Truax. Register via Madison College Learn.

6.     Learn to meditate in a six-week, Intro to Meditation, class offered over the summer, Mondays, 5 p.m.-6:30 p.m., July 22-August 26, Truax. Register for this Continuing Education (class number 11228) via the course catalog. 

7.     Walk for breast cancer research Saturday, June 8, with the Madison College team at the Susan G. Komen “More than Pink” Walk. The cost is $25 and fundraising is not mandatory. Register here with the team name “Madison College.”


Ongoing Wellness Opportunities:

8.     Win a Well Credits prize the first week of May. Download the Well Credits tracking form and submit it before Wednesday, May 1, to win fabulous prizes. Forms received after Wednesday, May 1, will be saved until December’s prize drawing.

9.     View recordings of monthly wellness webinars on-demand. Register and view recordings here or view the full archive of past webinars here.


Published April 8, 2019. Updated June 3, 2019.

New weight loss kick-start program starts May 1

Starting May 1, the Center for Health & Well-being will offer a free 6-week Bright Line Eating kick-start program for those who would like to change their eating habits in order to lose weight. 

Employees from all campus locations are welcome to participate. Health coaching will be offered via Zoom web conferencing, telephone, or in person at Truax.

Register here before April 19 if you are interested.

Bright Line Eating is not a diet or a food plan - it’s a way of living. Automatic habits, wired into the brain over a period of time, quickly transform a challenging and confusing landscape of food choices into a simple, structured system that can result in weight loss, reduced cravings, and increased peace around food.

This program is open to 20 people and will include a Bright Line Eating 14-day challenge which eliminates sugar and addictive foods/beverages and helps people create new healthy habits for life.

Participants in this program will also receive:

  • Ozeri Pronto digital food scale
  • Five-year wellness journal
  • Health coaching

In order to participate, all participants must use a digital bathroom scale that displays at least one decimal point (for example, 179.4).

If more than 20 people sign up to participate, we will use a lottery to select the first 20 and then repeat the program later so that everyone can participate.

Questions? Please contact Lisa Lanting

Published April 4, 2019. Updated June 3, 2019.

Personal Training students seek simulation clients

The students of the Spring 2019 Personal Trainer Development course are seeking clients who are interested in becoming healthier and stronger by serving as simulation clients during their class. Students in this program are eager to have hands-on experience and apply what they have learned this semester on individuals who are willing to engage in five weeks of personal training. They will be using Madison College's newly developed state-of-the-art lab space and advanced personal training equipment. 


  • There are 28 spots available, and sessions are free.
  • Clients will be matched with a personal training student to engage in one-on-one training sessions.
  • Clients will be interviewed and assessed in person by their trainer.
  • Clients will complete a packet of information, all of which remains confidential (health history form, lifestyle questionnaire, personality inventory, readiness to change questionnaire.)
  • A medical clearance form might be necessary depending on results of the health history form. In such cases, the client’s physician will need to give permission to exercise and/or list specific limitations.
  • Clients will meet for an initial postural analysis with the student trainer (scheduled at a time convenient for both) and functional movement screening that will be performed with the ISO Free Tecnobody, as well as a series of physical performance evaluations.
  • If applicable, the client may meet with the trainer for muscular endurance or strength and cardiovascular testing.
  • The student trainer will use information gathered from the aforementioned paperwork, client-student trainer conversations, and tests to develop training goals and an individualized exercise program for the client.
  • The goals and program will be reviewed by the course instructors, Akaylah Jaeke and Becky Ingebrigtsen.
  • Clients will meet with the trainer to review the program and walk through it together.
  • Clients will be asked to provide feedback to the student trainers and course instructor about their experience.

Clients will meet with student trainers for five personal training sessions:

  • Introduction and Functional Assessments (week of Feb. 25-March 1)
  • Physiological Assessments (week of March 4–8)
  • Functional Programming (week of March 11–15)
  • Resistance Training (week of March 25–29 )
  • Cardiorespiratory Training (week of April 1-5 )

*Clients will leave with a program to continue exercising after their sessions are finished. 

To sign up go to

Published February 13, 2019.

Truax hosts health and wellness fair

Truax will host a variety of exhibitors for a Health and Wellness Fair in the Atrium Café, Monday, Feb. 18, 10 a.m.-1 p.m. More than 30 health and wellness businesses and programs will be performing demonstrations, screenings and offer resources on chiropractic, health insurance, nutrition, therapy services, fitness and hands-only CPR. There will also be small group personal training demonstrations from the Fitness and Wellness students.

Sponsored by Student Health Education, there will be multiple Madison College programs attending including:

  • Recreation Management 
  • Optometric Services 
  • Dental Hygiene Clinic 
  • Therapeutic Massage 
  • Counseling 
  • Fitness and Recreation 
  • Continuing Education 
  • EMS/Paramedic 
  • Simulation Center 
  • Wolfie’s Wallet 
  • Child and Family Center 

Please contact Denise Holin with any questions. 


Published February 8, 2019.

TRX training classes open to staff, faculty, students

Recreation Management students will lead 45-minute TRX classes Monday through Thursday for three weeks, beginning Monday, Feb. 11. Classes are open to all Madison College staff, faculty and students upon signing a program waiver.

TRX resistence training helps people to move better, feel better and live better and can be done by anyone, regardless of fitness level. Certified instructors will offer options for all to be successful.

The cost is $5 per class or $30 for an all-access class pass. Registration will close 24 hours before each class begins or when full.

After signing up, participants will be sent an email with a waiver attached. This waiver needs to be printed and signed before attending class. Participants are asked to bring the waiver to class. 

Register on Eventbrite. Participants should provide an email address, name and the classes they'd like to attend.

Classes will run from Feb. 11-28, with the following time slots available each week. 

  • Mondays: 7:15-8 a.m. and 4-4:45 p.m. 
  • Tuesdays: 3-3:45 p.m.
  • Wednesday: 7:15-8 a.m. and 4-4:45p.m.
  • Thursdays: 3-3:45 p.m.

Those who sign up for the All-Inclusive Class Pass will receive an email asking which classes they would like to sign up for. 


Published February 1, 2019. Updated February 4, 2019.

New lunchtime walking group at Truax

A new outdoor walking group will meet every Wednesday at 12 p.m. for a 30-minute walk at Truax. Anyone interested in participating is asked to meet in the Gateway Atrium near the grand staircase at 12 p.m. on Wednesdays. No registration is required. 

There will be three different groups to accommodate different walking speeds. 

In the case of rain, snow or ice, walks will be indoors.

Sign up for email alerts about the walking groups here


Contact Lisa Lanting or Jennifer Meek

Published January 14, 2019. Updated February 6, 2019.