Health and Wellness

New Mindfulness Session on Mondays at Truax

Starting September 14, Amy Nicholson, LMT, SEP will lead a weekly 30-minute mindfulness practice session that incorporates Somatic Experiencing techniques for embodiment, balance and resilience.


These sessions are free and open to all students and employees. No registration required; just drop in whenever it works into your schedule.


Mindful Mondays - start the week feeling grounded.

11:30 a.m. - 12 p.m.

Bamboo Room 131, Health Education Building, Truax Campus


This semester, we will explore the topic of “intention and self-regulation.” Take some time to reflect upon what you’d like to accomplish for the week and bring mindfulness and intentionality into each day.


Amy Nicholson, LMT, SEP is Program Director and Faculty of the Madison College Therapeutic Massage Program. She is a Licensed Massage Therapist and Somatic Experiencing Practitioner who uses holistic mind-body approaches to support healthy nervous system function with individuals who suffer from trauma and symptoms of nervous system dysfunction. She has over 15 years of bodywork, meditation and energetic healing experience and leads a two-week summer study-abroad program in Peru to explore traditional shamanic healing practices in the Sacred Valley.


There are also two other weekly mindfulness practice sessions this semester:

  • Tuesdays from 2-2:20 p.m. in Room D302 at the Downtown Campus
  • Wednesdays from 12-12:30 p.m. in the Bamboo Room 131, Health Education Building, Truax Campus


Contact Lisa Lanting.

Published September 1, 2015. Updated September 21, 2015.

New Wellness Sessions at Convocation on Aug. 25-26

Wellness sessions are free and open to all employees during Convocation.

Earn up to 40 Well Credits by attending these sessions.


Benefits & Wellness Mini-Expo 

10 am - 1pm both days

Location: in the new cafeteria area (former student lounge)

Stop by for a free 5-minute chair massage, chair Reiki, or cholesterol/glucose/blood pressure test. Our reps from GHC, WPS, and the Wisconsin Deferred Compensation (WDC) program will also be here to answer any questions you may have.


Preventing and self-treating muscle pain

10 - 11 a.m. on Wednesday

Location: Bamboo Room 131, Health Education Building

In this hands-on session, we will explore muscle pain and trigger points. Learn easy and inexpensive ways to prevent and treat your own muscle pain. The presentation offers special advice for people who sit at computers, stand for long hours, or do physical work. We will discuss ergonomics, stretches, self-treatment techniques, and test out some massage tools. This is a repeat of the popular session presented at Tech Academy in May.

Presented by Jonathan Garber, LMT, licensed massage therapist and yoga instructor. He has 17 years of experience with therapeutic massage and yoga.


Getting the most out of our years: how to live a long, happy life

11:15 a.m. - 12:15 p.m. on Wednesday

Location: Bamboo Room 131, Health Education Building

Many of us are living well beyond 80 to even 100 years old and more. This presentation will offer research-based tips for longevity and improving the quality of our lives. There is no magic pill one can take to live a longer and healthier life. All we can do is learn about the effects of our environment, genetics, stress, diet, exercise, sleep, and more to help us all make informed decisions on a daily basis. You will leave this presentation with some specific advice on ways to live longer and healthier lives as well as how to embrace the present.

Presented by Heidi Schlappi from Main Street Chiropractic in Waunakee. Heidi is a chiropractor who has been practicing for nine years. She is also a certified personal trainer and yoga instructor who enjoys assisting patients with living healthier, more active lives.


Nature walk along Starkweather Creek

12:20 - 12:50 p.m. on both days

Location: Meet on Gateway patio outside of Welcome Center

Recharge in-between sessions by joining our 30-minute walk through the beautiful Starkweather Creek path. Weather permitting, we will start and finish on the patio outside of the Gateway/Welcome Center. Please wear comfortable clothes and walking shoes.


Everyday practices for creating harmonious relationships at home, work, and in the community

1 - 2:15 p.m. on Wednesday

Location: Bamboo Room 131, Health Education Building

Our relationships at home and work are the life blood of a happy fulfilling life. Creating relationship harmony requires intention, attention, and basic practices. This session will give you three simple (but not always easy) daily practices that support wholehearted living and relationship harmony.

Presented by Suzanne Kilkus, PhD, LMFT, Licensed Marriage and Family Therapist and Certified Mindful Coach with a private practice in Madison called HeartSpace Coaching. She has practiced meditation since 1976 and has taught meditation and mindful living classes for the last 20 years. She is also a 20-year yoga practitioner and a student of tai chi at the Madison Daoguan.


Balancing the body and mind: a guided chakra meditation for energy flow

2:30 - 3:45 p.m. on Wednesday

Location: Bamboo Room 131, Health Education Building

Learn about the chakra system in the human body and how to boost your own energy flow and resilience. Kiro will also guide us through a relaxing and energizing chakra meditation to release any blockages and activate our inner strength and wisdom. This session will include some light stretching, so please wear comfortable clothes if possible.

Presented by Kiro Kopulos from InfiniteFlow Yoga. Kiro teaches classes on hatha yoga and meditation on both the East and West sides of Madison. He is also a dancer, choreographer, and passionate teacher who has been teaching and performing for 30 years. He is a frequent guest artist with Madison’s Kanopy Dance Company and has worked as a freelance choreographer and teacher locally and internationally, presenting his work at the Edmonton, San Francisco and Minnesota Fringe Festivals. He created his own style of physical theatre and vinyasa flow yoga which has emerged through his studies of modern dance, tai chi, mime theatre, hatha yoga, mindfulness meditation and hypnosis.


Questions? Contact Lisa Lanting

Published August 11, 2015. Updated August 13, 2015.

Couch to 5K registration closes August 28

Madison College will hold another guided Couch to 5K program this Fall at the Truax campus. This program is a gentle introduction to running.

We will start by alternating between walking and running to slowly build strength and endurance. At the end of the nine-week program, you will be prepared to run the Madison College Turkey Trot 5K Race.

The group trains together once per week and you will need to complete two other weekly trainings on your own. All fitness levels are welcome. No running experience necessary. 

What: Nine-week walking and running program

When: Two options, choose either Thursdays or Fridays.

             Thursdays, 4:45 - 5:45 pm, starts Sept. 3

             Fridays, 11:30 am - 12:30 pm, starts Sept. 4

Who: For anyone who wants to get active. The program is led by Coach Rebecca Price. 

Where: Room 131, Health Education Building, Truax

Why: Boost energy, confidence and overall fitness

How: Register online by Friday, August 28 at 

Cost for employees and students is $30 (excludes optional 5K Race fees) 

Contact Lisa Lanting.

Published July 23, 2015. Updated August 19, 2015.

Free half-day meditation retreat at Truax

On Saturday, August 8, from 9 a.m. to 12 p.m., Tergar Meditation Community will host a free half-day meditation retreat at Madison College followed by a vegetarian pot luck lunch. This will be held in the "Bamboo Room" of the Health Education building, room 131 at the Truax campus - same room where the yoga classes and mindfulness practice sessions are held.


In this half-day retreat, we will practice mindfulness and meditation techniques using awareness of the breath, body and sounds. Beginners and all levels are welcome to attend. Chairs and meditation cushions will be provided.


This is a free event, open to everyone in our community. You may bring a friend, co-worker, family member, or roommate.


The practice leader for this session is Diana Grove, RN who teaches Mindfulness-Based Stress Reduction (MBSR) at the UW Health Integrative Medicine Clinic. Diana has practiced mindfulness meditation since 2002 and has been an adult educator for over twenty years. She has an interest in the integration of mindfulness in living with chronic illness, mindful parenting and smoking cessation.


Space is limited to 30 participants. If you'd like to attend, please email Lisa Lanting.

Published July 22, 2015.

Help us grow veggies and herbs at Truax and Downtown

This week, the Horticulture Club planted sweet basil seeds, which are happily germinating on a sunny windowsill.


Imagine having a garden at every campus where you could walk outside and pick fresh veggies, herbs, and fruits for your lunch. What would you like to pick and eat?


We need help now and over the summer!


If you are willing to help with the gardens on campus, please come to our weekly meeting:


Garden Planning Meeting (Horticulture Club)

  • Day: Wednesdays
  • Time: 12:00 - 1:00 p.m. (just drop in anytime and stay as long as you can)
  • Location: Room 131 of the Health Education Building

In future weeks we will plan the layout of the gardens and start growing herbs, tomatoes, peppers, cucumbers, cabbage, broccoli, cauliflower, and other veggies.


Get Notifications of Events & Volunteer Opportunities:

  • Join the email list - send email
  • Join the Facebook Group - you must request to join the Horticulture Club after logging into Facebook


Contact Lisa Lanting

Published April 1, 2015.

Free "Intro to Meditation" course starts April 14

Calling all busy minds! Learn how to rewire your brain's stress response system through awareness of breath, body, sounds, and emotions. Dan Harris calls this hacking your brain's default mode

Even busy kindergarteners can do this! This new 4-minute video "Just Breathe" shows how kids and adults of all ages can benefit from taking a moment to breathe. 

Free Introduction to Meditation Course:

  • Dates: April 14 to May 5 on Tuesdays
  • Time: 4 to 5:30 p.m.
  • Location: Board Room of Administration building, AB122, Truax campus
  • Facilitator: Lisa Lanting
  • How to Register: Please complete this web form by April 10

If you can't make it in person, you can also take this course online through Tergar.

About This Course:

This is not a religious course; we will be learning and practicing a technique to improve well-being. These are similar skills that you would learn in mindfulness-based stress reduction or "relaxation" training. 

In this course we will view and discuss videos and materials provided by the Tergar Learning Community. This is open to anyone with a valid OneCard (students and employees). 

Meditation awakens us to the joy of the present moment. In this four-part course, we will explore what meditation is and how to get started. It’s not as hard as you think. You don’t have to be Buddhist to meditate. You don’t even have to be religious. All you need is a sincere desire to open your heart and mind to the present moment. This course is open to people of all faiths, as well as both beginning and experienced meditators.

In this course we will explore:

  • How to get started
  • How to meditate using sound, breath, and awareness
  • How to work with difficult emotions in meditation

Please contact Lisa Lanting.

Published March 31, 2015. Updated April 1, 2015.

Spring II yoga courses start March 24

The Fitness, Health and Recreation department is offering Spring II yoga courses from March 24 to May 7 on Tuesdays and Thursdays. 

If you have never tried yoga or are curious, there will be free courses on March 24 and March 26. Anyone is welcome to join either or both classes. 

You have the option of taking courses from:

  • 11:30 a.m. to 12:30 p.m.
  • 4:30 to 5:30 p.m. 

Visit our Madison College Group Fitness Classes website for more details and to sign up.

Published March 20, 2015.

Vision insurance: same benefit, different name

Superior Vision out of California has recently acquired Vision Plans of America (VIPA), our voluntary vision insurance provider. 

Madison College's voluntary vision insurance plan has not changed, but those who are enrolled will receive new insurance cards and will see "Superior Vision" listed in the Benefits section of Workday.

If you haven’t received your new card yet, please contact Superior Vision at (800) 507-3800 or 

This benefit is available for Part-Time PSRP, Full-Time PSRP, Full-Time Faculty, and Administrative Staff. The open enrollment period for voluntary vision insurance is held in November every year. 

Please visit the Voluntary Vision Insurance page to learn more about this benefit, search for a provider and see rates and coverage details.

Contact Laurie Popp

Published March 4, 2015. Updated March 6, 2015.

New mindfulness practice groups in three buildings

By popular request, Madison College has launched free mindfulness practice groups in three buildings this semester.

Please join us if you are interested in:

  • Improving your own well-being and connecting with your “mindful center
  • Benefiting others at Madison College by planting seeds of peace and kindness

These group meetings are free and open to anyone who is interested – employees, students, retirees and visitors. No RSVP required. 

Mindfulness simply means focusing your attention on the present moment. We practice this by following our breath, noticing our thoughts and emotions and listening to our bodies. Regular practice can have a powerful effect on stress response, healing, energy level, learning, mood, sleep and relationships.

Here is the current schedule starting Feb. 12:

Guided mindfulness practice groups (with a leader):

  • Mondays – 12:30 to 1 p.m., Health Education Building, Truax, Room 131
  • Tuesdays – 3:20 to 3:40 p.m., Downtown Campus, Room D302
  • Thursdays – 2:30 to 3 p.m., Truax Student Lounge, Room C1423B

Silent meditation practice groups (quiet individual practice):

  • Mondays – 11:30 a.m. to 12 p.m., Reflection Room via Student Life, C1420
  • Mondays – 1 to 1:30 p.m., Health Education Building, Truax, Room 131
  • Thursdays – 3 to 3:30 p.m., Truax Student Lounge, Room C1423B

If you can’t make it at those times, try out some of the free guided meditations on our Mindfulness Practice page.

We are still looking for volunteers to lead groups at South, West, Portage, Reedsburg, Fort Atkinson and Watertown. Please contact Lisa Lanting if you’d like to create a group at these campuses. 

Please contact Lisa Lanting

Published February 5, 2015. Updated February 6, 2015.

Couch to 5K starts on Feb. 13 at Truax

Madison College will hold another guided Couch to 5K program this Spring at Truax. This program is a gentle introduction to getting active. The training will start by alternating between walking and running to slowly build strength and endurance. At the end of the nine-week program, you will be prepared to run the Madison College Spring 5K race.  

The group meets once per week and you will need to complete two other weekly trainings on your own. All fitness levels are welcome. No running experience necessary. 

What: Nine-week walking and running program
When: Fridays from Feb. 13, to April 10, from 11:30 a.m. to 12:30 p.m.
Who: For anyone who wants to get active. The program is led by Coach Rebecca Price. 
Where: We will start in Room A101Q across from the Gourmet Dining Room
Why: Boost energy, confidence and overall fitness
How: Register online by Feb. 11 at 

Cost for employees and students is $29 (excludes 5K Race fee) 

Contact Lisa Lanting.

Published February 3, 2015. Updated February 4, 2015.