Virtual Wellness Wednesdays

Virtual Wellness Wednesdays

The Healthy Campus Initiative (HCI): B-Healthy is here for you. While we move forward together, our goal is still to provide quality information and activities for our campus community to maintain a healthy lifestyle and mindset amid all the uncertainty. Knowing that everyone is in a different place with concerns, limitations and perspectives — we are aiming broadly.

Below is a list of resources that are offered every week, and you can search by week to explore upcoming and past wellness events. Check out the Activity Library at the bottom of the page for past events, links to online classes, and other resources! This page is routinely updated to provide you with up to date events and information.

Webinar Series 

May is Mental Helath Awareness Month and this month's featured webinars highlight a variety of ways to support our own mental health and that of those around us. Be sure to check out the Activity Library at the bottom of the page for past webinars and other featured videos!

Meditation Sessions

Breathe Meditate and Relax Meditation Sessions with Dr. Puja Goyal, Assistant Professor of Chemistry, sponsored by the Employee Assistance Program (EAP). 

As we look to succeed in our personal and professional lives, we rarely look to increase our capacity in the midst of difficult external circumstances. Neither at home nor in school have we learned how to deal with stress, manage our emotions or tap into our full potential.

During these sessions, we will experience a short glimpse of that potential through the practice of powerful breathing exercises and guided meditation. No prerequisites needed!

Find Your Fit

Campus Recreational Services at Binghamton University is hosting free fitness classes for all students, faculty, and staff. Check out the classes offered online and be sure to register through B-Engaged to reserve your spot!

Weekly Wellness Topic

From wellness facts, to special days, to additional ways to promote your personal wellness, check back every week for a new wellness topic and resources!

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Virtual Wellness Wednesdays: by the Week

• Week of May 4
• Week of May 11
• Week of May 18
• Week of May 25

Webinar- Talking to Children about Mental Health from Mindspring Mental Health Alliance | Wednesday May, 4, 1 p.m. - 2 p.m. EST

Meditation Sessions- These weekly meditation sessions will take place via Zoom on Wednesdays from 12:00 until 12:45 p.m. with Dr. Puja Goyal, Assistant Professor of Chemistry throughout the Spring 2022 semester.

Register through the UCTD online calendar. For more information, please contact Mary Ellen Niefer, EAP Coordinator at 777-6650 or at EAP@binghamton.edu.

Find Your Fit- Learn about upcoming events and register through B-Engaged

Weekly Wellness Topic- National Fitness Day (5/4) is an opportunity to inspire and try new ways of becoming fit and healthy! The day is dedicated to everyone: not just health enthusiasts. Step out and try a class that looks interesting. Zumba? Yoga? Yes, try it for a day. Perhaps you only want to get out and stretch. Do it! Maybe you already have a nice routine but want to try something new. National Fitness Day is an excellent way to shake up your routine. Bring a friend while you’re at it! Visit a personal trainer at Campus Recreation and learn more about the importance of physical fitness! 

Webinar- Empowering Loved Ones from Mindspring Mental Health Alliance | Thursday May, 12, 1 p.m. - 2 p.m. EST

Meditation Sessions- These weekly meditation sessions will take place via Zoom on Wednesdays from 12:00 until 12:45 p.m. with Dr. Puja Goyal, Assistant Professor of Chemistry throughout the Spring 2022 semester.

Register through the UCTD online calendar. For more information, please contact Mary Ellen Niefer, EAP Coordinator at 777-6650 or at EAP@binghamton.edu.

Find Your Fit- Learn about upcoming events and register through B-Engaged

Weekly Wellness Topic- Restricting yourself from your favorite foods can be difficult. That is why we celebrate National Eat What You Want Day (5/11)! On this day, people are encouraged to treat themselves by giving in to their sweet tooth, carb-loading without having a marathon to run, and eating breakfast for dinner. The media constantly bombards us with images of the perfect body, and it seems like every week we’re told about something else that’s not good for us. Add to that all the health food fads that come and go, it’s no surprise we get so worried. But on Eat What You Want Day, no one can tell you what NOT to eat.

Webinar- Dealing with Difficult People in the Workplace from Mindspring Mental Health Alliance | Monday May, 23, 12 p.m. - 1 p.m. EST

Meditation Sessions- These weekly meditation sessions will take place via Zoom on Wednesdays from 12:00 until 12:45 p.m. with Dr. Puja Goyal, Assistant Professor of Chemistry throughout the Spring 2022 semester.

Register through the UCTD online calendar. For more information, please contact Mary Ellen Niefer, EAP Coordinator at 777-6650 or at EAP@binghamton.edu.

Find Your Fit- Learn about upcoming events and register through B-Engaged

Weekly Wellness Topic- It's time to truly embrace the start of summer with National Barbecue Month. This month encourages us to break out our special recipes and get some mouthwatering deliciousness started. Whether you prefer charcoal, wood, or gas, barbecuing is fundamentally a slow cooking method over indirect heat. While the type of protein and seasonings vary, each part of the country specializes in their own flavors and sauces. From sweet to spicy, techniques range from region to region and state to state. With Memorial Day approaching, it's the best time to improve your grilling skills and discover delicious recipes to have a happy and healthy barbecue!

Webinar- Common Family Reactions to Mental Illness from Mindspring Mental Health Alliance | Thursday May, 26, 1 p.m. - 2 p.m. EST

Meditation Sessions- These weekly meditation sessions will take place via Zoom on Wednesdays from 12:00 until 12:45 p.m. with Dr. Puja Goyal, Assistant Professor of Chemistry throughout the Spring 2022 semester.

Register through the UCTD online calendar. For more information, please contact Mary Ellen Niefer, EAP Coordinator at 777-6650 or at EAP@binghamton.edu.

Find Your Fit- Learn about upcoming events and register through B-Engaged

Weekly Wellness Topic- Did you know that the Friday before Memorial Day is National Don’t Fry Day (5/27)? The goal of National Don’t Fry Day is to raise awareness of all the risks of overexposure to the sun. It is important for everyone to remember to use sun protection and sun safety practices. Unfortunately, skin cancer is increasing in the United States, and the American Cancer Society estimates that one American dies every hour from skin cancer. The risk for ultraviolet (UV) damage to the skin increases as we spend more time enjoying the outdoors now that warmer weather is upon us. Using a good sunscreen of SPF 30 or higher, wearing sunglasses and a wide-brimmed hat are a few ways to get started with sun safety!

 Activity library

• Virtual Classes

  Get some R&R: Recover and rejuvenate with Campus Recreation

  Spending too much time sitting? It’s time to work out the kinks! This class will incorporate the principles of self-myofascial release, movements to improve mobility and energizing stretches to help your body recover and feel rejuvenated.

  Healing through restorative yoga with Campus Recreation 

  Come reclaim space, ease muscle tension, soothe frayed nerves and invite relaxation into your body in this quiet, simple, almost delicious practice. Restorative yoga works deeply into the body, targeting connective tissues — ligaments, joints, bones and the deep fascia network of the body. Positions are held for longer periods of time, allowing rejuvenation and energy to flow through the body.

  Beginner at-home weight workout with Campus Recreation 

  No weights? No problem. Strength training is a vital component for your overall health. You will learn creative ways to incorporate resistance training at home, even if you don’t have hand weights readily available. This 45-minute class is a beginner program, but appropriate for all fitness levels.

  Smile meditation with Campus Recreation 

  A smile, the universal language of love, is fused with mindful meditation to rejuvenate, heal and nurture us from the inside out. Bring that smiling energy within in this 30-minute session.

  FIT-30 with Campus Recreation

  FIT-30 is a small group training class focused on the utilization of functional movement and equipment, all in 30 minutes. This dynamic program combines intervals of cardio drills and strength training to improve endurance, burn calories and build lean muscle. Whether you’re in a gym, outside, or at home, you can create your own FIT-30 workout. 

  Put on a Happy Qi Face with Campus Recreation

  A smile, the universal language of love, is fused with mindful meditation to rejuvenate, heal and nurture us from the inside out. Bring that smiling energy within in this 30-minute session.

  Yoga for every body with Campus Recreation

  Come reclaim space, ease muscle tension, soothe frayed nerves and invite relaxation into your body in this quiet, simple, almost delicious 30-minute yoga practice.

  Meet at the Barre with Campus Recreation

  Time to belly up to the Barre — the ballet Barre, that is. This 45-minute Barre class can easily be done at home with minimal to no equipment. Barre class infuses principles of ballet, yoga and Pilates to bring you a workout focused on shaping your muscles while increasing your core strength and flexibility.

  Tranquil transformation through Qigong

  Experience the almost magical transformation to tranquility as we explore the effortless flow of easy-to-follow Qigong movements. This practice can balance your well-being, improve your circulation, promote a peaceful mindset and boost your immune system, leaving you with a serene spirit that is rooted and centered, all in 20 minutes.

• Stretches

  Standing cat cow stretch

  Standing behind your chair for balance, place your hands gently on the back of your chair. Inhale as you expand your chest and tilt your head forward, arching your low back, exhale as you round your back, tuck your chin to your chest and tuck your tailbone under. Complete 5-10 cycles of these movements with your breath.

  Seated figure 4 glute stretch

  Sitting at the edge of your chair, cross one ankle over the opposite thigh. With an elongated spine, lean forward until you feel the stretch in your hip. Hold and then release. Switch sides.

  Upper back release

  Sitting tall in your chair cross one arm over the other and bring the palms of the hands together as your reach forward (as if you were diving into a pool). Let your shoulder blades round and your chin tuck as you reach as far out in front of you as you can. Hold for a few seconds and release.

  Lateral side bend

  Sitting tall in your chair, reach one arm up overhead and exhale as you bend to the side. Keep your shoulders stacked and your hips firmly planted in your chair throughout the stretch.

  Overhead shoulder stretch

  Sitting tall in your chair, interlace your fingers and reach overhead. Reach your arms upwards and bring your shoulders all the way up towards your ears. Keeping your arms extended overhead, release your shoulders and lengthen your neck.

  Chest opener

  Sitting tall at the edge of your seat, grab the back or sides of your chair. Lift your chest up and tip your head gently backward, hold for one breath and return to the start.

  Seated leg lifts

  Sit tall in your chair with both knees bent. Extend one leg, flex your foot (with your toes pointing to the ceiling) and gradually raise that leg up. Lower your leg slowly and repeat. Switch legs and repeat on opposite side.

  Standing leg lifts

  Stand tall with your hands on your hips or out in front of you, toes facing forward. Lift one leg up and out, while shifting your weight to the standing leg. Pulse for 10 counts. Switch sides.

  Seated twist

  Sit tall in your chair with your feet planted firmly on the ground. Align your feet as well as your knees. Bring your hands to rest on your head behind your ears with elbows pointing out to the sides. Inhale and lift one knee up and off your chair. Exhale and twist your torso to bring your opposing elbow near your your lifted knee. Switch sides.

• Featured Webinars: 2020 - 2021

  August and September 2020- "Staying Calm and Well in the Midst of the COVID-19 Storm: Evidence-based tactics that work!" Webinar Series (parts 1 and 2)

  These sessions will equip you to build important knowledge and skills to sustain well-being during the COVID-19 pandemic. Each session is delivered by expert faculty who provide practical evidence-based tactics and resources. The skills you learn in this series should build strengths to last well beyond the pandemic. You can view the recorded webinars from Part 1 here and be sure to also check out Part 2 of the series. 

  This two-part webinar series is sponsored by The Ohio State University and their Chief Wellness Officer Bernadette Melnyk. Melnyk is also the current President of the National Consortium for Building Healthy Academic Communities (BHAC). 

  The Healthy Campus Initiative: B-Healthy has a strong relationship with BHAC. Binghamton University is an institutional member of the consortium; Mario Ortiz, dean of the College of Nursing and Health Science is a BHAC Board member; and Johann Fiore-Conte, Associate Vice-President of Student Affairs and Chief Health and Wellness Officer is on the BHAC Journal Editorial Advisory Board.

  October 2020- The Health Improvement Program (HIP) from Stanford University

  Stanford University's Health Improvement Program (HIP) "has been working to improve the health of the Stanford community and communities around the world since 1983." We have selected a few pre-recorded webinars to highlight and share during October, which are linked below. Be sure to check out the website for other recorded webinars!

  • "Know Thine Emotional Self: How Emotional Intelligence Lease to Happiness, Success, and Better Relationships"  with Donnovan Yisrael, MA
  • "Empathy and Respect in Action: How Building a Strong Community Boosts Resilience" with Christy Matta, MA
  • "Tools for Healthy Eating Habits" with Jennifer Robinson, PhD
  • "Managing Chronic Conditions with Self-Management Tools" with Neal Kaufman, MD and Katy Plant
  • "Beyond Diet- The Science of the Human Appetite" with Giles Yeo, PhD

  November 2020- Wellbeing Series for Planetary Health from the University of Minnesota's Earl E. Bakken Center for Spirituality & Healing

  This three-part webinar discusses how our health is directly related to climate health and what we can do to help. For the fourth webinar, we featured "Mindfulness Trends in the Workplace" held in September 2020.

  • "Wellbeing Series for Planetary Health • Part One" with Dr. Katherine Wilkinson and Craig Minowa. This episode introduces participants to the ways that we interact with our environment and how this relationship shapes our well-being.
  • "Wellbeing Series for Planetary Health • Part Two" with Teddie Potter, PhD, RN, FAAN, Leah Prussia, DSW, LICSW, SEP, and Vishnu Laalitha Surapaneni, MD. This session includes a panel discussion regarding steps to take to improve planetary and human health.
  • "Wellbeing Series for Planetary Health • Part Three" featured community organizations that are working towards improving planetary health. Leaders also share ways that participants can get involved and work to support these efforts.
  • "Mindfulness Trends in the Workplace" with Alex Haley, JD, MBA and Mariann Johnson focuses on ways to promote mindfulness programs in the workplace. Using evidence-based studies, the webinar discusses ways that have been shown to improve employee well-being.

  December 2020 and January 2021-  Stay Calm and Well Webinar Series Part 3: Evidence-based strategies to beat the winter blues! sponsored by The Ohio State University and their Chief Wellness Officer Bernadette Melnyk.

  • "Beating the Winter Pandemic Blues" with Bernadette Melnyk, PhD, APRN-CNP, FAANP, FNAP, FAAN, University Chief Wellness Officer and Shannon Carter, MS, Family and Consumer Sciences Educator from Ohio State Extension in Fairfield County.
  • "Beating the Blues with Exercise" with Misty Harmon, MS, Family and Consumer Sciences Educator from Ohio State Extension in Perry County.
  • "The Winter “Blues” versus Depression: Effective Prevention Strategies" with Bernadette Melnyk, PhD, APRN-CNP, FAANP, FNAP, FAAN, University Chief Wellness Officer
  •  "Beating the Blues by Unplugging" with Jenny Lobb, MPH, Family and Consumer Sciences Educator from Ohio State Extension in Franklin County.
  • "Beating the Blues with Humor" with Lorrissa Dunfee, MS, Family and Consumer Sciences Educator from Ohio State Extension in Belmont County.
  • "Beating the Blues through Connection" with Jami Dellifield, MA, Family and Consumer Sciences Educator, Ohio State Extension in Hardin County.

  February 2021- Worksite Wellness Virtual Workshop Series from the Vermont Department of Health. 

  • "Supporting Remote Employees - Balancing family and work" with Natalie Glynn, Let's Grow Kids & Alyssa Pelow, Adaptiva HR. Learn more about family-friendly workplaces and how to support employees with families during this time!
  • "Building Psychological Safety and Wellness at Work" with Ross Gibson, Chief Operations, Employee Benefits Practice at The Richards Group. Learn more about how to identify and increase psychological safety & wellness within our organizations.
  • "Food Insecurity and Social Needs Among Employees—How employers can help" with Connie Beal, United Way of Northwest Vermont & Suzanne Kelley, Vermont Department of Health. While this workshop has information specific to Vermont, it does include resources for all employers and might spark some new ideas!
  • "A Connected Workplace - Taking action against stress, loneliness and depression" with  Tiffany Pierce M.D. , M.S., Cigna Health Care. Learn how to help employers identify the causes of loneliness, the implications to employee health, and identify solutions that businesses can activate to create a more inclusive and connected workplace.

  March 2021- University of Alabama Wellness and Work-Life Webinar Series. These webinars have all been pre-recorded and can be found on the program's YouTube Channel along with other past webinars!

  • "Supermarket Solutions for Healthy Living", with Katie Hammer, University of Alabama CPD Student. Learn tips for making a grocery store trip more efficient, how to navigate the store, where to find the healthiest options, and how to read a nutrition label.
  • "Lets Talk: Getting Your Best Night's Sleep" with Dr. Josh Eyer and Dr. Pat Carter where they discuss how you can improve the quality and duration of your sleep to wake rested and ready for the day.
  • "Let's Talk: Motivating Yourself for Life Changes" with Dr. Josh Eyer learn how to be successful in making changes in your life.
  • "Lets Talk: Building Better Relationships at Work and at Home" with Dr. Josh Eyer and Dr. Carly Downs. Learn methods to help you communicate effectively and build better relationships with coworkers and family members.
  • "Let's Talk: Emotional Expression and Technology" with Dr. Eyer joined by Dr. Karly Downs, Asst. Professor and Clinical Director of Marriage & Family Therapy Program and Meagan Bennett, OIT Director of Customer Relations, to discuss interacting through media and technology.

  April 2021- Stay Calm and Well Webinar Series Part 4: Evidence-based strategies that work sponsored by The Ohio State University and their Chief Wellness Officer Bernadette Melnyk.

  • "Lessons Learned from Centenarians: Evidence-based Tactics that Lead to High Quality Longevity" with Bernadette Melnyk, PhD, APRN-CNP, FAANP, FNAP, FAAN, University Chief Wellness Officer and Vice President for Health Promotion.
  • "Overcoming Pandemic Paralysis" with Shannon Carter, MS, Family and Consumer Sciences Educator, Ohio State Extension in Fairfield County.
  •  "Say Goodbye to #Quarantine15!" with Jenny Lobb, MPH, RDN, Family and Consumer Sciences Educator, Ohio State Extension in Franklin County.
  • "Gardening as a Self-Care Practice" with Patrice Powers Barker, CFLE, Family and Consumer Sciences Educator, Ohio State Extension in Lucas County.

  May 2021-  Stay Calm and Well Series (Part 4) Evidence-based strategies that work!sponsored by The Ohio State University and their Chief Wellness Officer Bernadette Melnyk. The last two webinars featured are from The Mary Christie Institute, and Harvard University. 

  • "Sustainability at Home" with Courtney Woelfl, M.Ed, Family and Consumer Sciences Educator, Ohio State Extension in Cuyahoga County.
  • "Saving for Vacation" with Melissa Rupp, M.Ed, Family and Consumer Sciences Educator, Ohio State Extension in Fulton County
  • Faculty's Role in Student Mental Health presented by The Mary Christie Institute. 
  • "College Students and Mental Health: Confronting an Emerging Crisis" presented by Harvard University.
• Featured Webinars: 2021 - 2022

  September 2021- We started off the new academic year featuring: Rejuvenate and Renew: Part V of the Stay Calm and Well Webinar Series. This six-part series, brought to you by the Chief Wellness Officer and Buckeye Wellness, will focus on strategies and best practices to help you rejuvenate and refresh after a difficult 18 months.

  • "Rejuvenate 2021-2022: Brief Evidence-based Strategies for Renewed Energy and Joy" with Bernadette Melnyk, PhD, APRN-CNP, FAANP, FNAP, FAAN, University Chief Wellness Officer and Vice President for Health Promotion

  October 2021- "Rejuvenate and Renew: Part V of the Stay Calm and Well Webinar Series"

  • "Redirecting Purpose" with Jodie Leister, MSed, LPCC-S, CEAP, Psychiatric Counselor, The Ohio State University Employee Assistance Program
  • "Money Matters" with Kristina Glaspell, Employee Banking Specialist, Huntington National Bank
  • "Rejuvenate Your Passion for Extraordinary Living" with 
    Brenda Buffington, EdD, Executive Director, Health Athlete Program, Program Manager, Buckeye Wellness and Josh Winn, MS, Program Manager, Buckeye Wellness
  • "Stop Dieting and Start Living with Intuitive Eating" with 
    Gina Forster, MS, RDN, LD, Assistant Director of Nutrition, Student Life Dining Services

  November 2021- We started off the month with the last video of Rejuvenate and Renew: Part V of the Stay Calm and Well Webinar Series from The Ohio State University. We then highlighted a number of videos to close out the month from Ohio University's Bobcat Well-being Webinar series

  • "Motivation: Strategies to Embrace the Holidays and Flourish in Life’s Unpredictable Moments" with Amanda Fox, Health and Wellness Coach, The Ohio State University Health Plan
  •  "Measuring Progress Without Weighing Yourself" from Ohio University's Bobcat Well-being Webinar series. 
  • "Meal Prepping for the Full-Time Student" from Ohio University's Bobcat Well-being Webinar series. 
  • "How Much Water Should You Really Be Drinking?" from Ohio University's Bobcat Well-being Webinar series. 

  January 2022- The past year has been quite stressful and hectic for everyone. Consider January as an opportunity to reset, refocus and refresh before the new semester begins. Self-care looks different for everyone. What works for some, may not work for others — that’s okay! How do you define self-care? What does it look like for you?

  This month, we featured some TEDxTalks that focus on the importance of self-care, and how we can better incorporate it into our daily routines.

  • Self care: what it really is | Susannah Winters | TEDxHiltonHeadWomen
  • Why self care isn’t selfish | Jessica Brubaker | TEDxGrandCanyonUniversity
  • The Missing Ingredient in Self Care | Portia Jackson-Preston | TEDxCrenshaw
  • How to turn busy into balance | Sara Cameron | TEDxTemecula

  February 2022- Well-being Talk Series from Ohio University Well-Being & Recreation.

  • Well-being Talk Series #1: Fueling Your Sense of Achievement: Colleen Murnane
  • Well-being Talk Series #2: Instilling a Sense of Purpose: Nick Williams
  •  Well-being Talk Series #3: Building Healthy Relationships: Yohannes Berhane
  • Well-being Talk Series #4: Developing Personal Resilience: Baron Miller, LCDR, CHC, USN

  March 2022- Featured videos from Ohio University Well-Being & Recreation

  • Being Careful with Caffenation with Rachel Mangold, BA, CPT
  • Overcoming Your Imposter Syndrome with Rachel Mangold, BA, CPT
  • How Non-Exercise Activity Contributes to Fat Loss with Rachel Mangold, BA, CPT
  • The Role of Body Positivity in Fitness Recreation with Rachel Mangold, BA, CPT
  • Is Multi-Tasking a Myth? How To Be More Productive With Your Time with Rachel Mangold, BA, CPT

  April 2022- Featured TED Talks

  • Got a Meeting? Take a Walk | Nilofer Merchant | TED2013
  • Why dieting doesn't usually work | Sandra Aamodt | TEDGlobal 2013
  • It's impossible to have healthy people on a sick planet | Shweta Narayan | Countdown Summit
  • Why great leaders take humor seriously | Jennifer Aaker and Naomi Bagdonas | TEDMonterey