MC Wellness

A low-impact, medium-paced class focusing on breath, proper alignment, and controlled movement to improve posture and balance. This full-body workout emphasizes core strengthening while increasing joint mobility, spinal flexibility, and overall muscle tone.

Noon–12:40 p.m. or recorded

Registration for all classes closes 30 minutes before the class starts. You will receive the class link 15 minutes prior. If you are not able to attend the live class but would like to receive the recording, you must register before class begins. Recordings will be available for 24 hours.

Stretch Movement Break 
Includes movements and stretches from the Arthritis Foundation to increase mobility, help your joints, and support your overall well-being.

3–3:15 p.m.
Join Zoomnew window Meeting
Meeting ID: 874 277 9389 

Stretch and Unwind 
Gentle stretching and meditation to help you destress and relax. Join for any duration that fits your schedule.

4–4:30 p.m.
Register herenew window for Zoom link or recording.

Yoga 
A relaxing yoga class. For all levels.

Noon–12:45 p.m. 
Register herenew window.

Stretch Movement Break
Includes movements and stretches from the Arthritis Foundation to increase mobility, help your joints, and support your overall well-being.

3–3:15 p.m. 
Join Zoomnew window Meeting
Meeting ID: 874 277 9389

Stretch Movement Break
Includes movements and stretches from the Arthritis Foundation to increase mobility, help your joints, and support your overall well-being.

3–3:15 p.m.
Join Zoomnew window Meeting
Meeting ID: 874 277 9389

Full-Body Circuit Workout 
Join Megan Cooperman for a variety of exercises you can do on your own. All supplies provided. Sneakers recommended.

3:45–4:30 p.m., CT S108. Ends on August 18.

Mindfulness and Movement Series
Discover inner calm and physical wellnes through guided sound meditation, gentle yoga, and mindful movement practices. For all levels. Mats provided.

3:45–4:30 p.m., CT S108. Begins September 25 with sound meditation. Yoga starts October 2.

Tone and strengthen your whole body. All equipment will be provided. You are welcome to bring your own mat.

Pickleball
A fun paddle sport combining elements of tennis, badminton, and ping-pong. All levels welcome. Equipment provided. Contact Megan Cooperman for lessons or to schedule court time.

Noon–2 p.m., Outside tennis /pickelball courts (weather permitting)

Yoga 
A  relaxing yoga class. For all levels.

12:15–1 p.m., Paul Peck Academic and Innovation Building (PK) 106

Weights and Strength Training 
Build strength and endurance with this dynamic weight training class designed to challenge all fitness levels.

Yoga 
A  relaxing yoga class. For all levels.

12:15 p.m., Paul Peck Academic and Innovation Building (PK) 106

Pickleball 
A fun paddle sport combining elements of tennis, badminton, and ping-pong. All levels welcome. Equipment provided. Contact Megan Cooperman for lessons or to schedule court time.

11:15 a.m.–1:30 p.m., Physical Education Center (PE) 137A

All other summer dates played outdoors, weather permitting. Please register with Megan Cooperman to receive updates and cancellation notices.

An all-levels strength class.

Aqua Fitness 
A shallow aqua fitness party that includes cardio, strength, and core. Aqua buoys (weights) and tools will be provided.

What you will need: Swimsuit or swim top and shorts. Aqua shoes recommended, but not required. Bring Your Own Towel (BYOT).

5:15 p.m., Physical Education Center (PE) Pool

Cardio Dance Party 
Start your weekend on a high note and join this easy-to-follow dance fitness class using various dance styles such as ballroom, pop, Latin, and more. Optional weights will be used for a short portion of the class.

12:15 p.m., Physical Education Center (PE) 121

Basketball
A team sport played on an indoor court where players score by shooting a ball through elevated hoops. Casual pickup games for all skill levels. Bring your own water and athletic shoes. No instruction provided.

1:15–2:15 p.m., Physical Education Center (PE) 137A

Full Body Circuit 

Boost your fitness with a full-body circuit class that combines cardio, strength, and endurance exercises for a total-body workout.

3:45–4:30 p.m., Pavilion Four (P4) Open Fitness Center

No class(es)

This class is a whole-body workout that includes cardio, core, strength, and toning exercises. For all levels. 

Resources for quitting smoking, reducing alcohol use, and substance recovery:

• Alcoholics Anonymousnew window
• American Cancer Society: Great American Smokeout Tools and Resources
• CDC: Tips from Former Smokersnew window
• Cleveland Clinic: Cannabis Use Disordernew window
• Cigna: Quitting Smokingnew window
• Cigna: Vapingnew window
• DEA Resources Guide (PDF, )
• QuitAssist®new window
• Substance Abuse and Mental Health Services Administrationnew window  
• Smoking Cessation: Proven Ways to Kick the Habitnew window

At MC, we are dedicated to supporting your success. Through the Wellness Educational Assistance Program (EAP) and Professional Development Assistance Programnew window, active employees eligible for the EAP or PDAP can receive reimbursement for attending wellness classes, such as gym memberships and Weight Watchers, with a minimum requirement of ten (10) sessions per month or 75% participation.  

The maximum reimbursement amount for all activities is $50.

*Special membership rates are available to MC employees and retirees. If you are using a wellness app or participating in a wellness or fitness program that is not on this list and would like to know if it is eligible for EAPnew window reimbursement, please contact Megan Cooperman.

Access professional support and mental health resources:

• A Practical Guide to Coping with Grief (PDF, )
• CDC How Right Now Tool Kitnew window
• Cigna: Behavioral Mental Health Virtual Care (PDF, )
• Cigna: Behavioral Virtual Providers (PDF, )
• Cigna: Brightline Overview (PDF, )
• Cigna: How to Find a Behavioral Well-being Provider (PDF, )
• How to Recognize and Reduce Anxietynew window
• Kaiser: Self-care Apps (PDF, )
• MC CARES Faculty and Staff Assistance Program (FSAP)
• National Alliance on Mental Illness (NAMI)new window
• National Mental Health Hotline: 988new window 
• Resources for Mental Health in Montgomery Countynew window
• Resources for Resilient Wellbeing by Dr. Rick Hansonnew window

Find your calm with guided meditations and mindfulness tools:

• Breathe2Relax - Free Breathing Appnew window
• Cigna: Mindful and Meditation Podcastsnew window
• Cigna: My Mindful Month (PDF, )
• Cigna: Self-Care Tool Kit (PDF, )
• Kaiser: Audio Meditations for Healthnew window
• Kaiser: 5 Step Guide to Self-care (PDF, )
• Marconi Union, Weightless - 8-Minute Anxiety-Reducing Songnew window
• Mindful Self-compassionnew window
• Topics for Personal Growthnew window
• UC San Diego Center for Mindfulness: Guided Audio for Stress Reductionnew window
• Virtual Calming Roomnew window
• Wednesday Meditations with Dr. Rick Hansonnew window
• Yoga Videos with Willow Street Yoganew window

Support your physical wellness journey:

• American Diabetes Associationnew window
• American Heart Associationnew window
• Cigna: Foodsmart  (PDF, )
• Cigna: Know Your Lemons - Breast Cancer App  (PDF, )
• Giant Food: Healthy Livingnew window
• Kaiser: Medical Weight Loss (PDF, )
• Kaiser: One Pass Select Affinity Fitness (PDF, )
• National Institute on Aging new window
• OMADA for Cigna (PDF, )
• Orange Theory Free Fitness Videosnew window
• Smoking Cessation Resourcesnew window
• YMCA Free Fitness Videosnew window
• Yoga Videos with Willow Street Yoganew window

MC Employees must complete the Wellness Enrollment Form new windowto access the wellness program.

Yes, all employees, spouses, and retirees must complete wellness registration forms annually at the beginning of each academic year in late August.

Spouses may participate after completing the registration/waiver form. Children may not participate in the wellness program.

MC allows up to 1.5 hours per week for wellness activities. Staff are encouraged to participate a minimum of three days per week. To use duty time for wellness activities, you must:

• Complete a Staff Request for Wellness Activities Form (PDF, ) approved by your supervisor.

• Match duty time with an equal amount of non-duty time.

• Limit wellness sessions to one (1) hour maximum, including travel and changing time.

No more than half of your total wellness time may be release time.

To obtain access to the fitness centers on campus during their operating hours, employees, spouses, and retirees must complete an MC fitness center (DSE Rec) form. This form can be provided upon request after registering for MC Wellnessnew window.

Prior to visiting an on-campus fitness center, please verify that your registrationnew window is complete.

To request reimbursement, active employees should create an expense report in Workdaynew window.  Attach documentation of attendance (e.g., for gym memberships, attendance must be at least ten times in a month; for studios or class packs, 75% of the offering must be utilized) along with proof of payment.

For further assistance, please contact Megan Coopermannew window.

Yes, active employees may submit reimbursement requests for multiple wellness opportunities. Please provide proof of usage and payment for each opportunity, noting that the reimbursement limit is a maximum of $50 per activity.

Expense reports for wellness EAP reimbursements are approved at the beginning of the month following your submission. For example, September requests are approved in October. Reimbursement is processed within 2–4 business days, depending on the bi-weekly payroll schedule. If you have direct deposit, the reimbursement will be deposited separately into your bank account on record. To check your request status, search "My Expense Reports" in Workday.new window

No, enrollment fees are not eligible for reimbursement. However, you can receive reimbursement up to $50 per month for membership dues and class packs.

Yes, the wellness EAP reimbursement is considered part of your salary and is subject to taxation. The amount is taxed quarterly. You can find more information on the Educational Assistance Program (EAP) and Professional Development Assistance Program (PDAP) webpagenew window. 

According to IRS regulations, wellness prizes totaling $25 or more per employee are considered taxable income and are taxed quarterly. For more information, vist the Educational Assistance Program (EAP) and Professional Development Assistance Program (PDAP) new windowpage. If you prefer lower-cost prizes, contact Megan Cooperman for assistance.

Yes, you can hire wellness staff as your personal trainer outside the College campus, provided you meet certain conditions. You will be responsible for the terms and payment arrangements and enter into this agreement at your own risk. Note that campus facilities may not be used for personal training.

Yes, aqua fitness classes are held Thursday's at 5:15 p.m at the Rockville Campus. If you cannot attend tand would like a personalized aqua fitness workout plan, contact Megan Cooperman.