Self-Care is an Investment in YOU!

Your UVA Journey Starts Here

Join a welcoming, practical program for early-career professionals and new UVA employees to build community, gain workplace readiness, and understand UVA-specific benefits.

• 6-month program
• Monthly 60-minute hybrid sessions
• Optional additional social activities
• To register or ask questions, please contact Beth Frackleton, UVA Occupational Health

Early Career Professionals @UVA

Sign Up Today to:

• Build friendships and professional networks
• Learn about UVA benefits: health, retirement, perks
• Strengthen workplace essentials and professional confidence
• Enjoy optional social activities to help you set down roots in Charlottesville

About the Program

Early Career Professionals @UVA is designed to empower staff and early-career professionals with essential life and workplace skills. Over six months, you'll blend personal development, professional readiness, and practical knowledge of UVA-specific benefits – so you can thrive at work and in Charlottesville.

What You'll Gain

For Participants

• Know where to find resources and how to get started
• Confidently transition into your role with professionalism
• Learn important things like benefits and self-care
• Feel more connected to peers at UVA—address loneliness

For Managers

• Better retention and happier, more connected staff
• More effective workers with solid workplace readiness skills
• Improved workplace integration and professional foundations
• Thriving employees with the essentials needed to succeed

Program Details

• Format: Monthly 60-minute session with optional social gathering after hours
• Structure: Lecture + Interactive Workshop + Takeaway Tools
• Audience: New to Charlottesville or UVA; new graduates on their own for the first time; may be looking to build friendships
• Meet When: Late afternoon (4–6 pm), hybrid; plus one social activity (optional for presenters)

Monthly Schedule

Month 1 (January 28, Wednesday, 4-5 p.m.): Social Connections & Community

• In person (depending on sign-ups) — Facilitator: Lela Garner, UVA Young Professionals Network
• Building friendships and professional networks
• Navigating social life at UVA
• UVA Employee Discount Program
• Activity: Hike or happy hour (pay your own way) with activity

Month 2 (February 25, Wednesday, 4-5 p.m.): Professional Career Development

• Facilitator: Liz Menter, UVA HR Career Navigation
• Resume building, networking, and professional development
• Career Navigation resources and tools
• Education benefits: how to request and use the benefit
• Introduction to Learning & Development programs at UVA

Month 3 (March 25, Wednesday, 4-5 p.m.): UVA Benefits Deep Dive & Finances & Retirement Planning

• Facilitator: Erica Wheat, UVA HR Benefits and Leave
• Health, dental, vision, HSA, FSA, and retirement contributions
• How to enroll and maximize benefits
• Budgeting, credit, debt, and savings; UVA retirement plans & matching contributions
• Activities: Benefits comparison & selection worksheet

Month 4 (April 28, Tuesday, 4:30-6:00 p.m.): Nutrition, Weekly Food Prep & Budgeting

• Facilitator: Melanie Brede, UVA Teaching Kitchen
• Balanced eating and physical activity basics
• Meal planning, grocery shopping, and batch cooking
• Cost-saving tips and UVA dining options
• Activity: Prepare a meal with a budget

Month 5 (May 27, Wednesday, 4-5 p.m.): Knowledge Sharing: Learning & Professional Development at UVA

• Facilitator: Liz Menter, UVA HR Career Navigation
• Moderated online discussion on learnings from UVA HR Learning & Development offerings taken between February and May

Month 6 (June 24, Wednesday, 4-5 p.m.): Physical Health & Maintenance

• Facilitators: Jackie LeBeau, UVA Rec, and Matt Fritts, UVA Hoos Well)
• Fitness for busy schedules: movement with minimal time & equipment
• Sleep hygiene & recovery: strategies for better rest
• Activity: Create a weekly wellness tracker (hydration, movement, sleep, mood)

Curriculum at a Glance

• Social Connections & Community: Build friendships & navigate UVA life
• Professional Development: Resumes, LinkedIn, mentorship, education benefits
• Benefits & Finances: Health plans, retirement, budgeting & savings
• Nutrition & Budgeting: Meal planning, batch cooking, cost-saving tips
• Workplace Culture: Communication & expectations
• Physical Health: Preventive care, fitness, sleep hygiene

Sign-Up / Contact

Ready to Join?
Monthly sessions + optional social activities. Hybrid format. Perfect for new grads and early-career professionals setting down roots in Charlottesville.

Sign Up Now | Contact Us
Questions? We’re happy to help you get started and find the right resources.

Who should attend?

• New to Charlottesville and UVA
• New graduates on their own for the first time
• Anyone looking to feel more connected and confident at work

Accessibility & Format

Hybrid monthly sessions with take-home tools and optional social activities. If you need accommodations, please contact Beth Frackleton.

🌟 Join Our Wellness Book Club! 🌟

Are you passionate about wellness and love diving into a good book? Our monthly Wellness Book Club is the perfect place for you! Connect with fellow book lovers monthly via Zoom to explore and discuss wellness-related books in a warm and welcoming environment.

Why Join?

• Make New Friends: Build meaningful connections with like-minded individuals.
• Gain Fresh Perspectives: Enjoy lively discussions and hear a wide variety of viewpoints.
• Deepen Your Understanding: Delve into books with thoughtful questions and analysis.
• Collaborative Choices: Suggest and vote on reading material each month!

📖 Next Book: The Body Keeps the Score, by Bessel van der Kolk

The Body Keeps the Score by Bessel van der Kolk explores how trauma reshapes both the body and brain, impacting emotions, memory, and overall health. It emphasizes that traditional talk therapy alone often falls short, advocating for integrative approaches like mindfulness, yoga, and neurofeedback to help individuals heal and regain control. The book underscores the profound connection between mind and body in processing and overcoming traumatic experiences.

📅 Meeting Schedule:

• Dec. 19 (approximately first 6 chapters), and Jan. 30 (last half of book)
• Time: 12 noon to 1 p.m.

Add this Zoom link to your calendar.

All UVA team members are welcome! Don't miss out on this enriching experience—come be a part of our vibrant book club community! 📚✨

Future Book Review Schedule (based on survey feedback):

• December 2025-January 2026: The Body Keeps the Score, Bessel van der Kolk
• February-March 2026: Choosing Courage, Jim Detert
• April-May 2026: Crushing Doubt, Dan Ratner
• June-July 2026: The Joy of Movement, Kelly McGonigal

Join Our Divorce Wellness Group: A 6-Week Virtual Journey to Healing

Are you navigating the challenges of divorce or seeking to heal from its impact? Our Divorce Wellness Group offers a supportive and transformative 5-week virtual course designed just for you.

Course Highlights

• Self-Care: Learn essential practices to nurture your well-being.
• Confidence: Build and boost your self-esteem.
• Social Connections: Foster meaningful relationships and support networks.

Schedule

• When: Weekly on Tuesdays, 12 noon to 1 p.m., from October 21 - November 18.
• How to Register: Contact Beth Frackleton to sign up or for more information. She will then schedule an orientation session to offer information about the class and prepare you for the journey ahead. In addition, you will have the opportunity for two or more individual coaching sessions, which will be scheduled throughout the 5 weeks at your convenience.

Testimonials from Past Participants

• “Sharing and discussing common challenges in a safe space was incredibly helpful. It was validating and comforting to know I’m not alone.”
• “The group emphasized the importance of self-care, inspiring me to restart my walking program. I’m already seeing positive changes.”
• “One of the best parts of this group is meeting new friends. We plan to stay connected.”
• “I really enjoyed the topics like radical acceptance, co-parenting, and maintaining relationships with family and friends.”

Take the first step towards healing and join our Divorce Wellness Group today!

Take a 10-minute break to refresh your mind and body with this second 8-week series of Micro Health Breaks. Whether you're looking to boost your focus with chair yoga, ease stress with meditation, strengthen your body through low-intensity cardio, or explore the transformative power of mindset shifts and self-care, there's something for everyone. These quick, engaging virtual sessions offer benefits like improved flexibility, reduced anxiety, enhanced energy, and a stronger mind-body connection—perfect for fitting wellness into your busy day!

Click on the date and time below for Zoom links (starting again in the fall, dates TBD) or download the entire series of Micro Health Breaks to your Outlook account using the step-by-step instructions below the schedule. Join whichever Micro Health Break suits your interests and schedule. No registration required, just show up!

Chair yoga

Enjoy the benefits of improved flexibility and circulation, reduced stress, and improved concentration!    

9/15 at 2 p.m.

10/14 at 1:30 p.m.

11/10 at 2 p.m.

Deep breathing exercises

Learn the experience the benefits of deep breathing exercises such as stress reduction, improved immune system and concentration, increased energy, and many more.

9/18 at 3 p.m.

10/16 at 3 p.m.

11/18 at 2 p.m.

Balance Exercises

Improve stability, coordination, and lower body strength.

9/22 at 3 p.m.

10/21 at 1:30 p.m.

Visualization for a Growth Mindset

Learn a guided mental practice to cultivate positive thoughts and feelings, focusing on personal development and learning from experience.

9/25 at 3 p.m.

10/23 at 2:30 p.m.

11/21 at 2 p.m.

Low intensity cardio workout!  

Enjoy the key benefits of a 10-minute low-intensity cardio session such as improved heart health, boost in mood, joint-friendly, and accessible for all!  

9/29 at 2 p.m.

10/27 at 3 p.m.

Body Weight Strength

Build and maintain strength with exercises targeting different muscle groups, modified for different fitness levels.

10/2 at 2:30 p.m.

10/30 at 2:30 p.m.

Meditation for Relaxation

Receive the benefits of calming the mind, reducing stress levels by promoting relaxation and focusing on the present moment.
 
10/7 at 1 p.m.

11/5 at 1:30 p.m.

11/17 at 3 p.m.
 

Mindful Movement
 
Enjoy the benefits of moving in a way that can lower stress and strengthen the mind-body connection.

10/9 at 2 p.m.

11/3 at 3 p.m.

INSTRUCTIONS TO ADD MICRO BREAKS SCHEDULE AND LINKS TO OUTLOOK FOR PC AND MAC

Instructions may vary depending on your mail or calendar software. If the tips below do not work, we recommend trying an internet search for "adding an internet calendar to (your device/software here). HR is unable to provide technical support.

PC Outlook:

1. Copy link address (don’t click on the link): https://outlook.office365.com/owa/calendar/e19b78d2fbc34df5a4176f3f03fdb1c2@virginia.edu/599b0ed2fe4449e6868183c78bed950717219048676436098549/calendar.ics 
2. Click on "Add Calendar" at the top of the calendar page (it may be in a different place depending on which Outlook version you are using).
   • If you get an error message when adding the link under “Add Calendar,” try clicking on the link, which will download it to your computer. You may be asked to “add new” or “import” the calendar at that point; select “add new.”
3. Click on "From Internet" or "Subscribe from Web."
4. Paste link; name the calendar.
5. Click "OK" or "Import."
6. You may need to close and re-open your Outlook program to see the new calendar.

Mac Outlook:

1. Go to browser version of Outlook, then switch to Calendar view from the email view (calendar icon in the far left column).
2. Look for “Add Calendar” in the left column, then "Subscribe from Web."
3. Right click (or Control-click) to copy link address (don’t click on the link): https://outlook.office365.com/owa/calendar/e19b78d2fbc34df5a4176f3f03fdb1c2@virginia.edu/599b0ed2fe4449e6868183c78bed950717219048676436098549/calendar.ics
4. Paste link (ensure there is no space within or after the URL when you paste into Calendar)
5. Add to My calendars; Name the Calendar
6. Click “Import”
7. You may need to close and re-open your Outlook program to see the new calendar.

Join us for an inspiring 5-week Zoom group where you will learn to see menopause as a powerful new chapter in life! Guided by the expertise of Beth Frackleton, RN/National Board-Certified Health Coach, ACSM Certified PT, and Mary Sherman, LCSW, CEAP, CAPP, this supportive group setting will empower you with:

• In-depth Knowledge & Understanding: Gain insights into the changes your body is experiencing.
• Boosted Self-Efficacy: Build confidence in managing your menopausal journey.
• Lifestyle Enhancements: Discover practical modifications to enhance your well-being.
• Stress Management Techniques: Learn effective ways to handle stress and maintain balance.
• Valuable Resources: Access a wealth of information and support tailored to your needs.

Dates: TBD, early 2026

Times: TBD, early 2026

Register: To register or ask questions, please email Beth Frackleton or call 434.243.8199. She will then schedule an orientation session to offer information about the class and prepare you for the journey ahead.  In addition, you will have the opportunity for two or more individual coaching sessions, which will be scheduled throughout the 5 weeks at your convenience.

UVA and UPG employees are warmly invited to join!  To fully benefit from the program, we ask you to commit to attending all five classes.

Limited spots are available, so be sure to register early! 🌟

Are you ready to embark on this empowering journey? Rediscover your vitality and connect with a community of women on the same path. Embrace this transformative phase with confidence and joy! 🌟

Resources

UVA Study Reveals Women Suffer Menopause Symptoms Decades Early

Exercise and Nutrition May be Prescriptions for Some Menopausal Symptoms

Young Women Suffering Menopause Symptoms in Silence, Study Reveals

Q&A: Should I Use Homeopathic Treatments to Deal With Menopause? NP Emily Evans Weighs In

Interview: Watch the April 2025 Interview below with Dr. Dana Redick, MD, UVA Health, and Beth Frackleton, UVA Occupational Health, discussing Menopause.

Introducing SAIL: Stay Active & Independent for Life

Looking for a fun, energizing way to boost your strength, balance, and overall well-being? Join us for SAIL, a fitness class designed just for adults who want to feel stronger, steadier, and more vibrant every day!

🧘‍♀️ What is SAIL?
SAIL is a strength, balance, and fitness class that helps you Stay Active & Independent for Life! Each 45-minute session blends gentle movement, mindfulness, and strength-building exercises to support your physical and emotional health.

✨ Why Join?
Regular exercise isn’t just about fitness—it’s about living fully! SAIL can help you:

• Lower your risk of chronic illness
• Strengthen bones and joints
• Improve balance and coordination
• Boost mental clarity and mood
• Stay independent and feel your best!

🌞 What to Expect:

• 15 minutes of breathwork, stretching, and guided relaxation
• 30 minutes of strength and balance exercises
• A welcoming group atmosphere where you can meet new people and make new friends
• And best of all… it’s FREE!

👟 Led by:

• Connie Clark, Injury Prevention Coordinator, UVA Trauma Program
• Beth Frackleton, Chronic Care & Wellness Coach, UVA Occupational Health

📍 Where:
The Park – 1001 Massie Rd, Charlottesville, VA 22903

🗓️ When:

• Mondays & Wednesdays | 7:30 – 8:15 AM
• Starting July 7 for 6 consecutive weeks

📧 To Register:
Email Beth Frackleton.

Through Chronic Care Coaching, a Health and Wellness Coach can help you achieve your highest level of wellbeing through:

• Fostering self-acceptance
• Introducing work that builds confidence
• Harnessing strengths to overcome obstacles
• Seeing obstacles as an opportunity
• Tapping into your innate desires and motivators
• Challenging you to reach higher at the right moment

Meet Your Health and Wellness Coach: Beth Frackleton, RN, BSN, M.Ed., NBC-HWC

In addition to holding a BSN (from UVA!), Beth Frackleton also has a M.Ed in Counseling and was among the first in the country to become a National Board-Certified Health and Wellness Coach (NBC-HWC).  Beth is also certified as a personal trainer by the American College of Sports Medicine and is a Certified Medical Yoga instructor.

Beth triages all potential clients, provides health and wellness coaching and facilitates referrals to other resources including, but not limited to, Hoos Well, UVA Recreation, Nutrition Services, and FEAP, as well as the full spectrum of Health System resources.

Start Your Chronic Care Coaching Journey Today! Beth is happy to see patients both in-person or virtually.  

NEW CLIENT PAPERWORK

Client Intake Form
Activities, Eating, and Quality of Life Survey
Contract Form

For more information, or to make an appointment, call 434.243.8199 or email Beth Frackleton.