Take charge of your personal safety and tap into your inner strength. Whether you’re brand new or already have martial arts experience, this class is built to meet you where you are.

You’ll learn through a powerful blend of traditional Taekwondo and practical, real-world self-defense techniques, the kind that make sense in everyday life.

This is not about fighting. It’s about awareness, prevention, and knowing what to do when something doesn’t feel right.

Our safe, inclusive program will help you:

• Identify situations where personal safety may be at risk
• Learn how to avoid or reduce danger before it escalates
• Build confidence through simple, effective physical skills

The class follows a hybrid format, part informative, part physical, so you understand the why and practice the how. Participants will also receive handouts based on real-life scenarios to reinforce learning outside the class.

Program Structure: Four Real-Life Safety Classes

This program is delivered through four focused classes, each based on common, real-life situations where personal safety matters most. Every class combines practical awareness strategies with hands-on self-defense skills.

Come for one class, come for them all or drop in when you can. No previous experience necessary to join. REGISTER – This class is open to all students and staff and is free of charge.

• Class 1 – Feb 25, 2026: Staying Safe While Shopping
• Class 2 – Mar 4, 2026: Staying Safe on the Bus or Public Transit
• Class 3 – Mar 11, 2026: Staying Safe While Walking Alone
• Class 4 – Mar 18, 2026: Staying Safe on Campus

Full physical participation is encouraged, but observer-participants are also welcome. Observers can add to the discussion and improve the mental component of self-defense without engaging physically or while sitting out specific exercises.

Ehab Mahmoud is an experienced self-defense instructor and fitness trainer with over 10 years of professional experience in martial arts coaching and program development.

A World Taekwondo black belt certified through the Olympic Committee, Ehab has worked with national teams across Egypt, Korea, Saudi Arabia, Jordan, and Azerbaijan, supporting athlete training, injury prevention, and competition preparation.

His teaching style blends practical, real-world self-defence with clear communication and an emphasis on confidence, awareness, and personal safety. Ehab is passionate about creating inclusive, supportive classes that meet participants where they are, making this four-week lunch-hour series accessible, empowering, and relevant for both students and staff.

Squats are one of the most fundamental movement patterns we use every day – sitting down, standing up, picking things up, and moving with strength and confidence.

Exercise of the Month returns with Bodyweight Squats, a simple but powerful exercise that builds lower-body strength, improves mobility, and supports healthy movement for daily life and training.

How to Perform the Bodyweight Squat

Starting Position:
Stand with your feet shoulder-width apart. Keep chest tall and eyes forward. Arms can be outreached to help with balance, or they can be placed crossed on the chest.

Maintain Position
Take a breath in, keep your core tight and push hips back as if you’re about to sit in a chair.

Lower with Control:
Hold your breath, bend knees, and lower yourself so that you are parallel to the floor or to a depth that is comfortable. Keep evenly distributed through your feet.

Push with Intent
As you begin to exhale, push through your feet and stand back up to starting position.

Repeat:
Aim for 10-15 reps for 2–4 sets, depending on your strength level and goals. Move with control and breathe steadily throughout.

Variations

For advanced lifters, you can include weight by either holding a dumbbell or kettlebell in front of the chest, with elbows tucked in.

For even more weight you can put a barbell on your back to perform a back squat. The barbell would rest just below your traps and on top of your shoulders, squeezed together.

Alternatively, you can also perform a front squat by placing the bar on your shoulders in front of you, across your chest. Arms can then cross and hold the bar against your shoulders.

The movement itself remains the same, just with weight to increase difficulty in the exercise.

Benefits of This Exercise

Bodyweight squats help to:

• Strengthen the quads (front part of your thigh), glutes, and hamstrings (back part of your thigh)
• Improve hip, knee and ankle mobility
• Support joint health and balance
• Build confidence in everyday movement

Try It Today!

Feel free to follow these steps to help you get started!

Still not sure how to do the exercise? Head over to our Instagram for a video tutorial!

You can also seek help through our Time with a Trainer service, and we can show you how to perform this exercise in person. Just contact Henry!

Sources

The Bodyweight Squat Strength Journal

Bodyweight Squat ACE

Bodyweight Squat Exercise Harvard Health Publishing

Taking place during Sexual Health Week (February 8-14, 2026), SexPlus Week is an annual campaign to encourage Canadians to spark conversations, challenge misinformation, and create space for asking more, learning more, and knowing more about sexual health.

During a time dominated by increasing reliance on AI, misinformation campaigns, and growing stigma against gender identity, sexuality, and sexual health, SexPlus 2026 zooms in on knowing how AI and other technologies will impact our sexual health and rights. 

Artificial intelligence is here—it’s in our phones, our newsfeeds, and even our classrooms.  AI comes with questions about how it will impact our relationships with technology and each other, whether we are parents, in the dating scene, or simply looking for information about our sexual health and rights.  

AI is an increasing part of our everyday lives—even when it comes to our sexual health! It’s fast and easy to ask an AI chatbot a quick question about sexually transmitted infections (STIs), the difference between birth control options, or even asking advice on how to have “the talk” with your kids. Together, we can challenge barriers to information and create space so everyone can ask more, learn more, and know more about how AI will impact our health, our rights, and our futures

In 2025, nearly a billion (with a B!) people used an AI chatbot every week. That’s a lot of people, and a lot of questions. But how do we know we are getting accurate information?

• Look for information from trusted sources like Action Canada’s Sexual Health Hub, your local sexual health centre, medical professionals, or sex education resources.
• Talk about sex(ual health)! Talk to friends, parents, or partners to see if what you found seems real or needs more research!
• The more openly we can talk about sexual health, the easier it is for people to ask questions and find answers.
• Boundaries are an important part of all relationships. This includes our relationships with technology like AI. Rather than becoming dependent on billionaire-run chatbots, we can choose to turn to resources created by real people, for real people.

Want to learn more about AI and sexual health? Join the Canadian Medical Association on February 11, 2026 at 12 pm CST for a webinar about how people are accessing online sexual health information, the impact of misinformation, and the role of artificial intelligence (AI) in promoting sexual health.

Students and staff can visit the Campus Well-Being team during Sexual Health Week to pick up helpful resources, Valentine’s day cookies and most importantly, safe-sex supplies. Students are also encouraged to contribute to our virtual photo wall!

Come find us in the Spectrum Lounge at NDC on February 12 from 11:30 am to 1 pm and in the Dining Hall at EDC on February 13 from 11:30 am to 1 pm.

Sources

Action Canada for Sexual Health and Rights

Sexuality Education Resource Centre MB

As we move out of the festive season and back into our routines, staying connected is key to feeling your best. That’s why MindWell’s February theme is Social Health.

This isn’t about “networking” or awkward ice-breakers. MindWell is focusing on what truly matters: how to feel heard, how to support those around you, and how to build relationships that energize rather than drain you.

Staff and students can set up their free MindWell account here.

What’s on offer this month?

How Connection Builds a Better You

Often we’re told that success depends on independence and self-discipline. In reality, real growth is fundamentally fueled by connection, a vital need for every person.

In this session, new MindWell speaker Samir Mourani will share how strengthening social well-being can not only improve relationships, but also influence how you show up at work, manage stress, and see yourself.

Samir will offer practical insights he has learned to help you create deeper, more meaningful connections without forcing small talk or pretending to be someone you’re not.

You’ll walk away with simple ways to build genuine relationships, strengthen your sense of belonging, and boost your overall happiness. Because feeling connected isn’t just good for the heart; it’s fuel for the whole human experience.

Tuesday, February 10th at 12 pm CST. Register here.

Cultivating Compassionate Connections

Explore mindfulness principles and practices that enhance trust, empathy, improve communication, and build more meaningful relationships with those around you.

Wednesdays at 11 am CST. Register here.

Pilates: Posture & Body Language

Whether it’s about making a first impression, or showing signs of our mood or mental state, our posture and body language can have an impact on our social interactions.

Through the Pilates principles and technique, you will learn how to find your ideal posture to convey a sense of confidence and a positive attitude to help you manage your social interactions.

Thursdays at 11 am CST. Register here.

Speak & Listen with Ease

Discover how mindful breathing cultivates a grounded presence in every interaction, enhancing your ability to speak and listen with clarity. Learn to navigate conversations, recognize triggers, and respond with greater patience and empathy.

Fridays at 11 am CST. Register here.

Bell Let’s Talk Day (January 21, 2026) is a day dedicated to moving mental health forward in Canada by promoting awareness, acceptance, and action in mental health. The theme for 2026 is taking a moment for mental health. The Campus Well Being team encourages staff and students to prioritize mental health and give mental health the moment it deserves by:

• taking moments to take care of and be in tune with your own mental health
• taking moments to reach out to those around you, caring for their mental health
• taking moments to recognize the importance of talking about mental health to reduce stigma

One way we can start to prioritize mental health is by recognizing stigma still exists and often talking about mental health can be difficult. To create a safe space for those you care about to discuss mental health issues without being stigmatizing it can be helpful to consider the language we use.

Person First Language

Person first language focuses on the individual while putting less emphasis on the illness, disability or condition. Using it can help to show respect for the individual as a person. A great example of this is “a person who lives with depression” rather than “a depressed person”.

Here are some other examples of language choices for discussing mental health issues (Bell Let’s Talk Conversation Guide, 2024)

Do you want to learn more about Bell Let’s Talk Day and how you can take a moment for mental health? On January 21, 2026, you can find the Campus Well Being team at both the Notre Dame and Exchange District Campuses with great information and resources, Bell Let’s Talk Day Swag, and some special guests…the SJA Therapy Dogs!

NDC – T Building Common Space, 11 am to 1 pm

EDC – Atrium, 11 am to 1 pm

Sources:

letstalk.bell.ca

Mental Health Commission of Canada

Looking for engaging, hands-on fun for your 6–12-year-old on upcoming in-service days? We’ve got you covered! Our energetic camp leaders are running three themed day camps packed with activities, special guests, recreation, and plenty of creativity. Only 15 spots per day— secure your child’s spot here. 

Upcoming In-Service Day Camp Dates: 

• February 2nd: 
  Campers will dive into hands-on activities, an interactive workshop with Teacher Education students, a media experience, and a Bricks 4 Kidz visit—plus lots of time for games and active fun. 

• March 20th: 
  Campers will enjoy games, recreational activities, and hands-on building challenges, with a special interactive engineering workshop led by Engineering for Kids. 

• April 10th: 
  Campers will explore animal health through hands-on activities, a tour of Veterinary Technology spaces, making dog treats, and meeting animal ambassadors from Wildlife Haven. 
   

In-Service Day Camps cost $40/day 

Important Information: 

What to bring 

• Bag lunch & snacks (nut-free) 

• Re-fillable water bottle 

• Indoor shoes 

Drop-off and Pick-up 

Camp programming runs from 9:00 AM- 3:30 PM 

Drop-off: between 8:00-9:00 AM 

Pick-up: between 3:30-4:30 PM 

Register Here 

Start the new year by putting your well-being first with the MindWell Take 5 Challenge launching January 7, 2026 and ending February 11, 2026.

This simple and supportive challenge invites you to spend just five minutes per day focusing on your mental wellness through small, meaningful practices that fit into real life. With over 30 short lessons, you’ll build consistency, explore new ways to care for your mental health, and reconnect with what helps you feel grounded – all alongside a community taking the journey with you.

Five minutes a day can make a powerful difference.

How to participate:

1. Set up your free MindWell account with your RRC email.
2. Complete the Take 5 daily lessons before February 11, 2026
3. Download your Take 5 certificate and email Kelly Giddings (kgiddings@rrc.ca) to be entered to win 1 of 5 wellness themed prizes!

Email Kelly with any questions!

This winter, borrow a pair of Campus Well-Being’s snowshoes to explore some of Winnipeg’s trails and Manitoba parks.

Similar to our summer bike loan program, pop by the NDC North Gym customer service desk during regular gym hours to request a pair and fill out the waiver.

For the snowshoes, you may borrow for short-term bookings i.e. overnight or over a weekend (4 days maximum).

Like our bikes, the snowshoes also have some fun animal-themed names, this time in Ojibway and provided by Elder Paul.

• Wabshki-Mukwa (Polar Bear) (Large, People 5’8” to 6’0” and up )
• Miiegun (Wolf)  (Large, People 5’8” to 6’0” and up )
• Pisew (Lynx) (Small, People 5’0” to 5’7”)
• Waboose (Rabbit) (Small, People 5’0” to 5’7”)

Each user receiving a pair of snowshoes will be responsible for:

• Keeping them secure in the provided carrying case
• Trekking safely and lawfully
• Returning them in a timely manner
• Enjoying Manitoba’s beautiful outdoor spaces in winter

Yoga is a powerful and accessible way for college students and staff to care for their mental, emotional, and physical well-being, especially during busy days.

At RRC Polytech, yoga is offered as a welcoming pause in the middle of the day: a chance to step away from screens, deadlines, and stress, and reconnect with your body and breath. Our lunch-hour yoga classes are open to all levels of experience, whether you’re brand new to yoga or returning to a familiar practice. Mats and blocks are provided, so all you need to bring is yourself and a willingness to try something new.

Research shows that yoga can help reduce stress and anxiety, improve focus and mood, support physical strength and mobility, while encouraging emotional balance. These benefits are especially meaningful in a college environment, where mental load and long hours can take a toll.

Our current offerings reflect this holistic approach to well-being. Both instructors create inclusive, supportive classes that emphasize mindful movement, breath awareness, and accessibility.

• Monday Hatha Yoga with Philip Rosario, in-person only at the Exchange District Campus downtown.
• Wednesday Gentle Flow Yoga with Jaimie Bristow, in-person, live streamed and recorded at the Notre Dame Campus.

Whether you’re looking to manage stress, move your body gently, improve focus, or simply take a mindful break at lunch, our college yoga classes offer a supportive space to prioritize your well-being, on and off the mat.

Monday Hatha Yoga with Philip Rosario

Meet Philip Rosario, your Monday Hatha Yoga instructor at EDC downtown. Teaching since 2015, Philip brings a calm, welcoming style that makes yoga accessible for beginners and experienced students alike. His classes focus on steady movement, breath, and mindful pauses that help students and staff slow down, manage stress, and reset during busy college weeks.

With experience teaching across Winnipeg in studios, community spaces, schools, and workplaces, Philip’s approach is inclusive and trauma-informed. Drawing from Hatha, Ashtanga, Yin, and Restorative practices, his classes support mental health, focus, and overall well-being, offering students a supportive space to recharge, breathe, and feel more balanced.

Wednesday Gentle Flow Yoga with Jaimie Bristow

Take a midweek pause with Wednesday Gentle Flow Yoga, designed to support your mental and physical well-being. Led by Jaimie Bristow, this class blends slow, mindful movement with conscious breath to help ease tension, improve focus, and restore balance. Gentle Flow is accessible for all levels and perfect for students and staff looking for a calming, supportive practice.

Attend in person, join the live stream, or access the recorded class, whatever fits your schedule. This flexible, inclusive yoga experience offers a steady reset for your body and mind during the week.

Further Reading

• Harvard Health – Yoga for better mental health
• Healthline – Yoga for stress relief and anxiety management
• National Holistic Health Partners (NHPC) – Research on yoga benefits
• Johns Hopkins Medicine – 9 Benefits of Yoga
• National Center for Complementary and Integrative Health (NCCIH) – Yoga for Health: What the Science Says

Campus Well Being is launching the MindWell Take 5 challenge on January 7, 2026.

Set up your MindWell account today and get ready to Take 5 in 2026!

A new year is just around the corner, and January at MindWell is all about helping you step into 2026 feeling energized, grounded, and ready for what’s ahead. MindWell is kicking off the year with classes designed to warm up your body, reset your focus, and help you reconnect with healthy routines after the holidays. Register or log on to your free MindWell account here.

What’s on offer?

Warm Up from Within: A Mindful Winter Reset Cooking Workshop

As New Year’s resolutions take hold, discover a more subtle and sustainable path to well-being that goes beyond crowded gyms and strict diets. This workshop is dedicated to nourishing your body from within through whole foods.

You will learn to curb sugar cravings and gently reset from holiday indulgences with dishes like:

• A versatile Vegetarian Green Curry (complete with a Curry Chart for endless combinations!)
• Homemade Pumpkin Chocolate Chip “Mookies” – your new favourite grab-and-go snack or meal replacement.

Plus, access a comprehensive recipe booklet featuring charts and simple nourishment suggestions to help you rebalance your energy, restore your digestion, and reconnect with your body’s natural rhythm all winter long.

*All recipes are gluten and dairy-free and easily adaptable with your protein of choice.

Tuesday January 20th at 12 pm CST. Register here.

New Year, Aligned You

This isn’t just a class; it’s an intentional reset for your entire being. Integrate mindful breathing, gentle strength-building, and reflective pauses to tune your body and mind into the same rhythm. Step away with renewed energy and a clear sense of direction for the year ahead.

Fridays at 11 am CST. Register here.

Pilates for Spontaneous Zest

Joseph Pilates believed that physical fitness was the first requisite of happiness. In this class, you will explore invigorating Pilates Mat exercises that engage the muscles and invigorate the mind to help you feel moments of ‘spontaneous zest and pleasure’ as Joseph Pilates describes in his book.

Thursdays at 11 am. Register here.

Mindful Movement & Vitality

Discover how mindful practices can deepen your connection to your body, and tap into greater awareness, knowledge and wisdom. We’ll also learn techniques to integrate awareness into your daily physical activities, enhancing well-being from the inside out.

Wednesday at 11 am CST. Register here.