This summer, we welcomed youth ages 9–17 to RRC Polytech to explore, create and discover programs across our campuses. With support from friendly instructors, campers stepped into real labs, studios, kitchens and shops — building practical skills, trying new things and sparking future interests.

We’re sharing a few highlights from across our Youth Camps and celebrating the moments of discovery that shaped the summer.

Trades & Technology Camps

Girls Exploring Trades & Technology Camp (GETT)

We offered three sessions of GETT Camps this past summer, giving 54 lucky campers the chance to explore trades and technology across RRC Polytech. Funded by the Canerector Foundation, which is dedicated to investing in skilled trades education, GETT Camps support girls and non‑binary youth in discovering pathways in the trades.

 

Electrify Your Game!

Our Industrial Arts – Teacher Education team guided campers through Electrify Your Game, a hands‑on camp blending electronics, woodworking and graphic arts. All week, campers brought their own “Operation”-style board games to life — wiring circuits, crafting components and designing their boards.

It’s safe to say the operation was a success.

Wheels in Motion: A Transportation Technology Camp & Girls in Motion: Shifting Gears in Automotive Trades

Youth got a fast‑paced intro to Automotive Trades this summer, exploring Automotive Repair, Heavy‑Duty Industry, Collision Repair and Outdoor Power Equipment. They tackled tons of hands‑on activities, with the standout moment being the RC cars they built (thanks to GFL!) and raced in an epic end‑of‑week showdown. A high‑energy, skill‑building adventure from start to finish.

Next-Level Coding

This camp explored how coding powers the world around us, diving into Python to build digital worlds, create interactive projects and share their creations with the rest of the group. Hosted in the Exchange District for youth ages 15–17, this camp gave participants a chance to level up their skills and build confidence.

Sustainability & Indigenous Teachings Camp

Rooted in the Land: Indigenous Teachings for a Sustainable Future

Campers spent the week immersed in land‑based learning guided by Indigenous knowledge, taking part in activities like berry picking, bannock over the fire and building tipis. It was a week of tradition, stewardship and connection — and their relationship with the land grew stronger each day.

Photography Camps

Out & About Photography & Advanced Photography

We offered two photography camps this summer — Out & About for iPhone basics and Advanced Photography for DSLR skills. Campers learned composition, colour and exposure, lighting and portrait techniques — and we definitely captured some unforgettable moments.

Design Camp

Design Your Dream Room

Campers explored interior decorating basics through Design Your Dream Room — creating vision boards, crafting custom lamps and making their own artwork. The highlight was a field trip to IKEA, where they brought their design ideas to life.

Entrepreneurship Camps

Entrepreneurship: Design Sprint

We offered two Entrepreneurship Design Sprint camps for ages 9–11 and 12–14, where youth learned the basics of building a business — from creating products to marketing and pitching their ideas. They designed business cards, mascots and posters to promote their creations. Talk about building their brand.

Culinary & Baking Camps

Sweet Treats Baking

This camp for ages 9–11 taught young bakers the basics of creating treats from scratch — from cookies to cream puffs to their own pizzas. They explored measuring, mixing and kitchen safety while having a blast experimenting with new recipes. A week full of sweet wins.

Diner Classics Bootcamp

Campers spent the week cooking at the EDC Campus, learning knife skills, kitchen safety and how to work confidently in a real kitchen. They made tacos, pizza, burgers, soup and sandwiches — a delicious mix of creativity and culinary skill.

What a summer- full of creativity, skill‑building and unforgettable moments. From cooking and photography to entrepreneurship, trades and technology to design and sustainability, campers explored new ideas, tried new tools and discovered what they’re capable of.

Thanks to the generous support of the Carolyn Sifton Foundation, we were able to offer 90 free camp seats and open these experiences to even more youth.

Want to stay in the loop about upcoming Youth Initiative programs? Sign up for our newsletter and be the first to hear what’s next. Our check out our FAQ page!

Here’s to the next generation of creators, makers and innovators — and the bright future they’re already building.

Until next Summer!

Life moves quickly. Between family, responsibilities, and the demands of everyday life, it’s easy to stay busy without taking a moment to check in with yourself.

This September, MindWell’s focus is on Emotional Health, creating space to better understand your emotions, strengthen self-awareness, and navigate daily challenges with greater clarity and intention.

As you settle back into your routine, consider making your well-being part of it too. Staff and students can access their free MindWell account here.

What’s on offer?

Holding Space for Yourself

This restorative class invites participants to slow down, process emotions without judgment, and strengthen self-awareness through guided reflection, mindfulness, and emotional regulation practices.

Wednesday September 30, 2026 at 11 am CST. Register here.

Mindful Emotions: Cultivating Inner Resilience

Learn to navigate your emotions with greater awareness and compassion in this class with Dr. Ellen Choi. Discover mindfulness-based strategies to manage stress, reduce anxiety, and foster emotional resilience for a more balanced and fulfilling life.

Wednesday, September 30, 2026 at 11 am CST. Register here.

While we often think of health in terms of nutrition, movement, or sleep, the quality of our relationships is just as important. Meaningful connections can strengthen well-being, reduce stress, and foster resilience both at work and in everyday life. In August, MindWell’s focus is on Social Health, helping you build stronger connections, communicate with greater intention, and cultivate a deeper sense of belonging. RRC Polytech staff and students can access their free MindWell account here.

Here’s what’s coming in August:

The Energy We Bring into the Room

Every interaction carries energy. This class explores how mindfulness can strengthen communication, deepen connection, and help participants naviage conversations with confidence, empathy, and emotional awareness. You will practice staying present while managing triggers, reactions, and social tension.

Friday August 14 at 11 am CST. Register here.

Mindful Connections: Enhancing Social Well-Being.

Explore the powerful synergy between mindfulness and social well-being. Drawing on scientific research, guided experiential pracices, and personal insights, Dr. Ellen Choi will help you navigate the nurances of human connection.

Wednesday August 26 at 11 am CST. Register here.

Whether you’re a summer student working through online courses or an employee holding down the fort while others are on summer vacation, July usually means more screen time.  

It’s a cruel irony of the season. The weather outside is great, but your back, neck and hips are locked in at 90-degree angles while you stare at emails or lecture slides. 

No need for a 1-hour workout to undo the “computer slouch”. If you have 5 minutes between tasks, try this zero-equipment, desk-friendly mobility routine to get moving and relieve some tension 

The Desk Pec Stretch (Target: Chest and Shoulders) 

1. Stand up, place both hands on your desk or the back of your chair. Take a few steps back and place your feet shoulder width apart.  

2. Push your hips back, bend at the knees slightly, and bring your chest towards the floor. 

3. Take 5 deep breaths in and slowly exhale each. 
4. Feel your chest and upper back open up. 

The Seated Figure-4 (Target: Hips, Glutes and Lower back) 

1. Sit at the edge of your chair. Take 1 ankle and lay it on the opposite knee, creating a “4” shape.  

2. Keep your back straight, and gently hinge forward from the hips, bringing your chest closer to your elevated knee. 

3. Hold for 30 seconds and repeat on the other side. 
4. You should feel a stretch in the side of your glutes 

The Seated overhead reach and side bend (Target: Ribs and Spine) 

1. Interlace your fingers and reach your arms straight up, towards the ceiling, palms facing up.  

2. Take a deep breath in and on the exhale, lean to 1 side. Inhale back to center and exhale to the other side 
3. Do this for about 1 minute total.  

Staying active during the summer doesn’t always require a gym bag and sweat session. Sometimes, wellness is just about giving your body a 5-minute break from the desk chair. Set an alarm today for a convenient time and try these stretches; your posture will thank you later! 

Imagine stepping outside on your break, opening a notebook, and taking five minutes to observe your surroundings. Instead of reviewing notes or checking your phone, you write down what you see, hear, and feel. This simple practice—nature journalling—can serve as a brief but impactful mental reset during the school or work day.

Nature journaling is about slowing down and taking time to observe nature with intention. This can be through drawing, writing, painting, collaging or anything that works for you. By observing, recording, and reflecting on life around you, we can take a step back from our day-to-day, and raise our self awareness and ground ourselves to the nature around us. This combination of activities can help maintain or improve our mental health and reduce stress.

Here are a few of the benefits of nature journaling to your mental health:

1. Nature journaling promotes mindfulness which helps to anchor the mind in the present moment. Mindfulness can help improve emotional regulation, decrease the physiological impacts of stress, and help with excessive worry or rumination.
2. Creative self-expression can help to support emotional processing and psychological well-being. According to Jean-Berluche (2024), engaging in arts, whether it is visual art, writing or music, lowers cortisol levels while boosting feel good neurotransmitters like dopamine and serotonin.
3. For people who are experiencing intense emotions, nature journaling can be a vehicle for emotional release as writing allows grief, sadness, anger, and longing to surface in a contained and safe way.
4. Your brain constantly lays down new neurons, yes even in adulthood. What we have to do us to use them so that they become incorporated into networks. If we do not use them, the atrophy. Nature journaling is active and dynamic and thereby great brain food. The more we practice it, the more we build up the neurons that support it. You literally rewire your brain by using it (Laws, 2024)

Interested in giving nature journaling a try? On Thursday July 16 at 12 pm in the NDC Courtyard, join Campus Well-Being and the Canadian Parks and Wilderness Society (CPAWS) for a free nature journaling session. Registered participants will receive a free journal. Register here.

Sources:

Creative expression and mental health

CPAWS Manitoba

Canadian Psychological Assocation

This is your brain on nature journals

Summer is an natural invitation to move more, spend time outdoors, and reconnect with your physical well-being.

Even small moments of movement can have a meaningful impact on energy, mood, focus, and overall health. That’s why this July, MindWell’s live classes are designed to help you strengthen the connection between mind and body through mindful, restorative movement. Staff and students can access their free MindWell account here.

What’s on offer?

Move with Intention – Reconnect with your body through mindful movement, breathwork, and grounding exercises designed to increase strength, energy and body awareness. You will leave feeling more aligned, present, and physically restored. Register here.

Mindful Movement for Physical Vitality – Join Dr. Ellen Choi for an exploratory session dedicated to your physical well-being. This program offers a space to focus on essential connection between mind and body, providing you with the tools to better understand and support your physical health. Register here.

Whether you’re looking to build healthier habits, feel more energized, or simply create space to reset, these sessions are here to support you.

We’re kicking off a new series to help you feel more comfortable and confident using our spaces – from checking in, to gym etiquette, to using equipment and more! Here is a deeper look into how to use the plate-loaded chest support row:

Looking to strengthen your upper back, improve posture, and build pulling strength? The plate-loaded chest support row is an excellent exercise for beginners and experienced lifters alike.  

This machine provides chest support while rowing, helping you focus on your back muscles with less strain on your lower back. It’s a great exercise for every gym member wanting to improve upper body strength, posture, and overall fitness.  

What does this machine work?  

The plate-loaded chest supported row mainly targets: 

• Latissimus Dorsi (Lats – side back muscles) 
• Rhomboids (Upper back muscles) 
• Middle and Lower Trapezius (Upper back muscles)  
• Rear Deltoids (Rear shoulders) 
• Biceps and Forearms 

Benefits of this exercise include:  

• Improved upper back strength 
• Better posture, especially for those who spend long periods sitting at a desk 
• Increased pulling strength for sports and everyday activities 
• Reduced lower back involvement compared to traditional bent-over rows with free weights 

How to use the Machine

Step 1: Load the weight

Load plates onto the weight horn located at the front of the machines. If this is your first time trying the machine, start lighter than you think you need and focus on learning proper technique.

Step 2: Set your position 

Place your chest firmly against the pad 

Position your feet on the platform – roughly shoulder width apart 

Un-rack the weight, and extend your arms fully to set-up in the starting position 

Step 3: Perform the Row 

From the starting position, pull the handles towards your chest 

Think about driving your elbows back rather than pulling with your hands 

Squeeze shoulder blades together at the end of the movement/at the top. Hold for a brief second. 

Lower the weight under control until your arms are fully extended

Extra Tips 

• Choosing grip – on this machine you have 3 grips to choose from: 
  • Narrow/Neutral grip – palms facing in. This is the most comfortable option, putting less stress on shoulders and wrists. Good all-around choice for most users. 
  • Wider grip – palms facing down. This places greater emphasis on upper back and rear shoulders. It can feel more challenging through the upper portion of movement. 
  • Closer grip – palms facing down, but slightly closer together. This creates a greater range of motion with stronger contraction through lats. 
  • Choose the grip that better suits you and your goals – no one grip is better than the other. 
• Breathing cues  
  • Exhale as you pull. Inhale as you lower the weight. 
  • Avoid holding your breath throughout the set/each rep. 
• Don’t forget to wipe down equipment before and after use to allow for the next person to use! 

Recommended Sets and Reps 

• Beginner 
  • 2-3 sets 
  • 8-12 Reps 
• Intermediate 
  • 3-4 sets 
  • 8-15 reps 
• Advanced 
  • 3-5 sets 
  • 6-15 reps 
• Overall, focus on controlled movement and full range of motion before increasing weight. 

How to incorporate into your workouts 

The chest supported row works well as part of most upper-body or full-body training programs. 

Example upper-body workout 

• Bench press 
• Chest supported row 
• Shoulder press 
• Lat Pulldowns 
• Bicep Curl 

Example full-body workout 

• Leg press 
• Chest supported row 
• Chest press 
• Planks 

For most individuals, performing rows 1-3 times per week is sufficient to improve strength and support health posture. 

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 Fitness Centre Orientation, where we can show you how to perform this exercise in person. Just contact Henry.

Sources

PubMed – Comparison of different rowing exercises

PubMed – Resistance Training is Medicine

Harvard Edu – Benefits of Strength Training

Most of us are aware of the benefits of exercise to our physical health. Meeting the recommended 150 minutes/week of moderate to vigorous exercise can support weight management, improve cardiovascular health and reduce the risk of chronic disease. Increasingly, research shows that the benefits of exercise extend well beyond the physical. Regular movement can also play a significant role in supporting mental health – helping to reduce symptoms of stress, anxiety and depression – and is now recognized as a valuable, evidence based intervention for overall well-being.

Which Exercises Work Best?

While nearly any type of movement helps, research demonstrates specific workouts can provide targeted relief. For example, exercises like Yoga or Pilates tend to reduce anxiety and stress the most. Aerobic exercises – anything that increases the heart rate – can consistently elevate your baseline moods. Resistance exercises and strength training appear to help the most with depression. If you are a person who tends to not to be fond of activities like lifting weights or fitness classes, do any type of movement that is enjoyable to you. As with any mental wellbeing strategy, the longer you stick with your plan and the more often you exercise, the more benefits you’ll see.

What are the benefits to my mental health?

Research suggests that the benefits of physical activity to mental health come from the combined physiological, psychological, social and neurological effects of exercise.

Physiological: Movement boosts the production of endorphins and endocannabinoids, which are chemicals that help you relax, feel more pleasure and feel less pain. Movement also reduces the amount of the stress hormone – cortisol- that your body produces.

Psychological: Short bursts of movement – like a quick 10 minute walk- can make you happier in the moment by interrupting negative thought patterns and rumination. Regular physical activity helps to increase feelings of self-esteem and self-efficacy.

Social: People who exercise tend to have regular face to face interactions that come from group exercise or team sports. The social interaction can boost mood and help to prevent depression.

Neurological: Movement helps your brain to produce and use more dopamine and serotonin. These neurotransmitters interact with the brain and can activate positive emotions. People who exercise regularly also have more blood flowing to the brain which reduces inflammation. Lastly, exercise stimulates the release of growth factors in the brain, which optimizes the growth of new blood vessels and existing brain cells.

Where can I go to exercise?

Here are some suggestions:

RRC Polytech staff and students can access Campus Well-Being’s fitness classes, recreation options, intramurals, and weight rooms throughout the year. Visit the Campus Well-Being Portal for more information or to sign up for a class.

Winnipeg offers an extensive network of multi-use pathways and scenic nature trails perfect for walking and biking. Visit the Manitoba Trails Association website to learn more.

The City of Winnipeg Leisure Guide is a practical, community-based resource that can play a meaningful role in supporting mental health through accessible movement and recreation. The guide is released seasonally and provides a wide variety of recreation and active living programs for all ages, abilities, and interests—including fitness classes, swimming, skating, yoga, sports, and general wellness programming.

Sources:

Canadian Psychological Association

Harvard Health Publishing

Anxiety and Depression Association of America

Graduation, or heading off into a summer co-op placement, can feel like stepping into an entirely new world. Your college routines and social circles suddenly shift. Here on campus, you may have participated in some of our wellness activities like petting a therapy dog on a study break, playing games at a Pop-Up Game Room or Board Game Night, or staying active through intramurals and fitness classes. The transition into a practicum or workplace doesn’t mean leaving those moments behind; it means finding new ways to carry them forward.

Find Community

One of the biggest challenges after college is recreating that sense of community. After finding new friends in shared classes over several months, being alone in a new workplace may seem daunting. With some intention, finding and creating connections can make a big difference in your new situation. The goal is to maintain that sense of belonging that was so central to your college experience.

• Find out if your workplace has a wellness or social committee and join it
• Introduce yourself to coworkers beyond your immediate team
• Organize or join a monthly game night (board games or trivia)
• Set up a regular coffee or lunch meetup with colleagues
• Stay in touch with college friends through group chats or meetups
• Attend at least one workplace or community event each month

Take Breaks

Remember to take breaks to protect your well-being. In college, breaks might have included borrowing a bike, stepping outside to the Medicine Garden, or attending a Cat Café or other fun student event. In a professional setting, these types of practices are just as important. Without planned pauses, burnout can happen quickly. Stepping away from your desk, getting fresh air, or having a quick social interaction can reset your energy and improve productivity.

• Personalize your workspace with uplifting items
• Practice mindfulness, or relaxation techniques
• Ask for help or support when needed
• Share ideas you enjoyed in college with coworkers
• Advocate for a healthy balance in your workplace
• Set boundaries for work hours to avoid burnout

Find Your Passion

Whatever hobby or habit gives you peace of mind or helps you recharge, continue to keep it in your home life and add it to your workplace after college too. These activities support your energy, focus, and overall well-being. Whether it’s being creative, staying active, or spending time with others, keeping these routines helps you stay grounded during life transitions.  Being intentional matters. Make space for your passions, invite others to join you, and bring that energy into your new environment. Over time, this creates a ripple effect that supports your own wellness while helping build a more positive, connected culture around you.

• Identify 1 or 2 hobbies or activities that help you recharge, add these to your weekly calendar
• Bring a small part of your hobby into your workspace (photos, supplies, reminders)
• Join a local club, class, or group related to your interest
• Invite a coworker or friend to try your hobby with you 
• Reflect monthly on how your passions support your energy and well-being
• Protect time for hobbies by setting boundaries around work and screen time

May we all carry peace forward for ourselves and for others. As you move into your career, seek out the activities and connections that make you feel energized, take them with you into new spaces and places, and share them openly. By doing so, you create a life that reflects what you learned at college, and how you want to live and work.

Resources to Explore

• City of Winnipeg Recreation Programs
• The Wellness Institute (Winnipeg)
• Canadian Parks and Wilderness Society (CPAWS Manitoba)
• Government of Canada – Workplace Mental Health Resources
• Workplace Mental Health
• Canadian Mental Health Association (CMHA)

Portions of this content were researched and summarized with the help of AI to enhance clarity and accuracy.

The plank is a simple but highly effective exercise that helps build core strength and stability. A strong core supports good posture, improves balance and helps transfer force effectively during everyday activities, sports and strength training.

If you find yourself sitting for long hours in the day, planks can help strengthen the muscles that support the spine and promote better posture. Improved core stability can also enhance performance in exercises such as squats, deadlifts, push-ups and many other movements!

How to Perform the Plank

Starting Position:
Begin on your forearms and toes, elbows directly under your shoulders. Make a straight line with your head and heels.

Maintain Position
Brace your core – like you’re about to take punch to the stomach and squeeze your glutes, while also maintaining that straight line.

Keep your head in a comfortable position, looking straight down. Breathe normally throughout the entire exercise and hold the position.

Common Cues:

• Keep your body straight from head to toe
• Pull your bellybutton toward your spine
• Squeeze your glutes
• Continue breathing – don’t hold your breath!
• Stop if you’re unable to maintain proper posture

Sets and Reps

To start, you can determine the number of sets and reps, based on your fitness level:

• Beginner: 2-3 sets of 15-30 second holds
• Intermediate: 2-4 sets of 30-60 second holds
• Advanced: 2-4 sets of 60+ second holds

These are just guidelines. Focus on the quality rather than the duration – if you feel like your posture is changing and you’re not working your core, stop there. A shorter, good quality plank is better than a longer plank with poor posture. Even if it’s just for a few seconds!

How to Include Planks in Your Workout Routine

Planks can be performed at any time before, during or after your workout!

They’re great for:

• Warm-ups
• Supersets between strength training exercises
• End of your workout as part of a core circuit
• At home as a quick core exercise, requiring no equipment

Variations

For easier options your can try planks on your knees or elevated – with your hands on a bench or wall

For more challenging options you can try:

• High Planks – push up position
• Side planks – working your obliques and side muscles
• Planks with shoulder taps (images below)
• Weighted Planks – plank position, with weight placed right on your upper back

Choose a variation that allows your to maintain proper form throughout the exercise

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 Fitness Centre Orientation, where we can show you how to perform this exercise in person. Just contact Henry.

Sources

National Library of Medicine – Effects of Planks

Harvard Health Publishing – Planks

Isometric exercise: Using body weight to lower blood pressure