Women and Weights

Are you a female that wants to start a fitness regime but don’t know where to start? Does the idea of learning a bunch of new equipment intimidate you? Are you already active but want to bring more focus into your workouts? You are not alone! Join in this 4 week session to become more familiar with the gym setting. Together we will discuss training myths, where to start, benefits of exercise, and learn more about gym equipment. Bring an eagerness for a lifestyle change and lot’s of questions!

Week 1 – classroom setting
Week 2 – gym walkthrough learning about various equipment
Week 3 + 4 – workout

Instructor: Amanda Pilloud

NDC- 4 Sessions

Wednesday’s April 20 – May 11 12:00-12:45PM

EDC- 4 Sessions

Wednesday’s May 18 – June 8 12:00-12:45pm

About the Instructor: Amanda is a certified yoga instructor and personal trainer. With thirteen years of ballet, years of curling, hiking, biking, marathons and exercising, Amanda is no stranger to physical activity. Wanting to share her passion for movement with others Amanda completed her 200 hour yoga teacher training through YYoga, followed by her 300 hour yoga teacher training in India. She has attained her Personal Training certification to coach people in a one on one setting.  You can expect from her sessions; encouragement to move to your full potential, a focus on body alignment, a chance to calm your mind from the stresses of daily life, challenging sessions that match your ability and a quirky sense of humour.

To Register: contact Cole Skinner @ coskinner@rrc.ca or 2397. Participation is Free, however limited spots available. Participants are expected to attend all 4 sessions.

Whether you play indoors, on the grass, or on a beach, volleyball can be a great way to stay healthy and fit. It’s also a great way to stay involved in social activities, as it can be played with a single partner or with and entire team.

 •Burns calories and fat: One of the primary benefits of volleyball is that it helps you burn calories, which is an important component of a weight loss or maintenance program. Harvard Medical School reports a person can burn between 90 to 133 calories during a half-hour game of non-competitive, non-beach volleyball, depending on a person’s weight, while a competitive gym game of volleyball burns between 120 to 178 calories. An hour-long game of volleyball on the much less stable ground of sand can burn up to 480 calories.

•Tones and shapes the body: The physical activities involved in playing volleyball will strengthen the upper body, arms and shoulders as well as the muscles of the lower body. Playing volleyball also improves the cardiovascular and respiratory systems.

•Increases metabolic rate: Playing volleyball enhances your energy level and improves your overall performance in other sports and workouts.

•Improves hand-eye coordination: Volleyball is all about hand-eye coordination. When you serve, you must follow the ball with your eyes, and strike the ball at the right point. On defense, you must react to where the ball is going and get in position to make a play. While setting, your hand-eye coordination helps you see where your hitters are, to make sure to give them a good set.

•Builds agility, coordination, speed, and balance: Due to its quick changes of pace and direction, volleyball places a large number of demands on the technical and physical skills of a player. During the course of play, players are required to serve, pass, set, attack, block and dig the ball. These skills require flexibility, good balance, upper and lower body strength and speed in order to be played effectively.

•Heart healthy: By getting your heart rate up, your body will circulate more blood and nutrients throughout your body, which improves your overall health.

•Builds muscular strength: Volleyball requires a strong chest and core muscles for nearly every play. When you pass, you mimic a squat, and you must use your legs to generate power. When you set, you must use arms, legs, and hands, especially your thighs. When the ball is coming to you, you need to load your legs and arms, and push up. Your hands need to be strong to prevent injury.

•Increases aerobic ability: According to Well Source’s Aerobic Mile Chart, you expend the same amount of energy playing an easy, slow-paced game of volleyball for 20 minutes as you would jogging one mile. You expend the same amount of energy spent jogging a mile by playing a vigorous 12-minute game of volleyball.

•Improves interpersonal skills: Volleyball requires that teammates work cooperatively, and at a fast pace. A June 2008 study of adult men who engage in regular team sports found that team members developed better networking skills than men who were less involved in team sports, reports the Centre for Economic Policy Research. Leadership and cooperation skills as well as practice handling wins and losses appropriately provide valuable characteristics that transfer to dealing with others in many other situations.

•Boosts mood and increases drive to succeed: Your involvement in volleyball can improve your mood, reduce stress and encourage pride in your accomplishments as a team member. The activity can also improve your self-confidence, self-esteem, your body image and make you feel happier about life in general. Involvement in volleyball can also improve your motivation and ability to succeed. As a team player, your cooperative efforts lead to the success or failure of the team. Team members encourage one another during practice and in the game to give everyone the confidence to keep on trying to master and perfect the necessary skills to win.

Sleep is essential for good health. It allows the body to recharge, heal and reset.

As a parent I see the importance of keeping my kids on a bedtime routine. They are healthier, happier and have fewer temper tantrums, a sleep routine makes sense. A regular sleep routine helps keep your internal clock in sync and this actually makes it easier to fall asleep.

We make sleep a priority for our children, why don’t we do it for ourselves? Think about how many adults you know that don’t get enough sleep (myself included). Being tired is sometimes unavoidable, but unless you’re a shift worker, we really should make sleep a priority. How much sleep do we need? Turns out the average amount of sleep recommended for adults is 7 to 9 hours a night. Do you get enough sleep?

I remember watching a television show where they studied sleep deprivation, people who were tired had reaction times slower than those of a drunk driver. Being a danger on the road isn’t the only reason to get some sleep. Not enough sleep effects your immune system, your ability to think clearly, and your overall short and long term health.

We all know the basic effects of not getting enough sleep, now what can we do to ensure a better sleep? Here is what I have learnt; my mom has always told me to turn down the heat at night to around 18 degrees Celsius, and have a dark, quiet room. The Doctor Oz show I watched said to eliminate all electronics and to have a clock radio with a red light display. I know some people swear by meditation and others swear by a glass of warm milk.   Whatever you do to assist with getting a good night sleep it’s worth it, make sleep a priority and be a healthier, happier you!

When looking at your health, are you examining the entire landscape? The wellness wheel is designed to get you thinking of how “well” you are in all the different aspects of your life. When you think of your overall wellness, make sure you are not just focusing on a couple spokes. For resources to assist with you and your family’s wellness check out Lifeworks and live well!

April is Cancer Awareness Month

“About 2 in 5 Canadians will develop Cancer in their lifetime, and about 1 in 4 Canadians will die of Cancer.”[1]

The daffodil is considered a symbol of strength and courage by the Canadian Cancer Society. During the month of April funds raised from the sale of daffodils are used to lend support to families and those receiving treatment for Cancer, fund lifesaving clinical trials, advocate for Cancer patients and provide access to services in your community. The daffodil is considered a symbol of strength and courage by the Canadian Cancer Society.

For more information on Daffodil Month, please visit the Canadian Cancer Society website by clicking here.

Prevention

There are a number of factors that contribute to whether or not you are susceptible to various forms of Cancer. The Canadian Cancer Society website provides information and prevention tips to help reduce your risk of developing Cancer. Quitting smoking, eating a healthy diet and keeping physically active are just a few lifestyle changes that can reduce your risk.

Screening

When Cancer is found early, it is often easier to treat. Regular checkups with your doctor will help reduce the risk of a health problem being ignored.  Screening tests help find some types of Cancer before you have any symptoms. Talk to your doctor to learn more about your risk of Cancer and ask about what screening tests you should have on a regular basis. Be sure to mention if you have any family history of Cancer.

There are benefits and risks to almost every test or procedure, such as: Better survival rates or false negative or positive results. It is important to be aware of these before you make your decision to have any test. Visit the Canadian Cancer Society website to review some of these benefits and risks.

Getting involved

There are a number of ways to get involved in support of the Canadian Cancer Society and the fight against Cancer throughout the year.

Relay for Life – numerous dates based on location from May to June across Manitoba

Arts & Technology Centre Cure-a-Thon – April 28^th in Winnipeg

For more details and more events click here.

If you enjoy volunteering, consider supporting the Canadian Cancer Society with your time and skills. There are a variety of volunteer opportunities available such as: organizing an event or becoming a Door to Door Campaign Area Chair.

For more information about fundraising events and to access the volunteer application form, please click here.

Visit www.cancer.ca or www.cancercare.mb.ca for more information.

Did you know?

Time is of the essence when a serious illness strikes. Waiting on a list for a diagnosis or access to a specialist is particularly stressful. The process can be accelerated using the MyCare Health Benefit Option (HBO). MyCare HBO includes:

Initial diagnosis assistance

• Medical second opinions
• Complex or difficult diagnosis
• Specialist assessments
• Diagnostic scans
• Retest or pathology

MyCare HBO members are eligible to purchase insurance covering on-site treatment with the MyCare Advantage Insurance upgrade.

 Logon to your STRATA Select website for more information.

Login: rrc              Password: voluntary

Supporting Your Wellness

The LifeWorks website contains useful tools and articles to help you and your family. You even have access to seminars at www.lifeworks.com.

This month the recommended podcast is ‘Finding a Counsellor, Therapist, or Coach’. Learn how to find help using the LifeWorks resources!

[1] Canadian Cancer Statistics 2015. https://www.cancer.ca/~/media/cancer.ca/CW/cancer%20information/cancer%20101/Canadian%20cancer%20statistics/Canadian-Cancer-Statistics-2015-EN.pdf. 2015.

Facing off at a recent game

I come from a hockey family. We lived in Rankin Inlet, Nunavut for part of my childhood, where one of the only organized activities for kids was the local hockey program. Women’s hockey hadn’t taken off yet, but that didn’t stop my parents. They signed my sister and me up to play as soon as we were old enough.

A typical street in Nunavut

Our family lived on one edge of town and the hockey arena was on the other. I remember walking across the frozen lake to hockey games and practices several times a week during those years, our hockey bags piled up on the sled.

As a kid, I don’t really remember saying I wanted to play hockey or having much of a choice. It was just what kids in our family did. When I got older, and we’d moved back to Thunder Bay, I got interested in other activities and sports. I liked going to hockey, but I didn’t love it the way my sister or three brothers did.

At twelve, I was too old for our friendly neighbourhood hockey league (called the NHL for Northwood Hockey League) where I had been playing on the same team as my two younger brothers. So my parents signed me up for the house league team that many of my fellow 12-year-old NHL teammates were graduating to. Not only were we moving to changing on the fly but we were also now eligible for body contact.

Like most 12-year-old girls, I was starting to feel a little awkward and out of place in most situations, let alone being the only girl in the hockey dressing room. I finished out that year, but decided to try my luck with downhill ski racing the next winter instead of playing hockey.

I sat out of hockey for a couple of seasons and joined my first women’s hockey team a few years later. That first game back felt like going home.

Today, hockey is an important outlet for me. After moving to Winnipeg about five years ago, I joined the women’s hockey team my sister had been playing on in the Adult Safe Hockey League. It’s been a great way to get exercise, blow off some steam, and get to know some great women.

As we head into playoff season, I’m thankful to my parents for signing me up and getting me to the rink for so many years, even if it didn’t always seem like I loved the game. Today, there is no doubt I do.

When I think about the wellness wheel, hockey swirls through quite a few of the spokes. The game and my teammates are a great way to take care of my physical, social, and mental health. For me, there’s nothing like a good sweat to put things in perspective. When I’m on the ice, other stresses melt away and my biggest problem is trying to get that puck in the net.

What sports or activities help you stay well, without feeling like work? Let us know in the comments.

Red River College Athletics and Recreation Services offers Group Fitness Programs suited to all interests and fitness levels. Our highly trained and enthusiastic instructors will lead you through a fun and challenging workout suited to you.

Registered Programs for 2016 Spring Term

Classes scheduled for spring term.

Spring Fling with Jesse and Lesley. Tuesdays from 12:05pm to 12:50pm. A quick 3 class session to be used as your wellness bridge from Winter to Spring Terms!

Yoga with Amanda on Mondays from 4:15pm to 5:15pm

Boot Camps with Jesse on Tuesdays from 12:05pm to 12:50pm

Dynamic Core with Lesley on Thursdays from 12:05pm to 12:50pm

Fitness Classes Now Free for Students!!!

Starting in 2016, all Fitness Classes are free to use for RRC Students. Students can fill out Fitness Class registration form, minus payment, and drop it off at GM20 in the North Gym or email to Recreation Coordinator Cole Skinner @ coskinner@rrc.ca. Students are also welcome to drop in the fitness classes as well, provided space is available.

Info

Spring Classes will start April 5th and run until June 27th.

Drop in cards for 5 or 10 classes per term can also be purchased.

Register

To register for a class download the 2016 Spring Fitness Classes Registration Form, if your staff, alumni or community user fill it out and take it to the Student Service Centre to make a payment.  If you are a student, please complete form and drop off at front desk in the North Gym.

Written by EDC Student Support Services staff

There was no mystery as to why Student Support Services staff in P210 chose to walk…and walk, and walk and walk some more. Mere moments after the gauntlet had been dropped from the Wellness Committee’s Get Movin’ Challenge, a much bigger gauntlet was thrown down by the self-appointed wellness subcommittee at EDC…

The EDC P210 side challenge: Choose a goal to smash – not meet, smash – which must exceed 7,000 steps to be eligible for the College challenge, as well as the P210 challenge.  Armed with electronic-step-tracking arm candy, eight participants competed for this winner-takes-all side challenge.

Our leaderboard

The participants had their own reasons and benefits why they took on this challenge. But the office leaderboard, which strikingly resembled the mountain climber from The Price is Right (see pictures), provided added motivation.

Apropos for someone in an applied post-secondary environment, the subcommittee converted the participants’ ongoing progress to something we could relate to in our day-to-day lives.

The climber from The Price is Right

Here’s a snapshot of an application shout-out:

“So far, we have clocked over 2.5 million steps collectively – we could be high fiving with the polar bears in Churchill by now! We totally crushed the 7,000 step requirement to qualify for the Get Movin’ Challenge.”

On Feb 29^th, 3.5 million collective steps later, the stepper with the highest percentage of their goal exceeded (coupled with the largest calves) was announced winner.

The P210 crew can’t glory in this moment though – they’ve been handed their next wellness assignment. Stakes are high – the winner will walk away with a score of items which could include:

• A winner and not “please play again” coffee rim
• An unopened One Direction CD
• A PaintNite painting

The step challenge can definitely take on another form which resonates with your department; here was an example from the Exchange District Campus.

We so look forward to reading yours!

March is Nutrition Month!

Eating well can boost your health and help you feel your best. Almost half of Canadians (45%) say, that eating healthy meals and snacks while at work is challenging, according to an Ipsos Reid poll conducted for Dietitians of Canada[1].

National Nutrition Month is brought to you by the Dietitians of Canada every March and this years’ campaign slogan is Take a 100 meal Journey. The Nutrition Month 2016 is dedicated to making small healthy changes to your eating habits and making them stick.

Are you running short on time and often resort to eating out, or feel stressed when it comes to preparing meals? We all have time constraints and challenges that can alter our eating habits. Dietitians of Canada has provided some great strategies to help you make small kitchen changes, and make them stick! Click here to view the fact sheet providing suggested healthy snacks, meal prep, cooking tricks, and snacking recommendations.

This fact sheet also has great strategies to put in place if you find yourself eating out of boredom or when you’re distracted.

How much you eat can be just as important as what you eat. Click here and follow the steps outlined on this fact sheet to help you keep track of healthy portion sizes. This strategy has you using your hand to estimate portion sizes.

For more fact sheets and additional details on Nutrition Month including eating tips and recipes, visit the ‘Dieticians of Canada’ website here.

Supporting Your Wellness

The LifeWorks website contains useful tools and articles to help you budget, save for a strong future, and weather difficult financial times. You even have access to seminars at www.lifeworks.com.

This month the recommended Podcast is ‘Building your Financial Resilience’. Take charge of your finances!

[1] ©Dietitians of Canada. Nutrition Month 2015: Eating 9 to 5. February 24, 2015. http://www.dietitians.ca/media/news-releases/2015/nutritionmonth2015.aspx.

The Wellness Committee is hosting its first ever “Get Movin’ Challenge”. For the entire month of February, challenge yourself, your co-workers and fellow students to stop sitting and start moving.

Dates:
Participation- February 1-29
Prize Day- Thursday March 3

Signing Up!
Sign-up by email at wellness@rrc.ca

Counting Your Steps!
It’s easy! Use your smartphone, fitness band or a pedometer

Smart phone Apps Examples:
IPhone- Steps, Pacer, Pedometer
Android- S Health, Google Fit, Pedometer
BlackBerry- Casca/Sports Run Tracker Pro, Sports Tracker, Endomondo

Step Conversion Chart

Some activities do not allow for a pedometer to be used, or perhaps you would rather count your steps/exercise/activity without one. No problem. You can use the following Step Conversion Charts to mark your progress! Below are to separate but similar conversion charts, use whichever one that works best for you and get active!

Purdue University Activity Converter

Step Conversion Chart

Incentives/Prize Structure: Participants will gain entry into each prize category if they complete a specific minimum number of days in which they achieve 7,000 steps per day. There will be 3 prize levels:

Bronze Level-10 days completed: Prizes included- Gatorade bottles, Gatorade towels, Gatorade powder tins, yoga mats, Rebels swag, Ladderball Set, Gym Bag

Silver Level– 15 days completed: Prizes included- Manitoba Moose tickets, Free Rec Services Fitness Class, Free RRC Gym Membership, Free Massage session with Jason Mtthes @ AAA Mobile Massage Therapy, Free Athletic Therapy Session with Andrea Wazney @ Rebels Athletics, Free Athletic Therapy Session with Stephanie Smith @ Rebels Athletics

Gold Level– 20 days competed: $250 Gift Certificate from Sport Chek, Thermea Spa Package, (2) Fitbit Wristbands

Example: If Jill reaches 7,000 steps per day for 21 of the days, she is entered once in each level draw. If Joe reaches 7,000 steps per day for 17 of the days, he is entered once into the Bronze and Silver levels.

All participants will be self-reporting.

Get Movin Challenge Booklet

Get Movin Challenge-PDF Tracker

Prize Day

Will occur Thursday March 3rd 12:00-12:45pm, at the Cave on NDC. Participants will hand in their log books to the committee, which are then entered into the various prize categories. Persons who cannot attend in person can submit results beforehand by email to wellness@rrc.ca. 

The cutoff to enter results in person is 12:30pm, Thursday March 3rd. 

Cutoff to enter results via email is 3:00pm, Wednesday March 2nd. 

The draw will commence at 12:30pm, Thursday March 3rd with the winners announced.

Ways to Get Movin’!

The more days you achieve your goal, the better the prizes. Use a wide array of physical activities to reach your goal, walking, running, biking, dancing, swimming, etc. It’s all about being active! Try using the stairs instead of an elevator, have a walking meeting rather than sitting, park a little farther from grocery store. It all adds up!

Have you ever been so tired that you can barely keep your eyes open? Or how about that horrible groggy, sluggish feeling after a night of tossing and turning that no matter how much coffee you drink, doesn’t go away?

Hopefully, you don’t feel this way often. If you do, you’re probably suffering from lack of sleep or poor quality sleep. Both can be detrimental to your daily functioning and ability to pay attention and do well at school.

If you want to do something about feeling so tired (who wouldn’t?), try these tips for getting some high quality shut-eye:

• Create a healthy sleep environment. Ensure your bedroom temperature is on the cool side and that your room is dark. You also might want to try some white-noise in the background. This could be a fan on a low setting or some soothing, soft music.
• Exercise: Being physically active during the day can help regulate your sleep pattern. Just be sure to try and finish physical activity at least three hours before bedtime.
• Park it. Set aside some time an hour before you head to bed to make a to-do list for the next day. This will free up your mind for the night and enhance the quality of your sleep. Just promise yourself once the list is complete, that’s it for the night!
• Head to bed and wake up at the same time. Get in the habit of going to sleep and waking up at the same time every day, even on the weekends (I know, this can be tough). This will help regulate your body’s internal clock, which will make it easier to get up and start the day without feeling sluggish.
• Wind your mind and body down. Do something relaxing before you sleep. Reading a book or listening to calming music are both good winding-down activities. Try to stay away from electronic screens (laptop, smartphone) right before heading to sleep as the brightness stimulates your brain and can make you feel alert. Still not sleepy? Try drinking some warm milk or having a light snack.
• Deep breathing. Thinking about your breathing as you lay in bed can help calm you down and reduce anxiety. Here is one breathing exercise you might want to try.
• Reflect. Think about what you did that day, everything you accomplished and things that you’re grateful for. This will leave you feeling calm and positive as you drift off.

Want more info on sleep? Visit the National Sleep Foundation.