Health Minds Healthy College

Campus Well-Being

News and Events

Campus Well-Being December Programs

November 26, 2024

Grey stones stacked in the foreground with soothing blues and greens in the background. White text reads Campus Well-Being Events

Sport

Participate in a variety of recreational sport activities on campus in a safe and supportive environment. 

No registration is required for intramural sports. All skill levels are welcome. Come as a team or as an individual.

Intramural Badminton

Mondays 4:00-5:30pm (North Gym)

Fridays 4:00-5:30 (South Gym)

Intramural Basketball

Tuesdays 4:00-5:30pm (North Gym)

Thursdays 4:00-5:30pm (North Gym)

Intramural Futsal (Indoor Soccer)

Wednesdays 4:00-5:30pm (North Gym)

Fridays 4:00-5:30pm (North Gym)

Intramural Volleyball

Tuesdays 4:00-5:30pm (South Gym)

Thursdays 4:00-5:30pm (South Gym)

Fitness and Movement

Muscle & Mobility (NDC)

Join Coach Brinold to build strength, flexibility, and training knowledge in this self-paced class that focuses on movement quality over quantity. All fitness levels are welcome & exercise progressions and modifications will be provided throughout each workout to accommodate everyone.

REGISTER – Notre Dame Campus, North Gym: Mondays and Wednesdays 12:10 – 12:50pm

The last class of the Fall Term will be on December 4

Strength & Conditioning (NDC)

These fun and high energy sessions utilize bodyweight exercises, kettlebells, dumbbells, medicine balls, bands and more for a compete total-body workout. Coach MG welcomes all fitness levels, providing exercise progressions and modifications to accommodate everyone.

REGISTER – Notre Dame Campus, North Gym: Tuesdays and Thursdays 12:10 – 12:50pm

The last class of the Fall Term will be on December 5

Gentle Flow Yoga (NDC and Virtual)

Several students on their backs holding a yoga pose.

Take some time to unwind and reconnect with your body with yoga instructor Jaimie Bristow. A class for all levels focusing on slow rhythmic movements and long gentle stretching to explore opening all areas of the body. Class begins and ends with varying forms of pranayama (breathwork), and/or mindfulness based stress reduction techniques.

Suitable for all levels, mats are provided for in-person sessions.

  • Wednesdays In-Person – REGISTER – 12:10 to 12:50pm, Notre Dame Campus, Immersion Room (GM33), near North Gym. (NOTE: No In-person class Nov 6, register for virtual session only instead.)
  • Wednesdays Virtual and Recording Access REGISTER – 12:10 to 12:50pm *Access to recording for one week post-class.

Hatha Yoga (EDC)

Join Chaley Martens after school or work for a 45-minute hatha yoga class to unwind from your day. This class will build on mindful movement and breathing to gently challenge the mind and body, but leave you feeling relaxed. No experience is necessary. Suitable for all levels and mats are provided. Registration required.

REGISTER – Exchange District Campus, P107: Thursdays 4:15pm to 5pm

Vinyasa Flow Yoga (Virtual)

Headshot of Jaimie Bristow

A dynamic class adapted for all levels that builds heat moving through postures with more continuous movement. Poses are linked together with the breath in a flowing sequence. Various ideas and themes are explored with instructor Jaimie Bristow.

REGISTER – Virtual: Fridays 12:15 to 12:45pm

Note: Links for virtual sessions will be emailed to registrants separately. Friday classes are not recorded.

Wellness

Make and Take Crafting Lunch Break (EDC and NDC)

Group of students and staff crocheting, painting on rocks and colouring.

Take a break to create! Activities and supplies provided include – bookmark, bracelet and button making, rock painting, colouring and drawing, knitting and crocheting. We’ll also have some board games available.

Or bring your own project to work on while connecting and socializing with others.

Open from 12:00pm to 1:00pm. You can register for a calendar reminder or just drop in.

  • Notre Dame Campus: Dec 10, 2024 in Prairie Lights – REGISTER

Virtual Paint Night

“Art is a powerful form of medicine – with the power to heal, to find insight, stillness and growth, to de-stress and feel in balance. Making art is a safe space to be wild and free.” Kisa MacIsaac 

Painting for Classes this Dec 2024

Join Campus Well-Being, the Students’ Association and instructor Kisa MacIsaac, for a virtual evening of painting and creative discovery. Participants follow a step-by-step process to create a unique painted canvas. All students and staff are welcome to register. 

REGISTER – Virtual: Wednesday, Dec 4, 2024, 6pm to 8pm.

Mental Well-Being

Lunch & Learn: Coping with Seasonal Affective Disorder (NDC and Virtual)

As winter gets closer and daylight hours decrease, many people feel the effects of Seasonal Affective Disorder (SAD). This mental health condition is a type of Depression that often occurs during the fall and winter months.

Join this session, presented by Canadian Mental Health Association (CMHA), to learn more about how to cope with SAD.

REGISTERNovember 28th, noon to 1:00pm.

Location: Notre Dame Campus – Connected Classroom (second floor of EMP)

Therapy Dog Visits (EDC and NDC)

RRC Polytech staff hugging a big dog.

Come and spend time with our furry friends from St. John Ambulance! Take sometime during the lunch hour to relax and de-stress and spend time with some therapy dogs.

NDC – December 4, 2024
Location & Time: Campus Store Hallway – 11:30am to 1:00pm

EDC – December 10, 2024
Location & Time: Atrium (Roblin Centre) – 11:30am to 1:00pm

Recreation

Pop-up Game Room (NDC)

Group of students around a table playing jenga.

Play board games and giant games like Jenga, Chess or Connect 4, join some peers in a friendly cornhole or card game, take some time to socialize while working on a puzzle or colouring.

DROP-IN – Notre Dame Campus: Tuesday, December 3, 2024 – 10am to 2pm. In the Library Hallway.

Explore our November Stretch of the Month: The Doorway Chest Stretch

November 26, 2024

Perfect for alleviating tightness across your chest and shoulders, the Doorway Chest Stretch is ideal for both students and staff. It’s particularly beneficial for those who spend prolonged hours in front of a computer or at a desk as it counteracts the rounded shoulder posture and promotes a more open, upright stance.

How to do it

  1. Stand in a doorway and place your forearms against each side of the frame at a 90-degree angle. Your elbows should be at shoulder height, forming an “L” shape.
  2. Step one foot forward for stability, and gently lean your torso through the doorway until you feel a comfortable stretch across your chest and the front of your shoulders.
  3. Keep your back straight, and avoid arching it. Hold the stretch here, breathing deeply, and feel the gentle pull in your chest and shoulders.
  4. For a deeper stretch, you can adjust the position of your arms slightly higher or lower on the doorway, targeting different areas of your chest muscles.
  5. If you do not have an appropriate door available, you can also try this stretch against a wall, modifying to do one side at a time and turning your body away from the wall.

Single wall modification

Hold this position for 20-30 seconds, then release. Repeat 2-3 times as needed, switching sides if applicable. Try this stretch throughout the day or as a quick break after class or in-between work/study sessions.

Benefits of this stretch

Relieves Chest Tightness: Prolonged sitting and hunching can lead to tight chest muscles. This stretch effectively opens up the chest, helping to relieve tension that builds from poor posture.

Improves Shoulder Flexibility: By gently extending the shoulder muscles, the stretch enhances shoulder flexibility, aiding in greater range of motion and reducing stiffness.

Promotes Better Posture: This stretch encourages an open chest position, counteracting rounded shoulders and supporting better alignment in the upper body.

Reduces Neck and Back Strain: Tight chest muscles can contribute to discomfort in the neck and upper back. The doorway chest stretch helps to alleviate these strains, promoting relaxation throughout the upper body.

Try it Today!

Remember to perform this stretch with gentle movements—stretching should feel soothing, not painful. Incorporate this simple stretch into your routine to ease upper body tension and enjoy the benefits of a more open, relaxed posture.

SOURCES:

10 Best Chest Stretches for Before & After Workouts – SET FOR SET

Doorway Pectoral Stretch (Flexibility) | Saint Luke’s Health System

The Best Stretches for the Pectoral Muscles | livestrong

December Mindwell Programs

November 26, 2024

As the year comes to a close, it’s the perfect time to reflect on achievements and embrace the power of compassion and gratitude. These qualities not only help us appreciate our progress, they also inspire us to set new goals and continue growing.

This December, Mindwell aims to increase compassion, gratitude, and resilience to help us wrap up 2024 feeling motivated, recharged, and ready to conquer 2025!

If you have not registered for a free Mindwell account, you’re not too late. Register here!

Experience the Joy of Gratitude

A sunset colored sky with birds flying in a flock.

As the holidays approach, it’s common to experience anxiety for various reasons. This is precisely when practicing gratitude can significantly enhance our appreciation for what we have and release anxiety.

Join Ross Robinson Fridays in December at 11:00am CST. Register here!

Beat the Winter Blues: Embrace Mindfulness

A blue sky with a bright setting sun and some thin clouds.

As days shorten, mood can dop. Sign up to explore how mindful practices can boost your energy and well-being all winter long.

Learn practical tips to embrace the season and feel your best!

Join Dr. Ellen Wednesdays in December at 11:00am CST. Register here!

Be Still Like a Mountain & Move Like a Great River

Mountains with a cloudy sky with a dark blue river running through the middle.

The practice of Tai Chi  is rooted in observing nature and letting our mind and body act naturally.

Join Tai Chi and learn how to embody the serene stillness of a mountain and the fluidity of a great river. Connect with your inner landscape, cultivating thoughts that mirror the tranquility of nature.

Join Peter Hodes Tuesdays in December at 4:30pm CST. Register here!

Creating Your Environment of Growth

A silhouette of dark mountains with pine trees.

We all possess the power to shape an environment that nurtures growth and resilience.

Discover how tapping into this ability can cultivate a growth mindset, empowering you to perceive challenges as opportunities for learning and development.

Join Jackie Roberge Mondays in December.

Class in French – 11:30am CST. Register here!

Class in English – 12:pm CST. Register here!

National Addictions Awareness Week 2024

November 20, 2024

National Addictions Awareness Week (NAAW), observed from November 24 to 30, 2024, provides an important opportunity to educate ourselves about substance use and its impact, reduce stigma, and promote a supportive environment on campus and beyond.  

What is National Addictions Awareness Week?

An illustration of interconnected circles, each containing a simplified avatar of a person with various hairstyles and colors, representing a social network.
Image by GDJ

NAAW is an annual campaign led by the Canadian Centre on Substance Use and Addiction (CCSA). This week is dedicated to raising awareness about the harms associated with alcohol and other substances.

This year’s theme will focus on “Forging Connections”, encouraging communities, partners, and individuals to develop connections, identify a common ground, and work together to help address the challenges of substance use health.  By doing so, everyone can work together more efficiently to find effective solutions and actions they can all support! 

How Addictions Can Develop

Addiction, also known as Substance Use Disorders, can arise from a variety of complex and interrelated factors.

  • Stress and Coping Mechanisms: Many people turn to substances as a way to cope with stress, anxiety, or trauma that may stem from work, relationships, or life changes. Substances can be used as a temporary escape or relief. According to the Canadian Mental Health Association (CMHA), stress is a significant contributor to the onset of Substance Use Disorders.
  • Mental Health Disorders: Mental health conditions such as PTSD, anxiety, Depression, and other mood disorders are strongly associated with Substance Use Disorders. The Centre for Addiction and Mental Health (CAMH) notes that many individuals with mental health disorders may start using substances in an attempt to manage their symptoms, which can lead to addiction.  
  • Peer Pressure and Social Influence: Young people, in particular, are vulnerable to peer pressure. If they are in social circles where drug or alcohol use is prevalent, they may feel compelled to participate to fit in.
  • Genetics and Family History: Genetic predisposition can also be a risk factor for Substance Use Disorders. Individuals with a family history of addictions are more likely to develop one themselves due to inherited traits. This is supported by the Public Health Agency of Canada.
  • Intergenerational Trauma: Individuals’ upbringing can be affected by the trauma their ancestors endured. This can lead to a range of mental health issues, which may cause individuals to turn to substances as a form of self-medication. CAMH and CCSA indicate that the psychological and emotional scars of trauma can create a cycle where substance use becomes a way to numb the pain or disconnect from distressing memories, perpetuating a cycle of addiction.  
  • Trauma and Adverse Childhood Experiences (ACEs): Experiences of trauma, especially during childhood, can significantly increase the risk of substance use in later life. ACEs such as abuse, neglect, or witnessing violence are strongly correlated with the development of addiction. CCSA reports that individuals with a history of trauma are at a higher risk of Substance Use Disorders as they may use substances to cope with the emotional pain associated with their experiences.  
  • Availability and Accessibility: Easy to access substances, whether it’s through legal means (such as alcohol and prescription drugs) or illegal means, can increase the likelihood of substance use. Availability in someone’s community or social group can lower the barriers to experimenting with or regularly using substances.  

The Importance of Addressing Stigma

Negative stereotypes and misconceptions about people who use substances can prevent them from accessing the care they need. For instance, only a small percentage of primary care physicians in Ontario are willing to take on new patients with opioid use disorder, which can lead to tragic outcomes like overdose.  

As RRC Polytech community members, we can each play a crucial role in combating stigma by using person-first language. For example, instead of labelling someone as an “addict” or “druggie”, refer to them as a “person with addiction” or “person who uses drugs”. This simple change in language can make a significant difference in how individuals perceive themselves and how they are treated by others.  

How Can You Get Involved

In 2023 alone, there were 8,904 opioid-related deaths, which means an average of 22 people died each day due to opioid-related causes. This represents a continuation of a troubling trend that began in 2016, with the country having experienced over 44,000 opioid related deaths since then. 

If you are interested in getting involved, here are a few ways you can make a difference:  

  • Educate Yourself and Others: Learn about the signs of addiction, the risks associated with substance use, and the resources available for support. Share this information with your family and peers to foster a more informed and compassionate community.  
  • Promote Healthy Behaviors: Engage in and encourage activities that support mental health and well-being, such as mindfulness, exercise, and social connections that do not revolve around substance use.  
  • Support Your Peers: If you know someone who is struggling with addictions, offer your support without judgement. Encourage them to seek help and remind them that they are not alone.  
  • Advocate for Resources: Advocate for increased access to mental health and addiction support services in your community.  

Naloxone Training Highlight

A Narcan nasal spray demonstration device is shown on a table with its packaging in the background.
Image by Governer Tom Wolf

If you are interested in learning about overdose prevention, register for Naloxone training taking place at the Exchange District Campus. There is no cost for this training.

Date: November 25, 2024

Time: 4:30pm to 6:30pm

Location: EDC Room P107

Resources You Can Refer To

  1. Canada’s Guidance on Alcohol and Health
  2. Get Help with Substance Use

Are You Feeling SAD?: Coping with Seasonal Affective Disorder

November 12, 2024

Man sitting outside in the cold winter looking down.

As winter gets closer and daylight hours decrease, many people feel the effects of Seasonal Affective Disorder (SAD). This mental health condition is a type of Depression that often occurs during the fall and winter months. Symptoms people experience include low energy, increased sleep, changes in appetite, and feelings of hopelessness. In order to cope with SAD, it’s important to learn the science behind it and understand how it affects mind and body.  

Understanding SAD

Seasonal Affective Disorder is more than just “the winter blues”. It’s a type of Depression that follows a seasonal pattern and primarily affects individuals during the shorter, darker days of the fall and winter. The exact cause of SAD isn’t fully understood, but several factors contribute to an onset, including:  

  • Disruptions in your biological clock (circadian rhythm) due to decrease in sunlight. 
  • Drops in serotonin levels (a brain chemical) that affects mood, caused by reduced sunlight.
  • Seasonal changes in melatonin production, which plays a role in sleep patterns and mood.

How to Know if You are Struggling With SAD

Woman sitting on park bench with head downcast

Some of the common symptoms of SAD include:  

  • Persistent low mood  
  • Loss of interest in usual activities  
  • Low energy levels  
  • Changes in sleep patterns (usually oversleeping)  
  • Changes in appetite (craving carbohydrates) 
  • Difficulty concentrating  
  • Feelings of worthlessness or guilt

If you notice these symptoms, it would be a good idea to speak with your healthcare provider, like a family doctor or nurse practitioner. They may be able to determine if you’re experiencing SAD or something else and recommend treatment options.

Tips to Cope With SAD

In addition to medical treatments, there are several other things that individuals can do to cope with SAD, including some lifestyle habits and self-management strategies.

  • Light Therapy: One of the most effective treatments for SAD is light therapy, which involves sitting near a light box that mimics natural sunlight. Light therapy can help reset your biological clock and boost serotonin levels. You can borrow one for free at RRC Polytechnic here. Permanent light therapy stations are also available on a first-come, first-served basis at the Exchange District and Notre Dame Campus Libraries.
  • Maintain a Routine: Establishing a regular routine can help manage symptoms of SAD. Fortunately, having a class schedule can help build that routine. It’s also important to try and wake up and go to bed at the same time every day – yes on the weekends too, if you can. Consistency can help regulate your biological clock.  
  • Stay Active: Regular physical activity can improve mood and energy levels. Remember that Campus Well-Being has a lot of free programs to offer to RRC Polytech students and employees. From fitness classes and intramural sports to yoga and dance classes. Although it may feel challenging to get started, making a schedule can help maintain a commitment.
  • Get Outside: Spending time outdoors, even on a cloudy day, can help increase exposure to natural light. Aim for at least 30 minutes of time outdoors. You can go on a walk or simply sit and read a book outside! 
  • Eat a Balanced Diet: Nutrition plays a key role in our mental health, especially when we are craving carbohydrates during the fall and winter. Focus on fiber rich and nutritious foods like fruits, vegetables, and whole grains, but don’t deprive yourself of a treat every once in a while.  
  • Connect with Others: Social support can be crucial if you experience SAD. There are so many opportunities on campus to connect with others and Campus Well-Being in particular hosts many different events that can encourage you to get out there and socialize. Subscribe to the blog or follow us on Instagram to stay up to date.  
  • Manage Stress: Practicing stress-reducing techniques such as meditation, deep breathing, or progressive muscle relaxation can be helpful. You can find guidance on Mindwell if you sign up for free! These practices can help manage the stress that can otherwise worsen SAD symptoms.  
  • Seek Professional Help: If your symptoms are severe of you are finding it difficult to cope, don’t hesitate to seek help from a mental health professional. You can reach out to RRC Polytech Counselling Services or to your Campus Mental Health Specialist, Fizza, to learn about other resources that can help you.  

You Can Do It!

Coping with SAD is challenging, but by implementing these strategies, you can help manage the symptoms and improve your overall well-being during the winter months. Remember, you are not alone and there are resources and people ready to support you! Stay connected, stay active, and take care of yourself.  

If you are interested in learning more about how to cope with SAD, the Canadian Mental Health Association (CMHA) will be joining us on November 28th from 12:00 to 1:00pm for a Lunch & Learn session. You can register here!

Cultivating Kindness 2024

November 5, 2024

A person's hand holding a sign "Kindness, Pass it On" at a beach.
Photo by Kelly Sikkema on Unsplash

Join Campus Well-Being in spreading and encouraging kindness to others, to the earth, to animals and to yourself by participating in our kindness sessions.

In November, we arranged a few special activities and guest speakers to celebrate kindness in four areas:

Kindness to Others – Inspirational Card Gift-Giving (EDC, NDC)

Black dog holding a thank you card in it's mouth.
Photo by Howie R on Unsplash

Celebrate World Kindness Day on November 13, 2024 with Campus Well-Being and the Students’ Association.

Pop by the EDC Atrium or NDC Library Hallway to pick an inspirational card to give to a friend, peer, colleague or someone new. Or write a motivational message to someone you know on some special notes. Keep spreading kindness!

Drop-by: Wednesday, November 13, 2024 from 11:30am to 1:pm

  • Library Hallway, Notre Dame Campus
  • Atrium Hallway, Exchange District Campus

Kindness to the Earth – All About Mushrooms (NDC, Virtual/Recording)

Join small scale mushroom cultivation expert Tom Nagy of River City Mushrooms as he introduces you to the world of homegrown gourmet and medicinal mushrooms using pre-inoculated mushroom grow blocks.

Photo by Chris Everiss on Unsplash

During this program, you will acquire a basic understanding of what mushrooms and fungi are, what species and varieties can be easily grown both indoors and outdoors as well as how to best care for them to ensure consistent and bountiful crops of beautiful mushrooms.

REGISTERIn-Person or VirtualWednesday, November 13, 2024 from 12pm to 1pm in the Connected Classroom, G139 at Notre Dame Campus.

Unable to attend? Register for the virtual option to receive the recording.

The first 20 students to attend in-person at NDC will receive a free mushroom at-home growing kit after the presentation.

Mushroom grow blocks are an accessible, hassle-free way for beginners to experience mushroom cultivation without having to invest in any equipment or learn advanced techniques.


Tom Nagy is a restoration ecologist with a passion for botany, sustainable agriculture, and mycology. Tom has experience working as a field botanist, environmental consultant and as a field and operations manager for a certified organic farm. In 2018 Tom began River City Mushrooms; a small-scale mycological interest project based in Winnipeg that focuses on cultivating an appreciation for edible and medicinal fungi as well as supplying the knowledge and tools necessary for a new generation of mushroom growing enthusiasts to flourish. Tom continues to advocate for a greater understanding of how we perceive, understand and develop relationships with the natural world by writing informative articles and conducting engaging public programs discussing native plant communities, organic agriculture, mushroom cultivation and wild foraging.

Kindness to Yourself and Animals – Self-care of People and Animals (NDC, Virtual/Recording)

Person hugging a dog.
Photo by Eric Ward on Unsplash

The Winnipeg Humane Society visits the College to offer participants a fresh perspective on maintaining mental, emotional, and physical well-being. By drawing comparisons between the proper care of pets, farm animals, and ourselves, it highlights the often-overlooked parallels between human and animal needs. Just as animals require attention, nourishment, and rest to thrive, so do we.

REGISTERIn-Person or VirtualTuesday, November 19, 2024 from 12pm to 1pm in the Connected Classroom, G139 at Notre Dame Campus.

Unable to attend? Register for the virtual option to receive the recording.

Kindness Presentations from 2023

Interested in viewing last year’s kindness topics? Check out the video links on 2023’s blog post.

  • Mental Health and Food
  • Giizis, The Sun
  • Pollinators
  • Be Kind, Rewind

Meet the Campus Well-Being Team

November 5, 2024


Allow us to introduce ourselves!

The Campus Well-Being team provides programs, services and resources to support the holistic health of students and employees. Through sport, fitness, recreation and mental wellness initiatives, CWB creates a greater sense of well-being, belonging and connectedness in our campus community. We also offer engaging and enriching youth programs, including summer camps and in-service day camps.

Get to know us by reading our bios and please reach out if we can assist you during your time at RRC Polytech.

While this is our full-time team, we also have several student staff who work with us casually and many student volunteers who are also valuable team members.

Headshot of Abi Varghese

Abi Varghese – Customer Service Representative


As the Customer Service Representative with Campus Well-Being, Abi promotes health and well-being among students and staff. Abi has a bachelor’s degree in business administration and a postgraduate diploma in international business. Passionate about sport and always aiming to help individuals achieve their goals, Abi is currently pursuing a graduate certificate in Sport and Recreation Management.

Breanna Sawatzky – Manager, Campus Well-Being

Breanna has the pleasure of leading this team in its mission to enhance well-being, belonging and connectedness in our campus community. With a background in counselling, research, and psychosocial rehabilitation and a Master of Public Health degree, Breanna is driven to create working and learning environments where everyone can thrive. She enjoys developing new programs based on synergies between the science of well-being and the unique needs of our students and employees.

Headshot of Breanna Sawatzky
Headshot of Davis Chase

Davis Chase – Youth Initiatives Supervisor

Davis works within the Campus Well-Being team as the Youth Initiatives Supervisor. Graduating from the University of Winnipeg with a degree in Kinesiology, Davis uses his education and experience to design and implement engaging youth programs that promote education, well-being, and lifelong skill development. Known for his positive attitude and strong teambuilding skills, Davis leads and mentors student workers to support the delivery of impactful youth programs.

Fizza Rashid – Campus Mental Health Specialist

If you’re looking for mental health and well-being support and resources, Fizza is your go to person! She is passionate about mental health education and awareness and nurturing inclusive spaces for healing and empowerment. Fizza has a BSc in Psychology and has worked in the mental health field for over 10 years. In her spare time, Fizza enjoys singing, crocheting and going on walks outside!

Headshot of Fizza Rashid
Headshot of Kayla McMurchy

Kayla McMurchy – Sport and Fitness Supervisor

Kayla McMurchy joined the Campus Well-Being team in June 2024, bringing a Bachelor of Kinesiology with a minor in Psychology from the University of Manitoba. Committed to lifelong learning, she holds additional certifications in personal training, prenatal and postnatal exercise, and competitive sports development. Passionate about promoting an active lifestyle, Kayla views exercise as crucial for proactive healthcare, benefiting both physical and psychological well-being. She advocates for finding enjoyable forms of exercise as key to lifelong health and wellness and aims to inspire others to discover new sports and fitness activities through our programming at RRC Polytech.

Kristi Dorian – Recreation and Wellness Coordinator

After 20+ years as a health and wellness columnist and newspaper publisher, Kristi continues to expand her well-being expertise here at RRC Polytechnic.  Her passion for planning and people is rooted in creativity, integrity and positivity. Kristi comes with extensive knowledge of the College from her previous positions as an ASL-English interpreter, Administrative Assistant and Cheers for Peers Coordinator.

Headshot of Kristi Dorian

Campus Well-Being November Programs

October 29, 2024

Grey stones stacked in the foreground with soothing blues and greens in the background. White text reads Campus Well-Being Events

Sport

Participate in a variety of recreational sport activities on campus in a safe and supportive environment. 

No registration is required for intramural sports. All skill levels are welcome. Come as a team or as an individual.

Intramural Badminton

Mondays 4:00-5:30pm (North Gym)

Fridays 4:00-5:30 (North Gym)

Intramural Basketball

Tuesdays 4:00-5:30pm (North Gym)

Thursdays 4:00-5:30pm (North Gym)

Intramural Futsal (Indoor Soccer)

Wednesdays 4:00-5:30pm (North Gym) – Starting November 6

Fridays 4:00-5:30pm (North Gym) – Starting November 8

Intramural Volleyball

Tuesdays 4:00-5:30pm (South Gym)

Thursdays 4:00-5:30pm (South Gym)

Fitness and Movement

Muscle & Mobility (NDC)

Join Coach Brinold to build strength, flexibility, and training knowledge in this self-paced class that focuses on movement quality over quantity. All fitness levels are welcome & exercise progressions and modifications will be provided throughout each workout to accommodate everyone.

REGISTER – Notre Dame Campus, North Gym: Mondays and Wednesdays 12:10 – 12:50pm

There will be no class on Monday, November 11

Strength & Conditioning (NDC)

These fun and high energy sessions utilize bodyweight exercises, kettlebells, dumbbells, medicine balls, bands and more for a compete total-body workout. Coach MG welcomes all fitness levels, providing exercise progressions and modifications to accommodate everyone.

REGISTER – Notre Dame Campus, North Gym: Tuesdays and Thursdays 12:10 – 12:50pm

Gentle Flow Yoga (NDC and Virtual)

Several students on their backs holding a yoga pose.

Take some time to unwind and reconnect with your body with yoga instructor Jaimie Bristow. A class for all levels focusing on slow rhythmic movements and long gentle stretching to explore opening all areas of the body. Class begins and ends with varying forms of pranayama (breathwork), and/or mindfulness based stress reduction techniques.

Suitable for all levels, mats are provided for in-person sessions.

  • Wednesdays In-Person – REGISTER – 12:10 to 12:50pm, Notre Dame Campus, Immersion Room (GM33), near North Gym. (NOTE: No In-person class Nov 6, register for virtual session only instead.)
  • Wednesdays Virtual and Recording Access REGISTER – 12:10 to 12:50pm *Access to recording for one week post-class.

Hatha Yoga (EDC)

Join Chaley Martens after school or work for a 45-minute hatha yoga class to unwind from your day. This class will build on mindful movement and breathing to gently challenge the mind and body, but leave you feeling relaxed. No experience is necessary. Suitable for all levels and mats are provided. Registration required.

REGISTER – Exchange District Campus, P107: Thursdays 4:15pm to 5pm

Vinyasa Flow Yoga (Virtual)

Headshot of Jaimie Bristow

A dynamic class adapted for all levels that builds heat moving through postures with more continuous movement. Poses are linked together with the breath in a flowing sequence. Various ideas and themes are explored with instructor Jaimie Bristow.

REGISTER – Virtual: Fridays 12:15 to 12:45pm

Note: Links for virtual sessions will be emailed to registrants separately. Friday classes are not recorded.

Bike Share Program (NDC)

Four bicycles hanging vertically on the gym wall

Borrow a bike to go for lunch, run an errand or cruise around the area. Our four bikes include Moose and Bear (large), Eagle (medium) and Goose (small).  Come to the NDC North Gym customer service desk during regular gym hours, fill out a waiver and pick your bike – daytime borrowing only by students and staff.

Wearing a helmet is mandatory. Bring your own or borrow one from us; bike locks are available too. Each user receiving a bike will be responsible for:

  • Keeping it secure
  • Riding safely and lawfully
  • Returning it in a timely manner

Wellness

Make and Take Crafting Lunch Break (EDC and NDC)

Group of students and staff crocheting, painting on rocks and colouring.

Take a break to create! Activities and supplies provided include – bookmark, bracelet and button making, rock painting, colouring and drawing, knitting and crocheting. We’ll also have some board games available.

Or bring your own project to work on while connecting and socializing with others.

Open from 12:00pm to 1:00pm. You can register for a calendar reminder or just drop in.

  • Exchange District Campus: Nov 14, 2024 in P107 – REGISTER
  • Notre Dame Campus: Dec 10, 2024 in Prairie Lights – REGISTER

Home Maintenance Series – Plumbing (NDC)

Various faucets, toilet pieces and other plumbing items spread out on a table.

Is the drip, drip, drip of a leaky faucet keeping you awake at night? Is your toilet past its prime and starting to leak or run for no reason?

If so, this next installment of the Renters and Homeowners Maintenance Series on Beginner Plumbing may be just what you need to get a good night’s sleep and save money on your water bill!

Water is our most precious resource and a leaky tap or toilet can waste hundreds of gallons of water in a short period of time. In this “taps and toilets basics” class, participants will learn the basic parts of both faucets and toilets and troubleshoot and repair common issues with both of these.

REGISTERNotre Dame Campus: Tuesday, November 12, 2024, 4:30pm to 6:30pm, in room J2-05, watch for some signs to help find the room.

Cooking for Wellness (Virtual)

From the comfort of your own kitchen, Abby Legaspi leads at-home chefs through a step-by-step process to make lasagna roll-ups. Cozy up with good food and lots of fun!

REGISTERThursday, November 28, 2024: 6 to 8pm. Link will be emailed separately closer to event.

NOTE: The first 20 RRC Polytech students may request an ingredient kit to pick up from NDC or EDC. You will receive email confirmation. Student supply kits are limited, so register early.

Contact Kristi for more information: kdorian@rrc.ca

Virtual Paint Night

“Art is a powerful form of medicine – with the power to heal, to find insight, stillness and growth, to de-stress and feel in balance. Making art is a safe space to be wild and free.” Kisa MacIsaac 

Painting for Classes this Dec 2024

Join Campus Well-Being, the Students’ Association and instructor Kisa MacIsaac, for a virtual evening of painting and creative discovery. Participants follow a step-by-step process to create a unique painted canvas. All students and staff are welcome to register. 

REGISTER – Virtual: Wednesday, Dec 4, 2024, 6pm to 8pm.

NOTE: The first 20 RRC Polytech students may request a paint kit to pick up from NDC or EDC. You will receive email confirmation. Student kits are limited, so register early.

Mental Well-Being

Thrive Week Nov 4 to 9, 2024 (All Campuses)

Thrive Week is a time to focus on the importance of balance and self-care in developing positive mental health that supports success in learning and working.

Check out all our wellness events – Alumnus Maria Jose Eguigure Torres Keynote “Building Resilience to Overcome Challenges, Amazing Race themed evening, mini golf, free popcorn and games lunch hours, wood-working, open mic night, massages and more.

Pop-Up Cat Café (NDC and EDC)

Woman leaning on the couch and petting her cat that is sitting on her stomach.

Join us during Thrive Week to spend time with some adorable cats! Sign up now as spots fill up fast! If you would like, you are welcome to bring cat food donations. 

Date: November 4, 2024
Time: 11:30am to 1:30pm (sign up here for a 30-minute slot) 
Location: NDC – The Cave

Date: November 5, 2024
Time: 11:30am to 1:30pm (sign up here for a 30-minute slot) 
Location: EDC – P107

No walk-in availability.

Therapy Dog Visit (EDC and NDC)

RRC Polytech staff hugging a big dog.

Come and spend time with our furry friends from St. John Ambulance! Take some time during the lunch hour to relax and de-stress and spend time with some therapy dogs.

NDC – November 19, 2024
Location & Time: Campus Store Hallway – 11:30am to 1:00pm

EDC – November 20, 2024
Location & Time: Atrium (Roblin Centre) – 11:30am to 1:00pm

FREE Naloxone Overdose Response Training

A Narcan nasal spray and its box sitting on a table
Image by Governor Tom Wolf

Are you looking for an opportunity to be trained to administer Naloxone? Naloxone can be used to save a life in the case of an opioid overdose. Join St. John’s Ambulance for a free training as part of National Addictions Awareness Week. Register here!

Date: November 25, 2024

Time: 4:30 to 6:30pm

Location: EDC – Room P107

Recreation

Board Game Night (NDC and EDC)

A group of students playing carrom at a table.

Bring yourself, your friends or family for an “all welcome” board game night.

Contact Kristi if you’d like to reserve a specific game for your group of friends, classmates or staff team.

DROP-IN – Exchange District Campus: Tuesday, Nov 19, 2024, 4 to 7pm, in the Dining Hall in The Roblin Centre near Tim Hortons.

DROP-IN – Notre Dame Campus: Thursday, Nov 21, 2024, 4 to 7pm, in The Cave, DM30.

Pop-up Game Room (NDC)

Group of students around a table playing jenga.

Play board games and giant games like Jenga, Chess or Connect 4, join some peers in a friendly cornhole or card game, take some time to socialize while working on a puzzle or colouring.

DROP-IN – Notre Dame Campus: Tuesday, December 3, 2024 – 10am to 2pm. In the Library Hallway.

November Mindwell Programs

October 29, 2024

This month, Mindwell’s programs are focused on financial health and designed to help individuals stay calm and manage financial pressures with clarity and ease.

Continue reading this blog to sign up for some great programs. If you have yet to create a free Mindwell account, click here!

Financial Freedom: From Scarcity and Avoidance to Confidence and Prosperity

Learn how to shift from doubt and anxiety to confidence and prosperity. This is an opportunity to transform your financial life – regardless of how much money you have right now.

  • Decrease the negative impact of your comparing mind
  • Uncover the “money story” that is impacting your work/school & home life
  • Build positive expectations with peers at school or colleagues at work
  • Discover the math and mindset of Enough
  • Increase your confidence and success at work and school

Join Spencer Sherman on Thursdays at 12:00pm CST. Register here!

Cultivating Clarity in our Relationship with Finances

Mountain range in the back drop with a body of water and foggy sky.

Learn and implement mindfulness techniques designed to foster inner contentment, reducing reliance on external sources for happiness – all at NO cost.

  • Distinguish between internal happiness vs. dependance on external things to bring us joy
  • Learn to be more mindful when it comes to our spending habits
  • Heighten awareness of our attachments to our financial status 
  • Clarify financial goals and practice gratitude for what we presently have

Join Ross Robinson on Fridays at 11:00am CST. Register here!

Breaking Free from Social Comparison

A blue sky with large and small rocks balancing on top of each other.

Explore the concept of contingent self-esteem and how basing our self-worth on external factors, like how much money we have, can undermine our well-being.

Join Dr. Ellen Choi on Wednesdays at 11:00am CST. Register here!

Save Money with Tai Chi 

Water with a floating lily pads and a pink lotus flower.

Practice Tai Chi to see positive results in your health, keep yourself occupied and engaged, and avoid needless spending. Join Peter Hodes Tuesdays at 4:30pm CST. Register here!

Mindful Financial Choices Aligned with your Values

A bright blue cloudy sky with green trees and a body of water.

Explore practices to make mindful financial choices that are aligned with your values – and experience financial freedom!

Join Jackie Roberge on Mondays at 12:00pm CST.

French: Register here!

English: Register here!

October Exercise of the Month

October 24, 2024

Explore our October Exercise of the Month: Forearm Plank. This foundational exercise builds core strength and stability which is essential for many activities of daily living. It’s a great exercise for both beginners and experienced fitness enthusiasts. Plus, you can perform it almost anywhere!

How To Do It

Incorporate the Forearm Plank into your routine by adding it to your warm-up or your current workout. All you need is enough space to lie down comfortably. Here’s how to perform it:

  1. Begin by lying face down on the floor. Place your forearms on the ground, with elbows directly under your shoulders and hands together or palms flat on the ground.
  2. Press your forearms into the ground and lift your body off the floor, creating a straight line from your head to your heels.
  3. Keep a neutral spine by looking down at the floor, gazing just past your fingertips. Engage your core, glutes, and legs to maintain stability. Avoid letting your hips sag or rise too high.
  4. Aim to hold this position for 20-30 seconds, gradually increasing the duration as your strength and endurance improves. Breathe steadily throughout the hold. To modify, drop your knees while maintaining a straight position from the knees to the head. To exit the position, gently lower your body back to the ground. Rest and repeat for 3-4 sets, adjusting the duration to match your fitness level.

Benefits of This Exercise

Some potential benefits of the Forearm Plank include:

  • Builds Core Strength: The Forearm Plank is excellent for developing the deep core muscles that support your spine and overall stability. Core strength is important to maintain as you age, as it is an essential for many functional activities.
  • Enhances Shoulder Stability: This exercise engages the shoulder muscles, improving stability and strength which can benefit various upper body movements.
  • Improves Posture: By strengthening the core and upper back, plank variations can help improve overall posture and counteract the effects of prolonged sitting.
  • Increases Endurance: Holding a plank challenges your muscular endurance, helping to build resilience in your core and stabilizing muscles.
  • Easy to do Anywhere: Planks require only enough room to lie down comfortably, making them suitable for small spaces like a living room, office, or park. Unlike many exercises, planks also don’t require any equipment, making it any easy exercise to practice in a variety of environments.
  • Great Exercise to Track Progress: Forearm plank is a great exercise to track/monitor your progress. Simply start a timer and hold for as long as you can! As your muscular endurance improves, you will find it easier to hold for longer periods.
  • Adaptable for All Levels: You can modify the Forearm Plank by dropping your knees for an easier variation or extending the hold for a greater challenge.

Try it Today!

When performing any new exercise, it’s important to listen to your body. Make sure to take appropriate rest when needed. Looking for a video of this exercise? Check out our Instagram!

SOURCES:

How to Do a Plank: Techniques, Benefits, Variations (verywellfit.com)

Plank Exercises: What They Do For Your Body (clevelandclinic.org)

Plank Exercise Benefits: Why You Should Work Your Core (healthline.com)

RRC Polytech campuses are located on the lands of Anishinaabe, Ininiwak, Anishininew, Dakota, and Dené, and the National Homeland of the Red River Métis.

We recognize and honour Treaty 3 Territory Shoal Lake 40 First Nation, the source of Winnipeg’s clean drinking water. In addition, we acknowledge Treaty Territories which provide us with access to electricity we use in both our personal and professional lives.

Learn more ›