As the clock strikes midnight on December 31^st, we are often swept into a whirlwind of resolutions, reflections, and ambitious promises for the year ahead. Social media fills with posts and reels of accomplishments and if you spent the past year simply getting by, it’s easy to feel like you don’t measure up. If this resonates with you, here is a gentle reminder that you are not alone, and surviving a year is an achievement in itself.  

It’s Okay to Just Get By 

While some might celebrate promotions, graduations, or transformative milestones, others might have faced private hurdles like grief, burnout, or health challenges. It’s important to honor your journey, no matter how it looks. If you made it through the days when getting out of bed felt monumental, that is worth acknowledging. Mental health and well-being aren’t linear paths, and progress often looks different for everyone. There is no universal timeline for growth, and there is no rulebook stating that each year must culminate in grand achievements.  

So, if you are entering the new year feeling like you have been treading water, know this: you are still here, and that matters more than any accolade.  

Nurturing the Existing You  

The phrase “New Year, New You” can imply that there is something wrong with who you currently are. But what if, instead of reinventing yourself, you chose to nurture the person you have been all along? The “existing you” has weathered storms, celebrated quiet victories, and learned lessons that deserve to be cherished.  

Here are some ways to approach your new year with kindness and self-compassion:  

• Reflect Without Judgement: Take stock of your year not by listing shortcomings, but by acknowledging resilience. What helped you get through tough times? What brought you joy, no matter how small? 

• Set Intentions, Not Expectations: Instead of rigid resolutions, consider setting intentions that align with your values. For example, aim to practice gratitude, prioritize rest, or engage in activities that bring you peace.  

• Celebrate Small Wins: Whether it’s making time for a hobby, going on walks more regularly, or simply remembering to drink more water, these moments of self-care and mindfulness are worth celebrating.  

• Seek Support When Needed: Part of nurturing yourself is recognizing when you need help. Whether through friends, family, or professional support, reaching out is an act of strength.  

Growth is a Process  

Growth doesn’t always mean leaping from one success to another. Sometimes, it’s about finding stability, setting boundaries, or choosing to rest when the world demands hustle. It’s about learning to sit with yourself and appreciate the person you are, “flaws” and all.  

The idea of a “new you” can be tempting, but the truth is, you don’t need to become someone else to live a fulfilling life. The existing you is worthy of care, compassion, and love – just as you are! 

Moving Forward  

As you step into the new year, give yourself permission to move at your own pace. Celebrate your survival, honor your small steps, nurture the foundation of who you already are. Let this be a testament to your strength and a gentle reminder that growth comes in many forms. After all, the most beautiful transformations often happen when we embrace ourselves wholeheartedly!   

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

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

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

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

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

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

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

Connecting with sport, fitness, and other wellness programs has just gotten easier! Campus Well-Being is happy to announce the launch of a brand new member portal. 

What Can I Do on the Member Portal?

On the member portal, you can:

• View program schedules and register for: 
  • Group fitness, like yoga and kickboxing, 
  • Events like paint nights and cat cafés,
  • Intramural sport.
• Register your child for a fun-filled in-service day camp.
• View program and facility calendars.
• Request to rent a gym.
• Purchase a facility membership (if you don’t automatically have one).
• Easily view all of your program registrations and even your facility visits.

What’s In Store for January?

• Intramural Sport
  • Badminton
  • Basketball
  • Futsal (indoor soccer)
  • Volleyball
• Group Fitness
  • Kickboxing Fitness
  • Zumba
  • Muscle & Mobility
  • Strength & Conditioning
  • Yoga (gentle flow, hatha, and vinyasa styles)
  • Bhangra dance

• Wellness
  • Therapy dog visits
  • Pop-up cat cafés
  • Bell Let’s Talk Day (Jan 22)
  • Vision board making
  • Candle making
• Recreation
  • Learn to play chess
  • Board game nights
  • Pop-up game rooms
  • Grip strength challenges

Details and registration can be found on the Member Portal.

Come on out and get involved in your campus community to make this your best January yet!

Who is a Member? 

Most students are charged a $24 mandatory wellness fee with their tuition, giving them an automatic membership that starts on their first day of classes. Students who are not charged this fee can opt in by paying their $24 right on the portal, on or after their first day of classes. 

Note for Gym Users 

This software change means all gym users (NDC North Gym and EDC Fitness Centre) will need to sign the facility waiver before their first visit in January. You can do that by logging in here with your RRC Polytech credentials and responding to the notification bell, which will prompt you to sign the waiver. 

As we gear up for a new year, many of us may be reflecting on fresh starts and setting healthy habits. While setting goals is exciting, sticking to them can often be the challenge. Not to worry. MindWell has you covered!

The January programming focuses on physical health, helping us stay on track with their wellness goals, and key to boosting energy, motivation, and performance at work, school and beyond.

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

Please note: live classes will be on pause from December 23rd to January 3rd. During the access, you will still have full access to the Mindwell Library.

Mindful Cooking: Meal Prep for Mental Well-Being

Start 2025 energized and on the right track with simple, healthy recipes that boost your energy and mental well-being. 

Chef and Holistic Nutritional Consultant Kristin Fraser will introduce mindful cooking techniques to nourish both your body and mind. Participants will receive a package featuring brain-boosting foods to enhance cognitive function and productivity, along with engaging recipe demos for meals and tonics to easily incorporate into your weekly routine.

Tuesday January 14th at 12:00pm CST. Register here!

Manifest the Life You Want to Live

As individuals, we have the ability to help create the life we want! We often place the biggest hurdles in our own lives, creating roadblocks to what we want to achieve. 

Ross will guide you through mindful exercises to assist you in being intentional to manifest the life you want to live.

Fridays in January at 11:00am CST. Register here!

Leading from a Healthy Foundation

Discover what it means to lead with resilience by building a strong foundation in physical well-being. In this class, Jackie will guide you through an exploration of your unique definition of physical health, help you identify actionable steps to achieve it, and uncover any barriers holding you back.

Empower yourself to perform at your best and inspire others by leading from a place of vitality and strength.

New Class – Thursdays in January at 3:00pm CST. Register here!

Body Awareness: A Journey of Gratitude

When we fully attune to our bodies, we start to recognize and appreciate their power. Our body is our home, deserving of care and gratitude.

This January, Dr. Ellen will guide you through mindful practices designed to deepen your connection with your body, enhancing both physical and emotional well-being.

Wednesdays in January at 11:00am. Register here!

Explore our December Exercise of the Month: Seated Single-Arm Shoulder Press. This upper-body strength exercise is perfect for targeting your shoulders, triceps, and core while helping to correct strength imbalances between sides. By performing the movement from a seated position, you eliminate momentum, focusing on form, stability, and controlled movement—making it ideal for all fitness levels.

How To Do It

Incorporate the Seated Single-Arm Shoulder Press into your strength routine for balanced, targeted shoulder development. All you need is a sturdy chair/bench and a dumbbell. Here’s how to perform it:

1. Starting Position: Sit tall on a chair or bench with your feet flat on the ground, knees bent at a 90-degree angle. Hold a dumbbell in one hand at shoulder height, with a neutral grip on a 45-degree angle. Place your opposite hand on your thigh or at your side for stability. Engage your core and keep your back straight.
2. Press Up: Exhale as you press the dumbbell straight overhead, fully extending your arm without locking your elbow. Keep your torso stable and avoid leaning to one side.
3. Lower Back Down: Inhale as you slowly lower the weight back to shoulder height with control. This completes one repetition.
4. Repeat: Perform 8–12 reps on one side before switching arms. Aim for 3-4 sets. Start with a moderate weight that allows you to maintain proper form.

Modifications:

• Beginner: Use a lighter weight or perform fewer reps until you feel confident with the movement.
• Advanced: Increase the weight or perform the movement on a stability ball to further challenge your core strength.

Benefits of This Exercise

Some potential benefits of the Seated Single-Arm Shoulder Press include:

• Builds Shoulder Strength: This exercise effectively targets the deltoids and triceps, improving your ability to perform overhead movements.
• Corrects Imbalances: By working one side at a time, this exercise helps identify and correct strength imbalances between your dominant and non-dominant sides.
• Engages the Core: Even from a seated position, your core muscles activate to keep your torso stable as you press the weight overhead. Unilateral movements also require more stability from the core to provide an extra challenge.
• Improves Posture: Strengthening your shoulders and core promotes proper posture and alignment, counteracting the effects of prolonged sitting.
• Focuses on Control: The seated position eliminates momentum, ensuring you perform each rep with control and precision for maximum benefit.
• Accessible for All Levels: The seated variation makes this exercise suitable for beginners or those with balance concerns while still offering a challenge for advanced lifters.

Try it Today!

When performing the Seated Single-Arm Shoulder Press, focus on maintaining good posture and listening to your body. Start light, prioritize control over speed, and rest when needed.

Looking for a video demonstration? Check out our Instagram for tips, modifications, and tutorials!

Sources

Single Arm Dumbbell Shoulder Press

The Seven Biggest Benefits of Unilateral Training | BarBend

How to Do Seated Dumbbell Shoulder Press: Muscles Worked & Proper Form – StrengthLog

How To Do Dumbbell Shoulder Press : The Correct Guide – Eric Roberts

Join us for a full day of fun at our In-Service Day Camp on January 31, 2025!

Camp Details

Date: Friday, January 31, 2025

Time: Camp programming runs from 9:00am – 3:30pm. Flexible drop-off and pick-up times are available before and after camp.

• Drop-Off: Anytime between 8:00 – 9:00am
• Pick-Up: Anytime between 3:30 – 4:30pm

Location: RRC Polytech – South Gym, 2055 Notre Dame Avenue, Winnipeg, MB

• Free parking is available in Lot S1 during drop-off and pick-up hours.
• Click here to see the campus map

Age Range: 6 – 11 years old

Cost: $40 + GST

Registration: Click here to register

• RRC Polytech students & staff can click ‘Use RRC Polytech Credentials’ to sign in.
• Community members can sign up using their preferred email.
• Once signed in, add the family members you’d like to register for camp.

Camp Overview

Get ready for a day filled with team-building challenges, creative arts, and recreational activities at RRC Polytech!

The morning will feature an exciting gym-floor curling experience hosted by Rocks & Rings, followed by engaging creative projects and activities throughout the day.

Our camp is led by qualified and experienced staff who are dedicated to providing a safe, inclusive, and enjoyable experience for everyone.

Additional Information

Lunch – Lunch will not be provided. Please prepare your children with a packed lunch & water bottle. Campers will have time for lunch & snack breaks throughout the day.

Clothing – Please bring indoor shoes that will be comfortable for light physical activity and walking throughout the day.

Cancellation & Refund Policy – Cancellations & refunds will be available until 7 days prior to camp.

Please send us an email with any questions.

The holiday season is often portrayed as a time of joy, relaxation, and family togetherness. However, for some people, it can also be a period filled with stress, and anxiety, especially when dealing with difficult family dynamics. Whether it’s differing opinions, unresolved conflicts, or simply the strain of being in the same vicinity, managing these situations can be challenging. Something we can try to focus on are the things we can control over the holidays, which includes what we can do to take care of ourselves. Below are some tips to consider before the holiday break.  

Practice Self-Care

Prioritize self-care in order to manage stress and maintain your well-being. This can include activities such as exercising, meditating, reading, or spending time with friends. Make sure to carve out time for yourself, even if it’s just a few minutes each day. Self-care helps recharge your emotional batteries and provides a buffer against family-induced stress.  

Practice Mindfulness and Gratitude

Mindfulness and gratitude practices can be powerful tools for managing holiday stress. Mindfulness involves staying present and fully engaging in the moment, which can help reduce anxiety about past or future events. Gratitude practice, such as keeping journal, or reminders of what you are grateful for, can shift your focus from what’s going wrong to what’s going right, fostering a more positive outlook.  

By focusing on self-care, setting boundaries, being assertive, and seeking support, post-secondary students can navigate the complexities of family dynamics during the holidays with greater ease. Remember, it’s okay to prioritize you and your well-being and create a holiday experience that works best for you.

If you are in need of support over the holidays, explore our Supports and Resources page, Crisis Resource page, and Community Resource Collection.

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.

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

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

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

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

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

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!

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.

Fitness and Movement

Gentle Flow Yoga (NDC and Virtual)

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.

Vinyasa Flow Yoga (Virtual)

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)

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 

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

Therapy Dog Visits (EDC and NDC)

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)

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.