During these Manitoba wintery months, darkness and cold temperatures seem to prevail as we move through a new academic term filled with projects and deadlines. Huddled in our puffy parkas at bus stops or under a pile of blankets at home, at times we may only notice a dark cloud of negativity and stress around us, while other times we see positivity and moments of joy.

What we notice and pay attention to affects our emotions and responses. Our brains and bodies constantly filter the information bombarding us in every moment, deciding whether something is dangerous or safe. Each person reacts differently and experiences the world uniquely.

Glimmers and Triggers

From a therapeutic perspective, this reaction to the world around us is known as either a trigger or a glimmer. From events, people, memories, media or situations, triggers can activate past trauma and our flight or fight mode, make us feel vulnerable or attacked, anxious, stressed or angry. On the flip side, glimmers cause feelings of safety, relaxation and calmness, spark wonderment and appreciation.

Mental Wellness and Glimmers

Paying attention to glimmers keeps us in the present moment and increases our mental wellness.  Glimmers tend to reduce stress and promote peace, we feel motivated and inspired; in those states of mind, we can build resilience and open ourselves to learning, diversity and possibility.

Glimmers can differ from one person to the next. Something triggering to one, could be a glimmer to another. Glimmers come in all shapes and sizes, from a single smile from a stranger or the smell of popcorn, to a grand mountain vista or ladybug crawling on a leaf. We experience glimmers when our senses remain open and we keep checking inside to see if the sensations feel good.

At the Notre Dame Campus, we have a water fountain and pond filled with goldfish near the North Gym (see short video). This might grab someone’s attention and elicit a positive response – the sound of the water, the colourful fish swimming around, the vibrant green plants or the warmth of the sun beaming in.

Perhaps a painting class sparks a creative positive moment, or one of our yoga classes that tunes us into our bodies. Taking a walk around the Exchange District Campus to look at architecture might give someone joy.

By tuning in or stepping out, taking the time to discover our glimmers can lead to enhanced well-being.

A Glimmer List

Finding glimmers may not be easy. Some people benefit from setting an intention or plan to consciously practice finding glimmers. Start small. Keep the plan simple. Consider making a glimmer list.

We might already know of a few things that make us feel good or happy. We can go back to those activities to take a close look at how they feel in our bodies, minds and hearts.  This leads us to find those sensations in new places. When we encourage ourselves to try a new class or skill, look up and around, take a deep breath or stop and listen to something, the chances of experiencing glimmers increases.

Referencing our glimmer list when we feel hurt, upset, weary, dark or low, let’s us know where to go and what to do to feel safe and calm again.

May we all find peace and comfort in our own unique ways while moving through the world around and within us. Visit Campus Well-Being’s upcoming programs and events to perhaps find some new glimmers – at paint or cooking night, yoga or zumba, visiting with the dogs and cats who come onsite!

Sources

What Are Glimmers and Why Are They Good for You?

How to Grow Glimmers and Feel Less Anxious

Deb Dana on Glimmers

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.

We are also launching our annual Mindwell Take 5 Challenge! If you complete 30 days of mindfulness between January 15th and February 28th, you will be entered into a prize draw! You will receive a certificate of completion that you can email to Fizza for confirmation. Sign up here!

Mindful Cooking: Meal Prep for Mental Well-Being

Manifest the Life You Want to Live

Leading from a Healthy Foundation

Body Awareness: A Journey of Gratitude

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

Practice Mindfulness and Gratitude

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

Beat the Winter Blues: Embrace Mindfulness

Be Still Like a Mountain & Move Like a Great River

Creating Your Environment of Growth