Distractions and stress often pull us away from the meaningful moments we crave, leaving us feeling overwhelmed or disconnected from our surroundings, from others, and even from ourselves.

You’re not alone. That’s why MindWell’s June programming is designed to help you gently return to presence, so you can meet each day with more clarity, calm, and energy.

Here’s what’s coming up in June:

• Medicine Wheel: Harmonizing Mind, Body & Spirit
• Let Nature Be Your Guide
• Immersing Yourself in Nature
• Self-Leadership: Navigating the 8 C’s

If you haven’t already claimed your free MindWell account, you can do that here.

The Medicine Wheel – Special Workshop, June 10 at 12 pm CST

Following a successful debut, MindWell facilitator Ariana Fotinakis, a trauma-informed somatic and breathwork coach, is back this June!

Join Ariana to explore the Medicine Wheel’s four doorways and connect with your emotional, physical, mental, and spiritual well-being. Nurture every part of yourself in harmony with nature.

Register here!

Let Nature Be Your Guide – Live Classes, Fridays, 11 am CST

With the warm weather here, reconnect with nature to ground yourself and enhance your well-being.

Explore mindfulness practices that help you attune to the natural world, fostering a deeper sense of calm and connection.

Register here!

Immersing Yourself in Nature – Live Classes, Thursdays, 11 am CST

Discover the calming and restorative energy of the natural world. In this class, Dr. Ellen will guide you in deepening your connection with nature to enhance your well-being. Learn to tap into the soothing power of water to bring balance, clarity, and renewal to your life.

Register here!

Self-Leadership Series – Live Classes, Wednesdays, 3pm CST

Part I of the Self-Leadership Series. Join Jackie and explore a powerful framework to cultivate clarity, confidence, and connection in any situation.

Begin accessing and strengthening your inner resources for emotional balance, resilience, and intentional action, so you lead with calm.

Register here!

Explore Our May Exercise of the Month: Push-Ups

The Push-Up is a timeless and versatile upper-body exercise that targets your chest, shoulders, triceps, and core. Whether you’re a beginner or more advanced, push-ups can be adapted to suit your strength level and training goals. They’re a perfect bodyweight exercise to build strength, endurance, and overall functional fitness—no equipment required!

How to Perform the Standard Push-Up

Add push-ups to your strength training or conditioning routine to build upper body and core strength using just your body weight.

Starting Position: Begin in a high plank position with your hands slightly wider than shoulder-width apart, shoulders stacked over wrists, legs extended behind you, and core engaged. Your body should form a straight line from head to heels.

Lower Down with Control: Bend your elbows at about a 45-degree angle as you lower your chest toward the floor. Keep your body in a straight line and avoid letting your hips sag or lift up.

Push Back Up: Press through your palms to extend your arms and return to the starting plank position.

Repeat: Aim for 8–15 reps for 2–4 sets, depending on your current strength level and goals.

Modifications & Variations

Beginner: Wall or Elevated Push-Ups
Start with push-ups against a wall, countertop, or sturdy bench to reduce the load and build strength with proper form. The higher the surface, the easier the movement.

From the Knees
Perform push-ups with your knees on the ground to decrease resistance while maintaining a strong core and upper-body engagement.

Advanced: Tempo or Decline Push-Ups
Slow down the movement to increase time under tension or elevate your feet on a step or bench to target your upper chest and shoulders more intensely.

Benefits of This Exercise

Strengthens Upper Body & Core: Engages the chest, shoulders, triceps, and core in one powerful movement.

Improves Functional Fitness: Push-ups mimic real-world movements, making everyday tasks easier and safer.

Scalable for All Levels: Easily modified to match your current ability and progresses as you get stronger.

Boosts Muscular Endurance: Performing higher reps or tempo variations builds stamina for other strength or cardio activities.

Enhances Mind-Body Awareness: Maintaining alignment and engaging the core encourages better body control and movement quality.

Try It Today!

Whether you’re just starting your strength journey or looking to level up your workouts, push-ups are a foundational move worth mastering. Focus on form, keep your core tight, and rest as needed.

Want to see push-up variations in action? Head over to our Instagram for a video demo!

Sources

Pushups Every Day: What Are the Benefits and Risks?

7 Powerful Health Benefits of Doing Push-Ups – You Must Get Healthy

The 20 Best Push-Up Variations Ranked From Easiest to Hardest

Mental Health Week is an annual national event, led by Canadian Mental Health Association, to celebrate and raise awareness about the importance of mental health. This year’s theme is “Unmasking Mental Health.”

Many of us hide our struggles—at work, online, even with loved ones. But constant masking can be draining and isolating.

We all experience ups and downs in our mental health, and each person’s mental health is affected by unique situations and experiences.  Keeping the struggles hidden, and putting on a happy “mask,” can prevent us from truly connecting with others and can also prevent us from seeking support when it’s needed.

Alternatives to Masking

• Give some thought to who in your life you trust and decide to be honest with them about how you’re truly doing. This vulnerability can lead to a deeper connection with that person and can help you feel less alone and more understood.

• Spend some time in self-reflection, acknowledging your own true thoughts and feelings. It can be helpful to write down your reflections and take time to accept where you’re at.

• Seek peer support. Talking to another person who has gone through mental health challenges can relieve the burden of holding on to your struggles alone and can inspire hope. RRC Polytech offers a free, confidential Peer Support Program where students can book one-on-one chats with other students who have been trained as peer supporters.

• Connect with a professional. Almost 1 in 5 Canadians who needed mental health support didn’t reach out because they were uncomfortable talking about their struggles. Be brave and reach out. Review available resources and decide which one you want to try first.

This Mental Health Week, let’s start the conversation about unmasking mental health and breaking down stigma. Remember, open and honest conversations connect us all.

Invitation to Explore the MindWell Platform

To further your mental health-related learning, explore the MindWell platform, which includes training, live classes, and a video library all focused on building resiliency skills and nurturing your mental well-being.

Students and employees can access their free membership here.

At Campus Well-Being, we believe in creating space and time for busy College students and staff to relax, get creative, take a break and connect with others. Sometimes, the best way to recharge involves simple activities like doodling in the margins of a notebook, unwinding with a crafting project, or gathering friends for a classic card game. These low-pressure outlets foster mindfulness, boost mood, and provide a sense of connection and calm during hectic academic schedules.

Giving yourself permission to disconnect from an emotion or situation that might be causing stress or anxiety, and to create something or play a game instead, could change your whole day.

The Mindful Art of Doodling

Doodling is defined as “an aimless or casual scribble, design or sketch.” For some people, doodling during lectures and meetings helps sharpen focus and aid in memory building and recall. The simple act of grabbing a pen and paper to create some random shapes and lines brings a busy mind into the present moment.

Doodling and drawing more intentionally and for longer periods of time can lead to a meditative state of mind. We lose track of time, and our worries seem to slip away as we lean into the lines.

This term, check out the Doodling Workshop to see how you react and play with simple designs.

Crafting Community and Calm

Crafting can be another way to bring yourself into the moment. Whether you are knitting, crocheting, button making or beading, these hands-on projects can offer a grounding escape. The rhythmic flow of yarn through your hands and the needles, the release of colours from a paint pen onto a rock or the threading of beads on fishing line – all can create a sense of calm that quiets mental chatter.

Crafting with others adds another layer of benefit for some of us. During busy and transitional times, coming together builds community, combats isolation and promotes connection. Our Make and Take Crafting Lunch Breaks offer an inclusive and low-pressure space to come together, to decompress and engage with peers. All materials are supplied and no experience is necessary.

Board Games and Brain Breaks

Games of all kinds encourage people to interact, cooperate and perhaps even engage in a little friendly competition. Campus Well-Being’s PopUp Game Room and Staff Cribbage and Games returns this spring term, calling you to take a break from your studies and meetings to have some fun.

Playing games can boost your brain power and lead to improved memory, better problem solving skills, reduced stress, increased well-being and human connection. Gathering around a game of giant chess, Uno or Jenga, playing cornhole or ping pong with your peers might be the break you and your brain need.  Warning – laughter and good times are possible. Join us for a fun, screen-free way to recharge and refresh yourself.

May we all recognize when we need a mental, emotional or physical break, then take action to find activities that promote laughter, mindfulness, movement and connection.

May is here—with all the rebirth, brightness and promise that spring brings. This month, you may feel a little lighter and perhaps a little more motivated to grow. (If not, that’s okay too!) We have many opportunities to help you move, connect and do something your future self will thank you for.

May offerings:

• Intramural Sport
  • Futsal, basketball, badminton and volleyball continue. New players are always welcome!
  • Cricket is added to the schedule on Fridays.
• Group Fitness
  • Yoga and fitness classes continue all month long. Improve your strength, mobility, and overall fitness with our experienced instructors.

• Recreation
  • Hop on your bike (or borrow one from us) and join a group ride.
  • Have some fun at a pop-up game room.
  • Find your creative side at a doodle art workshop or a crafting circle
• Wellness
  • Board a chartered bus and venture to Bird’s Hill Park for a rejuvenating nature walk.
  • Get your hands dirty with a gardening workshop where you prepare plants for your home garden or your on-campus garden plot.
• Mental Well-Being
  • Observe Mental Health Week by attending the virtual Take 5 For Mental Health workshop.

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.

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. 

Child’s Pose is a gentle, restorative stretch that benefits everyone—from active individuals to those who spend long hours sitting. It’s perfect for relieving lower back tension, releasing tight hips, opening the chest, and promoting deep relaxation.

How to do it:

Start on your knees:
Begin in a kneeling position with your big toes touching and knees spread apart (or together if more comfortable).

Lower your torso:
Gently sit your hips back toward your heels and lower your torso between (or on top of) your thighs. Let your forehead rest on the floor or a cushion.

Extend your arms:
Reach your arms out in front of you, palms down, or let them rest by your sides with palms facing up—whichever feels more comfortable for you.

Breathe and release:
Take slow, deep breaths. With each exhale, allow your hips, spine, and shoulders to soften further into the stretch. Hold for 30 seconds to a few minutes.

Modify as needed:
If your hips don’t reach your heels comfortably, place a cushion or yoga block between your hips and heels. Tight in the shoulders? Rest your arms beside your body instead of reaching forward. Looking for a side stretch? Walk your hands towards one side or the other (pictured).

Benefits of this stretch

Eases Lower Back Tension:
A gentle stretch for the spine that relieves tightness in the lower back, especially after a long day of sitting.

Promotes Calm Breathing:
Encourages slow, steady breaths to activate your parasympathetic nervous system, helping reduce stress and anxiety. Some studies even suggest that Child’s Pose may help reduce blood pressure and resting heart rate long term.

Opens Hips and Thighs:
Gently stretches the hip flexors, inner thighs, and ankles, promoting better lower body mobility and reducing tension.

Supports Rest and Recovery:
A great way to wind down at the end of a workout—or your day—for enhanced relaxation and body awareness.

May Stimulate Digestion:

The gentle bend at the waist and promotion of relaxation may help stimulate digestion.

Try it Today!

Whether you need a quick mental break, a gentle cooldown after your workout, or a calming addition to your bedtime routine, Child’s Pose is your go-to stretch. Just a few minutes can make a big difference in how your body feels and your mind resets.

Take your time, breathe deeply, and enjoy the grounding benefits of this rejuvenating stretch.

Sources

How to Do Child’s Pose in Yoga

Child’s Pose in Yoga: Benefits and Variations

Child’s Pose Stretch: Benefits, Variations, and Common Mistakes

Between back-to-back classes, work commitments, and campus life, both staff and students may find it tough to eat well. When schedules are packed, healthy eating on the go IS possible.  With a few simple tips and smart choices, you can stay fueled and focused, no matter how busy your day gets. Plus boost your energy, focus, and overall well-being.

Balanced Meals

Creating a balanced meal or snack leads to lasting energy and adds to your nutrient and vitamin intake. Looking at  Canada’s Food Guide, a well-rounded plate includes one quarter of the plate dedicated to lean animal or plant-based protein, one quarter whole grains, and half a plate of vegetables and fruits.

For some ideas, check out these two resources Protein-Packed Balanced Snacks and Quick and Easy Food Ideas recommended by Registered Dietician Jill Anderson.

Planning and Preparation

Everyone faces different challenges to eating healthy. Figure out your trouble times and unhealthy food habits. Try to identify one or two small areas to improve first. Do you want to eat more meals at home? Do you want to substitute your quick coffee and donut for some nutritious snacks instead? Do you want to save some money and make your own meals?

Looking ahead to your week and keeping your kitchen stocked with some basic and diverse food items is key to grabbing healthy snacks and making yummy meals. Preparing some of your favourite meals ahead of time and freezing servings allows you to grab and go. Making batches of rice, beans or quinoa as a base ahead of time, then adding a variety of protein and veggies can make evening meals quicker to prepare.

Nutritious Short Cuts

Whenever you need to grab a pre-made or to-go item, look at the nutrition label first. Choosing a food item that has less salt, fat or sugar, with simple, less processed ingredients and high fiber will do your body well.

At restaurants, look for as much meal balance as possible. Think about asking for a vegetable side dish or salad, choose a leaner type of meat like chicken or fish or ask for sauce and dips on the side so you control the portions.

Remember to Drink Water

Staying hydrated is a vital part of maintaining good health, especially for students and staff who are constantly on the move. Whether in the classroom or during meetings, keeping a reusable water bottle handy encourages regular hydration and sets a positive example for healthy habits. Prioritizing hydration enhances physical health but also contributes to better cognitive function and mood—key components of a productive and vibrant college environment.

Be Kind to Yourself

Remember to give yourself a break and be kind. Eating well is possible with some planning. Challenge your food assumptions and beliefs, do a little research or consult a professional. Remember to check your College health benefits program, some costs may be covered! Tell your friends and family so that they can support you.

Watch the full Nutrition on the Move presentation by Jill Anderson, Registered Dietician for some more healthy options and information.

May you feel energized and vibrant from the nutritional choices you make!

Sources: Canada Food Guide; Jill Anderson and Hao-Yi Sim, Registered Dietician presentations for Campus Well-Being.

This April, MindWell’s programming is focused on Financial Health, equipping everyone with the tools to build financial resilience and navigate money-related stress with confidence, especially in times of economic uncertainty.

Join these upcoming classes:

• Know your Numbers: Net Worth & Cash Flow  
• What is True Wealth?
• Understanding Your Spending Habits
• Redefining Abundance: Beyond Money & Ego

Join us and take a mindful approach to financial well-being. Learn more about these programs and sign up below.

If you have not yet registered for your free account, do it here!

Know Your Numbers: Net Worth & Cash Flow

Your finances shape your future, but do you know where you really stand?

In this workshop, Steve Bridge, CFP®, from Money Coaches Canada will guide you through:

• Tracking your net worth and using it as your personal financial scorecard
• Calculating your cash flow to make smarter, stress-free money decisions
• Gaining confidence in managing your financial well-being for a more secure future

Join Steve and take control of your money, so it works for you, not the other way around!

One-time 45-minute session

Tuesday, April 15th at 1:30pm Register here!

What is True Wealth

Determining what is truly “enough” for a comfortable life can be challenging. Mindfulness serves as a powerful guide, helping you uncover your true needs and explore the deeper meaning of wealth.

In this session, practice finding calm around financial concerns and cultivate a mindset of “enough.”

Fridays in April at 11:00am. Register here!

Redefining Abundance: Beyond Money & Ego

How do you define abundance, and what is enough? Jackie will guide you through an introspective journey, exploring the ego’s view of money and the deeper meanings of abundance and wealth.

Uncover the motivations behind the constant pursuit of “more” and discover a new perspective on what it means to truly live abundantly.

Thursdays in April at 3:00pm CST. Register here!

Understanding Your Spending Habits

Do you often find yourself purchasing items you don’t need or use? We all have been there!

In April, explore the underlying motivations behind your choices. By attuning to your desires, you can make more mindful decisions that align with your true needs and values.

Wednesdays in April at 11:00am CST. Register here!

April can be a busy time with exams and final projects, but it’s also a great opportunity to find balance between work, play, and self-care. Join one of our many programs that are intended to help you find that balance.

April offerings:

• Intramural Sport
  • Join us for an exciting showcase of talent and teamwork at our intramural tournament—come cheer on your classmates and witness the action live!
• Group Fitness
  • Regular yoga and fitness classes continue all month long. It’s never too late to try your first class or return after a break.

• Wellness
  • Tune in to our Nutrition on the Go presentation with a Registered Dietician.
  • Join Cooking for Wellness and create a balanced meal at home, with step-by-step instructions over Zoom.
  • Visit with friendly therapy dogs:
    • Tues April 22 @ NDC (Campus Store Hallway) from 11:30 – 1:00pm
    • Thurs April 24 @ EDC (Atrium) from 11:30 – 1:00pm 
  • Relax and relieve stress with a 10-minute chair massage, right on campus.
• Recreation
  • Join a board game night to play—just for the fun of it.
  • Develop sustainable living skills by attending a sewing or gardening workshop.

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.

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. 

Campus Well-Being is hosting a 2025 March Madness Bracket Contest for our students & staff. This is a fun and exciting way to follow the tournament, compete with your classmates or colleagues, and potentially win a prize!

What is March Madness?

March Madness is one of the most anticipated and watched events in all of sports with 64 college basketball teams competing in a seven round tournament. On Sunday March 16, each team will be arranged in a tournament bracket. The games start on Thursday March 20, and once a team loses, they are eliminated.

To enter this contest, you’ll be asked to predict the winners for each game before the tournament begins. All picks must be made before the games start on Thursday March 20.

Sign up now to show us how well you know NCAA Basketball, or how good you are at guessing the winners! Entry is free, and no basketball knowledge is required.  

Contest Details

Sign up online and enter your bracket here. You’ll first need to create an account, then you’ll be asked to join the RRC March Madness Contest.

Brackets must be submitted between Sunday March 16 and Thursday March 20 at 10:00am (before the start of the tournament). Live updates will be made to our contest standings as the tournament goes on, so follow along to see where you rank amongst our college community.

Contest Scoring

For each game winner that is correctly chosen, points will be awarded. Higher point totals will be awarded for correct picks as the tournament progresses. The point breakdown for each round can be found below:

• First Round – 1 point
• Second Round – 2 points
• Third Round (Sweet 16) – 4 points
• Fourth Round (Elite 8) – 8 points
• Final Four – 16 points
• Championship – 32 points

Prizes

Prizes will be awarded to the top four people in the standings at the end of the tournament. Winners will be contacted by email at the end of the contest on Tuesday April 8^th, 2025.

• 1^st place – $50 Sport Chek Gift Card
• 2^nd place – $50 Sport Chek Gift Card
• 3^rd place – $25 Sport Chek Gift Card
• 4^th place – $25 Sport Chek Gift Card

Please email Davis with any questions.