Whether you’re looking to make new friends, get some exercise, or nurture your mental well-being, we have a variety of programs to meet your needs. Come on out and do something good for yourself this February.

February offerings:

• 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
  • Safe Love, Strong Love Event
  • Body neutrality workshop for Eating Disorders Awareness Week
  • Virtual paint night
  • Healthy nutrition habits workshop
• Recreation
  • Make your own fairy garden
  • Board game nights
  • Pop-up game rooms

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. 

In March, MindWell is focusing on Emotional Health with a series of live classes designed to strengthen well-being and personal growth.

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

Self-Compassion – Befriending Yourself

Struggle with self-criticism? This workshop with Dr. Erin McCarthy offers a powerful antidote: self-compassion. 

In this program, you’ll learn practical tools to silence your inner critic, reduce stress, anxiety, and fear through self-compassion practices.

Tuesday, March 18th at 12:00pm CST. Register here!

The 4 Aspects of Love

When most people hear the word ‘love’, they automatically think about ‘intimate’ love – the love you have for a romantic partner. However, there are actually four types of love.

Join Ross to discover how to deepen your capacity to give and receive love in all four areas of love: intimate, self, family/friends and universal love.

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

Understanding Our Psyche

Explore the notion of ‘parts’ within our psyche: their roles, how they develop over time, and what they ultimately seek for us.

Jackie will introduce the Internal Family Systems approach to better understand, connect with, and navigate challenging aspects of yourself, transforming them into assets for personal growth and effective leadership.

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

Embrace the Moment: Savour Joy

Embrace your emotions as they come and go, without resistance, and discover how to cultivate more joy and balance in your life.

In this class, Dr. Ellen will equip you with the tools to release difficult feelings and fully savour moments of joy, helping you live more mindfully.

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

Explore Our February Exercise of the Month: Romanian Deadlift

The Romanian Deadlift (RDL) is an essential lower-body exercise that targets your hamstrings, glutes, and lower back while improving hip mobility and posture. By focusing on controlled movement and proper form, this exercise is excellent for building strength and preventing injury.

How to Perform the Romanian Deadlift

Incorporate the Romanian Deadlift into your strength training routine for improved posterior chain development. You’ll need some resistance like a barbell, dumbbells, or a resistance band to get started.

Starting Position: Stand with your feet hip-width apart, holding your resistance (barbell, dumbbell etc.) in front of your thighs with an overhand grip. Keep a slight bend in your knees and engage your core.

Hinge at the Hips: Push your hips back while lowering the weights down your legs. Maintain a neutral spine while pulling your shoulders back and gazing just past your toes.

Lower with Control: Continue pushing your hips back until you feel a deep stretch in your hamstrings (your hands should reach just past your knees). Ensure your back remains straight throughout the movement.

Drive Back Up: Press through your heels, engage your glutes, and return to standing while maintaining control.

Repeat: Perform 8–12 reps for 3–4 sets. Use a weight that allows you to maintain proper form.

Modifications:

Beginner: Start with lighter dumbbells or focus on the movement without weight to master the hip hinge technique.

Advanced: Use heavier weights or try a variety of resistance options such as using dumbbells, a barbell or a resistance band for a different challenge.

Benefits of This Exercise:

Builds Lower Body Strength: Strengthens the hamstrings, glutes, and lower back, improving performance in other lifts and daily activities.

Enhances Lower Body Mobility: The controlled hinge motion helps improve flexibility and range of motion in your hips and hamstrings.

Improves Posture & Stability: Strengthening the posterior chain supports spinal health and reduces the risk of lower back pain.

Increases Athletic Performance: A strong posterior chain contributes to more power and explosiveness in running, jumping, and lifting.

Encourages Mind-Muscle Connection: The slow, controlled movement ensures proper activation of the targeted muscles.

Try It Today!

When performing the Romanian Deadlift, focus on proper form and controlled movement. Start with a light weight, prioritize technique over speed, and rest as needed.

Looking for a video demonstration? Check out our Instagram for step-by-step tutorials and modifications!

Sources

Deadlift vs. Romanian Deadlift: Comparisons, Benefits, and Precautions

Romanian Deadlift: How to, Muscles Worked, and More | BarBend

How to Do a Romanian Deadlift – The New York Times

Sleep Awareness Week is the perfect time to reflect on something a lot of us take for granted: sleep. For post-secondary students, sleep often takes a back seat to deadlines, assignments, social events, and late-night study sessions. But the truth is, sleep is not a luxury – it is a necessity. It’s the foundation of our physical health, well-being, and academic success. Let’s dive into why sleep matters and how you can make it a priority.

The Science of Sleep

Sleep isn’t just a time when your body “shuts off.” It’s an active process where your brain and body work to repair, restore and recharge. During sleep, you cycle through different stages, including REM (rapid eye movement) and non-REM sleep. REM sleep is crucial for dreaming and emotional processing, while non-REM sleep helps with physical health recovery and storing memories.

Without enough sleep, your brain struggles to function properly. Studies show that sleep deprivation makes it hard to pay attention, make decisions and solve problems. It also weakens out immune system, making us more susceptible to illness.

Sleep and Academic Performance

If you have ever pulled an all-nighter to cram for an exam, you might think you are doing yourself a favor. But research shows that sacrificing sleep for study time can backfire. Sleep plays a critical role in forming memories, which is essential for retaining the information you have learned. Without enough sleep, your ability to focus, process new information and perform well, takes a hit.

A study from Harvard Medical School, found that students who get adequate sleep perform better academically. Sleep helps your brain organize and store information, making it easier to remember during exams. So, if you want to ace that test, prioritize your sleep!

Sleep and Mental Health

Sleep and mental health are deeply connected. Poor sleep can increase stress, anxiety, and irritability, while chronic sleep deprivation has been linked to more serious mental health issues like depression. On the flip side, mental health challenges can also disrupt sleep, creating a vicious cycle.

For post-secondary students, who often face high levels of stress and pressure, prioritizing sleep is a powerful way to protect your well-being. Getting enough rest can help you manage stress more effectively and maintain a positive outlook, even during challenging times.

Tips for Better Sleep

Now that you know how important sleep is, here are some practical tips to help you get better rest:

• Stick to a schedule: Go to bed and wake up at the same time as consistently as you can, yes that includes weekends too.
• Create a Sleep-Friendly Environment: Keep your room dark, quiet, and cool. Invest in a comfortable mattress, pillows and blankets.
• Limit Screen Time: The blue light from phone and laptops can interfere with your sleep. Try to avoid scrolling on social media at least a half hour before bed.
• Avoid Caffeine and Heavy Meals: Both can disrupt your sleep, especially if consumed late in the day.
• Wind Down: Develop a relaxing bedtime routine, like reading, or meditating, to signal to your body that it’s time to sleep.

Sleep Awareness Week is a reminder that sleep is not something to sacrifice – it’s something to celebrate. For students, getting enough rest is one of the best things you can do for your academic performance, mental health, and overall well-being. So, consider making sleep a priority. Your brain, body, and GPA will thank you.

How to Have a Terrible Sleep – Workshop

If you are interested in learning more about sleep hygiene, join Dr. Elizabeth Hebert for a virtual workshop!

Date: March 5th, 2025

Time: 12:00 to 1:00pm

Location: MS Teams

Register here!

Step up & Win!

Go toe-to-toe with your classmates and colleagues. Move your way to improved health, and a chance to win some amazing prizes!

Keep track of your steps (& other physical activity) during the month of March. To qualify for the prize draw, 7000 steps per day is required for a minimum of 10 days during the month.

The more days you reach 7000 steps, the better the prizes!

• Register Here before Monday, March 10 at 11:59pm
• Submit Your Results by Monday, April 7 – after completing the challenge
• Winners will be announced on Friday, April 11

Tracking Movement And Submitting Results

How do I track my steps or physical activity? (4 options)

1. Use your fitness tracker or smart phone to determine how many steps you achieve each day.
2. Download the free ‘Google Fit’ app or other tracking platform to allow your smart phone to track your step count.
   • Google Fit – iPhone
   • Google Fit – Android
3. Enter your daily physical activity into this Activity to Steps Converter to convert various movement activities into a step total.
4. Exercise for 30+ minutes at the gym, pool, spin studio, or at home to achieve the equivalent of 7000 steps (for the purpose of this contest).
   • Sports, weights, aerobics, it all counts!

For each day that you reach 7000 steps, use your phone or notebook to track your total number of days.

At the end of the month, submit your results here.

Hitting Your Goal

Here are some ways to achieve 7000 steps (or the movement equivalent):

Check out our Campus Well-Being Programs for more information on movement opportunities and to sign up for free fitness classes, intramural sports, and more!

Prizes

How do I win prizes?

• Reach 7000 steps for 10 or more days for a bronze prize entry.
• Reach 7000 steps for 15 or more days for a silver prize entry.
• Reach 7000 steps for 20 or more days for a gold prize entry.

Bronze Prize List – 12 Winners 

• Yoga Package (Yoga mat & yoga block duo) x 3
• Fitness Package (Adjustable jump rope & Mini band pack) x 3
• $25 Gift Card (Sport Chek, Lululemon) x 3 each

Silver Prize List – 5 Winners

• JBL Portable Bluetooth Speaker x 2
• $50 Gift Card (Sport Chek x2, Lululemon x 1)

Gold Prize List – 3 Winners

• $100 Gift Card (Sport Chek x2, Lululemon, x1)

Please email Kayla McCallum ⁠with any questions.

Looking for fun and engaging activities for your kids during in-service days? We’ve got you covered!

Camp Details

Dates: Friday, March 14 & Friday, April 11, 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 view 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 campers you’d like to register for camp.

Camp Overview

Get ready for an exciting day of fun, creativity, and exploration at RRC Polytech! Campers will take part in team-building challenges, hands-on creative projects, and a variety of engaging recreational activities throughout the day.

The morning kicks off with icebreakers and group activities to help everyone connect, followed by guided exploration and interactive experiences across the Notre Dame Campus.

With a dynamic mix of movement-based activities, creative arts, and recreational games, these camps ensure a fun and active experience for all. Led by experienced and enthusiastic staff, we provide a welcoming environment where campers can learn, play, and build lasting memories.

Additional Information

What to Bring:

• Packed lunch & snacks (nut free) – Fridges and microwaves are not available
• Refillable water bottle
• Comfortable clothing and footwear for indoor physical activity (closed-toe shoes)
• Weather appropriate outerwear for outdoor activities (hat, gloves, jacket, etc.)

Cancellation & Refund Policy

• Cancellations & refunds will be available until 7 days prior to camp.

Please send us an email with any questions.

As February unfolds, a month often associated with love and affection, it is an opportune time to turn some of that love inward and focus on self-love! Embracing self-love is not about vanity or self-indulgence; rather it’s about recognizing your worth, treating yourself with kindness, and nurturing your mental and physical well-being.

Understanding Self-Love  

Self-love involves having a high regard for your own well-being and happiness. It’s about taking care of your own needs and not sacrificing your well-being to please others. Practicing self-love means accepting yourself as you are, fully and completely.  

Benefits of Practicing Self-Love 

Incorporating self-love into your daily routine can lead to numerous positive outcomes:  

• Enhanced Mental Health: Regular self-compassion practices can reduce anxiety and depression, leading to improved overall mental health.  

• Improved Physical Health: Engaging in self-care activities, such as mindful eating and regular exercise, can lead to better physical health outcomes.  

• Increased Resilience: Self-love fosters a positive mindset, enabling you to handle life’s challenges with greater ease and resilience.  

Practical Ways to Cultivate Self-Love 

Here are some practical steps to help you embrace self-love this February:  

• Practice Mindfulness: Engage in mindfulness practices to stay present and better understand your thoughts and feelings. Remember RRC Polytech students and employees have a free membership to Mindwell. Sign up now to get started.  

• Set Healthy Boundaries: Learn to say no to activities or commitments that drain your energy. Setting boundaries is a crucial aspect of self-care.  

• Engage in Self-Care Activities: Dedicate time to activities that rejuvenate you, such as pursuing a hobby, making time for relaxation, spending time with a good friend, or reading a book! 

• Seek Professional Support: If needed, consider talking to a mental health professional to explore deeper aspects of self-love and personal growth.  

• Practice Positive Self-Talk: Replace negative thoughts with positive affirmations. Remind yourself of your strengths and achievements regularly, no matter how small.  

Understanding Our Thoughts  

Before we learn how to practice positive self-talk, it’s important to understand how our thoughts work. Our thoughts play a crucial role in shaping our perceptions, emotions, and behaviors. The brain is a powerful organ that constantly adapts and forms new neural connections based on our experiences. This ability is known as neuroplasticity. This means, that the more we think a certain way, the stronger those neural pathways become.  

When we repeatedly engage in negative self-talk, such as “I’ll never succeed”, our brains begin to treat these thoughts as absolute truths. Over time, these thought patterns become deeply ingrained, making negative thinking a default in certain situations. This can lead to increased stress, anxiety, and low self-esteem.  

For example, if you constantly tell yourself “I’m not good enough”, your brain strengthens that belief, making you more likely to feel anxious or give up when faced with a challenging situation. This is because our brain prioritizes efficiency – when a thought is repeated often enough, a neural pathway for that thought becomes like a well-worn road, making it easier for the brain to take that route automatically.  

How to Use Positive Self-Talk as a Form of Self-Care  

The good news is, we can retain our brains by introducing positive, rational, and balanced thoughts. Just as negative thoughts create strong neural pathways, positive self-talk, and coping thoughts can build new, healthier ones. This process takes time and effort, but with practice, positive thoughts can become just as automatic as the negative ones once were.  

Here is how to challenge and reframe harmful thought patterns:  

1. Identify the Negative Thought 
   • Pay attention to the negative self-talk you engage in regularly.  
   • Ask yourself, “What am I saying to myself in difficult moments?” 

2. Assess the Thought’s Accuracy 
   • Is this thought based on facts, or is it just my perception? 
   • What evidence supports or contradicts this thought?  
   • Would I say this to a close friend?  

3. Introduce a Coping Thought 
   • Instead of allowing the negative thought to take control, replace it with a more balanced and constructive thought.  
   • Example: Instead of “I always fail,” try “I have failed before, but I have also succeeded. I can learn from this.”  

4. Practice Self-Compassion 
   • Remind yourself that making mistakes is part of being human.  
   • Talk to yourself with the same kindness and encouragement you would offer a loved one.  

5. Reinforce the New Thought 
   • Repeat positive affirmations daily to strengthen new neural pathways.  
   • Write down successes and moments of self-compassion to remind yourself of progress.  

By practicing these techniques, we can reshape our thinking patterns and cultivate a mindset rooted in self-compassion, resilience, and confidence. Remember, your brain is adaptable, and every time you challenge a negative thought, you’re taking an important step toward self-love and personal growth.  

Self-love is a journey, not a destination. It’s about making a conscious effort to prioritize your well-being and treat yourself with the kindness and respect you deserve. This February, commit to embracing self-love and experience the profound impact it can have on your life.  

Body Neutrality Workshop Recording

On the theme of self-love and self-acceptance, Campus Well-Being hosted a Body Neutrality Workshop in collaboration with the Women’s Health Clinic! Body neutrality is a compassionate approach to how we view our bodies. It focuses on accepting and appreciating your body for what it can do, rather than how it looks. This perspective allows space for self-kindness and respect, even on days when loving your body feels challenging.

 You can view the workshop here!

In February, Mindwell is focusing on Social Health, featuring live sessions designed to foster meaningful relationships. These sessions are a great opportunity for you to enhance collaboration, communication, and overall well-being.

Building Bonds as a Leader

During this month, you will explore the impact of social connections across the different phases of your personal and professional journey. 

You will also be challenged to reflect on the role these connections play in your life today, and explore any barriers that may be limiting your ability to foster deeper, more supportive relationships.

Thursdays at 3:00pm CT – register here!

Authentically Listening

Practice how to listen deeply and actively to others, creating a space for understanding, empathy, and connection. 

This practice can enhance your communication skills, build stronger relationships, and promote a more harmonious and inclusive workplace and community.

Fridays at 11:00am CT – register here!

Healing Through Forgiveness

Resentment is a natural response to mistreatment, but holding onto it can harm your well-being. Discover the transformative power of forgiveness by learning how to acknowledge and release resentment, making space for healing and stronger relationships.

Join Dr. Ellen as she guides you through practices to cultivate forgiveness and enhance your social health.

Wednesdays at 11:00am CT – register here!

When our part of the world lies blanketed under layers of cold snow, memories of spiky green grass and colourful, aromatic flowers seem far, far away. During this time of year, a bit more effort is required to find some plant therapy. Even a small plant encounter can brighten our day.

Soothe Our Souls

Spending time in nature in small ways can soothe our soul and connect us back to the land around us, even in the winter months. Plants offer us multiple ways to enjoy their presence.

Take some time to find plants in homes, at work or school or out in the community, then mindfully tune in to find out how plants affect your nervous system and mood. Even looking at pictures or videos online of plants can shift people’s state of emotions and mind.  

Plan Plant Adventures

• Immerse yourself at The Leaf biomes and be swept away with warm, aromatic air and walkways full of diverse and colourful plants.

• Find local flower shops and garden sections for a quick plant fix. Safeway, Sobeys and Walmart often have plant sections you can visit with no obligation to purchase.

• Walk through the luscious plant-filled building at the Shelmerdine Greenhouse, open all year round.

• Visit a friend or family member with a “green thumb” to spend some time in their plant-filled home.

• Listen to Sage Garden‘s local gardening and plant podcast with past episodes available.

• Watch an online TED Talk or plant video, check out an online plant or seed store
  • A wilder way: how plants can guide our future
  • How to grow fresh air

• Sit in one of our College’s sunny and plant-filled spots at the Exchange District and Notre Dame Campuses.

• Register for one of Campus Well-Being plant related workshops during this frigid time of year.
  • The Fairy Garden workshop where you receive a free potted plant to decorate with magical little ornaments.
  • Plus a series of seed planting lunch hour sessions in our Notre Dame Campus Greenhouse (coming soon).

May we all discover the power of plants to spark curiosity and peace in our hearts and minds, through our eyes, noses and fingers, even during the harshest of weather outside our windows.

Perfect for relieving tightness in your calves, the Standing Calf Stretch is ideal for anyone who spends extended periods walking, running, or standing. It’s particularly beneficial for those who experience stiffness in the lower legs or are looking to improve ankle flexibility and overall mobility.

How to do it:

Find a wall or sturdy object: Stand about an arm’s length away from a wall or a stable surface like a chair or counter.

Position your feet: Place one foot forward, bending that knee slightly, while keeping the other leg extended straight behind you. Your back heel should stay firmly planted on the ground.

Engage the stretch: Lean your hands or forearms against the wall for support and gently press your hips forward until you feel a comfortable stretch along the back of your extended leg. Ensure your back foot points straight ahead and your heel remains grounded.

Adjust as needed: To deepen the stretch, inch your back foot slightly farther from the wall. To target the soleus (the deeper calf muscle), bend your back knee slightly while keeping your heel down.

Hold and breathe: Maintain the position for 20-30 seconds, focusing on deep, steady breaths. Switch legs and repeat as needed throughout the day.

Benefits of this stretch

• Relieves Calf Tightness: Ideal for releasing tension in the gastrocnemius and soleus muscles, especially after physical activities like running, walking, or cycling.
• Improves Ankle Mobility: Regular stretching can enhance the range of motion in your ankles, aiding in better overall movement and reducing the risk of injury.
• Prevents Lower Leg Strain: By keeping the calf muscles flexible, this stretch helps alleviate discomfort and reduce the likelihood of strains or cramps. This is a great stretch to do before bed for those who experience calf cramping at night.
• Supports Better Lower Body Alignment: Loosening tight calf muscles can improve your alignment and ease tension in your feet, knees, and lower back.

Try it Today!

Incorporate the Standing Calf Stretch into your routine to maintain flexibility and comfort in your lower legs. It’s a simple and effective way to enhance recovery, prevent stiffness, and promote overall mobility. Remember to stretch gently—it should feel relaxing, not painful—and enjoy the soothing benefits of this easy exercise.

SOURCES:

• Stretching Exercises for Soleus and Calf Muscles
• 10 Stretches For Soleus – Posture Direct
• Effective Calf Stretches
• Calf Stretches: Keeping Your Lower Legs Flexible and Healthy