The idea of creating art can sometimes feel stressful for folks. We may not consider ourselves artists, or we might be worried about the end product and if it will look nice. Painting and art can be so much more than the final product. Art can be a ritual that represents us staying in touch with our needs, allowing us to take a break from our everyday stress to focus on the colours, feelings, and textures of the painting process. Above are some featured paintings from last months paint night from both students and staff!

Join the RRC Polytech Students’ Association (RRCSA) and Healthy Minds Healthy College (HMHC) for the last paint night of the academic year!

What is Paint Night?

Paint Night has become very popular in the last couple of years, but if you’ve never been to paint night before, you may find yourself wondering what it is! At its core, paint night is a creative way to hang out with your friends and create a masterpiece!

You Learn to Paint

At paint night, you learn to paint. Whether you’re a complete beginner or a pro painter, there will be an instructor to guide you the whole time! Everyone in the class is working toward creating their own version of the same painting. The teacher will lead you through your painting step-by-step. Our paint nights last two hours.

It’s Therapeutic

Painting is good for you! Paint night is great for people who love to try new things, meet new people, and explore new sides to themselves.

Bring Your Own Supplies

• three paintbrushes (large, medium, and small) • any size painting canvas (12″x16″ is the average size) • acrylic paints (all primary colors)

The Details:

Date: March 24^th

Time: 6:00pm-8:00pm

Register Here

Join us for some fun self care to spark your creative side. For any questions please feel free to contact Pamela Villafranca.

Andrea Schroder, from the Creative Dream Incubator, will lead participants through a 60-minute in-person workshop. Join Andrea to relax, get in touch with yourself, and explore the concept of self-care.

We recognize that the last two years have been hard, and the last thing we need right now is to be hard on ourselves. Therefore, this workshop will focus on JOY as a remedy for stress and look for simple and joyful ways to increase self-care.

The workshop is an experiential workshop where you will be guided through different types of meditation and visualization to relax your body and mind deeply. We will go back and forth between meditation and journaling to process your thoughts and feelings and develop new ideas for simple ways to reduce stress and increase joy in your life.

Bring a journal/notebook and something to write with.

About Andrea

Andrea is a life coach, spiritual counselor, artist and avid journaler. She has a degree in fashion design and is an accredited spiritual teacher. Andrea created the Creative Dream Incubator in 2011. Andrea has over 25 years’ experience teaching and studying the intersection of creativity and spirituality.

You can find more information about Andrea on her website here

Event will be held in person at the Notre Dame Campus in the eTV Immersion room. Masks are required. To register contact Pamela Villafranca. Registration is limited so contact Pamela quick!

The Details

Date: March 29th 2022

Time: 12:00pm -1:00pm

Location: eTV Immersion Room

In person: Masks required

For questions or accessibility need, please contact Pamela.

Gender equality today for a sustainable tomorrow

Gender and sexual identity play a significant role in mental wellness across the globe. International Women’s Day (IWD) brings awareness and challenges the stereotypical discourses surrounding gender identity. The goal of IWD 2022 is to promote access to affordable mental health programming, adequate medical services, and create a world that is free from gender discrimination.   

 Explicitly and implicitly, gender bias influences behavior and attitudes, leading to discrimination that reinforces the experience of inequity and oppression against women. Since the mind and body are connected, to be well we not only have to take care of ourselves, but also critically analyze the systems we interact with. On IWD we can discuss and deconstruct the stereotypes that affect women’s experiences and work to find ways to honor our wellness while challenging the status quo. This might include assessing your boundaries, practicing self-care without guilt, asking for what you need, rejecting diet culture, and identifying the values that ground you.  

Below is a list of FREE virtual events, organized by individuals across the world in celebration of International Women’s Day

•  Celebrating IWD: Proactive Mental Health & Performance for Women 
• Recentering What It Means to be a Womxn 
• Nurturing Spiritual Health- Crones of Consciousness 
• Celebrating Women who Redefine the Future of Business  
• IWD Truth and Reconciliation: Paddles Up – Getting Ready 

Find out more about IWD 2022 and the theme #BreakTheBias here. 

MindWell has some incredible trainings and programs coming up for you this month:

• Mindful Cooking: Healthy Meals Made Simple – Part 4
• Performance Management from the Inside Out: Mental Health for Leaders
• Building Fitness Habits
• Improve Your Sleep

These programs are included as part of your MindWell account. All MindWell Events and Workshops are FREE of Charge for students, faculty and staff at RRC Polytech. Be sure to spread the word to your classmates and colleagues about these events, and make a plan to attend together! Working on our wellness can be a group activity!

Mindful Cooking Thursdays at 1pm ET / 10am PT | Begins Thursday, March 3rd

In Mindful Cooking Part 4, Chef Kristin will show you how to take the stress out of health eating through easy-to-prepare recipes that will keep you full and fueled throughout the day.

Register Here 

Performance Management from the Inside Out: Mental Health for Leaders Wednesday, March 9th, 2022 | 1pm ET / 10amPT

We continue to face new challenges and stressors inside and outside of the workplace as the pandemic continues. As leaders, supporting our own mental health is critical for clear decision-making, effective communication, achieving goals and supporting the success of our teams.

Register Here

Studio Be Build Fitness Habits- Every Monday in March

Lasting habits begin small.

This March, join Lucia’s fitness class every Monday to build the foundation of movement with a focus on the core and explore how a small but consistent commitment to showing up can shift your mindset around lifelong exercise.

Register Here

 Improve Your Sleep – Every Friday in March

For the month of March, join Ross each Friday in our Studio Be class, ‘Experience Mindfulness’ to learn how to tackle restlessness and get a better nights’ sleep.

Register Here

Sign up for a MindWell Account to access all training and workshops for Free! Click here to sign up. 

In January, we asked staff, students, and faculty to share the art they created at our January Paint Night- Below are the wonderful creations!

Art can be used to decrease cortisol (stress hormone) levels in our brain and releases endorphins that help us manage the experiences of anxiety. Creating art is a fantastic stress reliever! Paint night can mean taking care of yourself in a different way than what we usually do for ourselves. Keep an eye open in the staff news/student news for our next paint night updates.

Painting is just one way that creativity can promote stress management, but if painting is not for you that’s okay! We curated a list of accessible and beginner friendly crafts, take a look at the list below.

Creative Projects

• DIY Copper Pipe Lamp
• Daisy Chain Bracelet Tutorial
• DIY Copper Coffee Maker
• Clay Coasters
• Origami paper milk box – YouTube
• 100 DIY HOME DECOR IDEAS + HACKS

February Paint Night

With a Cold and Dreary winter, we may be searching for hobbies or ways to help promote our own self-care. We will be holding another paint night for folks to join in and tune in to their creative side. Practicing art and embracing our creativity can help us to feel grounded, assist with managing stress, and an opportunity to focus on creating with our hands. Please join us for a free Paint Night to tune in to that part ourselves as we approach spring.

The Details

Date: February 17^th, 2022

Time: 6-8pm

Platform: WebEx

Register Here

About the Artist

Kisa MacIsaac, RRC grad and owner of Power of Painting, will (virtually) lead you through an evening of self-care as you create your very own painting.

THRIVE events encourage balance and self-care that in turn supports good mental health. All THRIVE events are offered at no charge to participants and are open to staff, students, and faculty.

Need Supplies?

For this virtual paint night, you’re welcome to use your own supplies or sign up to borrow a supply pack. Supply packs will include the canvas, paint, and brushes and can be requested when you register. Brushes and unused paint must be returned to your campus so they can be reused.

We have a limited number of supply packs, so be sure to register early.

There is abundant evidence that taking time to express ourselves through creativity in a social group improves mental health and overall well-being. Don’t miss this chance to make yourself a priority.

More on the Instructor

Kisa MacIsaac (she/her) is Métis, a mother, artist, educator, and a RRC graduate (ECE diploma 2005). She works in a nonprofit early learning and

childcare program in Winnipeg’s inner city and leads wellness painting events as well as creating custom artworks. Making art is medicine –

it has the power reduce stress and anxiety, it is relaxing. Everyone can make art, it’s all about letting go of fear and just creating and going with the flow!
Check out: Power of Painting – Workshops and Art by Kisa
Facebook.com/powerofpainting
IG: @powerofpainting204

Many of us feel the continued pressure that the global pandemic has brought into our lives. Many of us are still working and learning from home, which can feel not very reassuring for some. In contrast, others may feel comfortable with the continuation of virtual life. Many of us are also sitting in a place where we feel tired and unsure of what the future has to bring. The Campus Wellness Team curated resources that approach wellness through a holistic lens- meaning the body and mind are parts of ourselves that require care during challenging and difficult times. Prioritizing caring for our mind and body during grief helps us combat isolation. And It gives us the tools to be able to support our mental health.

Below you will find some resources to help maintain physical and mental wellness during a time of social distancing. For additional information, continue to check www.rrc.ca for updates. 

RRCP Recreation Services

• Monthly fitness challenges – challenge your friends to see how many you can accomplish at home!
• New: Weekly Fitness classes facilitated live- Check out staff and student news 

Fitness Apps 

Several are free, but check to ensure before you download. Some examples include: 

• Tone It Up (Apple and Google Play) 
• New: BodySpace – this includes an online community component (Free)
• New: 7 Minute Workout: Fitness App (Apple and Google Play) (Free with paid options) 
• New: NIKE Training Club App (NTC)  (Free with paid options)

Fitness Bloggers 

Follow your favorite fitness professional on social media, or check out a new community to share your progress. 

• New: Reebok Fitness Blog (Free)
• New: Tanya Poppett and Morgan Rose Moroney 
• New: Well For Culture – Indigenous Health x life-ways 
• New: Budget Friendly Easy Gluten-Free Recipes | Bites of Wellness *A delicious blog 
• New: Home – Fitty Britttty

  Many fitness facilities and companies are live streaming classes or providing online content. Check your local yoga studio, gym or other fitness facility to see if they are hosting anything. Alternatively, check out one of the options below. 

Fitness Subscription & Online Classes 

Please note that these options may involve fees. 

• Peloton * free 60 day trial 
• New: Animal Flow (Subscription fee of $19.99 month, can be performed at home and all movements are bodyweight, no equipment)
• New: FitOn * Free virtual workout classes  
• New: Joyn- Joinful Movement – One month free  
• New: Workout Videos | Fitness Blender – * free workouts from bodyweight to stretching 

Fitness Streaming  

• New: The Fitness Marshall-  Free youtube videos optional subscription for live classes  
• New: eHowFitness – YouTube – *Short 2min clips on everything fitness related 
• New: Group Fitness Classes — My Body Fitness & Nutrition (mybodywpg.ca)– First Class Free- Winnipeg Based  
• New: Little Sports – YouTube – * exercise at home for kids….parents also encouraged 

Mindfulness & Meditation 

• MindWell-U 30 Day Mindfulness Challenge ^ 
• MindWell-U Virtual Drop-in Mindfulness Class ^ 
• New: The Science of Wellbeing– Free Course from Yale University  
• New: A 12-Minute Meditation to Reconnect with Yourself – Mindful 
• New: All articles – Headspace ( Free Trial for one month)  

  Mental Health Bloggers 

• New: The Holistic Pyschologist youtube
• New: Theempoweredtherapist Instagram
• New: The Latest Kate Instagram
• New: Nedra Tawwab instragram 

Relaxation 

• ADAM* audio guided relaxation 
• Clear the Deck exercise to calm worry* 
• New: Free Relaxation Downloads (innerhealthstudio.com)– Free guided relaxation 
•  New: Ergonomic Assessment Tool
• New: TimeOut app – ensure that you are taking necessary breaks
• Drink tea 
• Put on music and dance
• Mindful walking, eating, sitting
• Take a bath
• Take a shower
• Audibly Sigh
• Spend time with a pet
• Right down your worries
• Connect your breathe

Social Connection 

• Check staff news for events organized by Campus Wellbeing  
• Connect with mental health coordinator 
• Schedule a fitness and lifestyle consultation 
• Schedule an informal coffee break on WebEx. Grab your beverage and just chat about whatever you feel like. 
• Challenge yourself to reach out to colleagues and friends  
• Send voice messages or hold video calls with friends and family 
• Plan a skating day at the Forks 
• Send in a Cheers for Peers to a colleague
• If children are home from school, consider creating a daily schedule 
• New:  Take a course at McNally Robinson 
• New: Meet friends at the Winnipeg Art Galley- Free and Paid Classes  

Creativity 

• Stream an Opera performance 
• Virtually tour a museum* 
• Dance! Or learn a tik tok dance 
• Cook or bake 
• Join our virtual paint night event monthly 
• Doodle or colour 
• Put on some music or play an instrument 
• New: Make your own Mukluks in a local Leather Creations class
• New: Learn how to Urban Sketch 
• New: Arts Alive | Programs | National Arts Centre (nac-cna.ca)- Free and Paid classes and workshops on art

Stress and anxiety are normal reactions to abnormal situations. Now more than ever, it’s important to prioritize self-care and finding activities that help us feel grounded.   Reach out to the Campus Well-being Team if you have any questions about campus Mental Health and Fitness resources.

The holiday season is the perfect time for gathering with friends, new and old, and sampling sweet treats.

This heart-warming combination came together in a special virtual event planned by RRC Polytech’s Language Training Centre (LTC) and Student Life as part of the Healthy Minds, Healthy College Strategy. 

“Cookies with Kerri,” hosted by Kerri Korabelnikov, dean for the School of Education, Arts & Sciences, saw 50 students register for an online chocolate chip cookie baking lesson. While everyone got to enjoy a tasty treat at the end, the aim of the event went beyond baking.

“This wasn’t about just chocolate chip cookies, it was about connecting with people and creating a community,” says Korabelnikov. “It was very energizing; everyone was laughing and having a lot of fun.”

Students now living in Winnipeg but originally from around the world, including Korea, Mexico, and Colombia, collected ingredient kits in advance. On a blustery December evening, they joined together to participate step-by-step in a two-hour online session, hosted by Korabelnikov and supported by Michelle Johnson, manager of Student Integration and Employment Outreach at the LTC.

Students were also encouraged to involve their children in the cookie-making class, which made the experience even more special, says Korabelnikov.

The online baking activity was a family affair for LTC student Heidi Novelo Poot and her eight-year-old daughter, Maya.

“It was something different that you can enjoy with the kids and meet other people,” says Novelo Poot. “She (Maya) was so proud, and I think that was the best part. And those cookies were very good, and the recipe was easy.”

Another student, Gabriel Novelo (no relation to Novelo Poot), has been in Manitoba since moving from Mexico in August and is taking classes with the LTC. Activities like “Cookies with Kerri” are a good way to connect with people, Novelo says, something that is more challenging in the middle of a pandemic.

“I wanted to participate with students from other classes. As a newcomer, I need to be in touch with as many students as possible,” Novelo says. “As a newcomer, you need to integrate and take part in all of the activities.”

For Novelo, who operated a food truck in Mexico, the experience marked another first.

“It was fantastic because I used to cook in my food truck, but I never baked. This was the first time I had the chance to bake something,” says Novelo, adding the cookies “magically disappeared” quickly.

In addition to building a stronger sense of community, there are other positive mental health benefits to activities like baking, says Pamela Villafranca, Mental Health Coordinator at RRC Polytech.

“We want to introduce students to different self-care activities. We may not think of it this way, but cooking, baking and prepping food can be a form of self-care; it can be therapeutic for some folks, the process of working with your hands, mixing the ingredients, and getting to sample the final product can feel really good,” says Villafranca. “This workshop promoted connection and community building, and taking a break from your studies to learn a new skill.”

Villafranca shares some key wellness tips to stay connected and support your mental health:

• Find ways to stay connected with your peers and your instructors – join group chats, use instructor office hours, turn on your video in class, and participate, such as asking questions in class
• Recognize that we need a variety of forms of self-care, and we may need varying types of self-care at different times of our lives
• Try something new! Baking cookies is one example of a self-care activity that helps you get creative, learn something new, and work with your hands
• Learn about the services that you can access for support, including the Mental Health Coordinator and Student Support Services department

Above all, Villafranca notes: “We want the students to know that staff and faculty are here for them, and we want to support them.”

To learn more about wellness initiatives at RRC Polytech, the Healthy Minds Healthy College Blog. 

You can also try out Kerri’s Favorite Chocolate Chip Cookies

Chocolate Chip Cookie Recipe

Ingredients

Baking Instructions

1. Preheat oven to 350F
2. Mix white sugar, margarine or butter and brown sugar together
3. Combine baking soda and hot water in separate dish
4. Add baking soda/water, eggs, vanilla, salt, and flour to sugar mixture and stir
5. Stir in chocolate chips
6. Form dough into small balls and place on cookie sheet
7. Bake at 350F for 9 -11 minutes
8. Remove cookies from cookie sheet and let cool
9. Enjoy your delicious cookies

And feel free to reach out and let us know what you think!

Join RRC alumni, Amanda Le Rougetel for a night of Vision Board fun!

What is a Vision Board?

Also known as dream boards, a vision board is a visualization tool which refers to a board of any sort used to build a collage of words and pictures that represent your goals and dreams. These inspirational collages serve as your image of the future – a tangible example, idea or representation of where you are going. By putting a vision board somewhere you can see it every day, you will prompt yourself to visualize your ideal life on a regular basis.

What supplies do you need?

All you need is: a pair of scissors, glue, stock paper/poster board, and magazines!

Don’t have any magazines, but still want to participate? Register below, and check ‘yes‘ to needing supplies.

Magazines must be picked up at the Notre Dame or Exchange District campus. Pick-up times will be directly e-mailed to you.

Don’t forget – you can also participate virtually with absolutely no supplies with the help of Canva!

REGISTER HERE

As we step into the new year, MindWell is offering bite-sized programs and classes to help you create lasting positive change to support your mental health and wellness into the new year. Below are some of the offerings of MindWell programs and drop-ins available to RRC Polytech, staff, faculty and students.  All you have to do is sign up for a MindWell account and you will have access to all mental health workshops and drop-ins. 

What’s on Offer?

• Taking Care of the Mind that Leads

For all managers and people leaders, learn how to ground and remain resourced, relaxed and responsive as you effectively lead your team to success.

Learn more >>>

app.mindwellu.com/rrc/webinar

• Learn to Meditate: Modern Mindfulness for a Busy Life

Akin to training your muscles at the gym, mindfulness capabilities can be strengthened by meditation. Learn the basics and create your own simple meditation practice.  All skill levels welcome! 

Learn more >>>

app.mindwellu.com/rrc/dropin#thu_programs

• Choose Your Own Well-Being

MindWell’s virtual mindfulness studio with drop-in classes every day of the week! Sign up for one of these 20-minute sessions to get your daily dose of mindfulness and community! Find what works for you, and learn new skills to support your wellness.

Learn more >>> 

app.mindwellu.com/rrc/dropin 

If you have any questions please feel free to contact our Mental Health Coordinator, Pamela at pvillafranca@rrc.ca

The holiday season can be both exciting and stressful. Exams may have left us feeling tired and in need of tuning in to the creative parts of ourselves. Practicing art and embracing our own creativity can help us feel grounded and is a beautiful form of self-care.  Please join us for a free Paint Night to take care of ourselves as we enter the winter season.

The Details

Date: December 16^th, 2021

Time: 6-8pm

Platform: WebEx

REGISTER HERE.

Kisa MacIsaac, RRC grad and owner of Power of Painting, will (virtually) lead you through an evening of self-care as you create your very own painting.

THRIVE events encourage balance and self-care that in turn supports good mental health. All THRIVE events are offered at no charge to participants and are open to staff, students, and faculty.

Need Supplies?

For this virtual paint night, you’re welcome to use your own supplies or sign up to borrow a supply pack. Supply packs will include the canvas, paint, and brushes and can be requested when you register. Brushes and unused paint must be returned to your campus so they can be reused.

We have a limited number of supply packs, so be sure to register early.

There is abundant evidence that taking time to express ourselves through creativity in a social group improves mental health and overall well-being. Don’t miss this chance to make yourself a priority.

More on the Instructor

Kisa MacIsaac (she/her) is Métis, a mother, artist, educator, and a RRC graduate (ECE diploma 2005). She works in a nonprofit early learning and

childcare program in Winnipeg’s inner city and leads wellness painting events as well as creating custom artworks. Making art is medicine –

it has the power reduce stress and anxiety, it is relaxing. Everyone can make art, it’s all about letting go of fear and just creating and going with the flow!
Check out: Power of Painting – Workshops and Art by Kisa
Facebook.com/powerofpainting
IG: @powerofpainting204