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. 

The Campus Well-Being team is here to support your physical and mental health. Until we can welcome you to our facilities in person, we invite students and staff to join our live, virtual classes.

To join, simply register and show up ready to move. Your camera and microphone will be turned off, but you will be able to communicate with your instructor using the chat box. Our goal is to help you refresh and rejuvenate before you get back to your school or work day.

Full Body Strength and Conditioning with Evelyn Carriere

• Mondays and Wednesdays 12:15-12:45pm
• Body weight only, equipment is optional for additional challenge
• Modifications for all fitness levels

Register for each class that works for you:

• Wednesday, February 2
• Monday, February 7
• Wednesday, February 9
• Monday, February 14
• Wednesday, February 16
• Wednesday, February 23
• Monday, February 28

Functional Moving with Mario De Negri

• Thursdays 12:15-12:45pm
• Functional movement and restoring
• Rubber exercise bands, body weight and light weights are used
• Modifications for all fitness levels

Register for each class that works for you:

• Thursday, February 3
• Thursday, February 10
• Thursday, February 17
• Thursday, February 24

Yoga with Holly Pluchinski

• Tuesdays 4-4:30pm
• Fridays at noon-12:30pm
• Yoga for all levels

Register for each class that works for you:

• Tuesday, February 1
• Friday, February 4
• Tuesday, February 8
• Friday, February 11
• Tuesday, February 15
• Friday, February 18
• Tuesday, February 22
• Friday, February 25

For any questions or accessibility needs, please contact recreation@rrc.ca.

To further support your wellness, check out our virtual paint night, cooking night and our free fitness and lifestyle consultations.

Campus Well-Being is now offering fitness and lifestyle consultations to staff and students.

Looking for some expert fitness advice? Not sure where to start on your journey to better overall health? Book a free, virtual session with one of our certified fitness professionals.

What to expect from a consultation

Your consultation will will take 30 to 40 minutes and can be done over the phone or via MS Teams. Your coach will ask you some questions about your current health, fitness, and lifestyle before collaborating with you on a plan to take concrete, actionable steps to better your health.

You are welcome to book up to two additional check-ins with your coach to talk about your progress and any obstacles you’ve faced.

How to book a session

To book a consultation, please contact a coach directly to set up a mutually agreeable time.

Your coaches

Mario De Negri

Mario De Negri is the Fitness Coordinator for Red River College Polytechnic. He’s been training in fitness and wellness for over 20 years and has a number of certifications in personal training, yoga and massage. He’s traveled abroad to study different forms of training in health and wellness and has completed a couple 10-day non-speaking meditations. His personal goal is to live to be 100 years old. He believes that being healthy isn’t just about picking up weights, but involves working on one’s inner and outer aspects in order to naturally feel more comfortable in one’s own body.

Mario is available Mondays and Wednesdays from 1-6pm. Book a consultation by contacting him at mdenegri@rrc.ca.

Evelyn Carriere

The reason Evelyn trains is to keep up with her Grandma. Evelyn has always admired her energy and adventurous lifestyle! By 90 years of age, she was still doing handstands against the wall in her condo. Evelyn wants to follow in Grandma’s footsteps while encouraging others to lead an active, healthy lifestyle. It’s never too late to be a boss.

Certifications

• CPT (Certified Personal Trainer), American Council on Exercise
• Senior Fitness Specialist
• Emergency First Aid & CPR/AED Level C, Canadian Red Cross

Experience

• 2 + Years in Fitness Industry (Small group + team training, 1-on-1 coaching, Crossfit Masterclass 55+)
• 13 + Years Coaching Volleyball (Canada and Europe)
• 3 Years as a Professional Athlete (Indoor Volleyball)

Evelyn is available to Tuesdays and Thursdays from 8-11am. Book a consultation by contacting her at emcarriere@rrc.ca.

Limitations

Fitness and lifestyle consultations are not a substitute for professional medical advice. Staff and students should consult a medical professional if they are seeking medical advice, diagnoses, or treatment.

Did you know that eating balanced meals regularly can reduce anxiety symptoms, increase energy levels, and even improve concentration and memory? Eating habits are critical to overall wellness, yet when we get busy or stressed we often don’t make the best food choices.

So, show yourself some love by cooking a delicious and balanced meal. Join our free, hands-on virtual workshop and learn how to make lasagna rolls while cooking alongside your instructor, Abby Legaspi!

Date: Monday, November 22

Time: 6-8pm

Menu: Lasagna Rolls

Register here. After registering you will receive a Zoom link to join. Seating is limited to 20 participants.

Ingredient kits

If you require a kit with ingredients, be sure to register by November 19 so you can pick up the kit on the afternoon of November 22. For this event, kits can only be picked up at the Notre Dame Campus. You may also simply purchase the ingredients at your local grocery store.

THRIVE Activities

This workshop is part of our THRIVE activity series, hosted by the RRCSA and Healthy Minds Healthy College. THRIVE activities provide opportunities for balance and self-care, which we all need right now. All students and staff are welcome. For accessibility needs or questions please contact Pamela Villafranca.

Your Instructor

Cooking for Wellness workshop instructor Abby Legaspi

Abby Legaspi is a Nutrition graduate from the University of Manitoba with 10 years’ experience running cooking programs for different non-profit and grass roots organizations. She now works at Norwest Coop Community Food Centre and is passionate about almost everything related to food, from gardening to cooking. Abby sees food as a means to connect people while recognizing that food insecurity can be experienced by so many. As an advocate for good food, it is Abby’s hope that one day, everyone will be food secure.

Holly Pluchinski, owner of Kayfabe Yoga, is back to teach a weekly 30 minute yoga class exclusively for RRC staff and students.

Yoga is a fantastic way to connect mind, body, and spirit while giving yourself the mindful movement you crave. As we all do what we can to cope with change and uncertainty, a regular yoga practice can take the edge off all of that stress.

Book the time in your calendar and do something good for yourself.

Date: Fridays
Time: Noon – 12:30pm
Location: WebEx, register here for the May 21 session (Please note the live classes are on pause for the summer. We plan to resume in the fall. Please use the recorded classes below to maintain your practice.)

Participants will be able to see Holly demonstrate, however participants themselves will not be visible to others. The class is suitable for all ability levels.

You don’t need fancy equipment, or the perfect setting — just the desire to tune in and move.

In addition to the live weekly sessions, below are three recorded classes that are available for on-demnad viewing. Each is less than 20 minutes long and focuses on different a different goal. Try each one and see how you feel.

Questions can be directed to Breanna Sawatzky, Mental Health Coordinator.

We are going through an unprecedented time at Red River College. Many of us have been asked to work or study from home, and aren’t participating in our usual activities. When our usual routine is disrupted, it can have an effect on both our physical and mental health.

Below you will find some resources to help maintain physical and mental wellness during a time of social distancing. Whenever possible, the following resources are free to either Red River College staff and students (look for the ^), or free for t0 general public (look for the *). For additional information, continue to check www.rrc.ca for updates.

Fitness and Physical Health Options

RRC Recreation Services ^

• Check for updates on the Rebels microsite as well as social media channels
• Monthly fitness challenges – challenge your friends to see how many you can accomplish at home!

Fitness Apps

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

• Tone It Up (Apple and Google Play)
• Down Dog Yoga (Apple and Google Play)
• BodySpace – this includes an online community component
• 7 Minute Workout: Fitness App (Apple and Google Play)

Fitness Bloggers

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

• My Fitness Pal
• Nerd Fitness

Fitness Streaming

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.

• Planet Fitness – Facebook
• Host your own! Use a video chat or meeting service to join your friends in a virtual group workout.

Subscription Services

Please note that these options may involve fees.

• Beachbody On Demand
• Peloton * free 90 day trial
• StreamFit

Mental Health and Wellness Options

Mindfulness & Meditation

• MindWell-U 30 Day Mindfulness Challenge ^
• MindWell-U Virtual Drop-in Mindfulness Class ^
• Calm In The Storm Website and App* (the “Relief” section)

Relaxation

• ADAM* audio guided relaxation
• Get outside and observe nature
• Clear the Deck exercise to calm worry*
• Have a cup of tea
• Enjoy a warm bath or shower

Social Connection

• Schedule an informal coffee break on WebEx. Grab your beverage and just chat about whatever you feel like.
• Send voice messages or hold video calls with friends and family
• Virtual friends/family meals
• Proactive #COVIDkindness, while keeping physical distance
• Send thank you notes
• If children are home from school, consider creating a daily schedule

Creativity

• Stream an Opera performance*
• Virtually tour a museum*
• Cook or bake
• Doodle or colour*
• Put on some music or play an instrument
• Journal your thoughts

Remember, taking care of your wellness will help sustain you through this challenging time. Be sure to make your well-being a priority.

On Tuesday, March 26 RRC welcomed Waneek Horn Miller – Mohawk woman, activist, and Olympian – to speak about turning trauma into motivation and reclaiming well-being.

Waneek captivated the audience with stories of her strong mother, embracing her identity, introduction to sport, and resilience in the face of obstacles. She shared lessons learned on her path to becoming captain of the Canadian Olympic water polo team and finding her sense of inner strength.

Her talk was fantastic and is a “must watch” for all students, staff and faculty members interested in resilience, well-being, and truth and reconciliation.

Thanks to the folks at eTV, the recording of her presentation can be found here.

Read more about Waneek here.

During THRIVE Week we take time to reflect on the role of self-care and balance on developing positive mental health that supports academic and career success. This year, THRIVE will be held November 5-9 at all RRC campuses.

Events and activities provide an opportunity for rest, social connection, physical activity, fun, personal growth, and learning. All students, staff, and faculty members are invited to participate.

Some events to look forward to are:

• paint night
• yoga
• therapy dogs
• board game night
• tour of the sweat lodge
• visit from Rob Nash
• mindfulness workshop and much more!

Check out the NDC Thrive Guide and EDC Thrive Guide to see the slate of activities.

Subscribe for updates to ensure you receive all THRIVE related information.

The weeklong series of events is a partnership between the RRC Students’ Association and the Healthy Minds Healthy College Initiative.

Elder Mae Louise will be conducting a four part teaching series focusing on women’s teachings using the holistic model of the Medicine Wheel.  Each week will consist of a different teaching; Body, Mind, Emotion and Spirit.  Attending all four teachings in the series is encouraged but not required. 

EDC – Indigenous Support Centre, P407

Body: March 5 @12pm *(this session will be rescheduled due to the snow storm)
Mind: March 12 @12pm
Emotion: March 19 @12pm
Spirit: March 26 @12pm

NDC – Indigenous Support Centre, F209

Body: March 7 @ 12pm or March 8 @3pm
Mind:  March 14 @ 12pm or March 15 @ 3pm
Emotion: March 21 @ 12pm or March 22 @ 3pm
Spirit: March 28 @ 12pm or March 29 @ 3pm

These teachings are open to all female staff and students.

For more information, please contact (NDC) Rhonda or (EDC) Cheyenne

RRC’s Recreation Services is hosting this year’s Get Movin’ Challenge. Those who are involved are trying to log 7,000 steps per day, through a variety of activities. Sign up to join the fun.

Since physical activity contributes to a healthy mind, we’re supporting the Challenge with weekly group walks outdoors at the Notre Dame Campus. These walks will be a perfect opportunity to connect with friends or colleagues, meet new people, get fresh air and sunshine, while logging 3000 steps.

Walks will start at 12:15 outside the Campus Store (NDC) and will return to the same place by 12:50.

Dates

Mondays February 5, 12, 26

All students, staff and faculty are welcome to join; there is no need to register.