The following is a guest post by RRC Polytech’s Fitness Coordinator, Mario De Negri

Most of us have to sit for long periods because of our work or school. When we sit for long periods of time it becomes easy to let our posture slip into a position that has us slouching or hunching forward which can lead to sore muscles and an aching body. Unfortunately, with the increase of work that requires us to be sitting, we can find ourselves deskbound for most of the day and sometimes long into the evening. However, by taking short breaks from sitting, we can help increase our cardiovascular function, increasing our life expectancy! Incorporating stretching throughout the day will also help increase your blood flow and improve your posture.

It is important to find reasons to get up from the chair and incorporate extra movement in our routines to minimize body stiffness and pain. A general rule of thumb is for every 60-90 minutes of sitting, we should get up and try to move for a minimum of 20 minutes. The longer we remain seated, the harder it will feel to get up and move. Movement does not mean we have to go for a long run or head to the gym. Increasing our activity can be as simple as doing a few stretches to switch up our routine.

So, if you find yourself having to be deskbound for long periods at a time, take a few of these easy stretches and put them in your pocket to use throughout the day. They require no equipment, take very little space, and can even be done while sitting in your chair.

Click here to find 7 simple stretching exercises you can do while sitting at your desk. 

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. 

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 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

As the season changes and days become shorter, we can often feel a little bit of the winter blues. When the world around us shifts, we also must be mindful that taking care of ourselves may look different. Practicing art and embracing our own creativity can help us feel grounded and allows us to practice self-care. Please join us for a free Paint Night to take care of ourselves as we enter the winter season.

The Details

Date: November 24^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

Music is an excellent wellness tool. Whether you put on some music to shift your mood, express yourself by making music, or learn a new musical skill – the emotional and spiritual power of music can’t be denied. While we work and study, it’s still important to take meaningful breaks, giving our bodies and minds a chance to recharge.

Music Workshop Series

For these reasons we’re happy to invite staff and students to a series of Thrive events centred around music and delivered by the Manitoba Conservatory for Music and Arts.

After registering, you will receive a Zoom link to join the event. All workshops run 6-7pm on a Wednesday. There is no cost to attend and you do not require your own instrument.

Wednesday, November 17, 6-7pm: Improvisation

Music improvisation uses music patterns and concepts to create free form and stylistic new arrangements. Learn how to take your music knowledge and add your personal expressions to create a new arrangement. Facilitated by Carter Graham.

Register here.

Questions and accessibility needs can be directed to Pamela Villafranca.

If you find yourself sitting too much these days, you;re not alone. How about breathing? Are you remembering to do that? Thankfully, Holly Pluchinski is back this fall, helping RRC students and staff relieve stress and find balance through yoga. Holly teaches two weekly 30 minute livestreamed yoga classes just for us.

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

Date: Tuesdays
Time: Noon – 12:30pm
Classes take place on WebEx. New weekly registration links can be found every Monday in your Staff News or Student News emails.

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-demand viewing. Each is roughly 20 minutes long and focuses on a different goal. Try each one and see how you feel.

https://youtu.be/gpGRFvBwfeo

https://youtu.be/zdwxOypKUxs

https://youtu.be/XtmjJ2PQ074

Questions can be directed to Breanna Sawatzky.

Music is an excellent wellness tool. Whether you put on some music to shift your mood, express yourself by making music, or learn a new musical skill – the emotional and spiritual power of music can’t be denied. While we work and study, it’s still important to take meaningful breaks, giving our bodies and minds a chance to recharge.

Music Workshop Series

For these reasons we’re happy to invite staff and students to a series of Thrive events centred around music and delivered by the Manitoba Conservatory for Music and Arts.

Registration for each workshop opens two weeks in advance. After registering, you will receive a Zoom link to join the event. All workshops run 6-7pm on a Wednesday. There is no cost to attend and you do not require your own instrument.

September 22: Feel the Beat

Tap your feet, clap your hands and break out the pots and pans as you learn how to tell an exciting story through percussion soundscapes. Facilitated by Caroline Bucher.

October 20: Songwriting Collaboration

Participate in the creation of brand new music! Tune in to observe, provide your creative input toward lyrics and melodies, help improvise or vote on song ideas. We will use Garage Band to create a new music composition on the spot. Facilitated by Lindsey White.

November 17: Improvisation

Music improvisation uses music patterns and concepts to create free form and stylistic new arrangements. Learn how to take your music knowledge and add your personal expressions to create a new arrangement. Facilitated by Carter Graham. Register here.

December 8: Song Sharing

What are some of your most loved songs and why? Bring a favourite song to this “round table” session and we will listen, discuss the artist, structure and meaning. You are welcome and encouraged to play your song using an instrument, or find a recorded version (whatever your preference). Let’s talk about what makes this music great! Facilitated by Lindsey White.

How are you doing? Many of us are welcoming the milder temperatures and longer daylight hours of spring. At the same time, March and April are particularly stressful times in the academic calendar. As you manage the demands of work and school, you’re invited to find some balance by engaging in art-based creativity.

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.

The Details

Date: Thursday, April 8

Time: 7-9pm

Platform: WebEx

Register here.

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’s ample evidence that taking time to express yourself 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 non profit early learning and child care 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

Create your own version of this painting on Sept. 24

Take a break from the grind and explore your creative side at our first THRIVE event of this academic year.

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 Autumn themed 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.

The Details

Date: Thursday, September 24

Time: 7-9pm

Platform: WebEx

Register here.

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 picked up at your campus between September 22 and 24. Brushes and unused paint must be returned to your campus by October 1.

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

There’s ample evidence that taking time to express yourself 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 non profit early learning and child care 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