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.

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.

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.

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.

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

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

Hi Folks,

I want to introduce myself. My name is Pamela Villafranca (she/her). I am the new Mental Health Coordinator here at RRC Polytech.

I am a Registered Social Worker with a background in individual and couples counselling within a community setting. I have a B.A. in Conflict Resolution Studies from the University of Winnipeg and a Bachelor of Social Work from Dalhousie University.  I have spent most of my career walking alongside clients through different chapters of their lives, supporting mental health capacity building and challenging larger social discourses that hinder personal development. I have experience developing and facilitating therapeutic and psychoeducational groups on anxiety and stress, healthy boundaries, anger management, and parenting. I love the work I do. I practice through a narrative based lens that is always focusing on honouring clients strengths and expertise.

On a personal note, I have lived in Winnipeg my whole life and currently reside with my partner and my little dog, Ivy Winters. I have a vast love of four-legged friends, and my free time is mainly spent with my dog. I am interested in photography and love going for nature walks to take photos with my partner. I am also a student! I am in the process of completing my Masters in Social Work at Dalhousie University.

I am very excited to join the team at RRC Polytech to provide support to students as they navigate their mental health and wellness. And to find unique ways to promote positive mental health for students, staff and faculty.  In my role, I am hoping to introduce some practical tips for managing stress and anxiety for students as they complete their studies.

I am looking forward to connecting with the community and hearing more about the needs of students, staff and faculty. Please feel free to reach out if there are any questions or if you would like to connect. I can be reached at pvillafranca@rrc.ca.

-Pamela Villafranca BA, BSW, RSW

(She/her )

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.

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.

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 pancit while cooking alongside your instructor, Abby Legaspi!

Date: Wednesday, October 6

Time: 6-8pm

Menu: Pancit (a Filipino noodle dish)

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 October 1 so you can pick up the kit on October 5th or 6th. 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 Breanna Sawatzky.

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.