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.

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. 

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

Campus Well-Being is excited to announce RRC Polytech’s new Peer Support Program – an additional resource created to support you through your academic journey.  

Are you looking for someone who really gets it? Our Peer Supporters are fellow students with a wide range of lived experience – whether through their own challenges or by supporting a loved one. They are trained to provide confidential social and emotional support, offering a compassionate ear and relatable perspective.

While Peer Support is not a replacement for professional help, it’s a meaningful way to connect, feel heard, and find hope and can be accessed on its own or alongside other resources, like Student Counselling Services.

If you would like to learn more or connect with a Peer Supporter, visit our website!

Background

RRC Polytech identified mental health peer support as a priority in its Healthy Minds Healthy College Strategy. With financial support from Bell Canada and the Students’ Association, RRC Polytech has worked with consultants to develop a student peer support program that will be launching in January of 2025!

What is Peer Support?

Peer support is social and emotional support between people who share a common lived experience with challenging life experiences, mental illness and/or addiction. Peer support is a worthy complement to clinical mental healthcare, as it supports well-being.

What do Peer Supporters Do?

A Peer Supporter is someone who uses their lived experience in combination with set competencies and formal training to inspire hope and empower others who are in similar situations by providing social and emotional support.

Some examples of Peer Supporter responsibilities include:

• Establish rapport with peers and build a relationship based on trust, respect, genuineness and empathy while maintaining clear boundaries;
• Respect and maintain confidentiality of personal information;
• Support peers as they strive to make positive changes and explore how to work towards their goals;
• Explore with peers the availability of existing resources. Empower and support peers in contacting and accessing appropriate services as required;
• Assist with promoting awareness of the Peer Support Program;
• Avoid providing peer support to individuals where a conflict of interest or perceived conflict of interest may exist;
• Actively participate in Community of Practice and other professional development sessions as they arise to remain engaged and up to date with best practices and the evolution of the PSP

How to Book

Check out our program page to view all the Peer Supporters that are available. Each Peer Supporter has varying experience and availability.

During these Manitoba wintery months, darkness and cold temperatures seem to prevail as we move through a new academic term filled with projects and deadlines. Huddled in our puffy parkas at bus stops or under a pile of blankets at home, at times we may only notice a dark cloud of negativity and stress around us, while other times we see positivity and moments of joy.

What we notice and pay attention to affects our emotions and responses. Our brains and bodies constantly filter the information bombarding us in every moment, deciding whether something is dangerous or safe. Each person reacts differently and experiences the world uniquely.

Glimmers and Triggers

From a therapeutic perspective, this reaction to the world around us is known as either a trigger or a glimmer. From events, people, memories, media or situations, triggers can activate past trauma and our flight or fight mode, make us feel vulnerable or attacked, anxious, stressed or angry. On the flip side, glimmers cause feelings of safety, relaxation and calmness, spark wonderment and appreciation.

Mental Wellness and Glimmers

Paying attention to glimmers keeps us in the present moment and increases our mental wellness.  Glimmers tend to reduce stress and promote peace, we feel motivated and inspired; in those states of mind, we can build resilience and open ourselves to learning, diversity and possibility.

Glimmers can differ from one person to the next. Something triggering to one, could be a glimmer to another. Glimmers come in all shapes and sizes, from a single smile from a stranger or the smell of popcorn, to a grand mountain vista or ladybug crawling on a leaf. We experience glimmers when our senses remain open and we keep checking inside to see if the sensations feel good.

At the Notre Dame Campus, we have a water fountain and pond filled with goldfish near the North Gym (see short video). This might grab someone’s attention and elicit a positive response – the sound of the water, the colourful fish swimming around, the vibrant green plants or the warmth of the sun beaming in.

Perhaps a painting class sparks a creative positive moment, or one of our yoga classes that tunes us into our bodies. Taking a walk around the Exchange District Campus to look at architecture might give someone joy.

By tuning in or stepping out, taking the time to discover our glimmers can lead to enhanced well-being.

A Glimmer List

Finding glimmers may not be easy. Some people benefit from setting an intention or plan to consciously practice finding glimmers. Start small. Keep the plan simple. Consider making a glimmer list.

We might already know of a few things that make us feel good or happy. We can go back to those activities to take a close look at how they feel in our bodies, minds and hearts.  This leads us to find those sensations in new places. When we encourage ourselves to try a new class or skill, look up and around, take a deep breath or stop and listen to something, the chances of experiencing glimmers increases.

Referencing our glimmer list when we feel hurt, upset, weary, dark or low, let’s us know where to go and what to do to feel safe and calm again.

May we all find peace and comfort in our own unique ways while moving through the world around and within us. Visit Campus Well-Being’s upcoming programs and events to perhaps find some new glimmers – at paint or cooking night, yoga or zumba, visiting with the dogs and cats who come onsite!

Sources

What Are Glimmers and Why Are They Good for You?

How to Grow Glimmers and Feel Less Anxious

Deb Dana on Glimmers

As the clock strikes midnight on December 31^st, we are often swept into a whirlwind of resolutions, reflections, and ambitious promises for the year ahead. Social media fills with posts and reels of accomplishments and if you spent the past year simply getting by, it’s easy to feel like you don’t measure up. If this resonates with you, here is a gentle reminder that you are not alone, and surviving a year is an achievement in itself.  

It’s Okay to Just Get By 

While some might celebrate promotions, graduations, or transformative milestones, others might have faced private hurdles like grief, burnout, or health challenges. It’s important to honor your journey, no matter how it looks. If you made it through the days when getting out of bed felt monumental, that is worth acknowledging. Mental health and well-being aren’t linear paths, and progress often looks different for everyone. There is no universal timeline for growth, and there is no rulebook stating that each year must culminate in grand achievements.  

So, if you are entering the new year feeling like you have been treading water, know this: you are still here, and that matters more than any accolade.  

Nurturing the Existing You  

The phrase “New Year, New You” can imply that there is something wrong with who you currently are. But what if, instead of reinventing yourself, you chose to nurture the person you have been all along? The “existing you” has weathered storms, celebrated quiet victories, and learned lessons that deserve to be cherished.  

Here are some ways to approach your new year with kindness and self-compassion:  

• Reflect Without Judgement: Take stock of your year not by listing shortcomings, but by acknowledging resilience. What helped you get through tough times? What brought you joy, no matter how small? 

• Set Intentions, Not Expectations: Instead of rigid resolutions, consider setting intentions that align with your values. For example, aim to practice gratitude, prioritize rest, or engage in activities that bring you peace.  

• Celebrate Small Wins: Whether it’s making time for a hobby, going on walks more regularly, or simply remembering to drink more water, these moments of self-care and mindfulness are worth celebrating.  

• Seek Support When Needed: Part of nurturing yourself is recognizing when you need help. Whether through friends, family, or professional support, reaching out is an act of strength.  

Growth is a Process  

Growth doesn’t always mean leaping from one success to another. Sometimes, it’s about finding stability, setting boundaries, or choosing to rest when the world demands hustle. It’s about learning to sit with yourself and appreciate the person you are, “flaws” and all.  

The idea of a “new you” can be tempting, but the truth is, you don’t need to become someone else to live a fulfilling life. The existing you is worthy of care, compassion, and love – just as you are! 

Moving Forward  

As you step into the new year, give yourself permission to move at your own pace. Celebrate your survival, honor your small steps, nurture the foundation of who you already are. Let this be a testament to your strength and a gentle reminder that growth comes in many forms. After all, the most beautiful transformations often happen when we embrace ourselves wholeheartedly!   

This winter, borrow a pair of Campus Well-Being’s snowshoes to explore some of Winnipeg’s trails and Manitoba parks.

Similar to our summer bike loan program, pop by the NDC North Gym customer service desk during regular gym hours to request a pair and fill out the waiver.

For the snowshoes, you may borrow for short-term bookings i.e. overnight or over a weekend (4 days maximum).

Like our bikes, the snowshoes also have some fun animal-themed names, this time in Ojibway and provided by Elder Paul.

• Wabshki-Mukwa (Polar Bear) (Large, People 5’8” to 6’0” and up )
• Miiegun (Wolf)  (Large, People 5’8” to 6’0” and up )
• Pisew (Lynx) (Small, People 5’0” to 5’7”)
• Waboose (Rabbit) (Small, People 5’0” to 5’7”)

Each user receiving a pair of snowshoes will be responsible for:

• Keeping them secure in the provided carrying case
• Trekking safely and lawfully
• Returning them in a timely manner
• Enjoying Manitoba’s beautiful outdoor spaces in winter

Connecting with sport, fitness, and other wellness programs has just gotten easier! Campus Well-Being is happy to announce the launch of a brand new member portal.

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.

What’s In Store for January?

• 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
  • Bell Let’s Talk Day (Jan 22)
  • Vision board making
  • Candle making
• Recreation
  • Learn to play chess
  • Board game nights
  • Pop-up game rooms
  • Grip strength challenges

Details and registration can be found on the Member Portal.

Come on out and get involved in your campus community to make this your best January yet!

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. 

Note for Gym Users 

This software change means all gym users (NDC North Gym and EDC Fitness Centre) will need to sign the facility waiver before their first visit in January. You can do that by logging in here with your RRC Polytech credentials and responding to the notification bell, which will prompt you to sign the waiver. 

As we gear up for a new year, many of us may be reflecting on fresh starts and setting healthy habits. While setting goals is exciting, sticking to them can often be the challenge. Not to worry. MindWell has you covered!

The January programming focuses on physical health, helping us stay on track with their wellness goals, and key to boosting energy, motivation, and performance at work, school and beyond.

If you have not registered for a free Mindwell account, you’re not too late. You can register here!

Please note: live classes will be on pause from December 23rd to January 3rd. During the access, you will still have full access to the Mindwell Library.

We are also launching our annual Mindwell Take 5 Challenge! If you complete 30 days of mindfulness between January 15th and February 28th, you will be entered into a prize draw! You will receive a certificate of completion that you can email to Fizza for confirmation. Sign up here!

Mindful Cooking: Meal Prep for Mental Well-Being

Manifest the Life You Want to Live

Leading from a Healthy Foundation

Body Awareness: A Journey of Gratitude

Explore our December Exercise of the Month: Seated Single-Arm Shoulder Press. This upper-body strength exercise is perfect for targeting your shoulders, triceps, and core while helping to correct strength imbalances between sides. By performing the movement from a seated position, you eliminate momentum, focusing on form, stability, and controlled movement—making it ideal for all fitness levels.

How To Do It

Incorporate the Seated Single-Arm Shoulder Press into your strength routine for balanced, targeted shoulder development. All you need is a sturdy chair/bench and a dumbbell. Here’s how to perform it:

1. Starting Position: Sit tall on a chair or bench with your feet flat on the ground, knees bent at a 90-degree angle. Hold a dumbbell in one hand at shoulder height, with a neutral grip on a 45-degree angle. Place your opposite hand on your thigh or at your side for stability. Engage your core and keep your back straight.
2. Press Up: Exhale as you press the dumbbell straight overhead, fully extending your arm without locking your elbow. Keep your torso stable and avoid leaning to one side.
3. Lower Back Down: Inhale as you slowly lower the weight back to shoulder height with control. This completes one repetition.
4. Repeat: Perform 8–12 reps on one side before switching arms. Aim for 3-4 sets. Start with a moderate weight that allows you to maintain proper form.

Modifications:

• Beginner: Use a lighter weight or perform fewer reps until you feel confident with the movement.
• Advanced: Increase the weight or perform the movement on a stability ball to further challenge your core strength.

Benefits of This Exercise

Some potential benefits of the Seated Single-Arm Shoulder Press include:

• Builds Shoulder Strength: This exercise effectively targets the deltoids and triceps, improving your ability to perform overhead movements.
• Corrects Imbalances: By working one side at a time, this exercise helps identify and correct strength imbalances between your dominant and non-dominant sides.
• Engages the Core: Even from a seated position, your core muscles activate to keep your torso stable as you press the weight overhead. Unilateral movements also require more stability from the core to provide an extra challenge.
• Improves Posture: Strengthening your shoulders and core promotes proper posture and alignment, counteracting the effects of prolonged sitting.
• Focuses on Control: The seated position eliminates momentum, ensuring you perform each rep with control and precision for maximum benefit.
• Accessible for All Levels: The seated variation makes this exercise suitable for beginners or those with balance concerns while still offering a challenge for advanced lifters.

Try it Today!

When performing the Seated Single-Arm Shoulder Press, focus on maintaining good posture and listening to your body. Start light, prioritize control over speed, and rest when needed.

Looking for a video demonstration? Check out our Instagram for tips, modifications, and tutorials!

Sources

Single Arm Dumbbell Shoulder Press

The Seven Biggest Benefits of Unilateral Training | BarBend

How to Do Seated Dumbbell Shoulder Press: Muscles Worked & Proper Form – StrengthLog

How To Do Dumbbell Shoulder Press : The Correct Guide – Eric Roberts