Most people understand the negative effects that improper sleep quantity can have on their daily activities. We’ve all heard a fellow employee say how they just need their five or six hours per night to function well the next day. As adults are recommended by the National Sleep Foundation to get anywhere between seven and nine hours of sleep per night, it’s already evident we don’t get enough on a regular basis. What most don’t understand is that proper sleep quality is just as important as quantity and can be just as troublesome if not satisfied.

When deprived of the rejuvenating effects of sleep, the brain’s ability to process new information is compromised along with creativity, logic and judgement – not a set of skills anyone would like to go a full workday without! In addition to the impact on the brain, the rest of body takes a hit without sufficient sleep on a regular basis. The immune system is typically one of the first in the body to shut down when we feel stressed; people often lose sleep over stress as well so the connection between sleep and the immune system is a natural conclusion. Migraines and headaches are more commonly linked to people getting a lower quality of sleep, and those conditions greatly affect our productivity throughout the day as well. Poor nutritional choices are also more likely to occur when insufficient sleep is achieved which can lead to higher risk for heart disease and Diabetes.

Our bodies love to sleep, and why wouldn’t they? Throughout the stages of sleep our bodies get to relax every muscle and repair some damage done throughout the day, lower our blood pressure and restore energy to recharge our systems for another extended period of being awake. Without this time to recharge, our systems continue to deplete until there is eventually a complete and total shut-down. A couple of extra hours each night dedicated to maintaining proper physical and mental health through sleeping may allow us less free time during each day but will most certainly benefit us in the long run.

There are certain practical steps we can take to ensure our mind and body are ready for a solid night’s sleep:

• Create a sleep routine – go to bed and wake up at close to or the same time each day (even weekends, there’s no need to “catch up” if we consistently get enough).
• Make physical activity a consistent part of each day, but not within 3 hours of going to bed.
• Limit intake of caffeine, alcohol and nicotine in general but especially during the evening hours as these stimulants will work against our brain’s desire to fall – and stay – asleep.
• Make the bedroom a haven for the weary. Darkness, quiet, comfortable temperature and sleeping area are all essential to creating an environment for a great sleep.
• Turn away from the light – all light. Luminescent clocks, plugin nightlights and personal technology like phones, tablets and computers all contribute to keeping the mind in a state of constant awareness.

Find ways to help achieve the sleep quality and quantity you need to be your most productive self. If you can’t think of anything right now that’s fine, go sleep on it.

Paramedical Coverage

As part of Red River College’s group benefits, Benefit Eligible Employees may have coverage for the following professional services. Your coverage is based on your Flex Option choice.

• Audiologists
• Athletic Therapists
• Chiropractors
• Dieticians
• Massage Therapists
• Naturopaths
• Osteopaths
• Physiotherapists
• Podiatrists/Chiropodists
• Psychologists/Social Workers
• Speech Therapists

For detailed paramedical coverage information refer to your benefits booklet.

Mental Health Awareness Week

May 2^nd to 8^th is Mental Health Week. Mental Health Week is designed to celebrate positive attitudes and mentally healthy lifestyles.[1] Mental health is just as important as physical health and is key to being truly healthy. Mental health involves how we interact with the world around us and how we feel, think and act. Mental health is not about achieving the ‘perfect life’ by avoiding problems. Mental well-being is much more than the presence or absence of a mental illness; rather it is about living well and feeling capable despite challenges.[2]

Each person’s path to mental well-being is different and unique just as each person’s goals, challenges, talents and supports are. Maintaining your mental health requires effort every day, but the rewards are great! Everyone can achieve good mental health! Here are some tips and activities to apply on a regular basis to help you get started:

• Build a healthy self-esteem – Self-esteem is being able accept all of your abilities and weaknesses, and doing your best with your own unique abilities and talents. Build confidence by developing weaker areas and regularly reminding yourself of the things you’re comfortable and proud of.
• Build a positive support network – Social support is a very important part of mental health and people in our networks can offer many different kinds of support. Make time to just be with important people in your life.
• Get involved – You make a difference, and being involved in the things that matter to us provides a great feeling of satisfaction and purpose. Getting involved connects you with others, builds confidence and promotes personal growth. Read to children, help a neighbor or service on a charity board.
• Build resiliency – Stress is a normal part of life. Resiliency means coping well with stress, and other difficult situations that are a normal part of life. Build a resiliency tool kit that might include skills such as problem solving or developing support networks. [3]

For more mental health information including more tips and activities visit the Canadian Mental Health Association website.

Supporting Your Wellness

The LifeWorks website contains useful tools and articles to help you and your family. You even have access to seminars and podcasts at www.lifeworks.com.

It is important to take charge of both your physical and emotional health. Check out this recommended podcast:

Losing Weight Together!

[1] Canadian Mental Health Association. http://mentalhealthweek.cmha.ca/. 2016.

[2] Canadian Mental Health Association. Mental Health – Why is your mental health so important? http://mentalhealthweek.cmha.ca/your-mental-health/mental-health-fact-sheet/. 2016.

[3] Canadian Mental Health Association. Mental Health – Why is your mental health so important? http://mentalhealthweek.cmha.ca/your-mental-health/mental-health-fact-sheet/. 2016.

They say if you take care of the minutes, the hours will take care of themselves. That, however, is an almost 350 year old quote. In today’s hyper-connected world, we talk about nanoseconds.

How many times have you anxiously been drumming your fingers waiting for that 5MB text to send from your mobile phone, or for that card verification to say, “Approved,” so you can get out of the online store? As you “waste” 4 seconds just WAITING you think of everything you have to do and how little time you have to do it. You don’t have time for this!

Balance is an elusive concept in this out-of-control world, and we could all use a little help achieving it. Here are 9 steps to bringing balance to your life. Yes, it’s a link, so be patient.

http://tinybuddha.com/blog/9-tips-to-create-a-balanced-life/

Take your time…and spend it well, sometimes just by yourself.

By Chef John Royal

In planning what to write for my wellness blog post, I kept coming back to how much I need to spend quality time with my family and friends.   How hard it is in this busy life to find time for everything; work demands, a happy marriage, kids, pets, household, parents and all of life’s things that need to get done.

One thing that I find always falls to the bottom of my list is me!

We all want our family and friends, work, and relationships to take priority, and in order to do that, you need to take care of yourself. Sometimes the best way to recharge your battery is to do something that you love to do, by yourself.

Biking and walking are great for me. Some people want to relax at the spa to rejuvenate or perhaps a massage, some like to sit at the coffee shop and spend two hours with the paper and crossword. Time to think by yourself while doing something that you enjoy is one of the great pleasures in life. I find that another great destressor is to fall into yard work for a few hours. Painting is also bliss for me (not all the prep or cleanup though!)

Make time for yourself to be busy or lazy or active, but make the time for you, and the people you surround yourself will be better for it!

In our family we found that the only way to be able to spend time on individual hobbies or have personal time was to plan for it. If we didn’t plan for it, it didn’t happen.

Once we all got into the habit of having a few hours of personal time each week, planning came easier, and everyone in our family is developing themselves in one way or anther. Right now, some of the individual pastime’s in my house include: reading time, running, origami, gardening, and Lego. Outside personal activities include swimming, biking, dog walking and the ongoing maintenance and renovation of a 110-year-old home (that one is mine!)

In our house we use team work to gain some personal time. Having our kids help with small things like the cleanup of toys or making sure their laundry was in the hampers, all helped the grown ups and kiddos to have more time together – and on our own!

I have found that our family spends more quality time together and we also have more time to ourselves. We are all more engaged with each other and find we are more engaged at school and work.

As RRC employees we have a wonderful resource available to us with our EFAP (Employee, Family Assistance Program) Called lifeworks. I have included below our common staff login to the website and a few search recommendations in relation to this topic. Happy reading!

Life works website log in for RRC staff members:

www.Lifeworks.com

Username: rrcefap Password: efap

Great references that I found on the lifeworks website are the: “Work Life Play: Making the most of every day” 52-page booklet (available in .pdf format)

Once logged in to lifeworks, at the top search bar, a search for: “work life balance” will come up with a multitude of great resource articles and media on this topic.

One other web reference I found helpful was an article at about.com titled “How to find time for yourself” by Elizabeth Scott, a Stress Management expert.

Here is the link to that article.

http://stress.about.com/od/lowstresslifestyle/a/find_time.htm

Enjoy time to yourself!

Women and Weights

Are you a female that wants to start a fitness regime but don’t know where to start? Does the idea of learning a bunch of new equipment intimidate you? Are you already active but want to bring more focus into your workouts? You are not alone! Join in this 4 week session to become more familiar with the gym setting. Together we will discuss training myths, where to start, benefits of exercise, and learn more about gym equipment. Bring an eagerness for a lifestyle change and lot’s of questions!

Week 1 – classroom setting
Week 2 – gym walkthrough learning about various equipment
Week 3 + 4 – workout

Instructor: Amanda Pilloud

NDC- 4 Sessions

Wednesday’s April 20 – May 11 12:00-12:45PM

EDC- 4 Sessions

Wednesday’s May 18 – June 8 12:00-12:45pm

About the Instructor: Amanda is a certified yoga instructor and personal trainer. With thirteen years of ballet, years of curling, hiking, biking, marathons and exercising, Amanda is no stranger to physical activity. Wanting to share her passion for movement with others Amanda completed her 200 hour yoga teacher training through YYoga, followed by her 300 hour yoga teacher training in India. She has attained her Personal Training certification to coach people in a one on one setting.  You can expect from her sessions; encouragement to move to your full potential, a focus on body alignment, a chance to calm your mind from the stresses of daily life, challenging sessions that match your ability and a quirky sense of humour.

To Register: contact Cole Skinner @ coskinner@rrc.ca or 2397. Participation is Free, however limited spots available. Participants are expected to attend all 4 sessions.

Whether you play indoors, on the grass, or on a beach, volleyball can be a great way to stay healthy and fit. It’s also a great way to stay involved in social activities, as it can be played with a single partner or with and entire team.

 •Burns calories and fat: One of the primary benefits of volleyball is that it helps you burn calories, which is an important component of a weight loss or maintenance program. Harvard Medical School reports a person can burn between 90 to 133 calories during a half-hour game of non-competitive, non-beach volleyball, depending on a person’s weight, while a competitive gym game of volleyball burns between 120 to 178 calories. An hour-long game of volleyball on the much less stable ground of sand can burn up to 480 calories.

•Tones and shapes the body: The physical activities involved in playing volleyball will strengthen the upper body, arms and shoulders as well as the muscles of the lower body. Playing volleyball also improves the cardiovascular and respiratory systems.

•Increases metabolic rate: Playing volleyball enhances your energy level and improves your overall performance in other sports and workouts.

•Improves hand-eye coordination: Volleyball is all about hand-eye coordination. When you serve, you must follow the ball with your eyes, and strike the ball at the right point. On defense, you must react to where the ball is going and get in position to make a play. While setting, your hand-eye coordination helps you see where your hitters are, to make sure to give them a good set.

•Builds agility, coordination, speed, and balance: Due to its quick changes of pace and direction, volleyball places a large number of demands on the technical and physical skills of a player. During the course of play, players are required to serve, pass, set, attack, block and dig the ball. These skills require flexibility, good balance, upper and lower body strength and speed in order to be played effectively.

•Heart healthy: By getting your heart rate up, your body will circulate more blood and nutrients throughout your body, which improves your overall health.

•Builds muscular strength: Volleyball requires a strong chest and core muscles for nearly every play. When you pass, you mimic a squat, and you must use your legs to generate power. When you set, you must use arms, legs, and hands, especially your thighs. When the ball is coming to you, you need to load your legs and arms, and push up. Your hands need to be strong to prevent injury.

•Increases aerobic ability: According to Well Source’s Aerobic Mile Chart, you expend the same amount of energy playing an easy, slow-paced game of volleyball for 20 minutes as you would jogging one mile. You expend the same amount of energy spent jogging a mile by playing a vigorous 12-minute game of volleyball.

•Improves interpersonal skills: Volleyball requires that teammates work cooperatively, and at a fast pace. A June 2008 study of adult men who engage in regular team sports found that team members developed better networking skills than men who were less involved in team sports, reports the Centre for Economic Policy Research. Leadership and cooperation skills as well as practice handling wins and losses appropriately provide valuable characteristics that transfer to dealing with others in many other situations.

•Boosts mood and increases drive to succeed: Your involvement in volleyball can improve your mood, reduce stress and encourage pride in your accomplishments as a team member. The activity can also improve your self-confidence, self-esteem, your body image and make you feel happier about life in general. Involvement in volleyball can also improve your motivation and ability to succeed. As a team player, your cooperative efforts lead to the success or failure of the team. Team members encourage one another during practice and in the game to give everyone the confidence to keep on trying to master and perfect the necessary skills to win.

Sleep is essential for good health. It allows the body to recharge, heal and reset.

As a parent I see the importance of keeping my kids on a bedtime routine. They are healthier, happier and have fewer temper tantrums, a sleep routine makes sense. A regular sleep routine helps keep your internal clock in sync and this actually makes it easier to fall asleep.

We make sleep a priority for our children, why don’t we do it for ourselves? Think about how many adults you know that don’t get enough sleep (myself included). Being tired is sometimes unavoidable, but unless you’re a shift worker, we really should make sleep a priority. How much sleep do we need? Turns out the average amount of sleep recommended for adults is 7 to 9 hours a night. Do you get enough sleep?

I remember watching a television show where they studied sleep deprivation, people who were tired had reaction times slower than those of a drunk driver. Being a danger on the road isn’t the only reason to get some sleep. Not enough sleep effects your immune system, your ability to think clearly, and your overall short and long term health.

We all know the basic effects of not getting enough sleep, now what can we do to ensure a better sleep? Here is what I have learnt; my mom has always told me to turn down the heat at night to around 18 degrees Celsius, and have a dark, quiet room. The Doctor Oz show I watched said to eliminate all electronics and to have a clock radio with a red light display. I know some people swear by meditation and others swear by a glass of warm milk.   Whatever you do to assist with getting a good night sleep it’s worth it, make sleep a priority and be a healthier, happier you!

When looking at your health, are you examining the entire landscape? The wellness wheel is designed to get you thinking of how “well” you are in all the different aspects of your life. When you think of your overall wellness, make sure you are not just focusing on a couple spokes. For resources to assist with you and your family’s wellness check out Lifeworks and live well!

April is Cancer Awareness Month

“About 2 in 5 Canadians will develop Cancer in their lifetime, and about 1 in 4 Canadians will die of Cancer.”[1]

The daffodil is considered a symbol of strength and courage by the Canadian Cancer Society. During the month of April funds raised from the sale of daffodils are used to lend support to families and those receiving treatment for Cancer, fund lifesaving clinical trials, advocate for Cancer patients and provide access to services in your community. The daffodil is considered a symbol of strength and courage by the Canadian Cancer Society.

For more information on Daffodil Month, please visit the Canadian Cancer Society website by clicking here.

Prevention

There are a number of factors that contribute to whether or not you are susceptible to various forms of Cancer. The Canadian Cancer Society website provides information and prevention tips to help reduce your risk of developing Cancer. Quitting smoking, eating a healthy diet and keeping physically active are just a few lifestyle changes that can reduce your risk.

Screening

When Cancer is found early, it is often easier to treat. Regular checkups with your doctor will help reduce the risk of a health problem being ignored.  Screening tests help find some types of Cancer before you have any symptoms. Talk to your doctor to learn more about your risk of Cancer and ask about what screening tests you should have on a regular basis. Be sure to mention if you have any family history of Cancer.

There are benefits and risks to almost every test or procedure, such as: Better survival rates or false negative or positive results. It is important to be aware of these before you make your decision to have any test. Visit the Canadian Cancer Society website to review some of these benefits and risks.

Getting involved

There are a number of ways to get involved in support of the Canadian Cancer Society and the fight against Cancer throughout the year.

Relay for Life – numerous dates based on location from May to June across Manitoba

Arts & Technology Centre Cure-a-Thon – April 28^th in Winnipeg

For more details and more events click here.

If you enjoy volunteering, consider supporting the Canadian Cancer Society with your time and skills. There are a variety of volunteer opportunities available such as: organizing an event or becoming a Door to Door Campaign Area Chair.

For more information about fundraising events and to access the volunteer application form, please click here.

Visit www.cancer.ca or www.cancercare.mb.ca for more information.

Did you know?

Time is of the essence when a serious illness strikes. Waiting on a list for a diagnosis or access to a specialist is particularly stressful. The process can be accelerated using the MyCare Health Benefit Option (HBO). MyCare HBO includes:

Initial diagnosis assistance

• Medical second opinions
• Complex or difficult diagnosis
• Specialist assessments
• Diagnostic scans
• Retest or pathology

MyCare HBO members are eligible to purchase insurance covering on-site treatment with the MyCare Advantage Insurance upgrade.

 Logon to your STRATA Select website for more information.

Login: rrc              Password: voluntary

Supporting Your Wellness

The LifeWorks website contains useful tools and articles to help you and your family. You even have access to seminars at www.lifeworks.com.

This month the recommended podcast is ‘Finding a Counsellor, Therapist, or Coach’. Learn how to find help using the LifeWorks resources!

[1] Canadian Cancer Statistics 2015. https://www.cancer.ca/~/media/cancer.ca/CW/cancer%20information/cancer%20101/Canadian%20cancer%20statistics/Canadian-Cancer-Statistics-2015-EN.pdf. 2015.

Facing off at a recent game

I come from a hockey family. We lived in Rankin Inlet, Nunavut for part of my childhood, where one of the only organized activities for kids was the local hockey program. Women’s hockey hadn’t taken off yet, but that didn’t stop my parents. They signed my sister and me up to play as soon as we were old enough.

A typical street in Nunavut

Our family lived on one edge of town and the hockey arena was on the other. I remember walking across the frozen lake to hockey games and practices several times a week during those years, our hockey bags piled up on the sled.

As a kid, I don’t really remember saying I wanted to play hockey or having much of a choice. It was just what kids in our family did. When I got older, and we’d moved back to Thunder Bay, I got interested in other activities and sports. I liked going to hockey, but I didn’t love it the way my sister or three brothers did.

At twelve, I was too old for our friendly neighbourhood hockey league (called the NHL for Northwood Hockey League) where I had been playing on the same team as my two younger brothers. So my parents signed me up for the house league team that many of my fellow 12-year-old NHL teammates were graduating to. Not only were we moving to changing on the fly but we were also now eligible for body contact.

Like most 12-year-old girls, I was starting to feel a little awkward and out of place in most situations, let alone being the only girl in the hockey dressing room. I finished out that year, but decided to try my luck with downhill ski racing the next winter instead of playing hockey.

I sat out of hockey for a couple of seasons and joined my first women’s hockey team a few years later. That first game back felt like going home.

Today, hockey is an important outlet for me. After moving to Winnipeg about five years ago, I joined the women’s hockey team my sister had been playing on in the Adult Safe Hockey League. It’s been a great way to get exercise, blow off some steam, and get to know some great women.

As we head into playoff season, I’m thankful to my parents for signing me up and getting me to the rink for so many years, even if it didn’t always seem like I loved the game. Today, there is no doubt I do.

When I think about the wellness wheel, hockey swirls through quite a few of the spokes. The game and my teammates are a great way to take care of my physical, social, and mental health. For me, there’s nothing like a good sweat to put things in perspective. When I’m on the ice, other stresses melt away and my biggest problem is trying to get that puck in the net.

What sports or activities help you stay well, without feeling like work? Let us know in the comments.

Red River College Athletics and Recreation Services offers Group Fitness Programs suited to all interests and fitness levels. Our highly trained and enthusiastic instructors will lead you through a fun and challenging workout suited to you.

Registered Programs for 2016 Spring Term

Classes scheduled for spring term.

Spring Fling with Jesse and Lesley. Tuesdays from 12:05pm to 12:50pm. A quick 3 class session to be used as your wellness bridge from Winter to Spring Terms!

Yoga with Amanda on Mondays from 4:15pm to 5:15pm

Boot Camps with Jesse on Tuesdays from 12:05pm to 12:50pm

Dynamic Core with Lesley on Thursdays from 12:05pm to 12:50pm

Fitness Classes Now Free for Students!!!

Starting in 2016, all Fitness Classes are free to use for RRC Students. Students can fill out Fitness Class registration form, minus payment, and drop it off at GM20 in the North Gym or email to Recreation Coordinator Cole Skinner @ coskinner@rrc.ca. Students are also welcome to drop in the fitness classes as well, provided space is available.

Info

Spring Classes will start April 5th and run until June 27th.

Drop in cards for 5 or 10 classes per term can also be purchased.

Register

To register for a class download the 2016 Spring Fitness Classes Registration Form, if your staff, alumni or community user fill it out and take it to the Student Service Centre to make a payment.  If you are a student, please complete form and drop off at front desk in the North Gym.