Thursday April 23

South Gym will be closed from 8am to 4pm due to exams

Friday April 24

South Gym will be closed from 8am to 4pm due to exams

North Gym will be closed all day and evening due to exams

Loft will be open from 6:30am to 8am and 4pm to 6:45pm

Monday April 27 to Friday May 1

South Gym will be closed from 8am to 4pm due to exams

North Gym will be closed all day and evening due to exams

Loft will be open from 6:30am to 8am and 4pm to 6:45pm

Have you ever been so tired that you can barely keep your eyes open? Or how about that horrible groggy, sluggish feeling after a night of tossing and turning that no matter how much coffee you drink, doesn’t go away?

Hopefully, you don’t feel this way often. If you do, you’re probably suffering from lack of sleep or poor quality sleep. Both can be detrimental to your daily functioning and ability to pay attention and do well at school.

If you want to do something about feeling so tired (who wouldn’t?), try these tips for getting some high quality shut-eye:

• Create a healthy sleep environment. Ensure your bedroom temperature is on the cool side and that your room is dark. You also might want to try some white-noise in the background. This could be a fan on a low setting or some soothing, soft music.
• Exercise: Being physically active during the day can help regulate your sleep pattern. Just be sure to try and finish physical activity at least three hours before bedtime.
• Park it. Set aside some time an hour before you head to bed to make a to-do list for the next day. This will free up your mind for the night and enhance the quality of your sleep. Just promise yourself once the list is complete, that’s it for the night!
• Head to bed and wake up at the same time. Get in the habit of going to sleep and waking up at the same time every day, even on the weekends (I know, this can be tough). This will help regulate your body’s internal clock, which will make it easier to get up and start the day without feeling sluggish.
• Wind your mind and body down. Do something relaxing before you sleep. Reading a book or listening to calming music are both good winding-down activities. Try to stay away from electronic screens (laptop, smartphone) right before heading to sleep as the brightness stimulates your brain and can make you feel alert. Still not sleepy? Try drinking some warm milk or having a light snack.
• Deep breathing. Thinking about your breathing as you lay in bed can help calm you down and reduce anxiety. Here is one breathing exercise you might want to try.
• Reflect. Think about what you did that day, everything you accomplished and things that you’re grateful for. This will leave you feeling calm and positive as you drift off.

Want more info on sleep? Visit the National Sleep Foundation.

Using drugs or alcohol is a personal choice. Some students don’t use either, while others choose to use one or both recreationally, or more often.

If you are choosing to use drugs or alcohol, it’s important to keep in mind how they can affect you. It’s also important to know that if you think your drinking or drug use is problematic, that there are many resources available to you.

Only you can truly know whether or not your consumption of alcohol and drugs is a problem. If you’re not sure if you have a problem but want to try taking more control of your alcohol or drug use, here are some strategies that may be helpful.

• Make a list of the advantages and disadvantages of your alcohol or drug use. Which list is longer? Do you want the disadvantages list to shrink?
• Keep a journal of your alcohol or drug consumption. At the end of two weeks, look back at what you wrote down. Did you consume more or less than you expected? How does this information make you feel?
• Get some feedback from someone you really trust. Do they think there is cause for concern?
• Try limiting your exposure to social events that involve alcohol and drugs. How do you feel about not being there? Do you miss hanging out with friends, the alcohol or drugs, or both?
• Think about what emotions trigger your alcohol consumption and drug use. Do you tend to drink or use drugs when you feel certain emotions? Are there any alternatives to dealing with these feelings?
• You may want to try a month of abstinence. Is it easy or difficult for you to stop your alcohol or drug use?

Counselling and Accessibility Services is there to help if you are dealing with substance abuse or addiction. If you would like to make an appointment, please complete the online intake form and someone will contact you to set up an appointment.

Being true to yourself

Coming out as gay or lesbian is an amazing time because it means you’re ready to be 100 per cent true to yourself. But it can also be scary for some people.

It’s important to accept and like yourself for who you are. Your sexual identity is a part of you, but it’s not everything about who you are. You are still the same person you always have been, you are now just sharing another piece of your identity that was always there.

Preparing to come out

When you are coming out to your family and friends, sadly, there are some things you should consider in order to protect yourself. Unfortunately, some people may not accept you right away and others may not want to continue a friendship with you. If you are coming out, look for hints about what people’s beliefs systems are ahead of time. Do they know other LGBTT* people? Have they demonstrated openness and acceptance of the LGBTT* community or have they shown intolerance and discrimination? The answers to these questions can give you clues about how people might react, but keep in mind that some people who you thought were accepting may show they are not, and people who you thought were discriminatory might surprise you.

Preparing yourself emotionally for whatever the outcome might be is important. Sometimes you end up having to be a support to people that might become emotional themselves, so when you are coming out, it is important to be in a place where you’re comfortable with who you are and are strong in your sense of self. This is one of the few times in life when a special moment that should be all about you (coming out) can turn into a moment that’s all about them! Be ready to be a support or offer people you are coming out to more information.

Something else to consider when coming out is your safety. Safety comes in many forms — this can be your physical safety but also safety in terms of housing and support. If you come out to your family, will they be accepting? Will you be allowed to stay at home or is your housing at risk? Are you financially dependent on your family? Will this be cut off? If you think these things may be at risk, consider this in your decision to come out to your family and how you may need to make plans that will ensure your safety and well-being.

Supports at RRC

At the College, you will have a lot of support if you choose to come out. Counselling and Accessibility Services has counsellors who are available to support students around personal issues such as coming out, as well as academic issues.

Red River College also has an LGBTT* Initiative Program that identifies, trains and supports allies at the College. The Initiative works to create a safe and inclusive environment at the College so all students have the opportunity to learn and feel supported.

There is also a new LGBTT student group that has formed at Red River College. Information on this group can be found on their Facebook page.

Supports in the community

Outside of the College, there are many great supports and ways to get involved in the LGBTT* community. The Rainbow Resource Centre provides counselling and support, access to resources and a library and ways to get involved in social events and with volunteer opportunities. The Centre can also help connect you with other community groups, supports and services outside of the College.

What kind of supports did you find helpful when you were coming out? Tell us in the comment section below!

April is Cancer Awareness Month

2 in 5 Canadians will develop cancer in their lifetime and about 1 in 4 Canadians will die of cancer.[1]

In 2014, it is estimated that 191,300 Canadians will develop cancer and 76,600 will die of cancer. [2] April is Daffodil Month. The daffodil is considered a symbol of strength and courage by the Canadian Cancer Society. Funds raised during Daffodil Month are used to lend a helping hand for families and those receiving treatment for cancer, fund lifesaving clinical trials, advocate for cancer patients and provide access to services in your community.

For more information on Daffodil Month, please visit: http://www.cancer.ca/en/get-involved/events-and-participation/find-an-event-near-you/daffodil-month/?region=mb

Prevention

There are a number of factors that contribute to whether you are susceptible to cancer. You can help minimize your risk by[3]:

1. Quitting smoking and limiting your exposure to second hand smoke.
2. Eating a healthy diet with lots of vegetables, fruit and fibre with little fat and sugar.
3. Keeping physical activity as an important part of your day with at least 30 minutes of moderate activity a day.
4. Be aware of your family genetics.
5. Reducing your alcohol intake.
6. Being safe in the sun by covering up, wearing sunglasses, using sunscreen and staying hydrated.
7. Getting the right amount of Vitamin D.
8. Monitoring environmental factors such as what household cleaners are being used and what residues are left behind especially if you have young infants and toddlers who spend an ample amount of time on the floor.

Screening

You know your body better than any one else as you will know what is normal for you. When cancer is found early, it is often easier to treat. Having 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 what screening tests you should have. Be sure to mention any family history of cancer.

Benefits and risks of screening[4]:

Benefits:

• Better survival rates
• Better quality of life

Risks:

• False positive results
• False negative results
• Over-diagnosis
• Increased exposure to harmful procedures

Upcoming Events

There are a number of events throughout the year all over Manitoba in support of the Canadian Cancer Society and the fight against cancer.

Relay for Life – numerous dates based on location from May to July across the province

River City Dragon Boat Festival – June 5 & 6 at the Manitoba Water Ski Park

Walk Because You Can – June 13 at Assiniboine Park

Manitoba Dragon Boat Festival – September 11 – 13 at The Forks

If you enjoy the intrinsic benefits of being a volunteer, consider supporting the Canadian Cancer Society and volunteering your time and skills to a wonderful cause. There are a variety of volunteer opportunities available.

For more information about fundraising events and to access the volunteer application form, please visit www.cancer.ca.

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 seminar is ‘A Personal Guide to Managing Change’. Learn how to thrive through change throughout your life!

Did You Know?

STRATA Select Blackline Safety (a division of Blackline GPS) offers the highest technology in worldwide personal safety devices.

The safety device will send an alarm when:

1. There is a fall or collision sensed by the device.
2. There is no motion sensed by the device (e.g. person is unconscious).
3. The user activates the silent Alert.
4. The user activates the audible alarm (used if there may be people near your vicinity to help).

Once the alarm is triggered:

1. A text and email are instantly sent to the people that have been identified or to 3rd party monitoring personnel.
2. An email will also be sent identifying the exact location the incident occurred and what triggered the alarm.

These safety devices can provide improved safety for:

• Outdoor activities (hunting, fishing, snowmobiling, quading, cross-country skiing, etc.)
• Seniors living at home
• Anytime someone is alone

Log on to your STRATA Select website for more information.

Login: rrc              Password: voluntary

[1] Canadian Cancer Statistics 2014. www.cancer.ca/statistics. 2014.

[2] Canadian Cancer Statistics 2014. www.cancer.ca/statistics. 2014.

[3] Canadian Cancer Society. Prevention & Screening. www.cancer.ca. 2014

[4] Canadian Cancer Society. Prevention & Screening. www.cancer.ca. 2014

It may sound simple, but one way to help maintain a balanced mood is to eat healthy. Just as there is a relationship between food and our bodies, there is a connection between food and our minds.

Eating lots of fruits and vegetables is always good for us, but there are also other foods containing important vitamins and minerals that contribute to our overall mental health. Here are some to be sure to grab the next time you’re out grocery shopping!

• Beans, peas and lentils 


Folic acid is one of the B vitamins that’s linked to the “feel good” chemicals in the brain — serotonin, dopamine and norepinephrine. This is why people with a folate-deficiency have been found to experience symptoms such as irritability, fatigue and depression.
B vitamins including folate are destroyed by substances such as alcohol, refined sugars and nicotine and are not stored in the body long-term so you have to make sure to consumer them regularly.

• Nuts and seeds

People with low levels of selenium, an important mineral for overall brain functioning, tend to feel more anxious, depressed and tired. Brazil nuts as well as pumpkin and sunflower seeds are a great source of selenium, so head out to Bulk Barn this week and stock up! Your mood will thank you.

• Whole grains


Zinc plays a role in modulating the brain and body’s response to stress and a zinc-deficiency can lead to symptoms of depression. Whole grains such as whole wheat bread and pasta, wild rice and quinoa contain high levels of zinc.

Whole grains are also naturally rich in an amino acid called tryptophan, which your body needs to produce serotonin and melatonin. Serotonin, the “feel-good hormone,” improves mood and relaxes brain and body, while melatonin helps establish and maintain steady sleep cycles. All in all, whole grains are pretty awesome so make sure you’re getting your three to five servings per day!

• Salmon and tuna


Studies suggest that Omega-3 Fatty Acids have a mood-stabilizing effect and may protect against depression and other mood disorders. Other sources of omega-3 Fatty Acids include canola, flax seed or walnuts.

Click here for more information on the relationship between food and mental health.

Thanks to Kathleen McClinton, registered dietician, for sharing information and insight that helped to create this blog post.

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 2015 Spring Term

Boot Camps with Cameron on Mondays from 12:05pm to 12:50pm

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

20/20 Stack Training with Lesley on Tuesdays and Thursdays from 11:05pm to 11:50pm

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

Cardio Fusion with Ming on Tuesdays from 11:05am to 11:50am

Regular classes will start May 4th and run until June 25th.

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

NEW*** for this Term: Spring Fling Workout!!!

Join Lesley for a quick 3 week session that bridges the Winter to Spring Term. This 3 class session combines exercises from her Dynamic Core and Stack Training classes along with some Spin Cycling. At the discount price of $15.00, it’s a great and affordable way to stay fit.

Register

Registration Starts on Monday March 23rd. To register for a class download the attached form, fill it out and take it to the Student Service Centre to make a payment. 2015 Spring Fitness Classes Registration Form

Rebels Athletics and Recreation Services are excited to bring the Lunch and Learn series to the college this school year. Come participate and interact with fitness, exercise, and wellness professionals as they present on wide array of active living topics.

2015 Spring Session

First Session – Nutrition Myths Busted

Date: Monday, March 30
Time: 12:00-1:00pm
Location: Green Lecture Theatre
Host: Janelle Vincent

Whole grain bread or rye bread? Butter or margarine? Gluten or no gluten? If you’ve asked yourself these questions, come and join us for this exciting Lunch and Learn, where we will discuss healthy eating and bust nutrition myths!

About the Host

Janelle is a Registered Dietitian with a passion for sport! She completed a Kinesiology degree prior to her Human Nutritional Sciences degree and recently completed the IOC Diploma in Sports Nutrition. She was a Bison athlete in Cross-Country and Track and Field and is also a Competition Development (Level 3) trained coach in Athletics. She currently works with various athletes and teams representative of various levels of competition, from endurance to strength/power to precision/skill sports.

Her goals in sport nutrition are to combine both university degrees and her sporting background to help high performance athletes achieve their athletic goals by guiding them in properly fuelling their bodies.

Second Session –
Running Efficiency: How to Train: Best practices!

Date: Wednesday, April 22
Time: 12:00-1:00pm
Location: North Gym
Host: Sheldon Reynolds

Whether you are training for soccer, ultimate Frisbee or a marathon there are basic similarities in running strides. Participants should wear running attire. Dress in layers. Shorts, t-short, sweats or tights and a sweatshirt or light jacket. You will learn, technique, training, and nutrition in preparation for competition. If you have any specific questions regarding specific training for a 10km, ½ marathon….bring them!

About the Host

Sheldon Reynolds, a lifelong runner will facilitate this active session. He has coached learn to train athletes as well as adult instructors in the Athletics Canada Run, jump and Throw program. Sheldon is an endurance athlete in the Active for life stage that has competed in races from 1,500 meters to the marathons and completed Ironman Wisconsin in 2010.

Third Session – Biking 101-Part 1

Date: Wednesday, May 13
Time: 12:00-1:00pm
Location: Green Lecture Theatre
Host: Dave Elmore

Biking basics: Sizing and purchasing advise on where to get a bike and as well where to purchase bikes from. Basic maintenance and preparing for your bike ride also discussed.

About the Host

Dave Elmore is a certified CAN-Bike Master Instructor and was a founding member of Bike Winnipeg. He served as the Director of Safety and Education for over 6 years and remains active serving on several committees. CAN-Bike is a national program run by Cycling Canada offering a variety of courses on all aspects of cycling safety and skills. An avid road and commuter cyclist, Dave has been commuting by bike from Charleswood to downtown for over 25 years. He is also the project manager for Bike Week Winnipeg and the former project manager of Bike to School Winnipeg (now coordinated by Green Action Centre). A regular volunteer at The WRENCH, Dave enjoys building and repairing bikes of all kinds.

Fourth Session – Biking 101-Part 2

Date: Wednesday, May 27
Time: 12:00-1:00pm
Location: PH Staff Parking
Host: Dave Elmore

Taking it on the road: ABC Quick Check – how to quickly check that your bike is safe to ride. Skill component: learn some basic and often overlooked skills that can help you be more confident and safe on your bike. (straight line riding (w/shoulder checks and signals), rock dodge, quick turns, panic stops). Please bring your own bike to this session. Rec services has a limited amount of bikes that can be used.

Everyone experiences guilt at one time or another during their life. While some guilt can induce positive change, it can also become self-destructive, wasting energy and adding unnecessary stress to your life.

Read on for some tips on processing these feelings so that you can eliminate, or at least minimize, your guilt.

• Choose not to rehearse guilt. 
Do you find yourself repeating the same guilty thoughts over and over again? They won’t go away on their own. You must choose to make them stop. 

To do so, make an effort to catch yourself when you find yourself wandering down that painful mental path. Put up a mental stop sign. You can also choose a physical action, such as snapping your fingers, to remind yourself to change direction. Then, deliberately focus on something else, such as your plans for tomorrow. Focusing on something positive in the future is a conscious reminder that there is more to your life than negatives from the past.
  
• Choose to accept what cannot be changed. 
Chances are you’ve already changed anything that needed to be changed about the situation so a self-imposed “penance” for past mistakes accomplishes nothing. It doesn’t change or make up for the past, it simply ruins your future. The proactive thing you can do now is accept that the only thing you can change is your future.
• Choose balance. Guilt keeps us focused on the times we imagine we failed. It blinds us to all the other times when we were successful. So the next time your mind drifts into unhappy, guilty thoughts, choose to refocus. Actively remind yourself of times where you made good decisions, were responsible or did something you were proud of. Write down a list of the things you did. Force yourself to remember what went right. Recognize that there is, and always has been, a balance between your failures and your successes.
  
• Choose forgiveness. 
Forgiveness is a necessity in any relationship, including the one you have with yourself. Treat yourself with the same degree of love and acceptance that others give you and that you give others. Only then will you be able to heal.

The world benefits from individuals who choose to learn from their mistakes and move on to make a difference. Don’t let guilt keep you locked in a lifetime of misery. Choose to forgive, to love, and to move forward.

Sam Chisick is the director of Yoga Public and a yoga instructor. She graduated from the University of Manitoba with an honours B.Sc. in Human Nutritional Sciences.

If you’ve never done yoga, Sam Chisick may just convince you to give it a try.

The director of Yoga Public not only runs the studio but is passionate about teaching classes and practicing yoga herself. She also happens to have a background in nutrition. So basically, if you want to know about health, Sam is a pretty solid bet.

She can also relate to being a student since she was one herself not that long ago.

“I first started going to yoga daily to get away from the stress of school. It made me feel so good..I never stopped!” says Sam. “Eventually, I ended up starting to teach yoga and then helped to open a yoga studio.”

So what’s so good about regularly standing in tree pose or bending over in downward dog? Sam says there are too many benefits to list them all but the most important physical and psychological benefits include:

Psychological

• better mood
• greater attention span
• improved concentration and memory
• decreased anxiety, depression and stress

Physical

• muscular strength
• flexibility
• decreased pain
• increased energy levels and endurance
• normalized blood pressure

She says many people will also gain greater self-acceptance and awareness from practicing yoga. This can be especially beneficial for people with depression who may at times feel disconnected from themselves and others.

“Sometimes its just a matter of taking time for yourself, working with your breath and clearing your mind through silence and movement,” says Sam. “As you re-enter the world after class, you’ll feel more clear, aware and comfortable. I’ve experienced an increase in self-acceptance through yoga first-hand.”

Another great thing about yoga? Anyone can do it.

“There is a suitable class for every type of person — regardless of your age, gender or ability level,” says Sam. “Some classes use yoga as a workout and other classes help you increase flexibility by stretching and then there’s classes that just help you relax and let go. It’s just a matter of finding the class that works for you.”

What benefits have you experienced from doing yoga? Tell us below!