We never hesitate to spend on vehicle maintenance, from new brakes to oil changes to tunes ups we invest money in our cars every day, month and year.  Yet when we talk about investing in the most important vehicle we own, our body, we hesitate.  Gym memberships are a luxury, and forget about personal training sessions.  Our bodies carry us through life all day – every day.  How we go through life in our body vehicle depends on how well we maintain it. Don’t hesitate – invest in your body.

Bring your body in for a spring tune up and get in top running condition in time for summer. Recreation Services here on campus offers a number of different options from personal training to lifestyle assessments. Sign up as an individual or with a partner and let us help you get on track to a healthier active lifestyle.

No matter what your age or fitness level, everyone can benefit from a personal trainer at one time or another. Working with a personal trainer, you can achieve your fitness goals – goals as modest as touching your toes again or as ambitious as preparing for a marathon. Each of us is unique; we all have different goals, ambitions and desires. A personal trainer can help you attain your aspirations – how?  Your personal trainer will:

-Assess your current level of fitness

-Listen to you and your goals and then;

-Devise a personal training program to achieve these goals in a safe environment,

-Educate you about the fundamentals as well as the proper and safe use of all the equipment.

-Organize your training sessions according to your schedule

-Continue to encourage and motivate you through creative and fun exercise programming

Life just seems much easier when you are active – and it’s not just the body that benefits from exercise. Exercise triggers chemical changes in the brain that can have a powerful and positive effect on mental health. The ability to deal with the daily demands of hard work and play more effectively is one of the most underestimated side effects of fitness – and one of the best!

Reducing VOCs in Your House

This third in our series on Volatile organic compounds  (VOCs)  and their effects on our health, provides tips for reducing VOC exposures at home.  This post will list two principles, a few resources and provide examples to help readers achieve healthier homes.

Principles in Healthy Homes Minnesota¹  ‘s  fact sheet are:

1. Control the source.  For example,  remove the product, buy (substitute) products that emit low levels of VOCs or as a last resort; seal the surface emitting the VOCs.

2. Ventilate.  Open windows,  use fans and keep temperatures and humidity as low as is comfortable.

This post emphasizes avoiding the unhealthy product or material in the first place. New VOC emitters/ off gassers might be a new sofa, paint job or cupboards. If we decide we need such a product or material though; it is useful to know some of the healthier choices  available.

One option is to purchase floor model items that have already emitted most of their VOCs. Another is to use regulations, labeling and Groups like The Canada Green Building Council  (CaGBC)  to inform us.

The CaGBC promotes  LEED.   Leadership in Energy and Environmental Design (LEED) is a set of rating systems for the design, construction, operation, and maintenance of green buildings, homes and neighborhoods. One of the seven categories of measurement in LEED systems is Indoor Environmental Quality (which considers VOCs). So if for example, you are considering new kitchen cupboards; perhaps consult the CaGBC or a LEED certified consultant. They may suggest using solid wood instead of plywood or particle board for your cupboard construction. Or, you could consult Manitoba’s new Green Building Directories – An excellent new find!

Canada currently lags behind other countries² who have stronger VOC regulations; but where Canadian regulations and certifications / labels do exist, they can help us make healthier choices. Paint and carpet are examples.

Paint  Broad claims  about environmental impact (e.g. “Green” or “Environmentally Friendly”) might mislead.   VOCs may or may not have been considered in the claim.

Manufactures now sell paints promising low VOC emissions such as Benjamin Moore’s Natura “green promise” paint³ or Home Depot’s “Zero VOCs” paints. These claims reflect mandatory VOC concentration limits that are currently phasing in. For more on that; check Environment Canada’s recently published regulatory information about architectural coatings and look for the information sheet on VOC concentration limits for paints (on that same page).

Carpet  In Canada, the Canadian Carpet Institute uses an American  program and suggests, “…specify low-emitting products, including CCI Green Label approved carpet, when selecting household products and furnishings.”  … and:

Ventilation for 48 to 72 hours after carpet installation “adds to good air quality” even if the carpet is LEED recognized. ⁵

General

Eco Labels: For a reference on meanings of labels and claims; The Queen of Green gives us the Eco Label Guide!    Highly relevant!

Disposing of old paint and solvent. The City of Winnipeg   says I can take it to: Miller Environmental Corporation;  1803 Hekla Avenue; Phone: 204-925-9600.

More examples of how to reduce VOC levels in your home, can be found by revisiting  the Minnesota Department of Health article used in our first post of this series.

Summary  

This third post in our series about VOCs in our homes, demonstrated ways to reduce VOCs at home. Many countries have implemented regulatory controls and we in Canada are seeing them phasing in now. While this post looked at VOC source reduction in bigger home maintenance projects; our next and final post will suggest easy, healthier substitutions for everyday home cleaning and personal care products.

References

1. Healthy Homes Minnesota
2. Conference Board of Canada
3. Benjamin Moore
4. Home Depot
5. Canadian Carpet Institute & Canadian Carpet Institute
6. Earlier posts in this series on VOCs: Do I Have VOCs in my Home? & Indoor Air, VOCs and our Health.

Try not.
Do or do not. There is no try.

Yes, it’s an awful pun, but this day marks my first Wellness post in a year. May 4th also happens to be my daughter’s one-year wedding anniversary, a bitter one because her marriage has since dissolved. To make things worse, the day begins with a call from the Grace hospital. Longtime cycling buddy, Wayne Ferguson, has just fallen on the hip that he had replaced last week. For some reason it reminds me of Gurdeesh Ghuman, another Rebel Rider, who had his dreams of a 2013 MS ride dashed by a heart attack . As if the day is not off to a gloomy enough start,Terry MacLeod shares on the Weekend Morning Show that he had to abandon a movie last night because an able-bodied couple occupying the only handicap seating in the theatre had refused to move. Jerks everywhere. Income taxes due tomorrow. Mine not done. And it’s still not above freezing!

Let’s get out of here before one of those things kills Guy. – Gwen DeMarco, Galaxy Quest

But you know, it is so easy to let life’s clouds obscure the sunlight beyond. I realized as I drove up Portage Avenue to drop my wife off at work that today was the Winnipeg Police Half Marathon (10th Annual to boot!). On the way back home I stopped to check it out. It was truly inspiring. Oh sure, there were hundreds (yes hundreds!) of runners zipping by, some not quite so zippy. But the people lining the curb are the ones who really gave me hope. Having parked our cars (and troubles?) on Portage Avenue, we were all clapping and cheering on total strangers as they ran past, a serendipitous breeze of shared enthusiasm that quickly sapped the chill out of the morning air. Read More →

Health Services is happy to say we have added a great newsletter to our website that includes health and safety for work, home and school. It is called the ComfortZone. It can be downloaded and has the latest Canadian information for health, safety and wellness.

This month has an interesting article on using liquid nitrogen since it has become so popular in the cooking field when before it was only used in labs. Yes I watch food network and see the icecream made with it and that fog looks so neat-but there are safety factors to consider when using this chemical.

If you are on a wellness or health and safety committee it has current safe work information as well.

Visit our site and check it out. A new one will be added each month.

This is an incredible little video by Dylan Winter, a cinematographer from the UK. It is a stunning example of the mysterious power of nature, as you see a group of European starlings fly through the air in massive numbers en route to their roosting site.

As a regular gravel-road bird watcher, I’d highly recommend finding a stretch of gravel road to head down, and see if you don’t catch site of a red-tailed hawk, a sand hill crane, or even the odd duck (or two) that are currently soaring over fields this time of year.  Bird watching is good medicine this time of year (or any time of year, for that matter).

Ever wonder where you can find information related to how you can participate in improving workplace approaches to wellness? Mental health is one aspect of workplace wellness and employers, employees and student bodies are gathering information on how to keep healthy. Our work and study affect our health and we want to be as best prepared for challenges as we can.

Take the plunge!

Safe Manitoba has  excellent recently posted information that includes ideas for employees and employers on how to make workplaces better from a psychological perspective. It is called the mental health toolkit.

Feeling safe, well and appreciated whether staff or student is important for today but good habits also impact our future health. Challenge yourself, co-workers and fellow students to change one habit for the better.

Be involved on a safety committee, staff or student wellness committee and help make your work/educational organization a better place. Be involved! It’s good for your health!

from Health Services

by Cole Skinner, Athletics and Recreation Cooridantor

With exams currently taking place, and the rush to get summer jobs, this is often a busy and stressful time for Red River College Students. Rebels Athletics and Recreation Services has a great way to relieve stress, get fit for summer, and be at your best for exams and job interviews! RRC 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. Use these classes to get a leg up on your personal fitness goals, with summer right around the corner, why not get active and have fun in the process. We offer a wide variety of classes that can help relieve stress, and improve your personal wellness.

Registered Programs For 2014 Spring Term

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

Rapid Revolution Spin with Lesley on Tuesdays from 11:05 to 11:50 and Thursdays from 11:05 to 11:50.

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

Cardio Complete with Ming on Tuesdays from 4:00 to 4:45

Boot Camps with Karly on Fridays from 11:05 to 11:50

Stott Pilates with Karly on Fridays from 12:05 to 12:50

Regular classes will start April 28th and run until June 27th.

Drop in cards for 4 or 8 classes per term can also be purchased. An unlimited Full Fitness Pass can also be purchased, allowing to attend as many classes as you want.

Register

To register for a class download the attached form, fill it out and take it to the Student Service Centre to make a payment. 2014 Spring Fitness Classes Registration Form

100 years ago, infectious diseases were the leading cause of death worldwide. In Canada, infectious diseases now cause less than 5% of all deaths—thanks to immunization programs.

As spring is upon us – finally; it is timely to remember tetanus; an acute, often fatal,  bacterial infection.  Thankfully, again due to immunization, it is rare in Canada. Tetanus bacteria are present in soil and animal digestive systems; and cause disease when they enter through even a tiny cut or abrasion. Tetanus immunizations should be renewed every 10 years.

Other diseases like measles, chicken pox, polio, Hepatitis B and many others  are vaccine preventable. Even in Canada
though; people miss immunizations. One reason misses occur now is that disease is less common and people have forgotten about these diseases.  “The Inside Minute” on Immunization shows current day, real life examples of well recognized complications of vaccine preventable illnesses.

The World Health Organization hopes their 2014  slogan, “Immunize for a healthy future: Know, Check, Protect” encourages you to check whether you and your family are up-to-date with the vaccines you need. The recent release of the new ImmunizeCA app will make that easier to do.

It is important that all of us get immunized. It is excellent assurance.

Submitted by Health Services

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

In 2013, it is estimated that 187,600 Canadians will develop cancer and 75,500 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, check this information from the Canadian Cancer Society.

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. Maintaining a healthy body weight.
4. Keeping physical activity as an important part of your day with at least 30 minutes of moderate activity a day.
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 6^th and 7^th at the Lake Shirley Water Ski Park

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.

For many people exercise presents a special set of challenges. Here’s a realistic guide for getting started and not getting discouraged.

What’s love got to do with it? When it comes to fitness, in the end, love is all that matters. Exercising in public when you’re out of shape can be an emotionally bruising experience. Huffing and puffing to keep up, you feel inadequate and self-conscious, hating every moment you spend on the treadmill or pacing the track. Maybe you’re trying to tell yourself something.

One of the most common mistakes people make when starting to exercise is trying an exercise program that doesn’t suit them or was designed for someone else. People make the decision that they are going to “Do it right”, they join a health club and get a program and commit to working out four times a week. Most people taking this approach fail and failing makes them even more disheartened. What they don’t realize is that it was the wrong approach.

The first goal is to increase your physical activity and not to punish yourself for being out of shape. Begin by recognizing the benefits of diversity and explore the many options open to you and your individual interests. 

Learn to dance, take up a martial art, learn to swim, dig a garden, take up wall climbing, find a tennis partner. What’s important is to find something that you enjoy and works for your lifestyle.  Recreation Services on campus offers a wide variety of different programs that will help get you active.  Visit our website at http://blogs.rrc.ca/rebels/ for a complete listing of classes and start dates.

Regardless of what shape you are in, you can derive tremendous benefit from physical activity. Research indicates that exercise can reduce risk factors for cardiovascular disease, for example, and can mitigate the effects of stress and depression.

For most people beginning an exercise program, the biggest considerations is losing weight and this in turn can also be the biggest emotional hurdle. An exercise program may or may not lead to weight loss, but it definitely will lead to an improvement in physical, metabolic and emotional fitness. When we learn to let go of ‘losing weight’ as the main goal of fitness training it frees us to focus on the real benefits and achievable goals of exercising.

In their eagerness to get started, the non-active people frequently fall into a pattern of error, which can sabotage the project before it gets off the ground.

Common mistakes are excising too hard and exercising too easy. There are those who try to get started with an exercise program, fling themselves at it only to get exhausted, injured, and realize few improvements in their health and fitness: they try to exercise too hard. Conversely, there are those who spend plenty of time exercising but don’t get their heart rate up enough to realize the benefits they are seeking.

Don’t swim laps just because someone says it’s an ideal exercise even though you hate it. Learn to ballroom dance, fence, ice skate, or snowboard.  Join a sports team.  Many leagues let you sign up as an individual with a free agent team or as team with a group of friends. This type of social(yet physical) activity could be just the thing to get you kick started on the road to a healthy active lifestyle.

Your Options:

• Find your starting point. Do some fitness tests to see where you are now.
• Forget the fat. Reprogram your thinking to focus on fitness not fatness.
• Find fitness goals. Learn about physical and emotional fitness and why these should be your goals. A rounded exercise program takes all goals into consideration and gives you training in all elements of fitness.

The main determinant of whether an exercise program is successful is how hard it is in relation to your current level of fitness. No program will get results unless you stick to it, which is why you have to find an activity you love. One of the main reasons for people not sticking to their exercise plans is lack of time, so don’t waste time with an exercise program that might not work for you. Tailor your program to your fitness level and unique emotional, and physical characteristics and you will be sure to achieve your goals.