Intramural sports provide students & staff an opportunity to participate in a variety of recreational sport activities on campus in a safe and supportive environment.  

Choose from our intramural sport of the day or come in anytime between 6:30am & 6:00pm to play a sport of your choice. Intramural teams will be determined at game time, and multiple games will be played during each session.

Drop by anytime during these sport sessions to participate. All skill levels are welcome, and no long-term commitment is required!  All sports are played in the Notre Dame Campus North Gym unless otherwise noted.

Sport Schedule (January 8 – March 29, 2024)

Mondays

• Drop-In Sport – 6:30am – 6:00pm
• Badminton –  4:00pm – 5:30pm 

Tuesdays  

• Drop-In Sport – 6:30am – 6:00pm
• Basketball – 4:00pm – 5:30pm

Wednesdays  

• Drop-In Sport – 6:30am – 6:00pm
• Volleyball – 4:00pm – 5:30pm 

Thursdays   

• Drop-In Sport – 6:30am – 6:00pm   

Fridays  

• Drop-In Sport – 6:30am – 6:00pm
• Futsal – 3:00pm – 4:00pm
• Cricket – 4:00pm – 5:30pm

Want to add another sport? Or another timeslot? Email Evelyn to become a volunteer Intramural Coordinator and assist in delivering more sports. More information about the Intramural Coordinator position can be found here .

Drop-In Sport

Our North Gym is open for drop-in sports! Sign out sports equipment with our gym staff and play between 6:30am and 6:00pm from Monday to Friday.

We have equipment available to play the following sports:

• Basketball  
• Cricket     
• Pickleball 
• Football
• Ultimate Frisbee
• Spikeball
• Volleyball
• Badminton 
• Futsal (Indoor soccer)

Use your RRC Polytech ID card to sign out equipment with our gym staff. We’ll provide the equipment, and you’re responsible for setup and takedown of the activity. Ask our gym staff for help if you’re not sure how to set something up.

All students and staff are welcome to join. Get active and make some new friends at the same time.

We have some talented instructors and a great variety of programs to help get you moving toward your fitness goals or take your routine to the next level. Our coaches will provide exercise progressions & modifications to accommodate all fitness levels.

All classes are at the Notre Dame Campus unless otherwise noted. Some fitness & yoga classes are offered virtually and at the Exchange District Campus. 

Class Schedule (January 8 – March 29, 2024)

Mondays  

• Muscle & Mobility (40min), 12:10pm
• T’ai Chi (45min), 12:15pm  

Tuesdays  

• Strength & Conditioning (40min), 12:10pm 

Wednesdays 

• Muscle & Mobility (40min), 12:10pm  
• Yoga (40min), 12:10pm
  • In Person Registration *special immersive experience in studio GM33 
  • Virtual / Online Registration *sign up here to register for the virtual class

Thursdays  

• Strength & Conditioning (40min), 12:10pm 

Fridays 

• Virtual Yoga (30min), 12:15pm 

Please register at the links above. All classes are open to students and staff who have valid facility memberships. More information about memberships can be found here.  Most students and staff automatically have a membership. Email Evelyn for more information.

For more virtual fitness, movement, or wellness workshops, visit MindWell. All programs are free for RRC Polytech staff, students and faculty. Create or sign in to your account to get started.

Class Descriptions

Strength and Conditioning (40 minutes)

• These fun and high-energy sessions utilize bodyweight exercises, kettlebells, dumbbells, medicine balls, bands, and more for a complete total-body workout. 
• Improve your mood, health and fitness in this action-packed class that will have you building muscle and fully energized for the rest of your day! 
• All fitness levels are welcome. Exercise progressions and modifications will be provided throughout each workout to accommodate everyone.  
• With Coach MG

Muscle and Mobility (40 minutes)

• Build strength, flexibility, and training knowledge in this self-paced class that focuses on movement quality over quantity.
• Incorporate a combination of strength exercises with mobility and flexibility drills to counteract our repetitive daily activities.
• Improve your physical performance and reduce the likelihood of injuries and chronic pain.
• All fitness levels are welcome. Exercise progressions and modifications will be provided throughout each workout to accommodate everyone.
• With Coach Justin Ross

Fitness and Lifestyle Consultations (45 min)

What are you doing today that your future self will thank you for?

It is time to take your next step, and we are here to help! Book a free 45-minute consultation with one of our certified fitness professionals. Your coach will work with you on improving habits that will lead to better sleep, fitness and nutrition.

Email Evelyn to book your consultation.

Time with a Trainer (15 minutes)

Sign up for this session to have your questions answered about your exercise routine or anything gym and fitness related. This is a great time to learn how to use the weight room, fine-tune your technique, or progress your exercise routine under the supervision of our certified trainers.

• Build confidence, knowledge, and independence through a more individualized training experience.
• Great for all fitness levels! Exercise recommendations will be given to meet your needs and goals.
• Email Evelyn to schedule this appointment anytime between 8:30am & 4:30pm, Monday to Friday.

As the end of the year approaches, you might find yourself busier with work, school and at home! This means it’s even more important for you to be able to use your tools mindfulness-in-action to help find more ease and comfort where you spend a lot of time.

December’s curated programs will help you find more calm so you can perform and feel your best, no matter what challenges come your way.

If you don’t already have your free Mindwell account, sign up here!

Self-Compassion Practices for More Ease

When life gets busy, sometimes the best thing we can do is offer ourselves some self-compassion.

Back by popular demand, join Erin McCarthy, Ph.D. to develop your skills of self-compassion in this 4 week class.

Join Erin McCarthy Thursdays at 1pm ET. Weekly 30-minute sessions begin Thursday, December 7th. Register here!

How to Increase Your Patience

For most people, a little extra patience would go a long way. Whether it’s patience with your kids, colleagues, friends or family – or while waiting in a long grocery line – increasing your ability to remain patient in even the most stressful situations will not only improve your own well-being, but the well-being of those around you too.

Join Ross every Friday at 11am CT to learn new tools to improve your patience – no matter what life brings your way. Register here!

Finding Fitness Opportunities Everywhere

Fitness doesn’t always have to mean joining a yoga studio or going to the gym. You can improve your fitness anywhere!

Join Lucia every Tuesday in December at 11:30am CT to explore how you can leverage your built and natural environments to improve your fitness wherever you may be. Register here!

The Wisdom of Nature

Our modern lifestyles keep many of us predominantly indoors, and the colder weather often doesn’t help us get outside. Yet, nature is an important part of human life.

Join Dr. Ellen every Wednesday in December at 11am CT to discover nature’s wisdom, and how things like dirt therapy and powerful plants can help you maintain positive mental health and overall well-being. Register here!

Creating a Work Environment that Fosters Mindfulness

Mindfulness is a powerful tool for all areas of life, and potentially even more so in the workplace where many of us spend most of our days.

Join Coach Jackie every Monday in December at 12pm CT to learn tools you can use to help create a work environment that fosters mindfulness. Register here!

Reminder for New Year 30 Day Mindfulness Challenge!

We are bringing back the 30 Day “Take 5” Mindfulness Challenge in the New Year.

Take 5 Daily takes just five minutes a day, anytime, anywhere and on any device, yet there is evidence that it lowers stress, increases resilience, improves teamwork, and strengthens leadership skills.

This opportunity teaches ‘mindfulness-in-action’ so people don’t need to stop what they are doing to become calm, present and focused.

Stay tuned for registration and for the opportunity to win prizes!

FITNESS AND MOVEMENT

Classes will be taking a pause over the winter break, but watch for our weekly fitness and movement programs to resume the week of Jan 8, 2024.

T’ai Chi (NDC and Virtual)

T’ai Chi involves the use of daily gentle exercise to improve health with a focus on breathwork. Sifu Josh Schafer teaches this longevity practice that is easy to access and yet profound enough for a lifelong engagement. The universal martial arts movements serve as a focus for the development of mind, body, and spirit (Chi).

REGISTER – Notre Dame Campus: Mondays till December 11, 2023, 12:10pm to 12:55pm, in the South Gym. All experience levels welcome.

---

For a virtual Tai Chi option and other online movement classes or wellness workshops, visit MindWell. All programs are free for RRC Polytech staff, students and faculty. Create or sign in to your account to get started.

MENTAL WELL-BEING

Therapy Dog Visits

Animal and human interactions can offer many positive health benefits. For example, animals can help decrease our cortisol levels (a stress hormone), lower blood pressure, reduce feelings of loneliness, and help boost our mood. They are also fun to have around and offer us to chance to form unique and intimate bonds.

This month’s Therapy Dog Visit is on December 12th, 2023, at NDC. The dogs will be in the Campus Store Hallway from 11:30am to 1:00pm. Come and spend some time with our furry friends!

WELLNESS

Intramural sports provide students & staff an opportunity to participate in a variety of recreational sport activities on campus in a safe and supportive environment.  All students and staff are welcome. Registration is not required.

Break the Stigma!

National Addictions Awareness Week (NAAW) is an annual event that shines a spotlight on the impact of addiction in our communities. It fosters understanding, empathy and support for those affected. Raising awareness about the challenges that come with addictions is an integral part to breaking the stigma of addictions.

NAAW provides a platform to dispel myths, reduce stigma and promote a more compassionate and informed approach to addiction. It encourages open conversations about substance use and its effects on individuals, families, and communities. This week serves as a reminder that addiction is a complex health issue that requires understanding, support, and evidence-based interventions.

Understanding Addictions as a Student: Why it Manifests

It’s crucial to recognize the unique challenges that post-secondary students face and how they can contribute to the manifestation of addiction.

• Academic pressure: the demand of course work, exams, and assignments can be overwhelming. Substances may be used as a way to cope with this.
• Social pressure: peer pressure, desire to fit in, and social expectations can contribute to experimenting with substances.
• Transition: moving to a new country or city can be daunting. You may experience feelings of isolation or lack of belonging.
• Identity exploration: post-secondary is a time of transition and self-discovery for many students. This can lead to experimentation with substances to navigate the changes.
• Mental health challenges: pre-existing mental health conditions or the onset of mental health challenges during this period can contribute to substance use as a form of self-medication.

What to Look Out For

Whether you have used substances or know someone that has, here are some things to look out for that may be concerning:

1. Changes in behavior: sudden shifts in academic performance, social withdrawal, or a noticeable change in personality may indicate that a person is struggling.
2. Physical Signs: unexplained weight loss, changes in sleep patterns, or a decline in personal hygiene can be indicative of substance use.
3. Isolation: if a student begins to isolate themselves from friends and family, it may be a sign of a deeper issue that needs attention.
4. Academic decline: a significant drop in grades or missed classes could be a red flag.
5. Mood swings: rapid and extreme changes in mood, irritability, or heightened anxiety can be signs of emotional distress.

Want to Learn More?

Register for a webinar hosted by Campus Well-Being and Michael Kurek on November 22nd from 12:00pm to 1:00pm.

Get to know the Presenter

Michael Kurek – Director of Family Programming for the CMHA and the Bruce Oake Recovery Centre

Michael Kurek has attained 3 educational degrees. A Bachelor of Music from Wilfrid Laurier University in Waterloo, a Master of Divinity from Trinity College, and a Masters of Marriage and Family Therapy from the University of Winnipeg.

Michael became interested in therapy while doing a practicum at Queen Street Mental Health Centre in Toronto. While completing his MMFT degree, he was Head of Counselling at the Village Clinic serving the HIV/AIDS community where he became focused on the issue of addictions. For the past three decades he has worked in four addiction treatment centres doing family programming and is currently the Director of Family Programing for the Canadian Mental Health Association, Manitoba and Winnipeg, and the Bruce Oake Recovery Centre, a shared contract position funded by United Way. He is a site supervisor for the Master of Education Counselling Psychology program at the Universities of Manitoba and Lethbridge and taught at both the Universities of Manitoba and Winnipeg.

Canadian Centre on Substance Use and Addictions

Canadian Centre on Substance Use and Addictions (CCSA) offers resources and tools related to addictions. You can check them out here!

Manitoba Substance Use & Addictions Awareness Week

If you are interested in learning more about the harms and solutions related to substance use and addictions, join the webinars here!

Resource Reminders

If you or someone you know may be struggling with substance use and addictions, there are resources that you can access on campus and in the community.

1. Student Counselling Services
2. Indigenous Support Services
3. Campus Well-Being
4. Community Crisis Resources

Staff Resource Reminders

1. Homewood Health (EFAP)
2. Community Crisis Resources

You may also be interested in the following

1. Supports and Resources
2. Library Resources

College Chaos

As a post-secondary student, you may be feeling stressed during this time of the year. Balancing classes, assignments, exams, work and a social life can be overwhelming, but it’s essential to remember that stress is a natural part of the college experience. To help you stay mentally and emotionally healthy, it’s important to incorporate relaxation into your routine. Campus Well-Being invites you to attend Thrive week activities to practice relaxation!

The Importance of Relaxation

Relaxation is not just a luxury, it’s a necessity. When you’re under constant pressure, your body and mind can become exhausted which can lead to burnout, anxiety and other mental health concerns. Incorporating relaxation techniques into your daily life can have a profound impact on your overall well-being, academic performance, and personal life. Consider the following reasons of the importance of relaxation.

1. Reduces stress: relaxation can help lower stress levels, allowing you to think more clearly, stay focused, and tackle challenges with a calm mind.
2. Improves sleep: stress can disrupt sleep patterns which can lead to fatigue and decreased concentration. Relaxation techniques can promote better sleep to ensure you succeed in your academic responsibilities.
3. Enhances concentration: when you’re relaxed, your ability to concentrate and retain information improves. This can lead to more efficient studying and better academic performance.
4. Boosts resilience: regular relaxation helps build your resilience, making it easier to handle adversity and bounce back from setbacks.
5. Promotes emotional well-being: relaxation can improve your mood, reduce symptoms of anxiety and depression, and contribute to a more positive outlook on life.

Relaxation Opportunities During Thrive Week

Campus Well-Bing and the Students’ Association are hosting Thrive Week to promote mental health and wellness. Check out our NDC and EDC Thrive Week schedules to participate in an activity that helps you to relax! Some options include working on a puzzle, making a bookmark or doing some coloring in the library. You’re also welcome to join a yoga class to find some calm. Whatever you choose, be kind to yourself and take some time to pause.

Remember, taking time for relaxation is not a sign of weakness but a sign of self-care, self-preservation, and strength. By practicing relaxation techniques, you will be better equipped to handle the demands of your academic and personal life while enjoying a healthier, happier college experience. So come on out and join us between November 6 and 11.

NDC Schedule

EDC Schedule

Relaxation Techniques to Practice

1. Mindfulness meditation: practicing mindfulness meditation can help you stay present and reduce anxiety. Take a few minutes each day to practice mindfulness. Remember, you have free access to Mindwell that you can use anytime and any day!
2. Deep breathing: when you feel overwhelmed, deep breathing can help calm your mind and body.
3. Progressive muscle relaxation: tensing and relaxing different muscle groups in your body can release physical tension to help you feel more relaxed.
4. Yoga and stretching: practicing yoga and stretching can improve flexibility and release physical and mental tension.
5. Engage in a hobby: doing something you enjoy is a great way to unwind and de-stress. Some ideas would include baking, art, crocheting, sports, music, etc.
6. Nature walks: spending time in the fresh air around nature can help your overall well-being and bring you back to the present moment.

Take it Easy!

Take a Break and Express Creativity

The middle of the term can be a challenging and stressful time. The pressure of due dates can take a toll on your well-being. Amidst the chaos, express your creativity during Thrive week! This can be a powerful way to relieve your stress but also enhance academic performance!

The importance of Creative Expression

1. Stress reduction: engaging in creative activities can serve as a welcome break from the intensity of midterm preparations, offering much-needed relaxation.
2. Enhanced problem-solving: creativity can help you approach your studies with a fresh perspective, leading to innovative ways of tackling challenging subjects.
3. Mood improvement: the act of creating, be it through art, music, or writing, can boost your mood. This can lead to a more positive mindset during stressful times.
4. Cognitive boost: expressing creativity can stimulate cognitive processes, helping you think more critically and creatively in your academic work.
5. Community and connection: creativity provides a platform for connection with like-minded people, offering a sense of community and support.

What Thrive Week is Offering

During Thrive Week (November 6-11) Campus Well-Being and the Students’ Association invite you to get creative. Consider creating a bookmark in the library, painting on some rocks, learning about the spiced of India or listening to singer-songwriter, Don Amero play some tunes and talk about his own journey to find creativity and well-being.

NDC Schedule

EDC Schedule

Other Creative Outlets to Consider

1. Visual arts: take breaks from studying by sketching or painting to relax your mind.
2. Music: play an instrument, create your own music, or simply listen to music.
3. Writing: incorporate creative writing into your study breaks or keep a journal to express your thoughts and emotions.
4. Crafting: try your hand at a crafting project or DIY activities to refocus your mind.
5. Cooking and baking: experiment with new recipes and flavors in the kitchen as a form of culinary creativity.
6. Photography: use your phone or a camera to capture things that inspire you to express your unique perspective on the world.

Tips to Consider When Approaching Creativity

• Schedule creative breaks: plan designated breaks for creative activities during your study session to maintain balance in your routine.
• Embrace imperfection: remember that the goal is not perfection but self-expression. Don’t be afraid to make mistakes in your creative endeavors.
• Find inspiration: seek inspiration from the things around you. Inspiration can come from unexpected sources.
• Experiment and learn: use your creative pursuits to explore new ways of thinking and learning!

Channeling your inner creativity during a stressful time is not just about creating; it’s about taking care of your well-being. Remember your creativity can serve as a powerful stress-relief tool. Being creative is a wonderful way to strike a balance between academic rigor and personal well-being, making your journey more manageable and rewarding.

Staying Creative After Thrive Week

Maintaining your mental health by connecting with your creative spirit can help you all year long. Be sure to sign up for the Campus Well-Being newsletter so that you receive invitations for future creative programs like pain nights, cooking classes and more.

At times, students may feel overwhelmed while balancing schoolwork, a job, and other responsibilities. Thrive Week is a great opportunity to focus on the importance of balance and self-care in developing positive mental health that supports success in learning and working. We invite you to take a moment to do something that gets you active!

Benefits of Being Active

Physical health and mental health go hand in hand. Taking some time out of a busy schedule to move our bodies can benefit us in many ways.

1. Reduces Stress: engaging in a physical activity can help reduce stress by releasing endorphins, which are natural mood lifters!
2. Improves Mood: regular physical activity can improve mood and reduce symptoms of depression and anxiety. It can also provide a mental and emotional boost, helping us feel more positive.
3. Enhances Cognitive Function: exercise can improve cognitive functions such as memory, concentration, and problem-solving abilities.
4. Improves Sleep: staying active contributes to improved sleep as it helps with emotional regulation, concentration and memory consolidation.
5. Increases Energy: staying active will boost your energy levels making it easier to stay focused and productive.

Get Up and Get Moving

Take a look at our Thrive Week Schedule to see what fits for you. Connect with friends and peers and encourage one another to get up and get moving!

EDC Thrive Calendar

NDC Thrive Calendar

Moving Beyond Thrive Week

Even after Thrive Week has passed, Campus Well-Being continues to offer regular weekly programs to help you get and stay active. From yoga and T’ai Chi to hip hop dance, coach-led fitness classes and a variety of sports, there’s something for everyone. Check out our monthly program calendar to see all the options and to register.

You might also be interested in:

• Campus Well-Being November Programs
• November Mindwell Programs
• Intramural Sports: Fall 2023

This time in the fall term can be a whirlwind of lectures, assignments, projects, exams, and deadlines. When the storm hits, it’s essential to remember that you are not alone. It’s important to stay connected with good people during this time in order to maintain your mental health and well-being.

Emotional Support

One of the key benefits of staying connected is the emotional support you can receive from friends and peers. When you’re overwhelmed with assignments or exams, having someone to talk to can be a lifeline! The people around you can offer a listening ear, words of encouragement, or even share how they’ve navigated similar experiences.

Reduced Isolation

Stress can lead to feelings of isolation and loneliness. You might find yourself buried in textbooks or computer screens for hours, only to emerge feeling disconnected. This can take a negative toll on your mental health, but staying connected can help with this. Try to take breaks in between to check in with friends, join a study group, or participate in Thrive events to keep you engaged!

Stay Accountable and Motivated

During this stressful part of the term, it’s easy to lose motivation and begin procrastinating. However, staying connected can serve as a powerful motivator! Shared goals with friends and peers can help you stay on track and maintain a sense of purpose. Encouragement from those around you can push you to keep going even when you feel like giving up.

What You Can Do During Thrive Week to Stay Connected

During Thrive Week (November 6-11) Campus Well-Being and the Students’ Association invite you to take healthy break from your studies to connect with the people around you. Whether you join our nature walk at Birds Hill park on Saturday, attend the Diwali festival on Friday or make time for the keynote presentation on Thursday, we hope that you end the week feeling more connected to the people and spaces around you.

NDC Thrive Week Schedule

EDC Thrive Week Schedule

Staying Connected After Thrive Week

Maintaining your mental health by connecting with others is something we encourage year round. Be sure to sign up for the Campus Well-Being newsletter so that you’re in the know about all the programs and events that can help you do this.

Given the escalating war in Palestine and Israel, you may be experiencing many unsettling feelings. Impact of global conflict can add an extra layer of stress and anxiety to an already challenging phase of life. While acknowledging global conflict, it’s important to safeguard your mental health.

Understanding the Global Landscape

In a world connected via technology and social media, staying informed about global conflicts is easy. However, being inundated with constant updates and negative news can take a toll on your mental health. To maintain a healthy balance:

1. Select your news sources carefully: choose reputable sources that provide well-rounded and unbiased information. Consume a variety of news sources. Fact-check information and verify the accuracy of news stories or social media posts.
2. Be aware of confirmation bias: when consuming media, people often choose to consume news from sources that align with their reality and existing beliefs. This can have negative effects, so it is important to foster a more balanced and informed perspective.
3. Limit your consumption: set designated times to review world events and avoid obsessive scrolling.

Engage in Constructive Conversations

One of the most powerful ways to cope with global conflict is to engage in meaningful discussions. By participating in discussions like this you can also process your emotions and gain different perspectives on the issues at hand.

1. Join clubs and organizations on your campus
2. Engage with instructors and peers
3. Join demonstrations in your community to engage in diverse conversations

Cultivate Resilience

Resilience is the ability to adapt and bounce back from adversity, and it’s an essential skill when navigating global conflict. Some ways to build your resilience include:

1. Practicing mindfulness: mindfulness meditation and deep breathing exercises can help you stay centred. Be sure to check out your free subscription to Mindwell.
2. Maintaining a healthy lifestyle: take part in regular exercise, move your body, consume a balanced diet and get enough sleep to boost your physical and mental resilience.
3. Seeking counselling: if you are struggling with feelings of anxiety, depression, experiencing vicarious trauma or PTSD don’t hesitate to reach out to supports.

Take Action!

Feeling powerless, anxious, or more stressed than normal during a global conflict? Consider taking action in the ways that align with your values.

1. Volunteer: join organizations that provide aid to the regions affected by the conflict.
2. Advocate for change: stay informed about protests happening near you and join one. Sign petitions or lobby for legislation related to global issues. Email your local premiers about your concerns.
3. Stay informed about conflict resolution: consider what’s stopping the conflict from resolving. Understanding the efforts for resolving the conflict can provide a sense of hope and purpose.

Set Boundaries

Balancing your academic and personal life during global conflict is important. Establish clear boundaries to protect your mental health.

1. Schedule regular breaks: make time for self-care, relaxation, or spending time with loved ones.
2. Take a break from screens: set a screen time limit and engage in other activities to destress.
3. Know when to step back: discussions about global conflict can get heated. If your involvement becomes overwhelming, take a break to recharge and reconsider where to expend your energy and emotions.

Student Resource Reminders

There are resources that you can access for your mental health and well-being. Be sure to use them if you are struggling or need to talk to someone.

1. Student Counselling Services
2. Indigenous Support Services
3. Campus Well-Being
4. Campus Mental Health Specialist
5. Community Crisis Resources

Staff Resource Reminders

1. Homewood Health (EFAP)
2. Community Crisis Resources

Supports for All

You may also be interested in our Supports and Resources page.