Wellbeing at Monash newsletter – September

Read about the latest Wellbeing and Monash Sport events, services and activities. Monash aims to assist staff in achieving a healthy work/life balance using a holistic approach – mind, body, spirit and the community. There are some great prizes to win so read on!

In the September edition:

Wellbeing events & news

Register for the 10,000 Steps Challenge

10000 steps logoGet your walking shoes on, the GLOBAL Monash healthy body, healthy mind 10,000 Steps Challenge is on again!

The 5 week Challenge is open to all staff, students, friends and family and commences on Monday, 17 October and will see participants walk a virtual walk visiting national parks around Victoria.portal image1

Teams of up to 8 people will each aim to clock up at least 10,000 steps each day. Registrations are also open for pet teams! There are great events happening at each campus and prizes for teams and individuals to win!

Participants will not only measure the number of steps they take each day using pedometers, but also experience the many benefits that physical activity has on mental health.

Registrations open 19 September.  For more information visit the 10,000 steps website


Top 10 tips for keeping active during the 10,000 Steps Challenge9_boxes

  1. Stand up at your desk when taking a phone call
  2. Pack a picnic or the cricket set and take your family to enjoy one of the many picturesque parks and gardens around Melbourne and Victoria
  3. Schedule a walking meeting
  4. Remove your bin from your desk so you have to walk to the next bin
  5. Stand and take a break from your computer every 30 minutes
  6. Download a free 7 day trial at Monash Sport
  7. Register your department for a SWAP program
  8. Eat your lunch away from your desk
  9. Get up off the couch and walk around the house during the tv ad breaks
  10. Enjoy the lunchtime sun with a stroll around campus, download campus walking maps


Wellbeing at Monash – finalist at Australian HR Awards

hr awards 



The Wellbeing at Monash Program has been announced as a finalist for ‘Best Health and Wellbeing Strategy’ at the Australian HR Awards.

The Australian HR Awards features 19 categories for individuals, teams and organisations recognising achievements in people management and leadership. The Best Health and Wellbeing Strategy award recognises excellence in the area of corporate health and wellbeing. The full list of award categories is available here.

Bryley Sadler, Wellbeing at Monash Coordinator thanks all Monash staff who have contributed to and participated in the Wellbeing at Monash program.

‘The Wellbeing at Monash program has received a great amount of support from both senior management and Monash employees who participate in events such as the WorkHealth checks, 10,000 Steps Challenge, GLOBAL walk/run and Mental Health Week.  It is fantastic to have the work of the OHS branch and program partner Monash Sport recognised at the HR awards.’  Bryley said.
The winners of the Australian HR Awards will be announced on 28 October 2011 at the Hilton Sydney hotel.


Confidential, external employee and manager assist counselling

eap1EAP is a professional, external, confidential counselling service available free-of-charge to all University employees and their immediate family members. The service can be of assistance when staff are experiencing work-related, personal and/or health problems.

Manager Assist is a phone consulting service available to University Supervisors and Managers, providing practical advice and support. The service is tailored to meet individual needs when step by step advice or a sounding board is needed.

Further information can be found on the University’s EAP website or phone 1800 350 359.

Free online health programs

Wellbeing at Monash online program Fitness2Live provides a great range of health information for you and your family.  Fitness2Live offers:

apple1Active Health Programs:

Active Care Programs:

Have you had a free WorkHealth check? Win a $100 adidas prize

Online ExamMore than 1500 staff have received a free WorkHealth check. Your next step is to log in to Wellbeing At Monash Online and complete or update your Wellness Record to rate your health out of 100.

How to win: All participants who complete their Wellness Record go into the draw win one of 10 adidas prize to the value of $100 each.

How to enter:

1.       Log on to Wellbeing at Monash online
2.       Click the ‘Login’ button
3.       Complete and update your Wellness Record, which can be accessed from the ‘My Health’ page.

Improve your mental health – weekly free mindfulness meditation

Mindfulness involves  a series of simple meditative practices and cognitive strategies which help change unproductive thought and behaviour patterns.  It could also be describes as an attitude to living.

mental wellbeingmoreAt our regular weekly calss, you are introduced to simple mindfulness practices that can significantly enhance your relaxation and concentration.

Gippsland: Thursday’s 12pm-12.30pm, Spiritual centre
Caulfield: Weekdays, 12pm-12:30 pm, Spiritual Centre, Room 1.56, Building B
Clayton: Wednesday’s and Friday’s 1:15-1:45 pm, Religious Centre, Building 9
Parkville: Wednesday’s 12pm-12.30pm, Scott Building, Pharmaceutics Meeting Room 232

Pilates, zumba and yoga classes in your officeswap cover2 2011

EResearch, HR, Facilities & Services, Education, ITS, OHS, the Alfred, Engineering and Medicine have all registered for the Staff Wellbeing & Activity Program.

SWAP has been designed to bring on campus activity to your office! With 30 or 60 minute yoga, zumba, boxing and pilates classes from just $8 per person, get your colleagues together and organise a class at a time that suits you!

Download the new SWAP brochure for all pricing and program information.

Take a break from your desk is good for you and healthy for your heart

gillard walkingTaking minute-long breaks from your desk can cut down chances of a heart attack. People who are up and about, adding up to more than two hours daily, tend to have smaller waists and lower blood pressure.

Researchers from the University of Queensland found that those who took the most breaks had waists up to four centimetre smaller than those who were more sedentary.

  • Tips to get you moving at work:
     Stand up when taking or making phone calls
    Walk to see a colleague rather than phoning or emailing
    Organise a walking meeting
    Provide a short standing break for meetings over 1 hour
    Go to a bathroom on a different level
    Remove garbage bins and printers from your desk so that you need to walk to them
    Take the stairs instead of the lift where possible

Weight Watchers at work is coming!

Gippsland, waist_measuring_tapeClayton and Caulfield staff have the opportunity to enrol in a new Weight Watchers Program. With the convenience of weekly meetings on campus*, you’ll get the guidance that you need to succeed and stay on track to achieve your weight loss and lifestyle goals.

About the program: The program will consist of one weekly meeting for 13 weeks and will commence in August.

Cost: $233.35 for 13 week program (payment must be made upfront by cash or card at the first meeting). Some private health insurance providers provide a partial refund.

How to register: Register for the Clayton info session. For all other campuses send your interest to join a program to wellbeing@monash.edu with WW and your campus in the subject line. A minimum of 12 people required for the program to proceed.

Parkville Get Active classes!Pilates-women

Following the success of the Parkville health checks, Monash Sport are now offering free weekly classes. This is a great opportunity for Parkville staff to get out of the office and get active!

Boot Camp: Wednesdays 7.30-8.30am, meet at the Flagpole
Mindfulness meditation: Wednesdays 12-12.30pm, pharmaceutics meeting room
Pilates: Thursdays 5pm, Cossar Hall.

Enquiries: Contact Michael Jones, Monash Sport x51073

Monash Golden Key Race Against Depression

golden keyThe Monash Golden Key Race Against Depression is event supporting Lifeline Australia and is based on the hit TV show The Amazing Race. Teams of three participants each compete with other teams to solve clues guiding them to various locations around the Melbourne CBD.

Participants will also be asked to seek sponsors for their team through family and friends, whom will donate directly to Lifeline Australia via the Everyday Hero page; a prize will be awarded to the team that raises the most funds. A prize will also be awarded to the first team who successfully completes the circuit and crosses the finish line.

When: Sunday 18 September, 11am-3pm
Required: Each team will be required to donate $30.00 ($10 per participant) directly to Lifeline Australia.  Free lunch will be provided to all participants on event day.
How to register: Lace up the runners, find a team of three, and email community@monash.golden-key.org

On campus cooking courses

Enrol for a short course in indian vegetarian or vegan cooking at the Monash Short Courses Centre.

cooking-classIndian Vegetarian Cooking: Spice up your life! 2 day course. The first day focuses on the milder north Indian cuisine whilst the second day covers traditional south Indian techniques and tastes.  Saturdays, 10am-3.30pm, 2 sessions on 1 and 8 October. Monash staff price $133

Vegan Cooking: Discover the secrets of Wholefoods Restaurant from chef Jay as she divulges the recipes of popular dishes such as lasagne, stuffed mushrooms and vegetable stir fry.  Saturday 17 September, 10am-3.30pm, Monash staff price $90

All courses held at Monash Short Courses Centre at Clayton. For more information call x53180

Competition winners and your chance to win

For your chance to win a Village Cinemas movie ticket tell us what you think of the new layout of the newsletter or provide a suggestion for Wellbeing at Monash or Monash Sport (or any wellbeing service you would like to see) Provide feedback via email wellbeing@monash.edu

Monash Sport news and offers

Exercising Together Maximises Health Benefits

Fitball exercise together

New research has shown working out with someone else substantially maximises health benefits for all involved.

Realbuzz.com.au found that exercising is likely to be more enjoyable if performed in pairs as it is also an opportunity for social interaction and fun.

Working out with someone else can also improve your motivation and drive to push that little bit further, which all contributes to reaching your fitness goals faster.

Also, making a commitment to visiting the gym with a friend increases the likelihood of consistent attendance to avoid the guilt of letting the other person down by not showing up.

With this in mind, Monash Sport have come up with an easy way to make these benefits a reality for you and a friend.

To get the best out of your fitness program and enhance the level of fun, Monash Sport will be offering a choice of free** TeamMONASH™ merchandise for all new members who join up together.

Also, if an existing member wants to refer a friend to join them on their way to their fitness goals, they will both get 1 month free access to Monash Sport* and the member who refers the most new members will win a Spring Fitness Workout Wardrobe courtesy of Rebel Sport worth $750.

For more information about this offer click here.

*New members only, while stocks last. Only available to Direct Debit or 12 month memberships. Both (2) members must be present at the service desk during registration. Offer ends 30 September 2011. **Referred members must be new members  who register for Direct Debit or 12 month membership only. Offer ends 30 September 2011. Maximum 3 months free. Cannot be used in conjunction with any other offer.

Group Exercise Makes You Happier

Monash Group EventA study from the pursuit of happiness has found that exercising in a group could effectively act as a treatment for depression in adults.

These findings are linked to other studies that suggest group exercise, in particular, produces a higher level of endorphins being released into the body resulting in reduction of stress.

The reason for the emphasis on group exercise is that it provides motivating and social opportunities that are not achieved through solitary work-outs.

Monash University supports this idea of exercising in groups by encouraging mass participation in the TeamMONASH™ events held throughout the year.

Each event offers the chance to elevate endorphin levels to the maximum by providing a chance to get active and socialise among a group of fellow fitness fans.

Faculty of Information Technology Dean, and this year’s patron for the Melbourne Marathon, Ron Weber said the TeamMONASH™ events give unique opportunities for all involved with Monash to participate in a supportive environment.

“My own experience of participating in the Melbourne Marathon is that it has been a most-rewarding day. The support that other Monash participants (both competitors and volunteers) has provided to me has been outstanding.” September and October marks a particularly busy period for TeamMONASH™ with upcoming major events including: Mega Swim, Melbourne Marathon and Around the Bay in a Day bike ride.

Trial Fit Camp

Monash Sport’s Fit Camp program will be conducting free lunchtime trial sessions on Monday 19 September, 12pm and Monday 10 O

Running Fit Camp

ctober, 12pm. These 45 minute sessions are open to everyone and will focus on gaining staff participation.

The benefits of regular exercise are no secret and these sessions are targeted at those who need a bit of coaxing out of their offices and into the fresh air. If nothing else, the thought of a healthier body, stronger immune system and

higher work productivity is more than enough motivation to take advantage of this trial.

These sessions will give a taste of the full Fit Camp program that runs across six weeks and provides an opportunity to increase fitness levels with the help of a qualified personal trainer. The trainer is there to help with motivation and to carefully monitor and guide progress through the weeks.

Fit Camp is designed to be highly interactive and fun by combining a variety of fitness activities with the social aspect of training in a group environment. Furthermore, it is a great way to start out your exercise regime or simply add a change to your regular routine.

To register for the Fit Camp trial RSVP attendance to robert.elston@monash.edu

For further information on Fit Camp and how to register for the full program click here.


My name is Joe de Haan, born in Amsterdam, the Netherlands.

It is more than 20 years ago that I arrived from Cape Town (South Africa) to settle in Melbourne. I first joined a different Gym in Armadale for a year. However, as this was not what I wanted, I saw an advert from Monash University, which is within easy reach for me living in Carnegie.

I do remember meeting with Gary the manager a very friendly young man, who showed me around and introduced me to the other staff members of the Gym.

Whenever I called staff member on duty for some assistance they were always polite and extremely helpful in assisting me with whatever problem I experienced during my workouts. For that I am very grateful.

Having seen the great changes and improvements during the years, all the new extra equipment from the U.S.A, the many members with whom I have associated, the Gym has changed into a very special place for me.

I also would like to mention that the current staff members are extremely friendly, and are all like a big happy family. It’s really a huge pleasure for me to have had such wonderful association with Monash Uni for such a long time.

With every success for the future,


Banish Boredom

Let’s face it, working out can become repetitive and a little bit boring. But, take notice of the following tips and say bye to boredom forever.

Use your iPod:

Make a mix of your favourite tunes that make you feel like moving and it is sure to put you in a better headspace to tackle anything

Weight training

and the beats are more likely to increase your enthusiasm.

Participate in a Group Fitness class:

If you usually stick to formulating your own work-out plan, why not try mixing things up with a fitness class. Joining a group of people is quite different to working out solo and provides you with more motivation to push yourself that extra mile.

Train with a friend: Having a friend by your side can help you stay on track to achieve your fitness goals and also give you a healthy competitive edge.

Vary the environment: Don’t limit work-out space to the gym. Instead, take the time to exercise outdoors to optimise your experience.

Use some new equipment: Alternate between the types of equipment you use so you don’t end up using the same thing every day.

Play a team sport: Being part of a team mean you will be exercising in a completely different environment and will also provide the fun of working with others and competing.


Reassess goals: Always look out for new goals to achieve. As your body changes you can look to different areas to target (e.g. cardio, toning, strengthening) and this will prevent gym visits from becoming too repetitive.

Train at alternate times: Try to change the times you head to the gym each week. This will keep the mundane routine feel at bay and will also prevent your body from expecting what is coming next.

Information sourced from Alpha Magazine

Further information in regards to maximising your training can be obtained by attending the “Strength and conditioning lessons from elite sport – how to improve your training” member seminar. Click here for more details!

Monash Sport Member Rewards Program

All Monash Sport members now have access to the following great member rewards!

Autopia tours are offering Monash Sport members a 20% discount on all products featured in their brochure.

STA Travel at Caulfield and Clayton have three special offers for members: 10% off International Comprehensive Travel Insurance, 10% off all GAP tours (excluding the Independent and iStyle tours) and 5% off Topdeck, Contiki tours, Adventure Tours and Planeterra Volunteering Trips.

HBA offer Monash Sport members two weeks free membership when joining the HBA Monash Sport Health Plan and will also have the two month ‘Waiting Periods’ waived for the ‘Retail Extras products’.

Read more information about these exciting offers and more with the Monash Sport Members Rewards Program.


For more news and offers from Monash Sport, visit www.sport.monash.edu

Discounts for staff

Free on campus health insurance consultations

HBA will be onsite at  Clayton on Tuesday 20 September holding personal consultations. Appointments available between 8.30am and 4pm. Register now to book in for your consultation.

HBA_Logo HBA corporate offer: Monash staff who sign up as a new member with HBA on the Monash University Corporate Health Plan receive access to a specially designed corporate suite of Health Insurance products. These products contain built-in savings  that are not available to the general public.

September special offer: Join Bupa hospital & extras cover  and get up to $300 worth of Puma vouchers. This offer is available to all new Bupa Corporate customers who sign up to both hospital and extras cover during the campaign period.

More info: Visit a HBA Retail Centre or call 1800 649 406 and quote the Monash University corporate group number – 122265. *Payment must be made by payroll deduction. For detailed information see health insurance discounts.

Dell offer

Dell offers up to 15% off selected Dell products.

September offer: Save 15% on the CPS 17 laptop and XPS 8300 desktop

How to purchase: Go to Dell EPP and use MONASH SPP as the sales person code.


Book now for Christmas holidays! Save up to 50% on holiday accommodation

Monash staff now have access to the exclusive Departure Lounge with discounted rates at selected Peppers, Mantra and BreakFree properties throughout Australia and New Zealand.Print

These rates are exclusive to Monash staff and can be booked up to 12 months in advance. Rates are best when searching for 3 night stays and at least one month in advance (there is limited availability within the next 28 days).

September specials: Download monthly special brochure and the Tropical North Queensland specials

To book, visit Departure Lounge and enter the password: monashstaff

Milk, bread, fruit and vegies delivered to your door

aussie farmersMonash staff, family and friends, receive $20 off your first order. Aussie Farmers is a 100% Australian owned fruit and vegetables, groceries and organic food, delivered to your door free! Visit the discounts for staff for full details

Lite n’ Easylogo_lite-easy

Lite n’ Easy offer a $25 discount off their 7-day meal pack to new customers. Call 131512 and quote ‘Monash Uni discount offer’.


dadshopDadShop is a one stop gift shop targeting gifts for men for almost every occasion. They offer a collection of unique, novelty, quirky gift ideas and a range of personalised gifts.

Monash staff receive 10% off  by using the promocode on checkout “monash”. Visit DadShop

10% off magazine subscriptions

ACP magazines are offering Monash University staff members a 10% discount on the following magazines titles: APC,     Australian PC User, Australian Geographic, Australian Women’s Weekly,  Cleo, Cosmo, Empire, Good Health & Medicine, Madison, Money, Motor, Shop Til You Drop,  Wheels

To receive the 10% discount on subscriptions, visit Magshop or order by phone and quote discount code: P10MUNI

The Convenient Kitchen – We create, We shop, We deliver!

conv kitchThe Convenient Kitchen deliver to your door a grocery bag packed with 5 healthy yummy recipes and all their accompanying  market fresh vegetables, meats, fish and poultry for your week’s home cooking. For 2, families of 2-4 or 4-6. All recipes are created by a qualified nutritionist/chef and are easy to cook. 
No more thinking “what will I cook tonight” no more rushing to the supermarket after work to quickly get what you need, it’s all in your pantry or fridge at home already!

Monash staff offer: 20% discount on all full priced grocery bags for 5 dinners*. Phone 98222877 and mention Monash or visit The Convenient Kitchen and add ” Monash” in the special requirements section.  *Available to all new customers only.

Travelling soon? Discounted Airport Lounge accessvirgin

Sign up for a discounted airport lounge membership and enjoy the benefits! Lounges include

Priority Pass: access to 600+ lounges worldwide
Virgin Blue The Lounge
Qantas Club Lounge

Visit Airport Lounge discounts for more information.

Other discounts available to Monash staff:

·         Avis car rentals
·         Rebel Sport
·         Dell offer
·         Hot Air Ballooning

Visit discounts for staff for more information

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