Wellbeing at Monash & Monash Sport newsletter – March 2013
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.
Contact us at wellbeing@monash.edu
In the March edition:
Wellbeing events and news
Monash Sport news and offers
Discounts for staff
15 minutes is all it takes! Free health checks 
at Monash
Wellbeing at Monash is offering all staff an opportunity to learn more about their vital health risks through a free, confidential health check during March and April.
Participants will receive immediate, confidential results and advice on blood pressure, cholesterol, diabetes, heart and stroke risk and more.
15 minutes is all it takes to learn more about your health. Make your booking online today!
SWAP to better health with your colleagues!
Get out of the office and SWAP to better health with the Staff Wellbeing and Activity Program (SWAP).
SWAP provides tailored pilates, boxing, yoga and zumba, Fit Camp and many more programs direct to your office!
With 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.
Are you a wellbeing champion?
Do you promote and support health and wellbeing initiatives in your department?
Wellbeing at Monash is calling for staff who have an active interest in health and wellbeing and wish to help create a healthier Monash community through the role as a ‘Wellbeing Ambassador’.
Register your interest to receive further information by emailing wellbeing@monash.edu
Ready to make a change? Join the 6 week Activate Challenge
If you are you ready to make a change to your health and wellbeing, now is the time to join the 6 week Activate challenge!
Suitable for beginners and those returning to exercise, the 6 week program will help you to increase your health and fitness by participating in two lunchtime Activate group sessions per week, with a personal tainer.
Dates: 45minute Activate sessions will be held on Wednesday’s and Friday’s, 12.15-1pm. The program will commence in April.
Cost: $140 for 6 week program
Free trial sessions will also be available.
Register your interest: Email wellbeing@monash.edu with “Activate Challenge” in the subject line, please also indicate if you would like to attend a free trial session. You will then receive more information.
Join the Monash Life! Workplace Program
Staff are invited to register their interest in joining a Diabetes Victoria Life! Workplace Program.
The Life! Workplace Program will give you the support to achieve and maintain lifestyle changes to reduce your risk of developing type 2 diabetes, heart disease and stroke.
About the Life! Program
The Life! Program offers you the skills, support and expert advice needed to make lifestyle choices to prevent the onset of type 2 diabetes, heart disease and stroke.
The Life! Program is not a lecture, trained health professionals give you individual attention and learn about you and your lifestyle. Together, you set an exercise routine and healthy eating plan that you can easily maintain for a long healthy life. The small group provides support to help you stay motivated and on track. The program includes:
Expert health coaching: The Life! program is run by trained facilitators who are health professionals including dietitians and exercise professionals.
Individual plan tailored to your needs: Your Life! facilitator or coach will work with you to create a customised plan to change your lifestyle to reduce your risk of type 2 diabetes, heart disease and stroke .
A program that is proven to work and help reduce risks of other diseases: The lifestyle changes you make in the Life! program will help you manage and prevent other medical problems like high cholesterol.
Support and help: Each participant is provided with a workbook; consisting of activities and materials relating to nutrition and physical activity, sleep, stress and lapses. The content of each Life! session has been developed using health psychology theories of behaviour change, and is supported by adult learning principles.
Cost: Free
Dates: 5 sessions, commencing in April, 2013
Register your interest: email wellbeing@Monash.edu with ‘Life! Workplace program’ and you campus in the subject line.
‘Like’ Wellbeing at Monash on Facebook and win a wellbeing gift pack
Get information about the latest events, special offers, discounts and news by liking Wellbeing at Monash on Facebook.
Like Wellbeing at Monash on Facebook by 27th March and go in the draw to win a wellbeing gift pack.
Be Well for you and your family
The new Be Well online program provides staff and their families with a range of health and wellbeing resources and tools including:
Login: monash, password: wellbeing
Caring – a personal experience, our shared responsibility. Presentation by Carers Victoria
Did you know 2.6 million Australians are providing care for family members or friends with a disability, mental illness, chronic condition or who are frail and aged. This represents one in every five households. Carers can be parents, partners, brothers, sisters, friends or children of any age.
Caring can be emotionally taxing and physically draining. Carers have the lowest wellbeing of any large group measured by the Australian Unity Wellbeing index.
Register your interest to attend a lunchtime information session that will cover:
- The affects of caring– particularly when carers are juggling their work with caring responsibilities
- Self care for carers
- How Carers Victoria can assist carers
- Support services available
Register your interest by emailing wellbeing@monash.edu with ‘Carers Vic’ in the subject line
Monash a leader in Mindfulness Programs, has you department participated?
The Monash Mindfulness Program, delivered by Dr Craig Hassed, Dr Richard Chambers and a team of Monash counselors is an industry leading program available to Monash departments.
Departments can make bookings for introduction to mindfulness seminars (1hr), planning day and staff meeting guest speakers (45minutes) and 4-6 week programs. 
Mindfulness involves a series of simple meditative practices and cognitive strategies to help change unproductive thought and behaviour patterns. Mindfulness can also be described as an attitude to living and may enhance:
– stress management
– work and study performance
– contentment, peace of mind and balance
– relationships at home and work
– concentration and focus in the moment
– resilience
– physical and emotional health
To make a program booking for your department staff contact wellbeing@monash.edu
Lunchtime mindfulness meditation special event
Monash Mindfulness Consultant, Dr Craig Hassed will be hosting a lunchtime mindfulness meditation session.
The session will include interesting information on mindfulness, a mindfulness meditation practice and an opportunity to ask questions or troubleshoot mindfulness practice with an expert!
When: Friday 19th April, 1.15-1.45pm
Where: Narthex Room, building 9, Clayton campus
Register your attendance online
Brain Awareness Day – special lecture by Dr Craig Hassed
Although it may feel like it, the brain is not set in concrete. It is constantly adapting and wiring itself according to how we’re using it. This interactive presentation will explore the expanding science on neuroplasticity and what it tells us about how we can understand, care for and use our brains more wisely
When: Wednesday 27th March, 12-1pm
Where: Clayton campus
Register your attendance online
Less salt = lower blood pressure = less risk of stroke
Did you know about 75% of the salt we eat is hidden in processed foods?
When buying foods look for salt content with 0.3g or less per 100g. High salt content is more than 1.5g per 100g.
Salt can increase blood pressure and cause stroke, heart failure and heart attack. There is also increasing evidence of a link between high salt intake and stomach cancer, osteoporosis, obesity, kidney stones and kidney disease
You can reduce your salt intake by using 
healthier options that are lower in salt. Try to:
– Cook vegetables and carbohydrates, such as potatoes and pasta, without adding salt
– If the recipe says to ‘season to taste’ or ‘add salt’, just leave out the salt
– Leave the salt shaker in the kitchen cupboard, not on the dining table
– Try unsalted savory snacks, eg. unsalted popcorn, rice cakes, unsalted nuts and seeds.
– Remember to taste your food before adding salt
Race for Sustainability – Wednesday, 27th March 2013
Monash’s second ‘Race for Sustainability’ event aims to highlight the sustainable transport options and initiatives available to staff and students through a fun and competitive race with great prizes.
The race is held on the Clayton campus and involves completing a number of ‘challenges’. The first team to complete all of the challenges and return to the starting point along with the associated ‘proof’, will be deemed the winner.
Get together your team of 4 and register today!
New staff wellbeing events calendar
Wondering what events are on when?
Visit the new Staff Wellbeing events calendar for upcoming events.
New healthy catering guide for meetings and events
Help make a change in your department by ordering healthier catering at meetings and events. The new Nutritious and Delicious Healthy Catering brochure incorporates catering suggestions for meetings and events.
Download the new Healthy Catering guide for suggestions on the best items to order for morning/afternoon teas and lunches.
Do you cycle to work or walk regularly at lunchtime?
The University Wellbeing KPI aims to achieve 30% participation in wellbeing events and programs.
Staff who regularly participate wellbeing related activity during their work day can now log their participation in a database to help contribute to their Faculty/Division Wellbeing KPI.
Regularly is defined as at least once per week, for a minimum of 30 minutes during your work day (Monday to Friday).
Log your participation in the Wellbeing KPI form before 27th March 2013 and go in the draw to win a wellbeing pack. Congratulations to the February winner; Peter Mathews from the Library.
Do you provide new staff induction packs?
Wellbeing at Monash together with Monash Sport and the Campus Community Division Mental Health team have developed a new Discover the Benefits at Monash brochure to showcase the great range of benefits available to new employees.
Download the Discover the Benefits at Monash brochure
Start a walking group in your department
Are you a regular lunchtime walker, or looking for colleagues to join your lunchtime walk? Download the walking group poster to help start and promote your walking group to colleagues.
Share a photo on the Wellbeing at Monash facebook page of you and your colleagues out walking at lunchtime and go in the draw to win a delicious box of fresh fruit delivered to your office!
Gippsland Campus Walking Group
It’s back! The Gippsland Campus Walking Group returns for 2013, taking place every Monday and Thursday from 12:30pm – 1:00pm. Take some time out and join 
your colleagues for a stroll around our beautiful campus. All fitness levels are welcome to take part in this short, social 30-minute session.
Meet upstairs at the Knuckle outside the eSolutions area (1N-209). Email Vonnie vonnie.boreham@monash.edu for more information.
All Parkville staff are invited to participate in free Get Active classes, including
Boxing: Mondays and Wednesdays 5pm at Cossar Hall
Yoga: Tuesday 12pm at Cossar Hall
Boot Camp: Wednesdays 7.30am meet at the Flagpole
Mindfulness meditation: Wednesdays 12pm, Pharmaceutics meeting room
Dynamic yoga: Thursday 5pm at Cossar Hall
Enquiries: Marcia Larose, Monash Sport x58815 marcia.larose@monash.edu
Free lunchtime concerts
The Sir Zelman Cowen School of Music free lunchtime concert series is on again.
When: Thursday’s, 1.10-1.50pm
Venue: Building 68, Clayton campus
For more information download the information brochure or the School of Music webpage
Assistance with relationship, career and family matters
EAP is a professional, external, confidential counselling service available free-of-charge to all Un
iversity employees and their immediate family members and can help with a range of issues and concerns, including:
– Interpersonal conflict and tension
– Work-related stress
– Changes in your work environment
– Harassment and grievances
-Relationship or family matters
– Personal and emotional stress
– Grief and bereavement
– Career issues
– Mental health concerns
– Personal crisis or trauma
– Mensline
Staff and their family members can access up to three sessions free of charge. More information can be found on the University’s EAP website or phone 1800 350 359 for an appointment. On campus counselling is also available read more at Counselling and Mental Health
Fresh fruit for your next staff event
Wellbeing at Monash has secured discounted pricing for fruit boxes delivered direct to your Monash office.
Office Fruit is the Melbourne campuses supplier. Pricing:
Small box – containing 35 fruit pieces $23.45 (RRP $30.00)
Large box – containing 55 fruit pieces $36.85 (RRP $44.00)
How to order: E-mail info@officefruit.com.au or phone 1300 735 848 –quote Monash University, your campus and your department. www.officefruit.com.au. Payment can be made via credit card or weekly invoicing.
Lunchtime Weight Watchers Program
Staff 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
Cost: $19.50 per session for 13 week program (payment can be made by direct debit, cash or card). Some private health insurance providers provide a partial refund.
How to register: Send your interest to join a program to wellbeing@monash.edu with WW and your campus in the subject line.
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
Health and Fitness options for staff
Now that we are all well and truly back to work for the New Year, it’s time to make sure all those resolutions come to fruition! At Monash Sport, we would love to see each and every staff member have a happy and healthy 2013 and because of this, Monash Sport has introduced Health and Fitness Options for Monash University Staff.
So that you remain motivated with your fitness goals, Monash Sport has designed a special membership so that staff can access all facilities of the centre, at a discounted rate. The membership includes full access to the gymnasium, all group fitness classes as well as the Doug Ellis Swimming Pool.
Click to find out more information including pricing options. So it’s time to dust off those runners and head down to Monash Sport to get the year off to a running start!
Caulfield Outdoor Training!
In April 2012 the Caulfield Campus Student Experience Network project team funded and approved the construction of a 15-piece outdoor fitness training area; located in-between buildings K and N.
Now, in March 2013 the outdoor training area is complete and open for campus community use, fitted with a range of fitness equipment supplied by Fitness Trails, the benches and bars provide a great opportunity to stay fit and active on campus.
Monash Sport will utilise this new space during Fit Camp, circuit classes and other training programs.
New Group Fitness Timetable for Semester One, 2013
The new Semester 1 Timetable began on Monday 25 February 2013. Be sure to pick up your copy of the timetable from the service desk any of the campuses or look at the new timetable online!
New classes at each campus include:
Clayton:
Cycle Tuesday 12pm. A great 45 minute lunchtime class that gets your heart pumping and will energise your afternoon!
Focus Boxing Thursday 1pm. Learn the moves, an all over workout that will improve your cardio and core strength!
Caulfield:
Thursday 12pm Pilates (45mins) Roz is back to teach the class, so come down and say hi!
Thursday 1pm Focus Boxing (55mins)
Wednesday 6.30pm Nia Class
Peninsula:
Zumbatomic® classes are high-energy fitness-parties and is an effective way to get your kids fit, healthy and happy. Packed with specially choreographed routines and the latest music, like hip-hop, reggaeton and cumbia, This class will run for 45mins and is specifically for children aged between 5-12 years. Zumbatomic® is FREE for all Monash Sport members children. Casual rate for non-members is $7 per child. The class will be held on a Monday at 4pm
Commando Sculpt is an indoor challenge workout combining cardio, weights and body based exercises to tone your body and get you results. This class will push you hard and get you fitter! The class will be held on Wednesdays at 6.30pm in the gym.
See our website for full class descriptions.
Tennis $2 Happy Hour
Step away from your desk and onto the court! Monash Sport is making this easier for you by introducing a $2 Happy Hour during your lunch break!
From Monday 25 February, all Monash staff and students are able to play up to two hours of tennis at the Clayton courts for only $2 per hour between 12-2pm Monday – Friday. This works out to be over an 85% saving off the standard Non-Student Off-Peak rate! Bookings can be made up to one week in advance and you are able to find all court booking information on our website.
March Merchandise Madness @ Doug Ellis
All active Monash Sport Aquatic and Centre members will receive 15 % off Swimwear, Goggles and Aquatic merchandise sold at the Aquatic service desk for the month of March. Present your membership card for some great savings. (This excludes TeamMONASH merchandise and sale items) Hurry down to take advantage of some great offers!
To add to the madness at the Doug Ellis Swimming Pool, as well as the member discounts on merchandise, 12 Session Passes are also currently available for the price of 9 swims. Saving you up to 25% off the casual entry price! The 12 session passes will be available until Sunday 17 March, so make sure you head down to the service desk before then to ensure you don’t miss out!
Race for Sustainability – Wednesday 27 March 2013
Australian Sikh Games coming to Monash University Clayton
The Australian Sikh Games – Melbourne 2013 will play hosts to visitors from New Zealand, UK, Canada, India, Malaysia, Singapore, Hong Kong and Indonesia as well as the swelling interstate contingents from all over Australia.
There will be teams competing in Hockey, Soccer, Volley Ball, Netball, Kabaddi, Cricket, tug of war and Golf.
See below for more details
Event: 26th Australian SIKH Games
Event Type: Sport & Cultural Festival
Dates/Times: Friday 29 March: 7am – 7pm, Sat 30 March 7am – 7pm & Sun 31 March 7am – 3pm
Event Venues: Monash Sport Indoor & Outdoor Venues including all oval spaces, hockey pitch & tennis courts
Event Website: www.australiansikhgames.com.au
Fitness Connect
Fitness Connect is a service which allows users to find and workout with someone of a similar fitness level and ability in exercise and/or sport. Exercising with a friend makes working out more enjoyable with many studies indicating the benefits regarding motivation, support and exercise longevity. The service can be found here.
Discounts for staff
Monash Commuter Club, 10% discount on Myki
Monash is now offering all staff (including sessionals and casuals) the opportunity to parti
cipate in the Monash Commuter Club scheme.
By joining the myki Commuter Club, not only are you doing your bit for the environment, but you can also:
- receive a 10% discount on your 365 day Myki pass
- use your myki on metropolitan trains, trams or buses all year round
- avoid fare increases and the need to top up your myki for 12 months.
For more information visit the Monash Commuter Club
Join the Monash Corporate Health Insurance Plan and save
If it’s time you reviewed your health insurer consider the Monash BUPA Corporate Health Plan
. Receive access to a specially designed corporate suite of health insurance products that are not available to the general public.
Corporate health plan benefits include 2 & 6 month waiting periods waived on extras and pay your premiums from your Monash pay, there’s no need for direct debit or credit card
For pricing and detailed information see health insurance discounts.
Learn to play the guitar – 20% discount
Monash staff and their families can learn to play the guitar at Mr Music Music School and receive 20% discount off the first three lessons.
Mention Wellbeing at Monash on booking to receive the discount. Valid at the Blackburn Rd and Knox stores. Visit Mr Music Lessons for more information.
Up to 60% off Queensland, Sydney and NZ Peppers and Mantra Resorts
Staff have access to the exclusive Departure Lounge with discounted rates at selected Peppers, Mantra and BreakFree properties throughout Australia and New Zealand. Rates are best when searching for 3 night+ stays.
Book in March for travel in May and June:
Download Up to 60% off Peppers and Mantra Australia and NZ
Download the Gold Coast fun in the sun offer
To book visit Departure Lounge and enter the password: monashstaff
Parkville Carlton Football Club cafe
Monash staff can now receive the following offers at the Carlton Football Club Cafe
- home made low fat cookie with coffee $5.50
- eggs on toast with either spinach, tomato or mushroom and a bottle of juice $12.50
- lasagne with salad and water $11.50
- sizzling salad and water $11.50
Home delivered healthy meals and catering at Parkville
Dineamic is offering staff the following new discounts:
- 10% discount on home delivered healthy meals from the online store
- Order catering for the Parkville campus and receive a complimentary 2 litre Orange or Apple Juice with every sandwich or morning tea platter for 10 people ordered.
Enter the discount code ‘MONASH’ to receive the 10% discount when placing an order online at Dineamic. For catering menus phone: 9389 6202 or email functions@carltonfc.com.au
The Convenient Kitchen – food delivery service
The Convenient Kitchen is a healthy food delivery service. Home Cooking Made Easy!
- We create tasty easy recipes,
- We shop for your matching fresh, quality ingredients required
- We deliver to your door!
- You enjoy cooking again
- We take the stress out of planning and shopping for your home cooked meals
Special offer;
The Convenient Kitchen offers Monash staff a 10% discount on your first order
Just call 98222877 and mention Monash to our service team, or register online and add
“Monash” in the COUPON section. This offer is available to all new customers only.
More discounts available to Monash staff
- Andrew’s Airport Parking – 20% discount for staff, 15% for family
- Avis car hire – reduced excess and 3rd day of weekend rentals free
- Aussie Farmers Direct – first order discount
- Blink Optical – 20% off sunglasses and lenses
- BMW & Mini Corporate Program – complimentary scheduled servicing for 4 years / 60,000km, use of a BMW during scheduled servicing, xorporate pricing, reduced dealer delivery charges
- Dell – up to 15% discount
- Free Comedy Club tickets
- Feel neck pain, free initial visit
- Lite n’ Easy – 7 day meal pack discount
- Magazine subscriptions – 10% off
- Qantas Club and Virgin Australia lounge membership
- Travel insurance – special rates for staff
Visit discounts for staff for more information