Wellbeing @ Monash & Monash Sport newsletter – September 2014
Browse the Timeout newsletter for information on what’s new in Wellbeing at Monash. Read about the latest Wellbeing and Monash Sport events, services and activities.
For information about latest events, special offers, discounts, and news, subscribe to the newsletter by emailing wellbeing@monash.edu
In the September edition:
- Wellbeing events and news
- Monash Sport news and offers
- TeamMONASH news
- Employee benefits and discounts
Wellbeing Events and News
Monash 10,000 Steps Challenge 2014: Eat well, be active, stay healthy
Registrations for the Monash 10,000 Steps Challenge 2014: Eat well, be active, stay healthy will open on Monday, 29 September, with the challenge commencing on the Monday, 27 October.
This year our virtual destination will be going global with participants walking 2,080,000 steps around beautiful Malaysia, starting at the amazing Batu Caves, then wondering through the stunning Cameron Highlands and historical Malacca before finishing at the Petronas Towers.
The challenge, which is open to all Monash staff, students and their family and friends will kick off with the Global Walk/Run to motivate walkers.
Don’t forget to register from the 29 September at monash.edu/wellbeing
Remember, Thursday 11th September is Monash R U OK Day
Monash is proud to be a program partner of 2014 R U OK? Day.
R U OK? Day is a national day of action that reminds us that every person and every conversation counts. Here’s some ways your department can get involved:
- Encourage staff to register for safeTALK, suicide awareness training (3.5 hour course)
- Invite your mental health first aid ambassador to speak at your staff meeting
- Put on an event eg. Yellow food morning tea, lunch, afternoon tea, lunchtime walk
- Promote the range of mental health services and resources available to staff
- Include promotion in your newsletters, Facebook pages, webpages etc.
- Incorporate yellow into your outfit
- Share Monash mental health resources (see flyers and posters online)
- Allocate time for people to call a friend or family member during work hours
For more information and copies of flyers, and posters, visit the Monash R U OK Day? website.
Monday 8 September – The R U OK? Yellow Bus is coming to Clayton!
Become a Conversation Mate, and enjoy a free BBQ, performances, and lots of giveaways.
Find out more on the R U OK? Day Clayton events page.
A place to relax and stretch your mind
The recently refurbished Monash Club has many staff talking about the delicious food, friendly service and superior coffee. The best part is there’s no membership fees so all staff are welcome.
The Monash Club’s the perfect place for staff to take time out for a coffee or something to eat, informal catch-ups and also more formal business meetings. The mix of indoor and outdoor spaces makes the Club suitable all-year round and comprises a bar and lounge, meeting room suites, business centre, private dining room, restaurant, courtyard and deck.
The business centre is always available for casual use and has two desktop computers, a phone and printing services. Wireless internet is also available throughout the Club making it an ideal place for staff to work when visiting Clayton campus or for staff on Clayton campus to inspire work away from the office.
St Ali is managing the day-to-day operations of the Club under a new brand, Victa & Hoist. St Ali has been recognised nationally and internationally for the quality of its coffee and is well-known by inner-city Melbourne coffee lovers.
The Club’s open weekday’s to current and previous Monash staff, Higher Degree Research (HDR) candidates, alumni and their guests. Takeaway and dine-in coffee is available from 7.30am, breakfast from 8 to 11am and lunch from 12 to 3pm.
Take some time out for you and experience the all-new Monash Club. For further information including menus, photos and enquiries visit intranet.monash.edu/club or email monash.club@monash.edu.
Monash Share Bikes for All!
An exciting initiative giving all students and staff access to a new fleet of share bikes on Monash’s Clayton campus will be launched in Semester 1 of 2015. Initially 50 bikes will be available on campus for members to book. If the share-bikes prove ‘too popular’ more bikes will be added to the fleet. People who register before 30 November 2014 will receive ½ hours free cycling time per day in the first month.
How will it work?
The bikes can be booked online or through the downloadable app and will be available for use by anybody at a low cost. When you sign up to become a member you will be issued a pin to use to lock and un-lock the smart, comfortable and convenient bikes.
There will be a wide range of membership types available to suit your specific usage needs including;
• pay-as-you-go;
• monthly; or
• annual memberships.
You can ride the specially-equipped bikes in and around campus and simply lock up at any of the designated hubs at the end of your ride. Need to run an errand to somewhere without a hub? No problem. The bikes are equipped for temporary lock up to non-hub bike hoops during a ride; you simply enter your pin and press ‘hold’ so that nobody takes your bike.
Register now!
Members who register before 30 November 2014 will receive ½ hour free cycling time per day. To register, download the app, or find out more information, including membership options, click here. MSA members also get a 10% discount on any membership types.
Mental Health Week 6-10 October 
Mental Health Week is a national week of mental health awareness.
Monash staff and students are invited to participate in a range of free on campus events, including:
- Documentary screening premiere
- Monash Sport classes
- Understanding Eating Disorders seminar
- safeTALK: Building a suicide-alert community
- Mental Health Awareness training
- Exciting speakers to be announced!
Read about what’s happening at your campus.
Mental Health Week is a joint initiative delivered by Counselling and Mental Health Programs, Wellbeing at Monash and Monash Sport.
Mindfulness for wellbeing, resilience and performance
For staff:
Register to take part in a 3.5 hour Mindfulness Workshop through. The workshop will explore:
- the science, principles and practice of mindfulness
- its applications in areas including wellbeing, mental health, and resilience
- its role in leadership development
- the capacity of mindfulness to enhance information processing, decision making and performance.
Workshops are available in September and November. Register online.
For Supervisors:
Supervisors are encouraged to take part in this 3.5 hour program which in addition to the above 4 points, also looks at what you can do as supervisors, to assist in the embedding of the mindfulness practice.
The mindfulness program for supervisors is available online.
Nutrition advice at the right price!
The Monash Nutrition Clinic is continuing to offer individual dietetic consultations at a reduced rate. Just like a teaching hospital, where you are seen by trainee doctors, the Monash clinic is staffed by trainee dietitians, supervised by an experienced and qualified Accredited Practising Dietitian (APD). The recently opened clinic is located in the BASE (Be Active Sleep & Eat) Facility in the Faculty of Medicine, Nursing and Health Science adjacent to Clayton campus, Monash University and is available to staff, friends and family of Monash University and Monash Health, and the local community. Currently appointments are available on Thursdays between 10am and 2pm.
Cost
- $15 charge per appointment (new or review)
- $5 charge per appointment (new or review) for students, pensioners and concession card holders
If you have an illness such as diabetes, obesity or high cholesterol, you may be eligible for free treatment under an Enhanced Primary Care (EPC) plan. Please discuss this with your GP prior to making a booking.
For more information, or to make a booking, telephone: +61 3 9902 4270, email: base.nutrition@monash.edu or visit: www.med.monash.edu/base/
Monash Sport news and offers
Caulfield Change Room Refurbishment Project
From 29 September to the end of October, the Health and Fitness Centre Change Rooms on the ground floor of Building S will be undergoing an exciting refurbishment project. It is expected that the new refurbished change rooms will be completed and ready to use at the start of November 2014.
Members and users will be required to use other existing change facilities on Caulfield campus during the refurbishment project. We apologise for the temporary disruption that this refurbishment project will cause to existing change room amenities.
Available Showers on Caulfield Campus
During renovations on Building S change rooms please note alternate shower facilities on campus:
Shower Locations: Building / Level / Room
A / 1 / Male & Female Toilets
B / 6 / Female Toilets & B / 7 / Male Toilets
F / 6 / Male Toilets
H / 1 / Male Toilets & H / 2 / Male & Female Toilets
Please see our blog for more information.
Exercise Tip – The benefits of a warm up
The warm up should be considered one of the most important components of any exercise routine. Warming up before exercise not only prepares the mind and the body for the upcoming physical activity, but also plays an important role in injury prevention by warming up cold muscles.
For most activities a warm up of 5 to 10 minutes should be sufficient however if you are training in cold weather extra time may be needed.
The intensity of the warm up should be low to moderate to begin with and should slowly build to the intensity of the activity about to be undertaken.
The movements performed during the warm up should incorporate the muscle groups that are about to be used, while dynamic stretches that move the body through a full range of movement should be performed.
Nutrition tip of the month – Proteins are the key to satiety
Do you ever have one of those days where it doesn’t matter what you eat you’re still hungry? Try eating some protein!
We often fuel our bodies with quick and easy carbohydrates such as sandwiches, some biscuits, fruits, veggies, however proteins are the key to satiety (the feeling of being full).
Various internationally acclaimed journals such as the American Journal of Clinical Nutrition and the British Journal of Nutrition have investigated the role of protein in weight loss. Studies show that those on a high protein diet remained fuller for longer and thus ingested fewer calories during the day in comparison to individuals on a high fat or high carbohydrate diet.
Foods high in protein include chicken, red meat, fish, eggs, dairy, tofu and legumes. So go out and grab yourself some protein and try and include it in every meal.
TeamMONASH news
Participate in the annual Chancellor’s Cup Golf Day
The Chancellor’s Cup Golf Day is an ideal opportunity for Monash University alumni and supporters to connect with each other in a relaxed and informal setting. The goal of the day is to raise funds for the Talented Student Support Program (TSSP), and Monash University affiliated sporting clubs.
Date: Friday 14 November 2014
Venue: Sandhurst Golf Club, Sandhurst Boulevard, Sandhurst
Times: Registration from 12pm | Shot Gun tee off at 1.30pm | BBQ from 5pm. Formalities concluding at 6.30pm.
Format: Ambrose, 18 Holes
Novelty Holes and Competitions: to be held at every 2nd hole.
For more information, please see our website.
Support a Good Cause and Go Around the Bay
“Around the Bay” (ATB) is one of the world’s biggest and most popular cycling participation events. With a choice of five ride distances (250km, 210km, 135km, 100km or 50km), once again this year’s event offers a challenge for riders of all abilities. The start/finish area will return to the Alexandra Gardens, the most popular and successful location to date for this event.
This year’s ride options include:
The Scenic Bay ride 50km
The Classic 100km
135km Geelong to Melbourne (via Sorrento)
ATB Challenge 210km (4 route options)
The Legend 250km
TeamMONASH™ will be supporting entrants in each these five ride distances, with particular emphasis on assisting 50km Bay ride and 100km entrants.
Take up the opportunity to train for the upcoming 2014 Around the Bay event. We are currently running free social training rides leaving from the front of Monash Sport carpark at 10am on the following dates:
Sunday, 6 July
Sunday, 3 August
Sunday, 7 September
Sunday, 5 October
These rides will be approx 50km (with stops along the way if required) from Monash Sport to Melbourne University boathouse and return. The bike path will all be off road and people will be there to assist you should you have any bicycle repairs along the way. Get involved, meet new people and enjoy a leisurely ride.
Please see our website for more information.
Melbourne Marathon – participate with TeamMONASH!
The Melbourne Marathon is an exciting event for participants of all ages and fitness levels. There are running and walking opportunities ranging from 3km up to 42.195km. All events will start from Batman Avenue (150m north of Rod Laver Arena entrance); Melways Ref 2G A7 and finish outside the Melbourne Cricket Ground (MCG).
Event date: Sunday 12 October, 2014
Before and after the event you can ‘hang out’ with other TeamMONASH™ participants in our marquee which also offers face painting and a free massage service provided by Recover Sports Medicine. TeamMONASH™ has entered a team in the Melbourne Marathon every year since 2006.
To register or for more information, please see our website.
Employee benefits and discounts
Monash staff have access to a great range of employee benefits and discounts including accommodation, travel, travel insurance, airport parking and car hire and plenty more. Read more information in the range of employee benefits and staff discounts
Join Medibank and get one month free !
Join Medibank Corporate hospital and extras cover between 1 to 30 September 2014 and get 1 month free.1
For more information and to talk to our local Medibank consultant why not visit the Medibank kiosk on campus between the hours of 10-2pm
- 9th & 10th of September at the Ground Floor, Clayton Campus Centre (near Coffee HQ)
- 10th & 12th of September : Caulfield Foyer area ( H1.25 & H 1.26 and Star Lab, Bldg H)
- 11th & 12th of September : Peninsu;a Campus Foyer at Bldg A (Level 3 foyer entrance)
Monash University has partnered with Medibank to create a special corporate arrangement on health cover for you. For more information, click here.
Join BUPA and enjoy the benefits
Bupa provides staff access to the Monash Corporate Health Insurance Plan, with:
- A suite of health cover options not available to the general public
- Competitive premiums
- No GAP optical packages
- No GAP physio and dental for kids
- Switching from another fund is easy
- A single room or your money back # conditions apply
- Your premiums paid through direct debit/credit card*
For pricing and detailed information:
Visit the BUPA Corporate webpage:
- Username: monashuni
- Password: healthplan
Or see Cover for Corporate (pdf 3Mb), for more information about benefits see the Corporate Benefits Guide (pdf 388kb).
Join the Travel club
Introducing Travel Club, the newest addition to Monash University Employee Benefit’s Program.
Travel Club is a private leisure club which gives you access to amazing holiday deals and discounts to destinations all over the world. Backed by the global Flight Centre Travel Group, Travel Club offers Monash University staff access to the best deals together with a dedicated, highly experienced consultant.
As a member of Travel Club you will have access to specially negotiated holidays, products and services tailor-made for you.
And, as a bonus, all Monash University staff who register will receive a $50 gift voucher upfront, and one every year after that, to put toward their next holiday*. With Travel Club’s “Price Promise” you can be sure you’re getting the very best price, Travel club will beat any available quote you find*, that’s how committed they are to ensuring you have the best value experience every time you travel.
So register today and start planning your next trip. *Terms and Conditions apply.
Virgin Airlines Discount
Virgin Airlines is offering all Monash staff a 10% discount on domestic travel booked before the 30th September 2014 for travel to December 2014. For more information go to Corporate Leisure Offer
Up to 50% off Peppers and Mantra Resorts
Staff have access to the exclusive Departure Lounge with discounted rates at selected Peppers, Mantra and BreakFree properties throughout Australia, Bali and New Zealand.
Download the Specials here . See the flyer for travel dates and specials.
To book visit Departure Lounge and enter the password: monashstaff Rates are best when searching for 3 night+ stays.
Bank Benefits
As a Monash employee you can now access a range of banking and financial benefits including competitive rates on home lending and other NAB financial products, discounted movie tickets, computers, travel, shopping and much more from a range of top brands.
Benefits include:
- Preferential rate of 0.7% p.a. less than the standard variable home loan rate for both owner-occupied and residential investment home loans. For higher loan amounts, additional benefits may be negotiated.
- First year annual fee waiver for NAB Choice Package under NAB@work (saving $395).
- Home lending: 50% discount on the standard application fee for home loans (saving of $300).
- Term deposits: Receive a 0.25% p.a. bonus on the standard rates or 0.10% p.a. bonus on the blackboard special rate. This offer is available for deposit amounts of $5,000 – $250,000 for terms of 6-24 months, for online applications through NAB@work.
- Dining: Special offers on a wide range of restaurants around Australia including local eateries and premium restaurants.
- Shopping: Special offers on an extensive array of quality brands, products and services through telephone based and online service providers.
For more information about the NAB@work program visit the Monash employee benefits and discounts webpage
10% off Rydges, Art Series and QT Hotels & Resorts
Enter the Monash Corporate ID at 40 Rydges, Art Series and QT Hotels & Resorts in Australia, New Zealand and the UK and receive:
- 10% off all your accommodation bookings
- Best rates online guaranteed
To start saving:
- Visit any of the hotel websites and select your preferred location and stay dates
- Enter the Monash Corporate ID: PC102298 in the text box and save 10% off the best rates
Travelling soon? Discounted Virgin and Qantas lounge access
Sign up for a discounted airport lounge membership for Qantas and Virgin and enjoy the benefits!
Qantas Club memberships offer heavily discounted rates that can be salary sacrificed; pricing: $316 (one year) or $560.89 (two years) plus $230.00 joining fee.
Virgin Australia lounge corporate memberships offer a special price of $200 per year with a $100 joining fee.
Visit Airport Lounge discounts for more information.
Other discounts available to 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, corporate pricing, reduced dealer delivery charges
- Convenient Kitchen home delivery meals
- Lite n’ Easy – 7 day meal pack discount
- Magazine subscriptions – 10% off
- Monash Commuter Club, 10% discount on Myki
- Travel insurance – special rates for staff