Archive for October, 2014

Wellbeing @ Monash & Monash Sport newsletter – October 2014

Wednesday, October 1st, 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

In the October edition:

Wellbeing Events and News

Register now for the 10,000 Steps Challenge 2014: Eat well, be active, stay healthy

Fancy a virtual trek around Malaysia?  Then register TODAY for the 2014 Monash 10,000

10000 steps logo

Steps Challenge:  Eat well, be active, stay healthy!

This year’s challenge encompasses a virtual walk of more than two million steps around beautiful Malaysia starting at the amazing Batu Caves and ending at the Petronas Twin Towers.  The challenge is open to Monash University students and staff and their family and friends and runs from 27 October to 23 November.

We encourage you to form a team of eight and each walk 10,000 steps a day. If you don’t have a team, email to be connected.

Key dates:

  • Register for this event from 22 September – 10 October
  • Captains collect team t-shirts and pedometers 13–24 October
  • Walk in the 10,000 Steps Challenge from 27 October – 23 November
  • Take part in the Global Walk/Run on the first day of the challenge 27 October
  • Take part in the Celebration event on the 26 November

So, get your team together and register TODAY!

Join in the Monash Global Walk/Run global-walk

The Monash Global Walk/Run will kick off day one of this year’s 2014 Monash 10,000 Steps Challenge on the 27th October at 12.15pm.

The event, which encourages staff to take a step toward better health is going global with our international campuses also joining in.

Delivered in conjunction with Wellbeing at Monash, TeamMONASH, Monash Sport and Andrology Australia, the event will include a tailored walk at each of our sites concluding with a healthy and light lunch.  As an added bonus,  there will also be some great prizes.

To register: Global Walk/Run

Lets make a difference

Monash staff and students will havred cross bloode the opportunity to donate blood during October when the Red Cross mobile blood bank will be on site at the Clayton campus from the 22-24 October.

To make your appointment please call 13 14 95.  Bookings essential.

Mental Health Week 6-10 October

Monash staff and students are invited to participate in a range of free on campus events, including:


Special events

  • Mindfulness documentary screening premiere
    Featuring: Dr Craig Hassed

    Click here to Register
  • My Struggle
    Guest speaker – Heath Black, AFL Footballer

    Former AFL player, Heath Black talks about his battle with Bipolar II and Adult ADHD.  Heath’s story of a man hell-bent on his own destruction is very personal and compelling and he uses his experiences to motivate audiences to overcome the obstacles that life puts in their way.
    Click here to Register
  • Understanding Eating Disorders
    Guest Speaker – Rachelle Allen, Eating Disorders Australia

    Eating disorders don’t discriminate. They affect women and men from every culture, socioeconomic status, every community and at every stage of life. Left untreated eating disorders effect all aspects of a person’s life and are potentially life threatening. Recovery is possible, but support is critical.
    Click here to Register

Other events include workshops and professional development, mindfulness and Monash Sport classes.

Find out what’s happening at your campus

Register for events

Mental Health Week is a joint initiative delivered by Counselling and Mental Health ProgramsWellbeing at Monash and Monash Sport.

Get your kids walking to scWalkToSchool Logo Ahool in October and build heathy habits for life!

Did you know that only one in five Australian primary school children gets the recommended 60 minutes of physical activity every day? Physical activity is vital for children. It helps them achieve and maintain a healthy weight, builds strong bones and muscles and improves balance, movement, coordination and brain development.

A fun, free and easy way for you and your children to get active in October is to join VicHealth’s Walk to School. As well as the health benefits, regularly walking to and from school can help develop children’s social skills and knowledge of road safety, and improve their self-confidence and independence.

Parents will also benefit. More than two-thirds of Australian adults get no, or very little, exercise.  So getting active as a family will improve everyone’s health.  Walking to and from school also means more time to chat with your kids, and gives you a break from traffic congestion.

Visit the Walk to School website to check if your child’s school is registered, or register your child online. The campaign kicks off on the first day of Term 4, Monday 6 October, and children are encouraged to walk to and from school every school day in October. Your child can join more than 30,000 students across Victoria as they start building healthy habits for life.

This will also prepare you for your participation in the 10,000 Steps Challenge!

Monash Supports National Ride to Work Dayrtw

As part of National Ride to Work Day on Wednesday 16th October, Monash is holding its own ‘Ride to Monash’ celebrations!

At Clayton ride by the Bike Arrival Station between 8am and 10am or at Caulfield the Central Common between 12pm – 1:30pm.  Bring your bike helmet, and grab a free treat including; fruit, muffins or cupcakes, puncture repair key and water bottle.  Please come by to say hello to other cyclist, discuss your likes and gripes of cycling to Monash or simple to boast about all the benefits of cycling to work or uni!

Events will also be held at Peninsula Campus and The Alfred.  If you would like to see better riding facilities around Melbourne be sure to register your participation with Bicycle Network Victoria

Healthy recipes on the menu

Never know what to cook for dinner or make for snacks?  Want to learn more about how to lambsaladmake healthy and tasty meals and snacks for you and your family?  Well why not try this great Spiced Lamb Salad.

Simply like our facebook page to keep yourself up-to-date with all our great recipes and what’s new in wellbeing.

If you don’t have facebook, don’t despair, all recipes will also be posted on our Healthy Recipes webpage.

Mindfulness for wellbeing, resilience and performance

For staff:

Register to take part in a 3.5 hour Mindfulness Workshop through. The workshop will explore:

  1. the science, principles and practice of mindfulness
  2. its applications in areas including wellbeing, mental health, and resilience
  3. its role in leadership development
  4. the capacity of mindfulness to enhance information processing, decision making and performance.

Workshops are available in 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.

Want to get fit on campus?swap-cover-2014

Want to get fit and look great for summer?  Well, why not grab your colleagues and join one of our many SWAP programs.

Staff Wellbeing and Activity Programs (SWAP)  are currently offering 6 and 8 week pilates and yoga programs at Caulfield and boxing, pilates, yoga and zumba at Clayton campus. Its a simple process to join, just register and pay, and you could be on your way to getting fit and feeling great.

Remember to check though if  your faculty or department has organised a separate program for your area and whether you get a faculty subsidy.

Click here for further information.

Monash Sport news and offers

Caulfield Change Room Refurbishment Project

From 29 September to the start of November, 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 Importance of Core Exercises

warming up

A strong core is the secret to great success with your gym program. No matter what exercise you are preforming your core is working whether it’s running on the treadmill or doing bicep curls. Having a strong core will not only help you preform exercise with proper form making it safer but it will also allow you to lift heaver, run faster, and get the results you are striving for.

Tips to a stronger core;

1. Adding a BodyBalance, Abs, THT, Pilates, or Yoga Class to your workout routine is a great way to improve your core.
2. Remember your core is just like every other muscle in your body, they need sets and reps.
3. Preform your core exercises at the end of your workout, preforming them at the start will weaken your core and not allow you to work as hard.

Nutrition tip of the month – How often should I eat?

Nutrition Tip – 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.

As personal trainers we often get asked “How much should I eat to lose weight?”  Unfortunately there is no simple answer as each person’s energy needs are different.  What we can tell you is to eat smaller meals more often, every 2-3 hours starting with breakfast.  A healthy breakfast will get your metabolism revving and eating every 2-3 hours will keep it revving throughout the day.  Each small meal should consist of a serve of protein (eg. Nuts, lean red meat, chicken, fish) and low GI carbs (eg. Fruits or vegetables, brown rice, oats).  Aim for 5-6 small meals a day instead of 3 large meals, and give your metabolism a boost!

Footy Colours Day Wrap up

footyFooty Colours day ran recently at Monash Sport, with over 200 students and 30 Staff members coming and enjoying the free BBQ, football themed activities and sunshine at Monash Sport’s new Outdoor Presentation Space.

The day was in support of the Fight Cancer Foundation, which helps more than 800 Aussie kids and teens who are diagnosed with cancers, such as leukaemia each year. A significant amount was raised for the foundation. Read more information on the Fight Cancer Foundation here.
As well as live music, visitors at the event enjoyed prizes and games, with staff and students winning awards for Best Dressed, Highest Vertical Jump, Longest Football kick and more.

Monash Sport looks forward to hosting the next event like it – see you there!

See all our official photos on our Facebook here!

Les Mills Launch Classes + Body Attack Fundraiser!

footyHave you ever wondered what a Les Mills Quarterly Launch Class is? There are four launches each year, introducing new music and new moves into your Les Mills class, which makes sure you don’t get tired of doing the same old moves to the same old music week in, week out. Some people are put off from starting a group fitness class because they think that everyone knows the moves and that they will be the odd one out. A launch class is the PERFECT time to get into a new Les Mills class because the music and moves are brand new!  Learn everything at the same time as everyone else!


Tuesday 7 Oct – 5.30pm, Body Combat & 6.30pm, Body Pump

Wednesday 8 Oct – 6.30pm, Body Attack


Monday 6 Oct – 6.30pm, Body Pump


Tuesday 7 Oct – 5.30pm, Body Balance

Wednesday 8 Oct – 5.30pm, Body Pump

Each launch at Monash Sport is themed! This launch, come dressed in your brightest fluro gear!

Want more Les Mills? Come along to our 19 October Body Attack fundraiser! This class will raise funds for the Cancer Council, and is $10 at the door for members and non-members! Wear something yellow and blue in support of the Cancer Council.

TeamMONASH news

TeamMONASH at the Australian University Games (AUG)


TeamMONASH is off to the fantastic start at the Australian University Games (AUGs), a week long competition running 28 September to 3 October in Sydney.

The over 600 strong team of Monash University students are competing with athletes from other Australian Universities in over 30 sports, including netball, basketball, rugby 7’s, and tennis.o

Team Captains, Andrew Sanders and Lucy Dawson, wish to improve Monash University’s silver medal finish in 2013 and encourage TeamMONASH to do even better and bring home the gold in 2014.

“Remember that this TeamMONASH team will never be the same again, so enjoy every minute of it,” Andrew said, “… don’t forget to look out for fellow TeamMONASH teams and cheer them on.”

Halfway through the week, the team has already established a firm lead of the race and have pushed ahead to be in strong contention to win gold in many sports.

Taking the top spot last year, the Basketball Women’s team is staying strong and defeated RMIT University and Deakin University by more than 15 points.

Lucy Dawson, sport manager for women’s basketball team, has praised the efforts of the team. She encouraged them, “Although we won by several points, we know how much hard work we still have to put in to ensure we bring home the gold medal!”

The Lawn Bowls Team had three wins and dislodged University of New South Wales (UNSW), James Cook University (JCU) and the University of Western Australia (UWA) from first place.

“Watching my team play and continue to fight in the scorching heat makes me feel so proud!” said Bernadette De Souza, the sport manager of the Lawn Bowls Team.

The Man’s Table Tennis won 11 points to 1 against RMIT University. They held a strong lead for most of the game and feel confident to contend for victory in the finals.

The University which wins the most gold medals in the sports overall will take home the winner’s trophy for their university.

Finals for the over 30 sports being played will be held over the last two days of competition.

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

Cricket Australia Discounts

Cricket Australia now offers ticketing for groups at disccricketounted prices*; providing a memorable and personalised day at the cricket.   Visit the one stop shop for a great day out!  Seating can be arranged for groups of any size and provide adult and child tickets at discounted prices*

Melbourne Fixtures:

KFC T20 International:

Fri 7th Nov 7:35pm – Australia vs South Africa

Carlton Mid One-Day Internationals:

Fri 21st Nov 2:20pm – Australia vs South Africa

Fri 16th Jan 2:20pm – Australia vs India

Commonwealth Bank Test:

Fri 26th – Tues 30th Dec 10:30am – Australia vs India

For further information please contact John Goodson at Cricket Australia:


Phone: 03 9653 9946 or 0428 409 495

NOTE: Minimum group booking is for 10 tickets. Bookings can encompass multiple games and ticket types if required.

*Discount levels vary depending on type and date of ticket purchased.

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).

Special offer 2014

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:

  1. Visit any of the hotel websites and select your preferred location and stay dates
  2. 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

Visit employee benefits and discounts for staff for more information