Wellbeing at Monash Newsletter – February 2011

Proudly presented by Monash Sport and Wellbeing @ Monash, you can now read about the latest wellbeing events, services and activities happening at Monash. 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 February edition:

Wellbeing events & news

SWAP the new year for a healthy dose of energy

swapMonash University staff are invited to take time out out of the office and energise their bodies using the Staff Wellbeing and Activity Program (SWAP).

All Monash departments are invited to participate in the SWAP initiative that focuses on assisting employees’ physical and mental health. Programs start from $9 per person and can be run at your workplace before work, lunchtime and after work. Programs include Fit Camp, team building sessions, mini sports competition, group fitness classes including yoga and pilates, mental health and wellbeing education seminars and much more.

More information about SWAP

Weight Watchers

A Monash staff member’s success story: I lost 10kg in 13 weeks! New Weight Watchers @ Monash Program

Forget the excuses, here is a great opportunity to make a healthy lifestyle change!

A Monash success Success Story

Belinda Pelle from HR joined the Weight Watchers Clayton Program and lost 10.7kg in just 13 weeks.

Belinda said her main motivation to lose weight was for her wedding day. “Weight Watchers at work meant I could do it in my lunch break and it didn’t impact other commitments I had after work hours,” Belinda said.

“Weight Watchers teaches you what foods are best for energy and what foods keep you feeling full for longer. Each week we had a different topic to discuss within the group and it was a great atmosphere, knowing that other staff were also motivated to lose weight.”

Belinda said “after joining Weight Watchers I learned about portion control and the right choices to make. I have increased my exercise to at least 6 days a week which involves walking and weights”. Read more about Belinda’s success story

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

Where: Alfred, Clayton and Gippsland campuses. Staff from other campuses may register their interest. A minimum of 12 people is required at each campus for the program to proceed.

: $233.35 for 13-week program (payment must be made upfront by cash or card at the first meeting)

How to register: Attend an upcoming lunchtime information session. To resister and for more information see Weight Watchers @ Monash

Want to fight the flab?

Ditch your TV watching friends and hang out with carrot munchers, because being healthy could be contagious. A study has found women tend to mimic the eating and exercise behaviours of people around them.

Researchers at the Centre for Physical Activity and Nutrition Research surveyed more than 3500 Victorian women, and found healthy participants were most likely to be surrounded by health-conscious peers.

Senior research fellow Dr Kylie Ball said it showed healthy living may be contagious. “We found that women who spent time around healthy peers were more likely to also eat well and exercise suggesting that healthy living could be contagious”. Equally, she said women who had friends and families with sedentary lifestyles and who ate a lot of fast food were less likely to be healthy.

Clinical psychologist Dr Vanda Brink said seeing peers lead healthy lives was likely to give people more motivation to follow suit. Source: International Journal of Behavioural Nutrition and Physical Activity

Alfred weekly wellbeing activities

Baker IDI invites Monash Alfred staff to attend weekly wellbeing activities including:

Thursday walking group: 12:15-12:45pm in Fawkner Park (meet in the park in front of the tram stop). For more information contact jeanette.mckenzie@bakeridi.edu.au

Boot Camp: A 4-week program to get you back into shape. Two sessions a week, 45 minutes each, Tuesday and Thursday morning at 6.30am, or 1 session Thursday night. $25 per session, pay as you go (usually $55 for 45mins personal training).

Fun in the Sun: A 30-minute fun game and core training program in Fawkner Park. Held each Wednesday lunchtime from 12.15 – 12.45pm. Pay $5 as you go. Bring your own mat or a towel and a water bottle. Contact Steph on 0417384301 or terri.allen@bakeridi.edu.au

All activities have been endorsed by the BakerIDI Health and Wellbeing group.

Weekend Farmers Market at Clayton campus 26 February

The Rotary Club of Monash Inc Farmers Market will be held at the Clayton campus on Saturday 26 February from 8:30am – 1:00pm.

The Taste of Gold Association brings to the market the wares of a number of fresh and regional food producers from Central Victoria, and these will be feature stallholders. Many visitors to the former Holmesglen market will be fans of this produce and the new market at Monash University will allow them to re-establish this relationship and experience new ones.

The market is a project of the Rotary Club of Monash Inc in co-operation with Monash University. Funds raised will go towards supporting people in need and Community projects in Monash.

Ample parking is available on the Monash campus entering from Wellington Road. Entry to the market will be by gold coin donation. For further information visit Rotary Monash or Taste of Gold

Find just 10 or 30 minutes to take some time out for yourself

We all lead busy lives so why not take 10 or 30 minutes out of the day for you?!

In just 10 minutes you can download and listen to a meditation podcast or in 30 minutes you can participate in a free meditation class.

Using the latest mindfulness techniques the classes aims to help participants lower their stress levels and improve their academic and occupational performance. Participation is free for all Monash staff and higher degree students.

Free meditation classes at Monash

Caulfield: Weekdays, 12 – 12:30pm, Spiritual Centre, Room 1.56, Building B, 9903 2500, hub.caulfield@monash.edu

Wednesdays and Fridays 1:15 – 1:45pm, Religious Centre, Narthex Room, Building 9, 9905 3156, hub.clayton@monash.edu (commences 23 February)

Parkville: Contact us for information on upcoming classes, 9903 9635 or hub.parkville@monash.edu

Classes are free and there is no need to book. Beginners are welcome.


Start the new year helping others – Mental Health First Aid short course

This two day program for Monash staff covers helping people in mental health crisis situations and/or in the early stages of mental health problems.

Crisis situations covered are suicidal behaviours, acute stress reaction, panic attacks and acute psychotic behaviour. Other mental health problems covered are depression, anxiety disorders, bipolar disorder and schizophrenia.

Participants will learn the signs and symptoms of these mental health problems, where and how to get help and what sort of help has been shown by research to be effective.

Interested? Two-day courses commence in March and run each month until November. View course information and dates

MHFA is proudly presented by Health and Wellbeing

Ovarian Cancer Awareness Month

Every year approximately 1200 Australian women are diagnosed with ovarian cancer, most of them with an advanced

stage of the disease. On average 3 Australian women are diagnosed every day. This means one in 90 women have a chance of developing ovarian cancer in their lifetime, nine out of 10 cases occur in women over the age of 40. Ovarian cancer is the fourth most common cancer affecting women.

See more information and download the Symptom diary Also see Ovarian Cancer Australia

Your chance to win

For your chance to win a Village Cinemas movie ticket tell us what you think of this edition of Wellbeing at Monash (or any wellbeing service you would like to see) Provide feedback

Monash Sport news and offers

It’s never too late to learn to swim!

Living in Australia, with our abundance of beaches and backyard pools, swimming is a vital skill – and it’s never too late

to learn. Monash Sport’s Adult Learn to Swim Program caters to a wide variety of individual needs- whether you’re having lessons for the first time, trying to improve your strokes, or looking to discover the health and fitness benefits swimming can offer.

Instructors are able to tailor classes to fit your individual requirements, and each student works at their own pace. The Monash Adult Learn to Swim Program offers three levels of classes; beginner (for those with little or no water experience), intermediate (for those with basic skills which they wish to develop) and advanced (aimed at improving strength, endurance, and the technical points of your strokes). At just $14.60 for a half hour class, it’s an affordable, enjoyable and safe way to learn an important life skill.

See times and more information

Receive your first lesson free by downloading this voucher and present it at the Aquatics Service Desk, Building 1, Clayton. New customers only.

Semester 1 Group Fitness timetable starting 21 February!

Group Fitness is a great way to improve your health in an energised environment. Monash Sport offers a variety of classes including Zumba, BodyPUMP, Yoga, Cycle and much, much more! There is something for every age group and fitness level.

The Semester 1 Group Fitness timetable will be starting on 21 February

Not sure which class is for you? Download a 7 day FREE trial

Let our instructors keep you motivated so that you can reach your health and fitness goals.

Discounts for staff – top specials include:

HBA  – Free month health cover & insurance consultation

HBA will be onsite at the Clayton and Caulfield campuses holding personal consultations on 22 and 23 February.  Appointments available between 8.30am and 4pm.  Register now to book in for your consultation. Register for Clayton or Caulfield

Join HBA through the Monash University corporate health plan and you can enjoy benefits including:

  • From 1 February 2011, new members receive 1 month free and 2 month waiting periods waived on most extras
  • Gap-free dental cover for your kids until the age of 25 (no out-of-pocket costs on most general dental services like check-ups, teeth cleaning, fillings, x-ray and more)
  • A great range of selected frames and lenses at a Members First optical provider

Offer ends 31 March 2011. Monash staff who sign up as a new member with HBA on the Monash staff offer, will also receive benefits including between 4% and 6% discount (depending on products purchased).

Visit a HBA Retail Centre or call 1300 304 549 and quote the Monash University corporate group number – 122265.  For detailed information see health insurance discounts.

Payment must be made by payroll deduction.

Gliding Club of Victoria

The Gliding Club of Victoria operates at the Benalla Airport, approximately 2 hours drive, north of Melbourne. It is the largest gliding club in Australia and have recently celebrated their 75th year of operation. Benalla is known the world over as a premier gliding site due to it’s weather and location with many international pilots visiting every summer. The club operates full time during summer and offers a variety of joy flights or Air Experience Flights conducted by fully qualified instructors.

Monash staff, students and alumni offer: Receive 20% discount on all Air Experience or Joy Flights.  For more information see Gliding Club or phone (03) 5762 1058 and receive your discount by quoting Monash Wellbeing Discount.

Go nuts about nibbling – healthy snack box for the workplace

Harvest Box is bringing healthy snacks for all-day nibbling to your desk.  Each box contains 4 portions of snacking pleasure. Harvest Box have sourced the best and freshest ingredients from producers all around Australia, and have a growing range of over 50 mixes of nuts, dried fruit, seeds and treats to choose from.

Monash staff special offer: Receive your first box free and second box half price. The benefit of this offer is you can cancel at any time even after the first FREE box. Go to Harvest Box and use coupon code 342J1YCAY to get your first weekly box FREE and second box HALF price. Normally priced at $6.95 per box including delivery.

Harvest Box: Honest to goodness snacks for the peckishly minded.

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

The 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 people, families of 2-4 or 4-6. All recipes are created by our 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 9822 2877 and mention Monash to the service team or visit The Convenient Kitchen and add “Monash” in the special requirements section. This offer is available to all new customers only.

Lite n’ Easy special staff offer

For weight loss or just the convenience of having your meals cooked, Lite n’ Easy offers food that tastes great, is low in fat and provides all the health benefits from eating a balanced diet.

$25 discount off the first delivery for a full 7-day pack (breakfast, lunch and dinner)  Phone 13 15 12 and quote ‘Monash uni discount offer’ to the operator.  This offer is available to new customers only.  For more information about the program, see Lite n Easy.

Other discounts available to Monash staff:

Visit Monash discounts for more information

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