Wellbeing @ Monash & Monash Sport newsletter- May 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.edu1
In the May edition:
Wellbeing events and news
Monash Sport news and offers
Discounts for staff
Get Active Week, 6-12 May
All staff are encouraged to register for the range of events available during Monash Get Active Week. Events include:
Menzies Stair Climb, free health checks, walking groups, court hire, group fitness classes, Mother’s Day Classic event and much more.
View your schedule of campus events online
Take a break from the office and join the Monash GLOBAL walk/run event
All Monash staff are invited to take a break from the office for better health and participate in the lunchtime 3km walk or 5km run event.
Delivered in conjunction with Wellbeing at Monash, Monash Sport and Andrology Australia, the seventh bi-annual GLOBAL walk/run coincides with Men’s Health Week – aiming to increase the awareness and knowledge of men’s health.
Date: Wednesday 12th June, 12.15pm-1pm
Campuses: Alfred, Bendigo, Berwick, Caulfield, Clayton, Gippsland, Parkville, Peninsula
Cost: Gold coin donation to Andrology Australia. Light lunch provided.
Register online
‘Like’ Wellbeing at Monash on Facebook
Get information about the latest events, special offers, discounts and news by liking Wellbeing at Monash on Facebook.
Like Wellbeing at Monash on Facebook
15 minutes is all it takes! Free health checks 
Wellbeing at Monash is offering all staff an opportunity to learn more about their vital health risks through a free, confidential health check this week at Clayton.
Participants will receive immediate, confidential results and advice on blood pressure, cholesterol, diabetes, heart and stroke risk and more.
If you would like to offer free health checks for your department staff (minimum 10) please contact wellbeing@monash.edu with your preferred dates and campus.
Make your booking online today for Clayton
Yoga, pilates and boxing programs in your office
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 30 minute 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.
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.
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.
Cost: Free
Register your interest: Attend an information session on Tuesday 7th May, 12.30pm via video conference to all campuses. Email wellbeing@Monash.edu with ‘Life! Workplace program’ and you campus in the subject line.
On campus counselling
The Monash counselling team can work with you to help you find:
- The cause of a problem
- Solutions and ways to cope
- Resources or other services if you need them.
No issue is too big or too small. Monash counsellors can help with:
- Stress, anxiety and depression
- Loneliness
- Substance abuse and addictions
- Negative feelings and suicidal thoughts
- Relationship or family issues
Make an on campus counselling appointment or for off campus, confidential external counselling call 1800 350 359.
Take some time out – free lunchtime meditation classes
Meditation calms the mind and can improve performance. It will help you to relax, reduce stress and improve your health and wellbeing.
Science has proven the benefits of meditation. It is part of the core
curriculum in medicine at Monash and our counsellors use meditation methods with clients.
Monash meditation classes offer a range of techniques such as mindfulness, visualisation or progressive relaxation. There is no religious content and no need to book. Beginners are welcome.
Berwick: Tuesdays, 12:30 – 1pm, Building 930
Caulfield: Tuesday, Wednesday & Thursdays, 12:30 – 1pm, Spiritual Centre, Building B, Room 1.56
Clayton: Wednesdays & Fridays, 1:15 – 1:45pm, Religious Centre, Building 9, Narthex Room
Gippsland: Mondays, Tuesdays and Wednesdays, 12 – 12:30pm, Spiritual Centre, Building 1N, Level 1
Parkville: Wednesdays, 12 – 12:30pm, Scott Building, Pharmaceutics Meeting Room 232
Find a healthy balance – and win a $50 Rebel Sport voucher
Uncover some helpful strategies for managing work-life balance and help restore a sense of harmony a
nd satisfaction with 2 new online programs including:
Introduction to Stress and Resilience: Be better equipped to prevent, manage or reduce stress in your life – at work or at home. Build your awareness around stress, its causes and impacts, while providing practical strategies to build resilience and the ability to get through stressful situations
Introduction to Work-Life Balance: Restore balance in your life by applying some healthy, effective ways to manage your day-to-day activities. Learn the key concepts of work-life balance, evaluate your own need for balance, understand where your health comes into play and explore some practical strategies for promoting a feeling of balance and satisfaction at work and in your personal life.
First time users, click on the above link then click ‘login’, ‘register now’ and then create your personalised login/password.
Do you sit and sleep right?
The new Be Well online program provides information for staff including:
Seven Steps to Sit Right and Sleeping habits self assessment
How to access: Visit the Be Well online portal here Login: monash password: wellbeing
5 week staff mindfulness programs
Staff are invited to register for a 5 week mindfulness program led by Dr Craig Hassed.
Mindfulness involves a series of simple meditative practices and cognitive strategies to help change unpr
oductive 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
Programs:
July at Caulfield: Friday 26th July, 9am-10am for 5 weeks. Book online
July at Parkville: Friday 26th July, 11am-12pm for 5 weeks. Book online
If you cannot attend these dates other programs at many campuses are available online.
Are you new to Monash or do you provide new staff inductions?
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 Monash staff.
Download the Discover the Benefits at Monash brochure
Do you order catering for meetings at events?
Help make a change in your department by ordering healthier catering at meetings and events. Download the new Healthy catering guide for suggestions on the best items to order for morning/afternoon teas and lunches.
Try these simple suggestions to help make a change:
– Look for the HealthSmart/EarthSmart logo when ordering on campus catering
– Order vegetarian options
– Reduce the number of fried and processed foods
– Provide water and juice in lieu of soft drink
– Replace biscuits with whole fruit
– Request wholemeal bread in lieu of white
Do you wear glasses? Monash eye glasses collection
Do you have old eye glasses sitting in your desk draw? Wellbeing @ Monash is now collecting used eye glasses for the Lions Recycle For Sight Program.
For children, clear vision means a better education, healthier development and a better quality of life. For adults, it means greater employment opportunity and economic strength. For seniors it means less dependence on others.
Send your unwanted eye glasses via internal mail to Wellbeing @ Monash – OHS, Building 10, Clayton
Faculty of IT – supporting Bowel Cancer research
Faculty of IT are selling the new 2013 | 2014 Greater Melbourne Entertainment™ Books as 
a fund-raiser with 20% from every book sold going to bowel cancer research. Books are packed with hundreds of up to 50% off and 2-for-1 offers for the best restaurants, cafes, hotel accommodation, attractions and activities.
Cost: $65 per Entertainment Book
Purchase your book online or contact Margaret Croxford, Faculty of IT, Phone: x32039 or 0418223008 or margaret.croxford@monash.edu
Get active at work and home
Gippsland campus walking group takes 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.
Get active at Parkville with 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
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
Get Active Week
Today sees the first day of Get Active Week!
Between Monday 6 May and Sunday 12 May, Monash Sport will be hosting a number of events across Berwick, Caulfield, Clayton, Gippsland, Parkville and Peninsula campuses, as well as making a number of existing service offerings free of charge for Monash students and staff members.
All activities are free to get involved in, and we encourage all students and staff to make the time to Get Active as a part of this week long event. Although we ask that you remember to bring along your Monash student or staff card.
Some of the marquee events happening during the week include:
BBQ & Sporting Challenges – Join us for lunch on the Menzies lawn Tuesday 7 May from 12:30 and take part in sporting challenges!
Menzies Stair Climb – Challenge yourself on the stairs! From 1pm on Thursday 9 May we’ll be taking the stairs to the top of the Menzies Building and want you to join us!
Campus walks – Stretch your legs in your lunch breaks! Campus walks will be taking place at all campuses throughout the week.
Mother’s Day Classic – Get Active Week will culminate on Sunday 12 May, with TeamMONASH participating in this annual event in support of the National Breast Cancer Foundation. Participate with friends, family, and as a part of the Monash University community!
All information is hosted on the Get Active Week website: www.monash.edu/sport/get-active-week
Note that some events require prior registration. Registrations can be made here using your authcate number.
Like our Facebook page to keep up to date with all Get Active Week Events!
Mother’s Day Classic
TeamMONASH is once again participating in this year’s Mother’s Day Classic! With over 80,000 people participating nationally, this walk/run event gives people the chance to make a real difference to the lives of those diagnosed with breast cancer.
The event will be this Sunday 12 May and you still register for TeamMONASH here!
Emer Casey Fun Run
Emer Casey Foundation supports the fantastic research into ovarian cancer being carried out in Australia by the Peter MacCallum Cancer Centre. The monies raised by participating in the Emer Casey fun run, and fundraising online will help researchers learn more about ovarian cancer and create better outcomes for women touched by the disease.
To do your bit, take part in the 5km or 10km fun run/walk
Registrations are now open! on Sunday 26 May and help raise money and awareness of this great cause.
Health and Fitness Options for Monash University Staff
At Monash Sport, we want all Monash University staff members to have a happy and healthy lifestyle. Because of this, we have introduced Health and Fitness Options for Monash University Staff. The variety of options available has been tailored so that each and every staff member is able to join the centre and able to achieve their fitness goals whether it is individually or as a group.
The Health and Fitness Options for Monash University Staff includes Centre memberships, participation in the SWAP Group Exercise and casual visits.
For any further enquiries please contact our friendly staff or come down and visit us with your voucher for a 7 Day Trial
75% of our planet is water… Can you swim?
Monash Sport offers one of the largest and most successful Adult Learn to Swim Programs in Melbourne, aimed at teaching adults the fundamental swimming and water safety skills. Catering for a wide variety of individual needs, instructors are able to tailor each class to suit the students learning requirements and pace. Whether you are having lessons for the first time and would like to be safer around the many aquatic activities Australia has on offer, or looking to improve your strokes, learn new strokes or improve endurance levels, we have the classes for you!
Term 2 began Monday 15 April and is running until Sunday 30 June and we are more than happy to take new enrolments throughout the term. Contact the Doug Ellis Swimming Pool for more details.
Fit Camp
Fit Camp is the bridge between personal training and group fitness. The sessions are run in small groups in a fun and social manner. This keeps group small and flexible enough to ensure that each participant gets the attention that they deserve. The twice weekly sessions are lead by a qualified health and fitness instructor who will motivate participants to energise their current fitness levels whilst still being able to tailor the program to suit all individuals’ needs. Contact one of our friendly staff about the best option for your training needs.
The next Fit Camp
Clayton
Morning Sessions
Commencing: Monday 20th May 2013
Finishing: Thursday 27th June 2013
Sessions will run each Monday and Thursday from 6.45am – 7.45am
All registrations and payments must be received no later than Thursday 16th May.
Fitness Testing Sessions – Free for Members
As part of our ongoing service commitment to our members, we are pleased to announce that Monash Sport will be again running specialised fitness testing sessions exclusive for Monash Sport members using state of the art light gate technology. The next session is on at:
- Date: Thursday 16 May 2013
- Registration: 1.45pm (all participants must complete the registration process)
- Testing: 2.00pm – 3.00pm
- Venue: Monash Sport – Building 1 (Clayton Campus)
- Please note: The testing will take place in the main stadium (the stadium near the Fitness Centre Entrance)
- What to bring: Workout gear (including comfortable, supportive runners), towel, drink
This testing is available to all members who wish to test their fitness, speed, agility and power and is ideal for those wanting to get an indication of current fitness levels. Results can help focus and shape your training. Bookings are essential. Please contact Steve Ludekens at stephen.ludekens@monash.edu to book your spot.
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.
24 Hour Mega Swim
Sat 6 to Sun 7 July, 2013
The 24 Hour Mega Swim is a fun team event comprising of no more than 15 swimmers per team. Each team must have one swimmer in the water for the entire 24 hours. It is up to the team how they swim it. Some teams have been known to have their swimmers swim in blocks of 15 minutes right up to 4 hours. There is no set formula.
Swimmers are then asked to raise money through sponsorship. This can be a one off donation or by sponsoring the swimmers based on the number of laps they do. That is entirely up to the participants. It has been found to be easier with a one off donation.
The 24 Hour Mega Swim has been designed as a competition with points awarded to each team. Each team will receive 1 point for every $10 raised and 1 point for every 500m swum. The winning team’s name will be displayed on the perpetual plaque at the venue. The team will also receive trophies and an award to be displayed at the winning team’s place of business.
Registrations will be opening shortly, see our website for more details
Help Us Help You
Throughout May, we will be conducting our Annual Customer Satisfaction Survey. If you use the Monash Sport facilities, we invite you to have your say for your chance to win a $20 Rebel Sport voucher or a free 1 month Health and Fitness membership!
Take part online or pick up your copy from any Monash Sport service desk.
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
Going on a holiday? Great staff discounts available
Monash staff have access to a range of disounts including accommodation, travel insurance, airport parking and car hire. Read more information in the staff discounts
Up to 60% accommodation Peppers and Mantra Resorts
Staff have access to the exclusive Departure Lounge with discounted rates at selected Pe
ppers, Mantra and BreakFree properties throughout Australia, Bali and New Zealand.
Mantra Amphora Palm Cove: $113 per night for 1 bedroom apartment
Mantra Noosa French Quarter : $105 per night for 1 bedroom apartment
Mantra Portsea Port Douglas: Save up to 50%
Book in May for travel in June and July. Rates are best when searching for 3 night+ stays.
To book visit Departure Lounge and enter the password: monashstaff
Staff offer to save on health insurance
Bupa (formerly HBA) provides staff access to a Monash Corporate Health Insurancec Plan, with:
- Your premiums paid through payroll deductions (post tax)
- Savings on corporate products including Top, Intermediate and Saver Hospital cover,
- Access to Corporate Advantage, Classic and Essentials extras (with a minimum of 70% back on most services),
- No gap dental for children
- A single room or your money back.
For pricing and detailed information see health insurance discounts.
Free Comedy Club tickets
The Comedy Club at the Athenaeum Theatre is offering Monash staff a great range of weekly offers, including complimentary tickets.
View the line up of comedians online. All complimentary tickets are for the show only. Dinner and show tickets can be upgraded for the discounted price of $35pp (normally $45pp). For detailed information see staff discounts.
Mothers’s Day gift ideas:
Edible Blooms
Edible Blooms provides a unique gift delivery service across Australia and New Zealand, including same day delivery.
A fresh alternative to traditional flowers and gift baskets, product range contains great gift ideas and includes gourmet chocolate bouquets and chocolate flowers, edible arrangements of fresh fruit bouquets, cake pop bouquets, cookie bouquets, gift hampers, corporate gifts.
Order online and enter ‘monash’ as your coupon code to receive 10% discount.
Green Thumb Gifts
At Green Thumb Gifts, their mantra is ˜Giving Today, Growing Tomorrow”. A great range of flowering plants, herbs and trees are not only perfect for marking special occasions and celebrating the moment, but once planted they provide a lasting memory of these important life events.
They are the ultimate gift that keeps on giving – not just to your recipient, but as a sustainable alternative to cut flowers they give back to the environment as well.
Order online and enter ‘monash’ as your coupon code to receive 10% discount.
Breadtop Clayton
Receive 10% discount at Breadtop Clayton on all cakes and breads. Present your staff id card to receive the discount. Valid April-August 2013. 316A Clayton Road, Clayton. Ph 9544 3738. Opening hours Monday to Sunday 7.30am to 7.30pm
Women’s Only Fitness Bootcamp
Love My body run bootcamps for women only. Courses are six weeks long and you have the option to do up to 6 sessions per weeks in a variety of Melbourne locations including Elsternwick, Toorak, Carlton and Elwood. Receive 20% off your first 6 week course by quoting the discount code MON1 and you will also receive a complimentary weight loss eating plan. For more information visit LoveMyBody
Monash Sport offers a range of Fit Camp programs for Monash staff at Clayton on Monday’s and Thursday’s 12.15-1pm and at Caulfield Tuesday’s and Thursday’s 5.30-6.30pm. For more information visit Monash Sport.
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
- Convenient Kitchen home delivery meals
- Dell – up to 15% discount
- Lite n’ Easy – 7 day meal pack discount
- Magazine subscriptions – 10% off
- Monash Commuter Club, 10% discount on Myki
- Parkville Carlton Football Club Cafe
- Qantas Club and Virgin Australia lounge membership
- Travel insurance – special rates for staff