Timeout Newsletter

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 October edition:

• Wellbeing events and news
  
• Monash Sport news and offers
• TeamMONASH news
• Employee benefits and discounts

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

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 Wellbeing@Monash.edu 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

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 have 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 Programs, Wellbeing at Monash and Monash Sport.

Get your kids walking to school 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 Day

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 make 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?

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

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?

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

Footy 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!

Have 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!

CLAYTON CAMPUS:

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

Wednesday 8 Oct – 6.30pm, Body Attack

CAULFIELD CAMPUS:

Monday 6 Oct – 6.30pm, Body Pump

PENINSULA CAMPUS

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!”