Wellbeing @ Monash and Monash Sport newsletter – November 2016

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 November edition:

Wellbeing Events and News

Be SunSmart this Summer!Slip slop slap

This time of year reminds us that warm weather, outdoor events and beach days bring increased sun exposure. Sunsmart from the Cancer Council will be coming to the Clayton campus to provide a one hour talk on the following areas:

  • skin cancer and UV radiation
  • practical solutions to reducing UV risks
  • UV protection and early detection of skin cancer

After the seminar, participants will also have the opportunity to view their face or their hand under the skin damage viewer.  The skin damage viewer will highlight hidden skin damage from sun exposure (Note: The device does not detect or diagnose cancer or perform any kind of skin check).

To register for the session, please click here

Calling all MoBro’s and MoSistas – its now ‘Movember’untitled

Join the unified Monash Movember team and help raise funds to address some of the biggest health issues faced by men: prostate cancer, testicular cancer, and mental health and suicide prevention.  This year we are joining forces with groups such as TeamMonash and Monashstaff  as they aim to get 40 staff onboard to reach a target of $10,000 in donations !  All donations big or small can help with this great cause, to join or donate to the Monash Movember team click here .

This year Monash Animal Research Platform (MARP) are co-ordinating their own Movember activity with a total of 11 staff staff growing their mo’s or colouring their mo’s blue to raise funds for the Movember Foundation. Anyone wishing to show their support for the ‘MARP Moustaches’ can do so, by making their donation on their website.

Collaborative Efforts Take Out Vice-Chancellor’s Award for Exceptional Performance by Staff.


The Wellbeing at Monash Program, recently took out one of the Vice-Chancellor’s Awards for Exceptional Performance by Professional Staff.  The awards were presented by President and Vice-Chancellor Margaret Gardner AO.

The award recognised staff from Health and Wellbeing, Monash Sport, Counselling, Team Monash, Monash HR, BASE and Monash Residential, for their collaboration in the delivery of the Wellbeing Program at Monash.

Recipients of the award included Andrew Marks, Anne Ohlmus, Belinda Campain, Brett Lavale, Bryley Conley, Caroline Lawrence, Catherine Lombard, Claire Palermo, Clare Swanson, Craig Hassed, Helen Powell, Helen Truby, Jane Dancey, Jennifer Dordevic, Jonathan Brown, Matt Sheldon-Collins, Melanie Elston, Melany Blackwell, Natasha Bucker, Paul Barton, Richard Chambers, Rodney Van Riet, Rose Bond, Sarah Fowler, Trisha Prpich and Vicki Ashton.

Healthy Holiday Tips


With Christmas fast approaching and family events high on the agenda, its hard to stay on track and be healthy. Here are some tips on how you can stay healthy while enjoying the festive season!

1. Beware the buffet

Buffets tend to encourage over-consumption. When faced with a wide variety of food, most of us are struck down with FOMO (fear of missing out).  This means we misjudge what we actually need and tend to pile our plates with a selection of everything.   Try to load your plate with salads or vegetables first, leaving less room for the fried or creamy.  Remember that buffets usually include dessert, so eat what you need and leave room for a special treat.

2. How much is too much?

Portion control is difficult to judge, especially at a buffet.  You don’t have to abstain from every high fat, high kilojoule option available but do try to limit your portions of foods that are really oily, creamy or fried.  Try to choose a nice piece of something high kilojoule and really savour it.

3. Don’t forget to eat….

If you’ve got an evening function to attend, don’t starve yourself all day so you can enjoy the event.  Being really hungry usually leads to over eating and overcompensating.  Make sure you eat breakfast and lunch and have a piece of fruit for a morning or afternoon snack so you’re not absolutely starving by the time you walk into the function.

4. Watch what you drink

Increasingly, our employers are advising us to watch what we drink over the festive season, particularly at work functions and this isn’t to limit our calorie intake!  Drinking alcohol adds extra calories to our diet, increases the likelihood we’ll say something we regret and serves no real nutritional purpose.  If you do drink alcohol, enjoy a glass or 2 within your limits but leave it at that.  Your waist line and your brain will thank you for it.

But it’s not only alcohol.  Often at social functions, the only non-alcoholic options are soft drinks.  Instead of soft drink, opt for a soda and fresh lime or a shot of fresh juice with mineral water if you can.

5. If you’re catering

If you’re planning a fancy meal or catering for a crowd, spend time planning the salads as well as the meats.   Cater with a variety of delicious fresh vegetable and grain salads – try freekeh, quinoa or something you’ve never tried before.  Salads packed with vegetables, nuts, seeds, fresh cheeses make a delicious side dish or hearty meal on their own.  Dress up the salad with a delicious dressing of lemon juice, olive oil, garlic and fresh cut herbs.  A flavoured vinegar can add a new dimension too.  Make sure you add the dressing just before serving so your salad doesn’t go soggy.

6. Stay on track

If you do pile your plate at the buffet and drink too many sweet or alcoholic drinks, this doesn’t mean that you should let all restraint go and continue to indulge for weeks.  Stick to your normal eating and activity routine when you’re not out and about.  In this way you’ll avoid the ‘all or nothing’ approach and the indulgences will be aberrations, not your holiday routine.

Smoking rates at an all time low


Australians are lighting up in fewer numbers than ever before, and the number of daily smokers has almost halved over the past two decades, a new report into cigarette smoking reveals. Approximately only 13% of Australians are daily smokers which is a 3% decrease since 2010.  Multiple factors have assisted in this reduction, ranging from the tax increase, plain packaging of cigarettes and further campaigning. Further details on the article can be found here

The Monash Smoke-Free Initiative supports staff and students wishing to kick the habit.  If you would like to enter 2017 with a fresh start and would like to quit smoking, please register your interest here

Step into Summer and keep in shape

Its almost holiday time and what a great time to ramp up your daily exercise regime.

Not only will you increase your fitness, but you might also stay off those unwanted and unhealthy kilosrunning group

Here are some simple tips to help you along the way:

  • Set up a daily routine and enjoy a regular walk in your local park or around your neighbourhood
  • Form a walking group
  • Grab your family and friends, pack a picnic and the cricket set and pop down to one of the many picturesque parks and gardens around Melbourne and Victoria
  • Arrange family activities that involve exercise like going for a swim, or hike
  • Sign up to a fun activity like dancing or zumba

For a range of activities to keep you moving, click here.

Monash Sport News, Events and Offers

New Group Fitness Studio at Clayton!

As part of our continued intention of providing quality exercise facilities for our members, the Group Fitness Studio at Clayton will be undergoing a full refurbishment! Read more about its upgraded features and the summer group fitness timetable here.

Summer Group Fitness Timetable Now Available!

FruitAddicts fruit box

Grab your copy from the Service Desk or on our website here, and check out the new classes!

Facility Improvements at Peninsula campus

FruitAddicts fruit box

Throughout November to January, the Peninsula campus Regional Hockey Pitch Facility will undergo a full pitch resurfacing. This project will coincide with the university’s recent plans to grow and develop the Peninsula campus, offering a high quality experience for student and staff with state of the art facilities

Sumo Salad Heading to Clayton Campus

FruitAddicts fruit boxFruitAddicts fruit box

The Monash Sport Clayton cafe area is about to undergo a full refurbishment, with Sumo Salad joining us too! See more images on what the new cafe area will look like here.

New Fitness Equipment Coming in The New Year!

FruitAddicts fruit box

Ever wanted to connect the fitness apps on your phone to a treadmill while you workout? We have state of the art equipment on the way which will allow you to do just that. Read more.

Monash Tan Track is Now Open!

Make the most of the sunny weather and take a walk or jog around the Monash Tan Track at Clayton campus, just behind Monash Sport at Clayton campsus. A great option to get out of the office during lunch time!

Video: Monash Sport – Active bodies, vibrant minds

View this short video to see how we want to help you to maintain an active body and a vibrant mind.

Monash Sport Activewear!

FruitAddicts fruit box

We have new merchandise on sale now! Singlets, t-shirts, shorts, gym bags, towels, drink bottles and hoodies are all available from the Monash Sport Clayton Service Desk. Members can have a 10% discount on all apparel items, make sure you don’t miss out! – Singlets $25 – T-Shirts $25 – Shorts $35 – Gym Bags $30 – Towels $10 – Drink Bottles $14 – Hoodies $55

TeamMONASH Events and News

Monash Student Triumphant After FINA World Cup

Men and Women's Cross Country

After missing out on the Olympics by 0.4 of a second, Monash University Medicine student Jack Gerrard went into the FINA Swimming World Cups in Europe and the Middle East with a point to prove. And he proved it, after coming home with 2 Silver Medals, 5 Bronze Medals and 2 Personal Bests.
With the World Championships coming up, Jack’s World Rankings currently stand at 12th in the 200m Freestyle, 14th in the 100m Freestyle and 20th in the 200m Backstroke. Read more here:
After missing out on the Olympics by 0.4 of a second, Monash University Medicine student Jack Gerrard went into the FINA Swimming World Cups in Europe and the Middle East with a point to prove. And he proved it, after coming home with 2 Silver Medals, 5 Bronze Medals and 2 Personal Bests.
With the World Championships coming up, Jack’s World Rankings currently stand at 12th in the 200m Freestyle, 14th in the 100m Freestyle and 20th in the 200m Backstroke. Read more here.

AFL Women’s Draft

Men and Women's Cross Country

7 Monash University students and alumni were drafted in the Inaugural 2017 AFL Women’s Draft.

Lauren Pearce (BNurs 2013-2015) and Pepa Randall (BA 2016-current) were drafted to Melbourne.

Kate Gillespie-Jones (BSc, BSc(Hons), PhD Med 2010-current), Alison Downie (BSc 2003-2007) and Katie Loynes (BSport&OutRec/BEd 2006-2009) were drafted to Carlton.

Jess Gardner (BBusCom 2006-2008) was drafted to the Western Bulldogs.

Alicia Eva (BA 2010-2012) was drafted to Collingwood.

Melbourne Marathon

Over 500 Monash University athletes ran in the 2016 Melbourne Marathon Festival. Team Monash was the highest performing university team in both the Marathon and Half Marathon events. Great job Team!

Men and Women's Cross Country

Around the Bay

Our riders and support crew again took part in the Around the Bay in a Day bicycle event. They braved the weather to cycle around Port Phillip Bay and won the Largest University Trophy!

Victorian Vipers

The Victorian Vipers just won the 2016 Australian Hockey League. Making Victoria the National Champions for the first time since 1998, ending an 18 year draught! 
The Victorian Vipers squad includes 3 Monash University students: Will Gilmour (BBus), Stephen Gale (BCom) and James Knee (BCom/BE). Congrats to Will, Stephen and James on their win.

Sarah Lochner

Monash University Education student, Sarah Lochner, was part of the Australian team that won 4th overall at the World University Waterski Championships in Japan!

Read more here

Employee benefits and discounts

Departure Lounge

Departure Lounge offers discounted rates at selected Peppers, Mantra and BreakFree properties throughout Australia and New Zealand. These rates can be booked up to 12 months in advance. Get the most out of discounted rates by booking one month in advance for a minimum of three nights.

Need a holiday? Join the Travel Club

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..

Discounts on Magazines

Magshop (ACP Magazines) offers a 10% discount on titles such as APC, Australia PC User, Australian Geographic, Cosmo, Money, Motor, Wheels and more.

Other discounts available to staff

  • Green Thumbs Gift- 10% discount on flowering plants and herbs
  • Lite n’ Easy – 7 day meal pack discount
  • Hot Air Ballooning-15% discount

Visit employee benefits and discounts for staff for more information

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