- \n
- Wellbeing events and news<\/strong><\/a>
\n<\/strong><\/li>\n- Monash Sport news and offers<\/a><\/strong><\/li>\n
- TeamMONASH news<\/a><\/strong><\/li>\n
- Employee benefits and discounts<\/strong><\/a><\/li>\n<\/ul>\n
<\/a><\/a><\/h3>\n
Wellbeing Events and News<\/h2>\n
Register now for the 10,000 Steps Challenge 2014: <\/span>Eat well, be active, stay healthy<\/em><\/h3>\n
Fancy a virtual trek around Malaysia?\u00a0 Then register TODAY<\/a><\/strong> for the 2014 Monash 10,000<\/p>\n
![\"10000](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2014\/08\/10000-steps-logo.jpg\")
<\/em><\/h3>\nSteps Challenge:\u00a0 Eat well, be active, stay healthy!<\/em><\/p>\n
This year\u2019s 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.\u00a0 The challenge is open to Monash University students and staff and their family and friends and runs from 27 October to 23 November.<\/p>\n
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.<\/p>\n
Key dates:<\/strong><\/p>\n
- \n
- Register for this event from 22 September – 10 October<\/strong><\/li>\n
- Captains collect team t-shirts and pedometers 13\u201324 October<\/strong><\/li>\n
- Walk in the 10,000 Steps Challenge from 27 October – 23 November<\/strong><\/li>\n
- Take part in the Global Walk\/Run on the first day of the challenge 27 October<\/strong><\/li>\n
- Take part in the Celebration event on the 26 November<\/strong><\/li>\n<\/ul>\n
So, get your team together and register TODAY<\/a><\/strong>!<\/p>\n
Join in the Monash Global Walk\/Run
![\"global-walk\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2014\/09\/global-walk.jpg\")
<\/h3>\nThe 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.<\/strong><\/p>\n
The event, which encourages staff to take a step toward better health is going global with our international campuses also joining in.<\/p>\n
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.\u00a0 As an added bonus,\u00a0 there will also be some great prizes.<\/p>\n
To register: <\/strong> Global Walk\/Run<\/a><\/p>\n
<\/a><\/h3>\n
Lets make a difference<\/h3>\n
Monash staff and students will hav
![\"red](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2013\/10\/red-cross-blood.jpg\")
e 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.<\/p>\nTo make your appointment please call 13 14 95.\u00a0 Bookings essential.<\/strong><\/p>\n
<\/a><\/h3>\n
Mental Health Week 6-10 October
\n<\/strong><\/h3>\nMonash staff and students are invited to participate in a range of free on campus events, including:<\/p>\n
![\"mhweek-1\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2014\/08\/mhweek-1.jpg\")
<\/strong><\/h3>\nSpecial events<\/strong><\/p>\n
- \n
- Mindfulness documentary screening premiere
\nFeaturing: Dr Craig Hassed <\/em>
\nClick here to Register<\/a><\/li>\n- My Struggle
\nGuest speaker \u2013 Heath Black, AFL Footballer <\/em>
\nFormer AFL player, Heath Black talks about his battle with Bipolar II and Adult ADHD.\u00a0 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.
\nClick here to Register<\/a><\/li>\n<\/ul>\n- \n
- Understanding Eating Disorders
\nGuest Speaker – Rachelle Allen, Eating Disorders Australia<\/em>
\nEating disorders don\u2019t 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\u2019s life and are potentially life threatening. Recovery is possible, but support is critical.
\nClick here to Register<\/a><\/li>\n<\/ul>\nOther events include workshops and professional development, mindfulness and Monash Sport classes.<\/p>\n
Find out what\u2019s happening at your campus<\/a><\/strong><\/p>\n
Register for events<\/a><\/strong><\/p>\n
Mental Health Week is a joint initiative delivered by\u00a0Counselling and Mental Health Programs<\/a>,\u00a0Wellbeing at Monash<\/a> and\u00a0Monash Sport<\/a>.<\/p>\n
<\/a><\/h3>\n
Get your kids walking to sc
![\"WalkToSchool](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2014\/09\/WalkToSchool-Logo-A.jpg\")
hool in October and build heathy habits for life!<\/h3>\nDid 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.<\/p>\n
A fun, free and easy way for you and your children to get active in October is to join VicHealth\u2019s Walk to School. As well as the health benefits, regularly walking to and from school can help develop children\u2019s social skills and knowledge of road safety, and improve their self-confidence and independence.<\/p>\n
Parents will also benefit. More than two-thirds of Australian adults get no, or very little, exercise.\u00a0 So getting active as a family will improve everyone\u2019s health.\u00a0 Walking to and from school also means more time to chat with your kids, and gives you a break from traffic congestion.<\/p>\n
Visit the Walk to School <\/a>website to check if your child\u2019s school is registered, or register your child online<\/a>. 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.<\/p>\n
This will also prepare you for your participation in the 10,000 Steps Challenge<\/a>!<\/p>\n
<\/a><\/h3>\n
Monash Supports National Ride to Work Day
![\"rtw\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2014\/09\/rtw1.jpg\")
<\/h3>\nAs part of National Ride to Work Day on Wednesday 16th October, Monash is holding its own \u2018Ride to Monash\u2019<\/em> celebrations!<\/p>\n
At Clayton ride by the Bike Arrival Station between 8am and 10am or at Caulfield the Central Common between 12pm \u2013 1:30pm.\u00a0 Bring your bike helmet, and grab a free treat including; fruit, muffins or cupcakes, puncture repair key and water bottle.\u00a0 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!<\/p>\n
Events will also be held at Peninsula Campus and The Alfred.\u00a0 If you would like to see better riding facilities around Melbourne be sure to register your participation with Bicycle Network Victoria<\/a><\/p>\n
<\/a>Healthy recipes on the menu<\/span><\/h3>\n
Never know what to cook for dinner or make for snacks?\u00a0 Want to learn more about how to <\/span>
![\"lambsalad\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2014\/09\/lambsalad.jpg\")
<\/a><\/span>make healthy and tasty meals and snacks for you and your family?\u00a0 Well why not try this great Spiced Lamb Salad. <\/a> <\/span><\/p>\nSimply like<\/a> our facebook page to keep yourself up-to-date with all our great recipes and what’s new in wellbeing.<\/span><\/p>\n
<\/span>If you don’t have facebook, don’t despair, all recipes will also be posted on our Healthy Recipes<\/a> <\/em>webpage.<\/em><\/span><\/p>\n
Mindfulness for wellbeing, resilience and performance<\/h3>\n
For staff:<\/em><\/span><\/p>\n
<\/em><\/span>Register to take part in a 3.5 hour Mindfulness Workshop through. The workshop will explore:<\/p>\n
- \n
- the science, principles and practice of mindfulness<\/li>\n
- its applications in areas including wellbeing, mental health, and resilience<\/li>\n
- its role in leadership development<\/li>\n
- the capacity of mindfulness to enhance information processing, decision making and performance.<\/li>\n<\/ol>\n
Workshops are available in November. Register online<\/a>.<\/p>\n
For Supervisors:<\/em><\/span><\/p>\n
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.<\/p>\n
The mindfulness program for supervisors is available online.<\/a><\/p>\n
<\/a> Want to get fit on campus?
![\"swap-cover-2014\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2014\/03\/swap-cover-2014.jpg\")
<\/h3>\nWant to get fit and look great for summer?\u00a0 Well, why not grab your colleagues and join one of our many SWAP programs.
\n<\/span><\/p>\nStaff Wellbeing and Activity Programs (SWAP)\u00a0 are currently offering 6 and 8 week pilates and yoga programs at Caulfield and boxing, pilates, yoga and zumba at Clayton campus. <\/span>Its a simple process to join, just register and pay, and you could be on your way to getting fit and feeling great.<\/span><\/span><\/p>\n
Remember to check though if\u00a0 your faculty or department has organised a separate program for your area and whether you get a faculty subsidy.<\/strong><\/em>
\n<\/span><\/span><\/p>\n<\/span> <\/span>Click here <\/a>for further information.<\/em><\/span><\/p>\n
Monash Sport news and offers<\/h2>\n
<\/a><\/h3>\n
Caulfield Change Room Refurbishment Project<\/h3>\n
![\"bathroom\"](\"http:\/\/1.bp.blogspot.com\/-GmUbiJV51tc\/U98dCKXf8dI\/AAAAAAAAAsM\/WllKCSnFX7k\/s1600\/bathrooms.jpg\")
\nFrom 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.<\/p>\nMembers 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.<\/p>\n
Available Showers on Caulfield Campus
\nDuring renovations on Building S change rooms please note alternate shower facilities on campus:
\nShower Locations: Building \/ Level \/ Room
\nA \/ 1 \/ Male & Female Toilets
\nB \/ 6 \/ Female Toilets & B \/ 7 \/ Male Toilets
\nF \/ 6 \/ Male Toilets
\nH \/ 1 \/ Male Toilets & H \/ 2 \/ Male & Female Toilets<\/p>\nPlease see our blog for more information.<\/a><\/p>\n
<\/a><\/h3>\n
Exercise Tip – The Importance of Core Exercises<\/h3>\n
![\"warming](\"http:\/\/www.active.com\/Assets\/Running\/Warming-Up.jpg\")
<\/p>\nA 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\u2019s 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.<\/span><\/p>\n
\nTips to a stronger core;<\/strong><\/span>
\n1. <\/span>Adding a BodyBalance, Abs, THT, Pilates, or Yoga Class to your workout routine is a great way to improve your core.<\/span><\/span>
\n2. <\/span> Remember your core is just like every other muscle in your body, they need sets and reps.
\n<\/span><\/span>3.<\/span> <\/span>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.<\/span><\/p>\n
\n<\/span><\/p>\n<\/a><\/h3>\n
Nutrition tip of the month – How often should I eat?<\/h3>\n
Nutrition Tip – Proteins are the key to satiety<\/div>\nDo you ever have one of those days where it doesn\u2019t matter what you eat you\u2019re still hungry? Try eating some protein!<\/div>\nWe 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).<\/div>\nVarious 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.<\/div>\nFoods 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.<\/div>\nAs personal trainers we often get asked \u201cHow much should I eat to lose weight?\u201d \u00a0Unfortunately there is no simple answer as each person\u2019s energy needs are different. \u00a0What we can tell you is to eat smaller meals more often, every 2-3 hours starting with breakfast. \u00a0A healthy breakfast will get your metabolism revving and eating every 2-3 hours will keep it revving throughout the day. \u00a0Each 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). \u00a0Aim for 5-6 small meals a day instead of 3 large meals, and give your metabolism a boost!<\/p>\n
<\/a><\/h3>\n
Footy Colours Day Wrap up<\/h3>\n
![\"footy\"](\"https:\/\/fbcdn-sphotos-e-a.akamaihd.net\/hphotos-ak-xfa1\/v\/t1.0-9\/10646666_10152481597528292_780118818040203133_n.jpg?oh=65d36e7706834ef1bd5922786ec9d0f1&oe=54B70F2C&__gda__=1422172583_96d3af0306a57ab852be2dcc737b5c34\")
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.<\/p>\nThe 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<\/a>.
\nAs 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.<\/p>\nMonash Sport looks forward to hosting the next event like it – see you there!<\/p>\n
See all our official photos on our Facebook here<\/a>!<\/p>\n
<\/a><\/h3>\n
Les Mills Launch Classes + Body Attack Fundraiser!<\/h3>\n
![\"footy\"](\"http:\/\/2.bp.blogspot.com\/-uXMAjYAVS1E\/VCTXnhlVg6I\/AAAAAAAAAxo\/C7_9LxV8k7s\/s1600\/Portrait_BODYCOMBAT.jpg\")
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! \u00a0Learn everything at the same time as everyone else!<\/p>\nCLAYTON CAMPUS:<\/strong><\/p>\n
Tuesday 7 Oct – 5.30pm, Body Combat & 6.30pm, Body Pump<\/p>\n
Wednesday 8 Oct – 6.30pm, Body Attack<\/p>\n
CAULFIELD CAMPUS:<\/strong><\/p>\n
Monday 6 Oct – 6.30pm, Body Pump<\/p>\n
PENINSULA CAMPUS<\/strong><\/p>\n
Tuesday 7 Oct – 5.30pm, Body Balance<\/p>\n
Wednesday 8 Oct – 5.30pm, Body Pump<\/p>\n
Each launch at Monash Sport is themed! This launch, come dressed in your brightest fluro gear!<\/p>\n
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.<\/strong><\/p>\n
<\/strong><\/p>\n
<\/a><\/p>\n
TeamMONASH news<\/h2>\n
<\/a> TeamMONASH at the Australian University Games (AUG)<\/h3>\n
![\"aug\"](\"http:\/\/1.bp.blogspot.com\/-FEMrG8wE-N8\/VCqka9JuK3I\/AAAAAAAAAOc\/U63ZG1x4ZHQ\/s1600\/lawn%2Bballs%2Bblog.PNG\")
<\/p>\nTeamMONASH is off to the fantastic start at the Australian University Games (AUGs), a week long competition running 28 September to 3 October in Sydney.<\/p>\n
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\u2019s, and tennis.o<\/p>\n
Team Captains, Andrew Sanders and Lucy Dawson, wish to improve Monash University\u2019s silver medal finish in 2013 and encourage TeamMONASH to do even better and bring home the gold in 2014.<\/p>\n
“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.”<\/p>\n
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.<\/p>\n
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.<\/p>\n
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!”<\/p>\n
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.<\/p>\n“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.<\/p>\n
The Man\u2019s 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.<\/p>\n
The University which wins the most gold medals in the sports overall will take home the winner\u2019s trophy for their university.<\/p>\n
Finals for the over 30 sports being played will be held over the last two days of competition.<\/p>\n
<\/a>Participate in the annual Chancellor’s Cup Golf Day<\/h3>\n
![\"golf\"](\"http:\/\/monash.edu\/teammonash\/assets\/images\/golf-day2.jpg\")
\nThe Chancellor\u2019s 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)<\/a>, and Monash University affiliated sporting clubs.
\nDate: <\/strong>Friday 14 November 2014
\nVenue: <\/strong>Sandhurst Golf Club, Sandhurst Boulevard, Sandhurst
\nTimes: <\/strong>Registration from 12pm | Shot Gun tee off at 1.30pm | BBQ from 5pm. Formalities concluding at 6.30pm.
\nFormat: <\/strong> Ambrose, 18 Holes
\nNovelty Holes and Competitions: <\/strong>to be held at every 2nd hole.<\/p>\nFor more information, please see our website.<\/a><\/p>\n
<\/a><\/h3>\n
Support a Good Cause and Go Around the Bay<\/h3>\n
![\"cycling\"](\"https:\/\/scontent-a-sea.xx.fbcdn.net\/hphotos-frc3\/v\/t1.0-9\/p480x480\/1001579_578653848867130_338486921_n.jpg?oh=5687700132990db4fe9fb8bbeb75f51a&oe=5477B74F\")
\n“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.<\/p>\nThis year’s ride options include:<\/strong>
\nThe Scenic Bay ride 50km
\nThe Classic 100km
\n135km Geelong to Melbourne (via Sorrento)
\nATB Challenge 210km (4 route options)
\nThe Legend 250km<\/p>\nTeamMONASH\u2122 will be supporting entrants in each these five ride distances, with particular emphasis on assisting 50km Bay ride and 100km entrants.<\/p>\n
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:
\n
\nSunday, 6 July
\nSunday, 3 August
\nSunday, 7 September
\nSunday, 5 October<\/strong><\/p>\nThese 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.<\/p>\n
Please see our website for more information.<\/a><\/p>\n
<\/a><\/h3>\n
Melbourne Marathon – participate with TeamMONASH!<\/h3>\n
![\"running\"](\"http:\/\/images.theage.com.au\/2009\/10\/11\/783370\/Marathon-420x0.jpg\")
\nThe 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).<\/p>\nEvent date:<\/strong> Sunday 12 October, 2014<\/p>\n
Before and after the event you can ‘hang out’ with other TeamMONASH\u2122 participants in our marquee which also offers face painting and a free massage service provided by Recover Sports Medicine. TeamMONASH\u2122 has entered a team in the Melbourne Marathon every year since 2006.<\/p>\n
To register or for more information, please see our website.<\/a><\/p>\n
<\/strong><\/p>\n
<\/a><\/h3>\n
Employee benefits and discounts<\/h2>\n
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<\/a><\/p>\n
<\/a><\/h3>\n
Cricket Australia Discounts<\/h3>\n
Cricket Australia now offers ticketing for groups at disc
![\"cricket\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2014\/09\/cricket.jpg\")
ounted prices*; providing a memorable and personalised day at the cricket.\u00a0\u00a0 Visit the one stop shop for a great day out!\u00a0 Seating can be arranged for groups of any size and provide adult and child tickets at discounted prices*<\/p>\nMelbourne Fixtures: <\/strong><\/p>\n
KFC T20 International:<\/p>\n
Fri 7th Nov 7:35pm – Australia vs South Africa<\/p>\n
Carlton Mid One-Day Internationals:<\/strong><\/p>\n
Fri 21st Nov 2:20pm – Australia vs South Africa<\/p>\n
Fri 16th Jan 2:20pm – Australia vs India<\/p>\n
Commonwealth Bank Test:<\/strong><\/p>\n
Fri 26th – Tues 30th Dec 10:30am – Australia vs India<\/p>\n
For further information please contact John Goodson at Cricket Australia:<\/p>\n
- My Struggle
- Captains collect team t-shirts and pedometers 13\u201324 October<\/strong><\/li>\n
- Monash Sport news and offers<\/a><\/strong><\/li>\n