- \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><\/h3>\n
Wellbeing Events and News<\/h2>\n
<\/a>Get 2015 off to a great start
![\"SWAP](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2015\/01\/SWAP-Image1.jpg\")
<\/h3>\nWant to make a difference to your health in 2015?\u00a0 Why not get the year off to a good start by getting a few of your colleagues together and registering for one of the many wellbeing activities availabe.<\/p>\n
Join a fitness class like boxing, pilates, yoga or zumba or register for a mindfulness or mental health program.\u00a0 There’s so many to choose from.<\/p>\n
With 30, 45, or 60 minute fitness classes priced from just $8.50, 9.50 or 10.50 per person, why not organise a fitness class at a time and venue that suits you and your department by emailing wellbeing@monash.edu<\/a>.\u00a0 Remember though, to<\/strong><\/em> check with your faculty first to see if they have already arranged a program for your area!<\/strong><\/em><\/p>\n
Some general fitness programs have already been scheduled and are open to staff from all areas:<\/p>\n
- \n
- SWAP ID 122015:Clayton 8 week Pilates program 09-02-2015<\/a><\/li>\n
- SWAP ID 132015: Clayton 8 Week Boxing Program 10-02-2015<\/a><\/li>\n
- SWAP ID 142015: Clayton 8 week Yoga\/Pilates\/Tai Chi Mix program 10-02-2015<\/a><\/li>\n
- SWAP ID 152015: Clayton 8 Week Morning Boxing Program 11-02-2015<\/a><\/li>\n
- SWAP ID 162015: Clayton 7 Week Yoga\/Pilates\/Tai Chi Mix Program 13-02-2015<\/a><\/li>\n
- SWAP ID 172015: Clayton 7 Week Zumba Program 13-02-2015<\/a><\/li>\n<\/ul>\n
Click here <\/a>for further information.<\/em><\/p>\n
<\/a>
![\"web-portal\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2015\/02\/web-portal1.jpg\")
Towards smoke-free in 2015<\/em><\/h3>\nTo support the health and wellbeing of its staff, students, and visitors, Monash is continuing its move towards a healthier campus environment with smoking only permitted at designated smoking points<\/a>.<\/p>\n
In 2014, Monash along with other Victorian universities adopted the smoke-free initiative as part of a statewide commitment to healthier campuses.\u00a0 Evidence clearly shows that smoke-free environments increase the rate of quitting and reduce the number of people taking up smoking.<\/p>\n
To support staff and students in their transition to a healthier lifestyle, Monash is actively assisting those who wish to quit or reduce smoking through a range of services provided through University Health Service<\/a>,and Counselling<\/a>.\u00a0 Staff can also attend fully funded QUIT programs at their campus by simply registering their interest<\/a>.\u00a0 A program has been scheduled at Caulfield campus to commence in February.\u00a0 To register for this program, please click here<\/a><\/p>\n
Information on these programs and the smoke-free initiative is available at http:\/\/www.monash.edu.au\/ohs\/wellbeing\/smoke-free\/<\/a><\/span><\/p>\n
The final phase of the smoke-free initiative will be implemented with a smoke-free Monash from January 2016.<\/p>\n
![\"jeanhailles\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2015\/02\/jeanhailles.jpg\")
<\/h3>\n<\/a>Women’s Health:\u00a0 What do you need?<\/h3>\n
\nIf you could find out anything about your health, what would it be?<\/p>\n
We are working hard to fill the gaps in the health care needs of women. Take our short survey and have your say on the topics where you would like more health information.<\/p>\n
The survey will be open until 11 February 2015. http:\/\/svy.mk\/14qXDwv<\/a><\/div>\n
<\/a>Some simple tips for staying in shape in 2015!<\/h3>\n
Here’s some simple ways to get fit and healthy and stay in shape this year!<\/p>\n
- \n
- Set up a daily routine and enjoy a regular walk either at home or work
![\"walking_group\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2015\/01\/walking_group.jpg\")
<\/li>\n - Form a walking group with your friends – its a great way of keeping fit and staying in touch!<\/li>\n
- Get rid of all those Christmas treats<\/li>\n
- Join a social sports activity like tennis, basketball or netball and play regularly<\/li>\n
- Grab your family and friends, pack a picnic and the cricket set and pop down to one
\nof the many picturesque parks and gardens<\/a> around Melbourne and Victoria<\/li>\n- When catching up with family and friends, why not arrange fun activities like going for a walk, hike or swimming?<\/li>\n
- Have some quick and easy light salads for dinner rather than a heavy meal<\/li>\n
- Get your colleagues together and commit to a healthier lunch break by eating healthy and going for a brisk walk.<\/li>\n<\/ul>\n
For a range of activities to keep you moving, click here.<\/a><\/p>\n
<\/a>Host an ‘Afternoon Teal’ <\/strong><\/span>Party this February and Raise Money for Ovarian Cancer
![\"AT\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2015\/02\/AT.jpg\")
<\/h3>\nWhy\u00a0 not bake your favourite cake, brew a pot of tea and host an ‘Afternoon Teal’ <\/strong><\/span>party to raise funds for a great cause! February is Ovarian Cancer Awareness Month<\/a>, aimed at raising awareness of the symptoms, risks and impacts of ovarian cancer. Your ‘Afternoon Teal’ <\/strong><\/span>party will be one of many aimed at raising $500,000 to support work in ovarian cancer awareness, advocacy and research.\u00a0 To register and plan your ‘Afternoon Teal’<\/strong><\/span> click here<\/a>.<\/p>\n
FRUIT<\/a><\/h3>\n
At Monash we encourag
![\"FruitAddicts](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2015\/01\/FruitAddicts-fruit-box.jpg\")
e staff to make the healthy choice when providing food for staff meetings and events. Why not try a delicious box of fruit at your next meeting and event or replace the existing biscuits in your staff room, with fruit.\u00a0 All new customers will enjoy 50% off their first month’s fruit delivery!<\/p>\nWith free delivery to Monash campuses and 10% discount off the following prices, this is a great healthy alternative.<\/p>\n
- \n
- Box of 30 fruit pieces $28<\/li>\n
- Box of 45 fruit pieces $38<\/li>\n
- Box of 60 fruit pieces $48<\/li>\n
- Box of 90 fruit pieces $68<\/li>\n<\/ul>\n
To order contact Steve at FruitAddicts<\/a> or phone 1300 438 378 and quote \u2018Monash Wellbeing\u2019. Payment can be made via cheque, credit card or monthly invoicing.<\/p>\n
<\/a> Lunchtime Weight Watchers Program
\n![\"WeightWatchers2\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2013\/09\/WeightWatchers2.gif\")
<\/h3>\nWeight Watchers is once again being offered on campus during 2015.\u00a0 Staff who enrol will have the convenience of weekly on-campus meetings, to help them achieve their weight loss and lifestyle goals.<\/p>\n
The program will consist of weekly lunchtime meetings over a 13 week period.\u00a0 To register your interest, please click here.<\/em><\/a><\/p>\n
<\/a>Commuting your way to health in 2015
![\"Sustainable](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2015\/01\/Sustainable-Transport_V3.jpg\")
<\/h3>\nHow do you travel to uni? Do you take the bus or the train? Perhaps you bike or walk.<\/p>\n
Whatever the case, your choice of transport could make a real difference to your health.<\/p>\n
According to a recent Melbourne study, your health is affected not just by how you commute, but from where.<\/p>\n
People who used public transport, or drove to the station or bus, they got about half an hour a day incidental exercise, whilst people who walked to the station or the bus, train, or tram, got about 41 minutes a day.\u00a0 Walkers and cyclists, averaged about 38 minutes a day.<\/p>\n
So next time your thinking about hopping in your car to get to work, why not walk, ride or take public transport and commute your way to a healthier lifestyle!<\/p>\n
For the full story, click here.<\/a><\/p>\n
![\"mental](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2012\/11\/mental-health-relaxing.jpg\")
Mindfulness for wellbeing, resilience and performance<\/span><\/h3>\n<\/a><\/em><\/span>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
Register online<\/a>.<\/p>\n
<\/a>For Supervisors:<\/strong><\/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
Up to one in 10 Australian women will experience depression during pregnancy. This increases to one in seven in the year following birth. Anxiety is thought to be even more common. We can all play a vital role in supporting expecting and new parents.<\/p>\n
Other programs available include:<\/p>\n
- \n
- Safetalk<\/a><\/li>\n
- Mental Health First Aid Training<\/a><\/li>\n<\/ul>\n
![\"Cigarettes\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2014\/11\/quitsmoking.jpg\")
QUIT Program<\/h3>\nThe Fresh Start program is a supported program that helps to boost confidence to quit smoking, as well as provides resources, strategies and information to participants about quitting smoking and how to stay quit!\u00a0 Programs have already been held across Clayton and Caulfield Campuses with further sessions to be offered.<\/p>\n
To assist those smokers who wish to kick the habit\u00a0 a 4 week program consisting of two sessions per week, will be held at the Caulfield Campus on 9,12,16,19,23,26 February and 2,12 March between 12-1pm.<\/p>\n
To register for the program, please click here<\/a>.<\/p>\n
Monash Sport news and offers<\/h2>\n
<\/a>12 Hour Pass Sale now on at Clayton<\/span><\/h3>\n
![\"pool\"](\"https:\/\/gallery.mailchimp.com\/8109138b3854af10c59207d0e\/images\/117a8d18-1eb1-42ba-8fc6-47161eccf46b.jpg\")
<\/p>\nTo celebrate the 2015 Australian Open, when you purchase a 12 hour pass, Monash Sport will serve you three hours for free!<\/p>\n
On sale for a limited time only at Clayton.<\/p>\n
Tennis, badminton, squash and table tennis only. Head over to the Clayton Service Desk to purchase your pass today.<\/p>\n
<\/a><\/h3>\n
Exercise Tip – Summer Exercise<\/h3>\n
![\"warming](\"http:\/\/images.idiva.com\/media\/healthmeup\/photogallery\/2011\/Aug\/hiitcoverg_600x450.jpg\")
<\/p>\nThe primary outcome from your exercise session is to cause a metabolic shift and therefore increase your basal metabolic rate after your session. What this means is that if you work hard in the gym you\u2019ll still be reaping the benefits for up to 3 days later!<\/span><\/div>\nSo, what do you have to do in order to create this effect?<\/span><\/div>\nWell, thanks to many, many studies and a large meta-analysis conducted on the effects of different types of exercise sessions, scientist have, in fact, observed the effects of what the optimal form and combination of training is.<\/span><\/div>\nWhat is optimal?<\/span><\/div>\nOptimal for strength, longevity, fat loss and cardiovascular health. On a scale of \u201cgood, better, best\u201d the following guidelines are considered your best form training in terms of efficiency, time and efficacy.<\/span><\/div>\nSo, what should I do?<\/span><\/div>\nThe ideal combination is to do a 60 minute training session consisting of 40 minutes of strength training followed by 20 minutes of high intensity interval training (HIIT). The idea is to perform compound, full-body training (squats, bench, deadlifts, rows, pull-ups and presses) and go as heavy as you can (mobility and ability depending, as well as ensuring quality of movement supersedes quantity).<\/span><\/div>\nTraining multiple, large muscle groups and lifting heavy weights are extremely effective at increasing your lean body mass, resulting in an increased metabolic rate and increasing fat-burning efficiency. Dozens of studies have investigated the effects of HIIT training and have concluded this far superior than long slow duration endurance exercise or \u2018cardio\u2019.<\/span><\/div>\nUnfortunately, not much fat-burning actually occurs in the gym, suggesting that unless you exercise for 16 hours a day, everyday, the stimulus applied to the body within your session is crucial in achieving in your performance and\/or body composition goals. i.e, \u2018cardio\u2019 doesn\u2019t result in a great enough stress to continue to reap benefits after the exercise bout is completed, whereas resistance training combined with HIIT is the ultimate combination to achieve your desired outcomes.<\/span><\/div>\nSo, how do I HIIT?<\/span><\/div>\nIt\u2019s simple, although not easy, choose an ergometer (rower, bike, x-trainer, etc\u2026) and alternate between harder and easy efforts. For most, a 1:1 ratio is a good starting point, i.e: 30 seconds fast, followed by 30 seconds slow, repeated 8-15 times.<\/span><\/div>\nOptimal performance and outcomes are achieved through the balance of training and recovery, therefore these recommendations are suggested to be employed up to three times in any given week, allowing sufficient recovery time in between sessions.<\/span><\/div>\nExercise in hot weather can often be a daunting task. Overexerting yourself in the heat can lead to heat stress, heat stroke or other complications.<\/p>\n
However, just because the hot weather is finally upon us, doesn\u2019t mean it\u2019s time to stop exercising regularly. In the hot weather, it\u2019s important to exercise smart, not less.<\/p>\n
Below are six handy tips to help you get the most out of your summer workout.<\/strong><\/p>\n
Exercise smarter \u2013<\/strong> avoid working out during the hottest parts of the day, preferably exercising when the sun\u2019s heat is minimal \u2013 early in the morning or in the evening. Always keep in mind other fitness options \u2013 visiting our indoor fitness centre, or going for a cool dip in the Doug Ellis Swimming Pool.<\/p>\n
Hydration \u2013 <\/strong>drinking water during a workout in summer is vital to keep you going. Drink plenty of fluids before, during and after physical activity. Avoid alcohol and caffeinated beverages as they will de-hydrate you.<\/p>\n
Know your limits \u2013 <\/strong>know the signs of danger and know your own limits. If you\u2019re feeling the effects of the heat while working out, stop, seek refuge in the shade and rehydrate.<\/p>\n
Find a friend \u2013<\/strong> If you are able to, team up with a friend of family member. You\u2019ll be safer if one of you does experience heat stroke, plus it is more fun and having another person will add extra motivation.<\/p>\n
Ease into the weather \u2013<\/strong> let your body adjust to working out in hotter weather. If a day is hotter than what you\u2019re used to working out in, start off slow and build back up to your regular workout.<\/p>\n
Dress to impress \u2013<\/strong> wear lightweight clothing with breathable fabrics. Avoid dark coloured clothing; instead opt for something white or similarly light-coloured. Hats are always a good idea to keep the sun off your head. Always remember to wear sunscreen if you\u2019re heading outside.<\/p>\n
<\/a><\/p>\n
Semester 1 Group Fitness Timetable – coming soon!<\/h3>\n
The Semester 1 Group Fitness Timetable is starting 23 February<\/p>\n
With all your old favorites as well as brand new classes, there is something for everyone on the new timetable. Enjoy the all-new Energise, Core and Abs and Zumba Gold. Keep an eye out around the centre and on our website for the new timetable.<\/p>\n
Group Fitness classes at all campuses are included in all Fitness and Fitness + Aquatic memberships. Not a member? Join today!<\/a> Monash University Staff get a discounted rate.<\/p>\n
<\/a><\/h3>\n
Semester 1 Social Sport Registrations Now Open<\/h3>\n
![\"Peninsula](\"http:\/\/monash.edu\/sport\/assets\/images\/tab1-comps-indoorsoccer.jpg\")
<\/span><\/p>\nSocial Sport registrations are now open at all campuses! Social Sport is a great way for Monash University Staff to stay fit, active and healthy at work.<\/span><\/p>\n
We offer the following competitions:<\/strong><\/span><\/p>\n
\n
- \n
- Women’s and Mixed Netball<\/span><\/li>\n
- Indoor Soccer<\/span><\/li>\n
- Open and Mixed Basketball<\/span><\/li>\n
- Badminton<\/span><\/li>\n
- and Quickfire Sports!<\/span><\/li>\n<\/ul>\n
Click here<\/a> to see the scheduled timetable for semester 1, 2015. Competitions begin the week of March 9 with the season running for approximately 12 game weeks including finals finishing no later than June 4. \u00a0There is no competition during the mid-semester break 6 to 10 April. \u00a0Please note Monday competitions will play on Labour Day March 9.<\/span><\/p>\n
For more information, please read our FAQ’s<\/a>.<\/span><\/p>\n
Places fill up quickly, register your team on our website today!<\/a> <\/span><\/p>\n
<\/a><\/h3>\n
Help Monash Sport Member Sarah Lim Make a Difference<\/h3>\n
It\u2019s not every day that a university student decides to shave all their hair off, but for Monash University student and Monash Sport member, Sarah Lim, the choice to participate in the World\u2019s Greatest Shave wasn\u2019t difficult.<\/p>\n
\u201cMy hair can always grow back, but people\u2019s lives, once they are gone, can never be revived.\u201d<\/p>\n
Sarah will be shaving her head bald with on Tuesday 17 March at the Monash Medical Centre.<\/p>\n
Sarah is a 4th year medical student studying a Bachelor of Medicine and Surgery at Monash University. Spending time at hospitals, as part of her degree, has put her into contact with cancer sufferers.<\/p>\n
Read Sarah’s full story here.<\/a><\/p>\n
Donate to Sarah’s cause here.<\/a><\/p>\n
<\/strong><\/p>\n
<\/a><\/p>\n
TeamMONASH news<\/h2>\n
\n<\/a>Participate in the annual Run for the Kids<\/h3>\n
![\"running\"](\"http:\/\/monash.edu\/teammonash\/assets\/images\/run_for_kids_together.jpg\")
<\/p>\nSupport Royal Children’s Hospital<\/p>\n
Since it began in 2005, Run for the Kids has attracted more than 160,000 participants and raised more than $4.7 million for the Royal Children’s Hospital Good Friday Appeal. Participants can select to compete in either the 5.4km run (Short Course) or the 15.5km run (Long Course). This is the third year running that TeamMONASH has supported this event.<\/p>\n
When:<\/strong> Sunday 22 March, 2015<\/p>\n
Where:<\/strong> Alexandra Avenue<\/p>\n
Registration fees: <\/strong>$48 for short course, $53 for long course<\/p>\n
Options: <\/strong>5.4km, 15.5km<\/p>\n
See our website<\/a> for more information.<\/p>\n
<\/a><\/h3>\n
Volunteer with TeamMONASH<\/h3>\n
![\"Awards\"](\"http:\/\/www.monash.edu\/teammonash\/assets\/images\/staff-volunteering.jpg\")
<\/p>\nVolunteering is a rich and rewarding experience for Monash University Staff.<\/p>\n
As Monash University staff, you are entitled to two paid days<\/strong> per year for approved volunteering. You can step away from the desk and develop your personal and professional skills without compromising your work commitment.<\/p>\n
What you gain from volunteering with TeamMONASH:<\/strong><\/p>\n
- \n
- Make a difference to your university<\/li>\n
- Being an ambassador for with TeamMONASH<\/li>\n
- Receive additional training<\/li>\n
- Entitled two days special paid leave per annum<\/li>\n<\/ul>\n
Am I eligible?<\/strong><\/p>\n
- \n
- If you are fixed-term and continuing staff at Monash University’s Australian campuses<\/li>\n
- The work is undertaken Monday to Friday during business hours<\/li>\n
- The work is not for more than two working days per annum<\/li>\n
- The activity is not considered high-risk and is recognised as beneficial to the community<\/li>\n
- The organisation offering the position is not-for-profit*<\/li>\n<\/ul>\n
See our website for more information.<\/a><\/p>\n
<\/strong><\/p>\n
<\/a> Employee benefits and discounts<\/h3>\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.\u00a0 Read more information in the range of employee benefits and staff discounts<\/a><\/p>\n
![\"medibanksmall\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2014\/03\/medibanksmall.jpg\")
<\/h3>\nJoin Medibank and get one month free !<\/h3>\n
Medibank has a great offer<\/a> for Monash Health:\u00a0\u00a0 Join Corporate hospitals & extras before 28 Feb to receive ONE MONTH FREE.<\/p>\n
Your Medibank consultant is coming to visit the Berwick and Peninsula campuses on 9th<\/sup> February, and the Clayton and Caulfield campuses on 16th<\/sup> February.\u00a0 Click here<\/a> to book your consultation now!<\/p>\n
Monash University has partnered with Medibank to create a special corporate arrangement on health cover for you.\u00a0 For more information, click<\/a> here.<\/p>\n
- Indoor Soccer<\/span><\/li>\n
- Mental Health First Aid Training<\/a><\/li>\n<\/ul>\n
- Safetalk<\/a><\/li>\n
- SWAP ID 132015: Clayton 8 Week Boxing Program 10-02-2015<\/a><\/li>\n
- Monash Sport news and offers<\/a><\/strong><\/li>\n