- \n
- Wellbeing events and news<\/strong><\/a><\/li>\n
- Monash Sport news and offers<\/a><\/strong><\/li>\n
- TeamMONASH news<\/a><\/strong><\/li>\n
- Employee benefits and discounts<\/a><\/strong><\/li>\n<\/ul>\n
<\/a>\u00a0Join us for the Monash 10,000 Steps Celebration event
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<\/a><\/h3>\nWe hope you are enjoying the 2017 Monash 10,000 Steps Challenge and invite you to be part of the celebration events planned at our various campuses and sites.<\/p>\n
To join in the fun, simply\u00a0register<\/a>\u00a0by no later than Monday, 4th December.\u00a0\u00a0Individual and team awards will be presented at the events and participants will also receive a healthy lunch and go in the draw to win some great prizes.<\/p>\n
We hope you will join us in celebrating the 2017 Monash 10,000 Steps Challenge!<\/p>\n
The MOnash MOvember Team is MOving along!
![\"\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2017\/10\/movember.logo_.1-300x224.jpg\")
<\/a><\/h3>\nThank you to everyone who joined and supported the Monash MOvember Team!<\/p>\n
So far they have raised over $6,000 to support\u00a0\u00a0some of the biggest health issues faced by men: prostate cancer, testicular cancer, and poor mental health.<\/p>\n
They are not far from their goal, so if you would like to support your colleagues and help support men dying young, then click here<\/a>\u00a0to donate. Every donation counts, big or small you can show you support.<\/p>\n
Or why not lend your support to the cause by purchasing a Monash\/Movember branded Keep-Cup from the Monash Bookshop and the Monash Merchant? Not only will you be supporting men’s health issues, but you can\u00a0help to fight the #WarOnWaste.<\/p>\n
<\/a>\u00a0Step into Summer and keep in shape<\/h3>\n
Its almost holiday time and what a great time to ramp up your daily exercise regime.
![\"running](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2016\/11\/running-group2.jpg\")
<\/p>\nThe summer series SWAP classes for 2018 will be available from 1 December at the wellbeing website<\/a>.<\/p>\n
Not only will you increase your fitness, but you might also keep off those unwanted and unhealthy kilos<\/p>\n
Here are some simple tips to help you along the way:<\/p>\n
- \n
- Set up a daily routine and enjoy a regular walk in your local park or around your neighbourhood<\/li>\n
- Form a walking group<\/li>\n
- Grab your family and friends, pack a picnic and the cricket set and pop down to one of the many picturesque\u00a0parks and gardens<\/a>\u00a0around Melbourne and Victoria<\/li>\n
- Arrange family activities that involve exercise like going for a swim, or hike<\/li>\n
- Sign up to a fun activity like dancing or zumba<\/li>\n<\/ul>\n
<\/a>Monash White Ribbon Day- November 25th
![\"\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2015\/08\/whiteribbonday.jpg\")
<\/a><\/h3>\n25 November is the International Day for the Elimination of Violence Against Women, also known as White Ribbon Day. This year, White Ribbon has a special kit you can download to equip you with the knowledge and skills to help prevent violence against women. The key themes are STOP: See, Talk, Offer Support, and Prevent.<\/p>\n
Click here to download your STOP Kit<\/a><\/p>\n
Mindful\u00a0Relationships\u00a0
![\"\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2017\/04\/Mindfulness2017-300x240.jpg\")
<\/a><\/h3>\nThis 6-week course focuses on\u00a0improving self awareness and communication, resolving conflict and cultivating intimacy, love and compassion.<\/p>\n
It will teach you\u00a0how to establish\u00a0a daily mindfulness meditation practice, beginning with a sustainable amount (10 minutes a day) and building from there. It will also\u00a0teach you how to apply mindfulness in your life to:<\/p>\n
- \n
- Be more present with\u00a0yourself and others<\/li>\n
- Develop self compassion and emotional resilience<\/li>\n
- Increase self awareness<\/li>\n
- Communicate more effectively<\/li>\n
- Resolve conflict<\/li>\n
- Develop lovingkindness (unconditional friendliness) and compassion<\/li>\n<\/ul>\n
The course will start on 30th of January 2018 at the Clayton campus, to register please click here<\/a><\/p>\n
<\/a>The Wellbeing at Monash Team and OHS aid the cancer fight
![\"\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2017\/11\/Wonder-Women-Walkers-300x225.jpg\")
<\/a><\/h3>\n18 Wonder Women Walkers<\/em> walked from Safety\u00a0Beach Yacht Club to the Sorrento Hotel on Sunday 29 October, to raise more than $6200 for the Ovarian Cancer Research Foundation. Organiser Helen Powell, who was\u00a0diagnosed with ovarian cancer four\u00a0years ago, described the day\u2019s efforts as\u00a0\u201cwonderful\u201d and thanked her co-walkers for participating.<\/p>\n
\u201cThere is no early detection test for\u00a0ovarian cancer which means that the\u00a0disease is, in most cases, not\u00a0 picked up\u00a0until it has spread outside the ovaries,\u201d\u00a0she said.\u00a0\u201cThis is why it has the highest mortality\u00a0rate of all the gynaecological cancers.\u201d\u00a0Ms Powell \u2013 who only had two weeks of\u00a0vague symptoms before being diagnosed\u00a0\u2013 said most women sufferers were\u00a0unaware of their condition until the later\u00a0stages of the disease.\u00a0She said the best way to improve the\u00a0statistics was by raising funds for research\u00a0and changing the odds for all the\u00a0\u201cfriends, sisters, mums and partners\u201d.\u00a0\u201cThe Wonder Woman or man is not just\u00a0the person with the disease but the\u00a0community behind them,\u201d she said.\u00a0 For more information, click here<\/a>.<\/p>\n
<\/a>\u00a0Healthy Holiday Tips<\/h3>\n
![\"christmas-timer\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2016\/11\/christmas-timer.jpg\")
<\/p>\nWith 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!<\/p>\n
1. Beware the buffet<\/em><\/p>\n
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). \u00a0This means we misjudge what we actually need and tend to pile our plates with a selection of everything. \u00a0 Try to load your plate with salads or vegetables first, leaving less room for the fried or creamy. \u00a0Remember that buffets usually include dessert, so eat what you need and leave room for a special treat.<\/p>\n
2. How much is too much?<\/em><\/p>\n
Portion control is difficult to judge, especially at a buffet. \u00a0You don\u2019t 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. \u00a0Try to choose a nice piece of something high kilojoule and really savour it.<\/p>\n
3. Don\u2019t forget to eat\u2026.<\/em><\/p>\n
If you\u2019ve got an evening function to attend, don\u2019t starve yourself all day so you can enjoy the event. \u00a0Being really hungry usually leads to over eating and overcompensating. \u00a0Make sure you eat breakfast and lunch and have a piece of fruit for a morning or afternoon snack so you\u2019re not absolutely starving by the time you walk into the function.<\/p>\n
4. Watch what you drink<\/em><\/p>\n
Increasingly, our employers are advising us to watch what we drink over the festive season, particularly at work functions and this isn\u2019t to limit our calorie intake! \u00a0Drinking alcohol adds extra calories to our diet, increases the likelihood we\u2019ll say something we regret and serves no real nutritional purpose. \u00a0If you do drink alcohol, enjoy a glass or 2 within your limits but leave it at that. \u00a0Your waist line and your brain will thank you for it.<\/p>\n
But it\u2019s not only alcohol. \u00a0Often at social functions, the only non-alcoholic options are soft drinks. \u00a0Instead of soft drink, opt for a soda and fresh lime or a shot of fresh juice with mineral water if you can.<\/p>\n
5. If you\u2019re catering<\/em><\/p>\n
If you\u2019re planning a fancy meal or catering for a crowd, spend time planning the salads as well as the meats. \u00a0 Cater with a variety of delicious fresh vegetable and grain salads \u2013 try freekeh, quinoa or something you\u2019ve never tried before. \u00a0Salads packed with vegetables, nuts, seeds, fresh cheeses make a delicious side dish or hearty meal on their own. \u00a0Dress up the salad with a delicious dressing of lemon juice, olive oil, garlic and fresh cut herbs. \u00a0A flavoured vinegar can add a new dimension too. \u00a0Make sure you add the dressing just before serving so your salad doesn\u2019t go soggy.<\/p>\n
6. Stay on track<\/em><\/p>\n
If you do pile your plate at the buffet and drink too many sweet or alcoholic drinks, this doesn\u2019t mean that you should let all restraint go and continue to indulge for weeks. \u00a0Stick to your normal eating and activity routine when you\u2019re not out and about. \u00a0In this way you\u2019ll avoid the \u2018all or nothing\u2019 approach and the indulgences will be aberrations, not your holiday routine.<\/p>\n
<\/h3>\n
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<\/span><\/h3>\n<\/div>\n\n<\/a>Monash Sport News, Events and Offers<\/h2>\n
Tanya Hetherington drafted to the Greater Western Sydney Giants<\/h3>\n
Following an impressive game in the<\/span> VFL Women’s Grand Final and being named in the<\/span> VFL Women’s Team of the<\/span> year, our very own Tanya Hetherington has been drafted to the<\/span> Greater Western Sydney Giants (GWS) at pick 17.<\/span><\/p>\n
Read more about Tanya on our blog here.<\/a><\/p>\n
25% OFF! End of Semester Merchandise Sale<\/h3>\n
With a new season comes new clothing! All of our Monash Sport branded apparel is now 25% off! This includes our range of hoodies, T-shirts, singlets, shorts, and sport bags. While stocks last only. Available at Monash Sport Clayton Service Desk.
![\"\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2017\/11\/IMG_5882.jpg\")
<\/a><\/p>\n<\/div>\nNovember’s Monthly Personal Challenges<\/h3>\n
In November, our updated Monthly Personal Challenges are as follows:<\/p>\n
- \n
- Dips<\/li>\n
- Dead Hang<\/li>\n
- 4 Minute Time Trial – Skill Mill<\/li>\n<\/ul>\n
Speak to any Health and Fitness Instructor to join and have a chance to win 2 weeks free on your membership. The challenges all have\u00a0instructional videos\u00a0available for them, so take a look and<\/a> get involved.\u00a0<\/a><\/p>\n
New Spin Bikes Arrive at Caulfield<\/h3>\n
![\"\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2017\/11\/New-Spin-Bikes-small-1024x576.jpg\")
<\/p>\nA much-needed upgrade has just arrived at our Caulfield Campus! The Cycle room is now updated with new STAR TRAC NXT bikes. Come along and be the first toride these brand new pieces of equipment!<\/p>\n
<\/p>\n
<\/a>TeamMONASH News<\/h2>\n
Chancellor’s Cup Golf Day Event Wrap Up<\/h3>\n
The goal of the Chancellor\u2019s Cup Golf Day is to raise funds for the Elite Student Performer Scheme (ESPS) as well as Monash-affiliated sporting clubs. This is a wonderful opportunity for Monash alumni and friends to join the University in this endeavour…. more information.<\/a><\/p>\n
![\"\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2017\/11\/23456612_1591654897567015_5160200908389366330_o-1024x683.jpg\")
<\/h3>\nJessica Au, Monash Football’s Finest<\/h3>\n
Monash University\u2019s own Jessica Au is a rare breed, someone who thrives under the glare of bright lights. Jessica is not only an elite soccer player, but also undertaking her Medicine degree… more information.<\/a><\/a><\/p>\n
\n<\/a>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
\n<\/a>RACV Bike Assist<\/h2>\n
RACV are delighted to offer all Monash students and staff 50% off RACV Bike Assist.<\/p>\n
Whether it\u2019s an accident, mechanical issue, puncture or even exhaustion, RACV Bike Assist will come to your aid. In the case of a puncture, an RACV Service Provider will be despatched to get you going again. For everything else, we\u2019ll organise and pay for a Maxi Taxi to take you and your bike to a destination of your choice. (Taxi ride covered up to $50 per incident.) An annual subscription gives you up to 8 call-outs a year so you can go riding anytime and know you\u2019re covered.
![\"\"](\"https:\/\/edit.blogs-monash-edu.salsa.hosting\/timeout-newsletter\/files\/2017\/10\/RAC-19428-Bike-Assist_Banners_270x170_3.jpg\")
<\/a><\/p>\nMonash Students and Staff receive a 50% discount on their first year of RACV Bike Assist.<\/p>\n
Using promo code: MONASH50<\/p>\n
For further information or to claim this offer please visit\u00a0RACV Bike Assist<\/a>\u00a0or by calling RACV on 13 72 28.<\/p>\n
<\/h3>\n
<\/a>Novated Lease<\/h3>\n
Are you in the market for a new car? Need help getting rid of your old one, our novated lease providers are here to help.<\/p>\n
Purchase a new car or second hand car (subject to approval) and salary package through our novated lease providers:<\/p>\n
- \n
- Custom Fleet<\/a><\/li>\n
- Nlc<\/a><\/li>\n<\/ul>\n
Novated Leasing can offer many benefits for staff:<\/p>\n
- \n
- A Novated Lease may be both cost and tax effective. Your salary packaged vehicle costs are paid from your pre-tax income. Paying with pre-tax dollars means that you enjoy a lower rate of tax on the benefit than if you were to pay for the running costs of the vehicle using after tax income.<\/li>\n
- Freedom to select the vehicle of your choice.<\/li>\n
- Lease repayments are fixed for the term of the lease.<\/li>\n
- You can select flexible lease terms from 12 to 60 months (one to five years).<\/li>\n
- Under a Novated Lease, the financier applies an Input Tax Credit (ITC) to remove the GST from the amount financed. This means that your repayments will be lower as you finance a reduced, GST-exclusive amount.<\/li>\n
- Under a salary packaging arrangement all finance and operating costs for the vehicle are known as a “related benefit” and are GST and income tax-exempt.<\/li>\n<\/ul>\n
Further information about our novated lease procedure can be found\u00a0here<\/a>.<\/p>\n
<\/p>\n<\/div>\n
- Nlc<\/a><\/li>\n<\/ul>\n
- Custom Fleet<\/a><\/li>\n
- Monash Sport news and offers<\/a><\/strong><\/li>\n