Read about the latest Wellbeing and Monash Sport events, services and activities. Monash aims to assist staff in achieving a healthy work/life balance using a holistic approach ? mind, body, spirit and the community.
Contact us at wellbeing@monash.edu
In the July edition:
Wellbeing events & news
Monash unites for Men?s Health
Members of the Monash University community across Victoria?joined in the GLOBAL walk/run to support men?s health week. Held on Wednesday 13 June ?more than 600 participants from?Parkville, Gippsland, Berwick, Peninsula, Caulfield and Clayton campuses as well as at the Alfred Hospital and Bendigo Regional Clinical School.
At the Clayton campus, the day also featured a group fitness warm up for participants led by former Olympic Swimmer and BUPA health ambassador Matt Welsh, who re-enforced the message of Andrology Australia to ?get active and talk about men?s health?.
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10,000 Steps Challenge is coming!
Start getting your steps up today, take the stairs instea of the lift, download campus walking maps or schedule a walking meeting today.
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Join the Monash Health Revolution and make a change
Staff are invited to join the health revolution and commit to making a healthy lifestyle change.
The Health Revolution campaign launched by Wellbeing at Monash-OHS and Monash Sport asks staff and students to commit to making a change in one of four key areas: physical activity, mental health, nutrition/food or general health.
The Health Revolution campaign further supports the University?s commitment to providing a healthy workplace and study environment for all staff and students.
For further information and to make your commitment visit the Health Revolution.
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How does your health rate?
The Wellbeing at Monash online portal Wellness Record assesses your current health in order to develop plans that best suit your individual needs.
The Wellness Record gives you a score out of 100 for your current health ? and enables you to return as often as you like to update your information and review your score. It?s great motivation to see just how much you can improve your health!
Register for the online program then complete your wellness record.
You will also be invited to complete a risk assessment survey including: Lung Health Risk, Type 2 Diabetes Risk, Back Care Checklist?or Heart Health
Interactive preventative health
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Choose HealthSmart / EarthSmart for lunch
You can now make a healthy and environmentally sustainable choice when purchasing food from outlets on campus.
The HealthSmart logo on a food item means the item is a healthier food choice, mainly consisting of fresh ingredients and no added salt or sugar and higher nutritional quality.
The EarthSmart logo on a menu means the item is an environmentally sustainable food choice, as well as being good for you.
Look for the HealthSmart or EarthSmart logo at your campus food outlet today!
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Get active in your Monash office!
Now is a great time for your colleagues to get active?and energise their bodies using the Staff Wellbeing and Activity Program (SWAP).
SWAP has been designed to bring on campus activity to your office! With 30, 45?or 60 minute yoga, zumba, boxing and pilates classes from just $8 per person, get your colleagues together and organise a class at a time that suits you!
Staff participation in a SWAP program will contribute to your 30% wellbeing participation KPI.
Download the new SWAP brochure for all pricing and program information.
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Ready to make a change? Join the Get Well Challenge
If you are you ready to make a change to your health and wellbeing, now is the tim
Suitable for beginners and those returning to exercise, the 6 week program will help you to increase your health and fitness by participating in two Get Active sessions per week at lunchtime.
Dates: Program to commence at Clayton the week of 23 July. 45minute Get Active sessions will be held twice a week (Tuesday and Friday, 12.15-1pm).
Cost: $10 per session ($120 payment for 6 week program)
Register your interest: Email wellbeing@monash.edu with Get Well in the subject line, you will then receive more information. You may also register your interest for a program at your campus.?
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Free Mindfulness Program for people with Parkinson?s
Live better with Parkinson?s! Monash University and Parkinson?s Victoria are seeking 60 Volunteers living with Parkinson?s disease.
Volunteers will participate in an ?Essence? mindfulness program, which is free to suitable participants! Essence stands for Education, Stress management, Spirituality (meaning), Exercise, Nutrition, Connectedness (social support) and Environment.
The program will introduce you to simple strategies that can help you live with Parkinson?s disease and be encouraged, but not pressured, to apply aspects of the Essence model that are most relevant to your own life.
Sessions will run for approx. 90 minutes each week over a 6-week period and will be held at multiple locations across eastern Melbourne. Both day and evening sessions will be available.
For more information visit the program website?or contact Brooke Vandenberg 99024920,? brooke.vandenberg@monash.edu
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Tense Up?To Relax!
Want a tried and tested relaxation technique used by everyone from commandos to Olympic athletes? It?s time to try Progressive Muscle Relaxation (PMR).
PMR is a way of recognising tension in your muscles and consciously switching it off. As you release the tension, the pressure in your mind eases simultaneously. Read thet full article on the Wellbeing at Monas online portal
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Enhance your concentration,?peace of mind and knowledge of mental health
Monash offers a range of programs and services for employees, including:
- On campus counselling service available at many campuses
- EAP: External counselling service available free-of-charge to all employees and their immediate family members
- Manager Assist hotline: to help managers and supervisor lead, manage and support their team
- Mental Health First Aid training: learn how to help people in the early stages of mental health problems
- Self help fact sheets: Motivation and procrastination, Memory and concentration, Managing stress, General wellbeing and Dealing with a crisis
- SafeTALK a half-day internationally recognised training program delivered by HR and the Safer Community Team which increases suicide alertness, and helps you become active in preventing suicide and promoting life.?
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Programs and services available at Monash campuses
Parkville
Free Get Active classes including Boxing: Mondays 5pm at Cossar Hall, Boot Camp: Wednesdays 7.30-8.30am, meet at the Flagpole, Mindfulness meditation: Wednesdays 12-12.30pm, pharmaceutics meeting room, Pilates: Thursdays 5pm, Cossar Hall. Enquiries: Contact Michael Jones, Monash Sport x51073
Gippsland
Get out and about at lunchtime and join the Gippsland Walking Group. Monday?s 12.30 ? 1pm, meet at the Knuckle ? 1st floor, outside of eSolutions. Leaders: Shane Paynter, Audra Glavas, Vonnie Boreham
Box Hill
Krunchies Boot Camp, Nelson Rd, opposite Box Hill Hospital. Monday and Wednesday 6-7pm, 6 weeks $129, visit Krunchies for more information
Berwick
Free lunchtime meditation class, Tuesday?s 12.30-1.30pm, Building 930, Health and Wellbeing Hub
Peninsula
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Lunchtime Weight Watchers at Work Program ? commencing at Clayton
Staff the opportunity to enrol in a new Weight Watchers Program. With the convenience of weekly meetings on campus*, you?ll get the guidance that you need to succeed and stay on track to achieve your weight loss and
About the program: The program consists of one weekly lunchtime meeting for 13 weeks, commencing Wednesday 4 July 12-1pm
Cost: $18.90 per session for 13 week program (payment must be made upfront by cash or card at the first meeting). Some private health insurance providers provide a partial refund.
How to register: Send your interest to join a program to wellbeing@monash.edu with WW and your campus in the subject line. 12 participants are required for the program to proceed.
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Competition winners and your chance to win
For your chance to win a Village Cinemas movie ticket tell us what you think of the new layout of the newsletter or provide a suggestion for Wellbeing at Monash or Monash Sport (or any wellbeing service you would like to see) Provide feedback via email wellbeing@monash.edu
Monash Sport news and offers
Monash Games Staff Challenge ? Friday 20 July
The annual Monash Games Staff Challenge offers staff the opportunity to play sport?and have fun with colleagues over a lunch break.? Sports offered include; netball (mixed & women?s), soccer, dodgeball, badminton, basketball and volleyball.
Hurry, registrations close Tuesday 10 July!??For more information or to register contact clarissa.au@monash.edu stating your faculty/department and your preferred sport.
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Customer Satisfaction Survey ? win a $20 Rebel Sport voucher
Would you like?a $20 Rebel Sport gift voucher or a free 1 month membership with Monash Sport? Simply take our short online survey about customer satisfaction for your chance to win!? Complete the survey online?
Exercising with a cold or flu
Exercising with a cold or flu research is limited, but the majority of experts argue that because exercise may help to boost immune function, it?s usually safe to exercise with a cold. However, it is important to listen to your body. If you have asthma and a cold it is not advisable to exercise because it may cause shortness of breath. If your symptoms are from the neck up, meaning you have sniffles, a runny nose, headache and perhaps a very mild cough, it?s probably OK to perform a mild workout. If you have a blocked nose, it can be helpful to inhale the steam from the gym showers to clear out congestion and if you?re well hydrated, exercising can break up your congestion. Monash Sport offers an array of group fitness classes such as Body Balance which combines Yoga, Thai Chi and Pilates to offer you a mild work out that will help you feel centred and calm. For a group fitness timetable or more information, please visit our website.
If you?re symptoms are primarily neck down, that is you?ve got a deep chest cough or a fever of 38.5 or higher, you should make yourself scarce from exercise ?altogether until you feel much better. The only way to fight infection is to let your immune system recover by resting and letting your body recuperate. If you have extreme fatigue, aches, and pains you should give your body a rest. However, it doesn?t mean staying away from the gym. Water therapy in water that is kept at 86 degrees or above can loosen the muscles and as a result reduce some tension. It is important to warm up the joints by water walking, jogging or swimming laps for 7mins before doing any deep stretching. Monash Sport Clayton offers a newly refurbished 25 metre heated pool, in addition, a spa, sauna and steam room. It may also be useful to try out Aqua Zumba, which is currently being trialled for 4 weeks at the Doug Ellis pool in Clayton. Please visit our website for?further information.
If you have a sore throat, this is the first sign that you might have a cold. However, if the severity of your sore throat is mild to moderate you can still exercise. Monash Sport is offering a fun way to exercise by participating in fit camp. This allows you to work together with other like minded individuals to reduce body fat, increase strength, gain muscle tone and increased cardiovascular fitness. If your sore throat is severe then it is best to contact your doctor for further guidance.
And lastly, it is recommended that if you are on bed rest due to a cold or flu, symptoms are the worst during the first 2-3 days of illness and may last up to 5-8 days. But some symptoms such as cough and tiredness can last up to 2 to 3 weeks. Although, every illness is different so it is important to contact your doctor for guidance of when the best time to start exercising again would be.
Social Sport, commencing 6 August
Semester 2 social sport competitions start Monday 6 August. Hurry to get your team together as registration close on?Wednesday 1 August. Social Sport competitions are an affordable way to have fun, keep fit and take a much deserved break! Sports on offer are indoor soccer, basketball, women?s and mixed netball and badminton. For more information, please visit our social sport hub.
Nutrition consultations now available at Caulfield!
Take charge of your health one bite at a time! Our new Nutrition service available at the Caulfield campus is a great simple way to kick start your path to a healthier lifestyle. Accredited Practicing Dietitian (APD) Rebecca Hall will help you achieve your nutrition goals by:
- Creating individualised meal plans
- Coaching you through weight loss
- Healthy eating education
- Management of chronic diseases
To introduce this new service, we are offering a discounted fee as per below. These 30 minute sessions will book out, so get in quick:
- Every Monday from 3:00pm to 6:00pm
- $20.00 for an individual consultation, or
- $10.00 for group bookings (minimum of 4 people)
Call now for an appointment ? 9903 2358 or email: fitness.caulfield@monash.edu
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London Bound!
In the lead up to the 2012 Olympics, Monash Sport is challenging our members to Olympic themed training activities such as 1500m run on the treadmill, 100m swim sprint, hiring out a squash, badminton or tennis court, just to name a few.
Members will go in the draw to win a new iPad for the gold prize, a $200 Rebel sport voucher for silver prize and a one month free membership extension for the bronze prize. For more information visit?the London Bound Challenge
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5 quick and easy tips to get active
With busy lifestyles, many people find it hard to find time to exercise, especially during winter. Here are?5 quick, easy and fun training tips:
1. Walk your dog: According to a new study from the University of California, owners who walk their dog once a day have less body fat, tend to be healthier and? their risk to many cardiovascular illnesses are reduced. So, if you have a dog and you aren?t walking it, ?or if you don?t have a dog, just get out there for a quick walk after work every day!
2. Drive or ride your bike? Put a sticky note on your front door reminding you whether you really need to drive to go buy bread or milk at the local supermarket or drive 3km to a friend?s house when you can ride your bike.
3. Exercise can be fun. Create a sporting team with your friends and register in a social sport competition or join a sporting team. What better way to get fit and increase your endurance then participating in your favourite sport while bonding with friends or team members. It won?t feel like exercise and you?ll be keeping fit and healthy in the meantime. Monash Sport offers a Fitness Connect service, which is a great way to join a team or find someone with similar exercise goals.
4. Listen to music-create a good playlist. Statistics show music can increase your exercise endurance by 15 per cent!
5. Gently stretch while watching your favourite show, do push-ups, sit-ups or lift light weights during the commercial breaks. You will be surprised how many repetitions you can do in the span of just one episode.
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Sport at Monash Calendar
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Conveniently feeding times, dates, locations and web links to everything ?sport at Monash? directly into your Google calendar, the Sport at Monash calendar is perfect for fitting in a planned or spontaneous sport and activity into even the busiest schedule!
?To access the Sport at Monash calendar, login into the my.monash portal, select the Sport at Monash tick box and update your subscription. The Sport at Monash calendar will now appear overlaid on your personal Google calendar.
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Fitness Connect
Fitness Connect is a service which allows users to find and workout with someone of a similar fitness level and ability in exercise and/or sport. Exercising with a friend makes working out more enjoyable with many studies indicating the benefits regarding motivation, support and exercise longevity. The service can be found here.
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Discounts for staff
New salary packaging option?for staff at the Book & Merchandise Shops
From Monday 9 Kuly Monash staff can?now?salary package items at the Book and Merchandise Shops.
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Staff?benefit by receiving a reimbursement of GST paid and can reduce?gross taxable income through salary packaging.
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Items available for?salary packaging?include (but are not limited to) all books, stationary, general gifts, cosmetics, Kodak products, Monash apparel, Oxfam and Fair Trade products. Salary packaging does not apply to services including dry-cleaning and special items such as discount movie tickets and gift vouchers.
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How can I save??For full and part-time Monash University staff earning within the $37,001-$80,000 per annum tax bracket:
- Spend $1,000 at Monash Retail
- GST Reimbursement ? $90.91
- Maximum income tax concession ? $295
- Maximum Saving ? $386.36
For more information, and to collect your free salary packaging booklet and receipt holder, visit the??Monash Retail website.
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BUPA (HBA) health insurance staff discount offer
Monash staff who sign up as a new member with BUPA on the Monash University Corporate Health Plan receive access to a specially designed corporate suite of Health Insurance products.
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These products contain built-in savings that are not available to the general public. Corporate benefits include:
More info: Visit a BUPA Retail Centre or call 1800 649 406 and quote the Monash University corporate group number ? 122265. For detailed pricing information see health insurance discounts.
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Save up to 54% at Peppers, Mantra and BreakFree Resorts
Ready to escape the cold Melbourne winter? Staff have access to the exclusive Departure Lounge with discounted rates at selected Peppers, Mantra and BreakFree properties throughout Australia and New Zealand. Rates are best when searching for 3 night stays.
July?specials:
Save up to 54% off room rates book during July and?travel 1st August?to?31st September! Resorts include:? Magnetic Island, Broadbeach, Port Douglas, Moolooaba, Caloundra, Melbourne and Adelaide
Hervey Bay: Book during July and travel between August and October?a nd?enjoy whale season in Hervey Bay, at either Peppers Pier Resort, Mantra Hervey Bay or BreakFree Great Sandy Straits
To book: Visit Departure Lounge and enter the password: monashstaff
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Doncaster MINI & BMW corporate program
Donaster BMW is delighted to offer Monash staff access to the exclusive corporate program. Benefits include:
Contact: Marior Giannattilio, Corporate Sales Manager, Doncaster BMQ, ph 88480000 or corporate@doncasterbmw.com.au
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Feel back or neck pain?
Free initial visit
Are you suffering from: back pain, neck pain, recurrent headaches or sports injuries? You may benefit from visiting a chiropractor. Azari Chiropractic, located in Mt Waverley (5mins from Clayton campus) is offering staff a free initial visit. Ph: 9802 1112 or visit Azari Chiropractics for further information.
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Lite n? Easy
Lite n? Easy offer a $25 discount off their 7-day meal pack to new customers. Call 131512 and quote ?Monash Uni discount offer?.
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Milk, bread, fruit and vegies delivered to your door
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Dell computer specials
Visit the Dell website and enter the sales code: AUEPP and your organisation name. Use the featured coupon codes to redeem your discount at the checkout. Alternatively, call 1300 730 755.
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10% off magazine subscriptions
APC, Australian PC User, Australian Geographic, Australian Women?s Weekly, Cleo, Cosmo, Empire, Good Health & Medicine, Madison, Money, Motor, Shop Til You Drop, Wheels.
To receive the 10% discount on subscriptions, visit Magshop or order by phone and quote discount code: P10MUNI
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The Convenient Kitchen ? We create, We shop, We deliver!
Travelling soon? Discounted Airport Lounge access
Sign up for a discounted airport lounge
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Other discounts available to Monash staff: ? Avis car rentals ? Hot Air Ballooning Visit discounts for staff for more information
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