Stuck in a rut

June 20, 2014

imgresYou’ve taken the plunge; you are working out on a regular basis.  You’ve been more faithful to your workout schedule than any girlfriend/boyfriend in the past.  You are starting notice some changes and then days become weeks, the scales won’t budge you aren’t seeing any changes in your body and your resolve slowly turns to cookie-dough ice cream. You’re at serious risk of becoming another statistic, one more person fallen prey to the dreaded plateau.  Somebody who decides to pack it in, accept life as a couch potato accepting that the only way you’ll ever see your toes again is in mirror.

The human body is a remarkably adaptable instrument. Once it grows accustomed to the initial stimulus of a change in diet and activity level, it may simply submit to the law of diminishing returns, decide to declare a new state of normalcy and effectively put a stop to muscle gain and fat loss.

A plateau has a snowball effect, both mentally and physically. Mentally, you become frustrated, which leads to emotional eating, fatigue and finding excuses not to workout. This either amplifies the plateau or actually causes you to backslide. Physically, if you allow a plateau to negatively impact your mindset, you produce stress, which has many well-documented ill effects on the body, inhibiting the ability to gain muscle and promoting the storage of fat.imgres-1

Plateaus are essentially a form of maintenance—if you run three days a week for the same amount of time you’ll continue to hold your own in terms of health and fitness, for example, but you won’t move forward.

So what do you do now?

  • Build variety into your workout. Change what you do and how you do it. Alter your routine in duration, frequency and intensity. Add more exercise, or different activities, workout at different times.
  • Sometimes less is more. When you hit a plateau, it’s tempting to workout more. You may be overtraining and stalling as a result. Rest is a critical aspect of any fitness regimen.
  • Alter your diet. A change in nutrition can make a difference. Most people go the wrong way, lowering calories, when sometimes raising calories to maintain weight for a week and then dropping them again is all that’s needed.
  • Don’t decrease the amount you eat — food is fuel for the metabolism. Try manipulating your eating routine — have your main meal at noon instead of the evening. Eat several smaller meals rather than three big ones.
  • Stay focused. Write down goals and read them every day. Have an underlying reason to achieve your goals that’s more than a superficial ‘I want to lose weight.’ Focus on overall health.
  • Don’t weigh yourself every day. A static scale over an extended period of time will just increase your frustration and be disheartening over the long run.
  • Consult with a certified professional.  Now may be the time to schedule a session with a personal trainer to help you get back on track.  Perhaps one of the reasons you are stalling is improper technique.

Be successful. Create a vision of where you want to be and stick to it. Set goals, form a plan to attack those goals and consistently take action day after day.  Don’t get frustrated if you don’t advance X amount on a certain day; because it’s the long term plan (and results) that matter.


June 11, 2014

8362330Red River College (RRC), is pleased to announce the hiring of Dan McGregor as the new head coach for the Rebels Women’s Volleyball team.

“We are excited to welcome Dan to the Rebels Athletics program,” said Shane Ray, manager of athletics and recreation services, Red River College. “His proven success at the club, provincial and post-secondary level will be an asset to the program here at Red River College.”

Born in Winnipeg, McGregor graduated from Oak Park High School and subsequently obtained his Bachelor of Commerce (Hons.) degree from the University of Manitoba. McGregor has been coaching since 1997, including coaching junior varsity and varsity boys and girls at Oak Park High School from 1997 to 2008, and Dakota Collegiate in 2013. High School coaching notes include numerous tournament championships and top 10 ranked teams during his time with Oak Park and Dakota.

Recently, McGregor spent two seasons as an assistant coach with the University of Manitoba Bison Women’s volleyball team, and he has also served as head coach of the Manitoba 16 and under provincial teams in 2013 and 2014. He has also successfully coached other age class volleyball teams to provincial medals in multiple seasons.

The Red River Rebels are the varsity sport teams of Red River College, and compete in the Manitoba College Athletic Conference (MCAC). The College fields men and women’s teams in basketball, futsal, soccer and volleyball.

Red River College Rebels Women’s Basketball and Volleyball ID Camps

June 10, 2014

The Red River College Rebels Athletic Department is holding ID Camps for Women’s Basketball and Women’s Volleyball Sunday June 22nd in the North Gym at the Notre Dame Campus.

Women’s Volleyball from 11:00AM-1:00PM

Women’s Basketball from 1:00PM-3:00PM

Athletes entering their Grade 11 and 12 years, or just graduating high school this year are welcome to attend the ID camps, where a variety of drills and various scrimmages will take place. Athletes are welcome to attend both sport ID camps if they wish.

To register please contact:

Rebels Women’s Basketball Coach Jae Pangilinan @ or

Rebels Women’s Volleyball Coach Dan McGregor @

About Rebel Athletics

The Rebels compete in the following sports Basketball(men’s and women’s), Futsal (men’s and women’s), Soccer(men’s and women’s),  and Volleyball(men’s and women’s).  These teams compete in the Manitoba College Athletic Conference(MCAC) in regular and post season play.  Teams also have the opportunity to compete in exhibition play and tournaments in and outside of Canada.

Rebel Athletics measures its success by having its student-athletes and teams develop to their fullest potential and prosper.

For more info, please visit

Team Tryouts for 2014/15 Season

Team Date Time Location


Volleyball –Women’s  Sept. 4-6 7:00pm-9:00pm10:00am-noon 


North Gym on the Notre Dame Campus
Basketball – Women’s  Aug.27-28 6:00pm – 8:00pm6:00pm – 8:00pm North Gym on the Notre Dame Campus

We encourage you to fill out our recruiting form prior to attending the tryouts.

Interested students should bring their student ID’s, proof of health insurance, and appropriate sport clothing to tryouts.

For more information contact Shane Ray at or by phone at 204-632-3030

Jessica Lister Joining the Rebel’s Women’s Soccer Team

June 6, 2014

J  ListerRed River College Women’s Soccer is pleased to announce the commitment of Jessica Lister for the 2014 MCAC season. Jessica played all of her youth soccer with the Tri-S Soccer Club based out of Selkirk, MB. As a youth player Jessica helped her teams qualify for 7 WYSA A-Side Challenge Cup finals, winning four Championships. Her team represented the Interlake in the 2006 MTS Manitoba Summer Games, and in 2011 won the WYSA Golden Boy International Indoor Tournament. Jessica graduated high school from Lord Selkirk Regional Comprehensive Secondary School in 2010, where she was an honour roll student all through high school and starred on the varsity soccer team. She was selected Athlete of the year in grade nine. After youth soccer, Jessica moved into senior women’s soccer with her hometown Tri-S women’s team where she has been playing for three years.

Jessica plays centre midfield. “Jessica comes from an association in Tri-S that is known for its player development and that consistently fields top teams in WYSA,” says Head Coach Doug Lawrie, “I have seen Jessica play on two occasions. She is very comfortable on the ball, distributes it well, and is very capable of putting the ball in the net herself.”

Jessica graduated from the University of Winnipeg in 2014 with her Bachelor of Physical and Health Education and was placed on the Dean’s Honour List. Jessica will be entering the joint UofW/RRC Business/Technology Teacher Education – After Degree program.

30 things to stop doing to yourself

June 5, 2014

stop-signI came across this blog when I was feeling a fair bit of turbulence in my life. I personally was doing great. Everything was in line, I was working at my best, and being my best self which warrants recognition as that’s something I have failed to do in my past, and can image others feeling something similar in their lives. This was affecting my life from the outside and I had the choice to sit there and take it or stand up and step to the side. I had made some tough decisions to try to keep myself on a healthy path but I couldn’t help shake the pain in my heart. Sometimes clarity of the mind doesn’t mean you’ll find peace in the heart right away. Sometimes the aches in the heart are real but just growing pains we must endure for our own personal growth as a person. Every time I look back at times this has been true I can feel peace in my heart now, but wasn’t so in the moment at that time. This blog brings to lights some of those tough self-questions we need to be asking ourselves to see if we are on our true path. So many of the points highlight quite directly some of the fears about myself I had to face and to accept if I was to move forward on my path. Hopefully they can bring some insight onto you as they have re-affirmed in mine.

Check out the blog here;


Mario De Negri

Fitness Coordinator

Spring tune up

May 20, 2014

We never hesitate to spend on vehicle maintenance, from new brakes to oil changes to tunes ups we invest money in our cars every day, month and year.  Yet when we talk about investing in the most important vehicle we own, our body, we hesitate.  Gym memberships are a luxury, and forget about personal training sessions.  Our bodies carry us through life all day – every day.  How we go through life in our body vehicle depends on how well we maintain it. Don’t hesitate – invest in your body.

Bring your body in for a spring tune up and get in top running condition in time for summer. Recreation Services here on campus offers a number of different options from imagespersonal training to lifestyle assessments. Sign up as an individual or with a partner and let us help you get on track to a healthier active lifestyle.

No matter what your age or fitness level, everyone can benefit from a personal trainer at one time or another. Working with a personal trainer, you can achieve your fitness goals – goals as modest as touching your toes again or as ambitious as preparing for a marathon. Each of us is unique; we all have different goals, ambitions and desires. A personal trainer can help you attain your aspirations – how?  Your personal trainer will:

-Assess your current level of fitness

-Listen to you and your goals and then;

-Devise a personal training program to achieve these goals in a safe environment,

-Educate you about the fundamentals as well as the proper and safe use of all the equipment.

-Organize your training sessions according to your schedule

-Continue to encourage and motivate you through creative and fun exercise programming

Life just seems much easier when you are active – and it’s not just the body that benefits from exercise. Exercise triggers chemical changes in the brain that can have a powerful and positive effect on mental health. The ability to deal with the daily demands of hard work and play more effectively is one of the most underestimated side effects of fitness – and one of the best!




Stephanie Morris: Another Top Recruit for Rebels Women’s Soccer

May 12, 2014

S  Morris (2)Stephanie Morris

Red River College Women’s Soccer is pleased to announce the commitment of Stephanie Morris for the 2014 MCAC season.  Stephanie played her youth soccer with South End United Premier and Regional teams where she contributed to 3 League Championships.  She graduated from Vincent Massey Collegiate in 2009 where she also played high school soccer for three years.  Stephanie is now in her third year with the Titans in the WWSL where she is a co-Captain.

Stephanie plays Wing and Midfield.  “Stephanie is an experienced player who is looking forward to competing in the MCAC.  With her senior clubs she has always been a steady goal scorer and I look for her to make a similar contribution for our team,” says Head Coach Doug Lawrie.

After high school Stephanie attended the University of Manitoba and graduated with a Bachelor of Fine Arts degree majoring in Graphic Design in 2013.   Stephanie will be enrolling in the Digital Media Design program at RRC.

Rebels Add New Recruit for Women’s Basketball

May 12, 2014

susie wbballRebel Women’s Basketball head coach Jae Pangilinan has announced the commitment of local recruit Susanna Namgung for the upcoming 2014-2015 season.

Namgung was a member of Team Manitoba at last summer’s Canada Games in Sherbrooke, Quebec and has been a member of our Manitoba Provincial Teams U14 – U17.  She also played this past April in the 2014 Graduating All-Star Game.

“I first saw Susie play 3 years ago when she was in grade 10 in an alI-star game, the following year she was already a Winnipeg Sun Top Ten Player.  She stood out then and has always been a player I knew I would recruit.  I truly believe she’s a top three recruit this year that has gone unnoticed.  She is a scoring point guard who doesn’t need a lot of touches to score.  She is a complete guard who can affect the game offensively and defensively, with or without the ball, on offence or on defence, because of her great basketball instincts.

I have had a chance to coach her after her last high school game and am pleasantly surprised how extremely hard working, coachable, and reliable she is. Her quickness, shooting touch, determination along with her great court awareness will allow her to fit in very well with how we play. The Rebel Basketball Program is very excited that Susanna will be joining our Team in Sept. 2014”, said Rebel head coach Jae Pangilinan.

Another Top Recruit for Rebels Women’s Soccer

April 17, 2014

D  WellmanRed River College Women’s Soccer is pleased to announce the commitment of Deidra Wellman for the 2014 MCAC season.  Deidra played all of her youth soccer in Fort McMurray, AB with the Fury select program and won a Provincial championship at U-14.  She graduated from Father Patrick Mercredi HS in 2013 and was a member of the high school’s soccer academy for three years.  In Grade 12 her HS won the city championship.  After HS she played one year of college soccer at Keyano College in the ACAC.  She was awarded Rookie of the Year at Keyano College.

Deidra plays right fullback and wing.  “Deidra comes to us with a strong endorsement from her former coach who describes Deidra as, ‘… great from the right side with plenty of power to play attacking balls out of the back,’ “ says Head Coach Doug Lawrie.  Deidra has also committed to play with Wolves United in Division 1 of the WWSL.

Deidra will be enrolling in Anatomy and Physiology pre-requisite courses leading towards an MRI and Spectroscopy Technology diploma.