30 things to stop doing to yourself

June 6, 2014 • Written by

by Mario De Negri, Fitness Coordinator For Rebel Athletics and Recreation Services

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;


Get active this spring!

April 29, 2014 • Written by

by Cole Skinner, Athletics and Recreation Cooridantor

With exams currently taking place, and the rush to get summer jobs, this is often a busy and stressful time for Red River College Students. Rebels Athletics and Recreation Services has a great way to relieve stress, get fit for summer, and be at your best for exams and job interviews! RRC Athletics and Recreation Services offers Group Fitness Programs suited to all interests and fitness levels. Our highly trained and enthusiastic instructors will lead you through a fun and challenging workout suited to you. Use these classes to get a leg up on your personal fitness goals, with summer right around the corner, why not get active and have fun in the process. We offer a wide variety of classes that can help relieve stress, and improve your personal wellness.

Registered Programs For 2014 Spring Term

Yoga with Amanda on Mondays from 4:15 to 5:15.

Rapid Revolution Spin with Lesley on Tuesdays from 11:05 to 11:50 and Thursdays from 11:05 to 11:50.

Dynamic Core with Leslie on Tuesdays from 12:05 to 12:50 and Thursdays from 12:05 to 12:50.

Cardio Complete with Ming on Tuesdays from 4:00 to 4:45

Boot Camps with Karly on Fridays from 11:05 to 11:50

Stott Pilates with Karly on Fridays from 12:05 to 12:50

Regular classes will start April 28th and run until June 27th.

Drop in cards for 4 or 8 classes per term can also be purchased. An unlimited Full Fitness Pass can also be purchased, allowing to attend as many classes as you want.


To register for a class download the attached form, fill it out and take it to the Student Service Centre to make a payment. 2014 Spring Fitness Classes Registration Form


Stomach Flu-You don’t want this

April 8, 2014 • Written by

Although there is a vaccine for influenza, there is no vaccine for the nasty stomach flu or norovirus as it may be called. It causes serious illness, can incapatitate for a number of days and is contagious (you can shed the virus and spread it). Children and elderly are high risk for complictions but everyone is susceptible and anyone can spread it.

It is the one that causes nausea, vomiting, cramps and diarrhea to the point where you want to be in bed, curled up in a ball and as close as possible to a toilet. It hits quickly and hard.

germ handDid you know that just using alcohol santizer instead of washing your hands does not protect you  the same as with some flu and cold strains?  Why? This type of virus does not have the same cover or “envelope” around it which is what the alcohol santizers help destroy in some cold and flu strains, so it is not that affected by the alcohol. It is however, senstive to bleach.

Can I prevent it? Yes and with a basic and easy routine.

Wash your hands with soap and water! Often. When cleaning hard surfaces use a bleach based product following manufacturer directions. Many such wipes are on the market now.wash hands

A CDC study in health facilities found those who mostly used hand sanitizers instead of washing with soap and water were 6 times more likely to have stomach flu (gastro) outbreaks  in their long term care facility over facilities whose staff washed with soap and water.


  • Food preparation areas need constant cleaning and if handling food, washing hands often is a must.
  • If you have a dishwasher use it even for small loads as it has higher temperatures then can be tolerated by hand washing.
  • If you must hand wash, put on rubber lined gloves and use as high a heat as possible.
  • Don’t share. If you have a person in the house who has the stomach flu, isolate that person and what they use.
  • Wash affected laundry on high heat. You can also run the machine on its own with some bleach to keep cross contamination at a minimum.
  • Clean clean clean any surfaces a person who is ill may or could touch. A bleach based product whether liquid or wipe is best.
  • Do a routine wipe down of things like keyboards, phones, remote controls and any other items that people share. 07-Norovirus-keyboardsl
  • To prevent a bout of stomach flu going around the office, class, meeting rooms, lunch rooms or coffee areas; Institute a routine of wiping down hard surfaces. Wash hands with soap and water even if you wore gloves while cleaning.
  • The virus sheds from an infected person 1-2 days  before that person even knows they are sick.
  • The virus can live for days on hard surfaces happily waiting for someone to pick them up.
  • Drinks lots of fluids- water, milk white or chocolate and 5-things-you-can-do-with-microwave-02-milk-slreal fruit juices. It keeps you hydrated which allows your body to function at its best.


  • Eat foods that replenish your system needs, protein, vegetables, grains and reduce those that put stress on the body such as energy drinks and sugars.

From Health Services

Live Life Your Way by Mario De Negri

March 3, 2014 • Written by

Light-Bulb-StairsWhen I went to university I had a difficult time making the transition.  During my first year, I reached the half-way point and I still hadn’t found that feeling of being “in stride” with it. I understood the routine of getting up for classes and making sure I caught my bus at the same time every day.  I also felt the stress of the workload piling up on me and I barely had any free moments to relax and not think – to be young and having fun.

I thought my January resolutions would’ve held out … but who was I kidding. I knew it would be the same pattern as before, and just thinking that way had already set me up for failure. I knew that if I was to succeed with what I wanted out of life I had to really take a good look at myself, really see who I was and face some of the unwanted answers to the question “Who am I?”. I would have to make some tough decisions, and change the way I live by recognizing my personal patterns (both good and bad).

Here are some tips that helped me back then and continue to help make my life one that I design for myself and not something that others have programmed for me.

1)     Just Do It

One thing that stops most of us is our inability to just do something, anything. What should I do? How should I do it?  Just the momentum of movement will lead us to answers we seek as long as we remain detached to the outcomes and remain focused on ourselves. Energy creates energy. Fears will be there and barriers will come but by taking a simple step towards what you want you will bring yourself closer to that bliss we all chase.  This one step will also create emotions within ourselves which, when they are in line with our true path, will lift us up and carry us further down the path of our dreams. However if you deal with any type of anxiety this can seem like a huge deal. It’s easier said than done. Work on being gentle with yourself and working on non-judgment. If you can find yourself at a point where you can forgive yourself for doing nothing you are on the right track to getting into doing something. There is no race in life. You are on your own timeline which can give you that sense of freedom and relieve some of the pressures on ourselves.  Read More →

Holiday visiting -Safety refresher when entertaining little visitors

December 17, 2013 • Written by

Parents may be used to having their homes toddler proofed, however, with the festive season many go out visiting and we could use a short refresher on keeping our little visitors safe. Here are a few tips from Parachute who have great injury prevention tips and reminders.

  • At the start of get-togethers, agree on who is going to watch the kids and for how long. Otherwise, family and friends may believe someone is watching the young ones, when no one is doing so.
  • Toddlers are curious and active so it’s natural for them to want to explore a decorated tree and its ornaments. It’s safest to have your tree out of reach (e.g., a tabletop tree) or in a room with a safety gate so the child can see but not touch it. Even for preschool children, it’s best to have soft, unbreakable decorations, such as those made of felt.
  • Candles are one of the most common causes of household fires. If you must use candles, place them in sturdy holders that won’t tip, away from flammable materials and well out of the reach of children. Always extinguish candles before leaving the room.
  • Keep purses and bags away from toddlers reach as they may hold HearthGate_Fireplacedangerous items, such as medicines or a lighter.
  • Gas fireplaces can burn little hands when the glass barrier is touched. Safety gates can keep your child at a safe distance. Consider not using the fireplace when young children are around.

From Health Services

It’s not too late for the flu shot-and it is free!

November 1, 2013 • Written by

beat the bug

With the flu clinics over at the Notre Dame Campus there are still numerous ways to receive the flu shot. The flu shot is still available on a walk in basis at the Health Centre in room HM-08 on the NDC campus.

You can also get your flu shot on a walk-in basis at the Health Office based at 306 Paterson Global Foods building.

The Health Centre recommends that staff and students print and complete the immunization consent form (sections A-D) that is available at on the Health Services website. It is also recommended to phone the applicable Health Centre ( NDC 632-2238, PGF 631-3386) before coming in for a flu shot so that they can advise you on when it is best to come in. Remember as with any clinic depending on circumstances you may have to wait if the clinic becomes busy and there is a 15 min waiting period after you shot.

Although WRHA Winnipeg Mass Flu Clinics are now closed, it is not too late to get the flu shot from your regular health care provider or from your local community health office. A list of locations and phone numbers of public health offices that can give you the flu shot is available on the WRHA webpage (

If you are looking for more information to help you make the decision whether or not to receive the flu shot this year, please visit the following blogs found on the RRC Wellness blog page ( These blogs address common questions and concerns regarding influenza and vaccination against the flu in an easy to read and compact manner.

According to the Government of Manitoba the peak incidence of influenza occurs during the months of December and January each year. Although it is only October it is always a good idea to get the vaccinated against influenza early in the flu season, as it may take up to two weeks to build the required antibodies that will protect you against the flu.

From Health Services Practicum Nursing Students Alexis and Thomas

Good Health at RRC-Second in our series

October 21, 2013 • Written by

Physical activity improves health and wellbeing. According to Health Canada it can reduce stress, strengthen the heart and lungs, increase energy levels, as well as help you achieve and maintain a healthy body weight. The Public Health Agency of Canada recommends that individuals get at least two and a half hours of exercise a week, keeping an emphasis on getting moderate to vigorous physical activity broken down into sessions of ten minutes or more. As students we know the challenges of incorporating exercise into a busy schedule. Between the classes, studying, travel time, work, families and other commitments it often seems like there is not enough hours in the day. The idea of healthy living often falls to the wayside. According to a study done by McMaster University, regular exercise tends to steeply decline among youth as they move to university or college. Researchers found a 24% decrease in the 12 years from adolescence to early adulthood, with the steepest decline occurring during the transition to higher education. That is not good for young adults who need all their energy for school and home life!

Keeping physically active is key to a healthy lifestyle but remember it is best to check with your doctor before starting a new routine. If you have any chronic illness such as diabetes, asthma or heart disease it is important to consult a physician before starting. We have found some tips on how to incorporate exercise into your daily life, all of which we have tried and found have worked for us.squat

  • When waiting for a bus, a ride to work or to start school every morning, try exercising.
    • It gets your blood flowing and makes you feel more awake. Simple exercises such as calf raises are easy.
    • If you want to increase the intensity of your workouts you can try doing squats or lunges. Check out the American Council on Exercise for detailed instruction on how to do these properly.
  • Take more trips.
    • If you have to bring the two garbage cans to the road make two trips to the curb instead of carrying both cans at the same time.
    • You can park farther away from the store, which will result in more walking to and fro.
  • Use apps to help you workout. Yes there is an app for that!
    • Apps by Runtastic help you stick to a workout routine and they’re AppFREE. Some keep track of how many sit-ups or squats you do while another can track how far you’ve run and how many calories you’ve burned.
    • If you can’t find time to fit a workout in, track your daily activity is by using the Runtastic pedometer. This app tracks how many steps you walked as well as how many calories you’ve burned in a day.
  • When you’re watching television, get up and move during a commercial break.
    • During a commercial break get up and do 20 jumping jacks, sit-ups or lunges.
    • By doing so you are getting on average 15 minutes of exercise when watching an hour-long television show.
  • Sneak in workout.
    • If you have an hour lunch break take the first 30 minutes to eat and the next 30 minutes to walk around campus or do three flights of stairs. This will boost your energy for the rest of the day.
  • Utilize various resources within the RRC community. To learn about various facilities on both the Notre Dame and Exchange district campuses visit here. RRC Athletics and Recreation Services offers a variety of fitness classes, personal training and fitness assessments. For more information on any of these programs call (204)-632-3030.
  • Acknowledge that you are awesome for exercising!
    • Any sort of exercise, regardless of the intensity or duration, benefits your heart, muscles, mind, and overall healthfulness. Anything you can squeeze into your day is great. Aim to never leave a workout thinking anything other than, “I’m super proud of myself for what I did right there—I’m the best”

Stay tuned next week, as we will be discussing the importance of sleep and giving tips on how you can feel more energized throughout the day. We appreciate any feedback or comments about what we have discussed or what you would like us to talk about.

Health Services EDC Practicum Nursing Students Alexis and Candice

Where our mind can take us-advice from a child

October 7, 2013 • Written by

miniature-garden-parkbench-2-q30Miniature Garden, See yourself on the bench?

A friend sent this video connection and an often said phrase “out of the mouth of babes” came to mind. A child explains how much better our imagination is than TV and how our mind can take us to beautiful places. We can help our mind focus on little things of the day and create positive energy and that can physically relax us. This is one of many ways we can improve our mental health. Take a moment to listen to the advice and comments as you watch the changing screens.

Health Services

If you think flu season is coming up…you’re right!

October 3, 2013 • Written by

Don't Get Flu

Flu, cold or stomach flu – which is it?

You may be wondering: Do I have the flu, or stomach flu, or just a cold? Contrary to popular belief, the “stomach flu”, which is the general term used to describe nausea, vomiting and diarrhea, is not actually caused by influenza. Influenza is a respiratory virus, meaning it affects your lungs and chest, not your stomach.

Although they can seem similar, a common cold causes a runny/stuffy nose, sneezing, a sore throat and is much less serious than a flu. The greatest distinguishing factor between the two is the gradual onset of a cold as opposed to the sudden feeling of severe sickness caused by the flu. In fact, an influenza infection can sideline you from school and work for up to two weeks!

What is influenza then, and what is the big deal?

The “flu” (short for influenza) is caused by the influenza virus, which invades your nose, throat and lungs. This is also how the virus spreads from person to person. All the lovely folks you see coughing, sneezing, and blowing their nose around you are victims to the virus’ diabolical strategy of infecting as many people as it can, as quickly as it can.

Picture this: You’re on a bus and someone has just sneezed beside you. You may not know this, but it’s likely you were unfortunate enough to inhale a good dose of your neighbour’s respiratory droplets. Depending on your health and immune status, you may be in for a rough ride of sudden onset fever (>38 *C), coughing, headaches, sore throat, runny nose, weakness and fatigue that can sometimes last two weeks or longer. Another characteristic feature of the flu, commonly described as the feeling of “getting hit by a truck”, is severe muscle and joint pain. It is also important to note that children may show somewhat different symptoms of influenza than adults (such as diarrhea, nausea and vomiting), as well as the symptoms listed above.

Why a flu vaccine?

A flu vaccine is the best known way to prevent you from the most common types of flu. That being said, it does not provide a 100% guarantee that you will not get the flu. Find out why and how effective the flu vaccine is in our following blog!

Check out our following blogs to learn about how the flu vaccine is manufactured, benefits of getting the flu vaccine and more interesting information as well as flu clinic dates.

From Health Services Practicum Nursing Students Thomas and Alexis

Planning for Energy-Tips on Healthy Snacks and Foods for CollegeLife

August 26, 2013 • Written by

20-healthy-snacks-for-kids-college-students-h-L-QCZ3rvCollege life starts in the next week or two for most Colleges. It is tempting to grab quick fix foods to help get you through the day and give you some energy for those study and learning needs. Advice and experience from those who have gone before is valuable. Choose a diet (not go on a diet) that will give you long lasting energy. Chuck out the late night chips and energy drinks and restock with great snacks.  See some great ideas such as a downloadable shopping list and 20 super snacks at  Keep Your Diet Real. There is also great advice from a experienced College Student.

From Health Services

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