BROCK WELLNESS

SEPTEMBER | 2011WORKPLACE

WELLNESS

A MONTHLY PUBLICATION AIMED TO INFORM AND PROMOTE WELLNESS INITIATIVES FOR BROCK FACULTY & STAFF

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CONTENTSWORKPLACE WELLNESSThe occupational dimension of wellness considers how we can enjoy personal satisfaction in our work. Occupational wellness is about attitude and recognition that your unique skills are meaningful and rewarding in your departments, on-campus and in the community at large.

The workplace is considered a venue for addressing one’s well being. October has been designated as Canada’s Healthy Workplace Month. Great West Life has offered some reminders on handling stress in the upcoming busy months.

We would like to welcome two new members of the Brock Wellness committee. Niki Vermeulen and Shawn Lymburner, of Sodexho, have contributed to this month’s newsletter with information on healthy options that have been implemented in the Guernsey Market.

This issue also includes on-campus activity options available during your lunch hour where even a short walk can allow you to return to your desk or work area with renewed vigor both physically and mentally.

Opportunities to remain outdoors this fall are available to you in the form of a Run Club which will commence in September. Also, the Niagara chapter of the Bruce Trail Club will be hosting Hiking 101 sessions for you and your family.

We have some links to share with you on the ergonomics of your work area and how you can loosen up and stretch out those stiff and tired muscles in the convenience of your office space.

Finally, we are once again highlighting our Interest Groups in the second annual Interest Group Fair which is being held in the Guernsey Market on October 26 from 12 noon to 1 p.m. Come out and view the talents of your fellow employees and join one of the many interest groups that are being formed on campus.

The Brock Wellness Committee

CANADA’S HEALTHY WORKPLACE MONTH

HEALTHY OPTIONS FROM THE GUERNSEY MARKET

POWER HOUR

GET MOTIVATED ZONE RUN CLUB

HIKING 101

ERGONOMICS IN THE WORKPLACE NIAGARA WINE FESTIVAL

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DESIGN, LAYOUT AND COVER PHOTOGRAPHY by Diana Panter

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WHAT IS STRESS?Stress is our body’s reaction to the demands made on it. Stress is the way we react physically and emotionally to change. Stress can result when people have too much to do in too little time, and have no control over their situation. What can individuals do to manage stress in the workplace?

BE PHYSICALLY ACTIVEPhysical activity causes the brain to release “feel good” hormones which improve your mood. Deficiencies of these hormones are related to symptoms of depression, anxiety, impulsivity, aggression and increased appetite, which all occur when you are under stress.

Physical activity affects your brain.• When you are thinking hard and under stress, your

brain needs more nutrients and oxygen than usual. • Being active improves blood flow to your brain,

and can help you think more clearly and be more productive in your daily life.

EAT WELLBy eating well, you can manage your stress. To eat well:• Choose a variety of foods from all food groups,

with focus on vegetables and fruits. • Have your meals regularly with appropriate serving

sizes. • Eat well with Canada’s Food Guide. • Avoid foods that are high in fat, salt and sugar.

Drink water to quench thirst.• 100% fruit, vegetable juices and milk are good too! • Avoid caffeine and sugary drinks. These drinks will

only make stress worse.• Healthy snacking is easy.

Make sure to choose food from at least two of the four food groups. Choose foods like:• Vegetables and low-fat dip etc.• Low-fat cheese with whole grain crackers or pitas.• Low-fat yogurt and fruit.

LEARN TO RELAXStressful and unexpected events will occur in your life. These events will cause you to become stressed. Your thoughts and attitudes towards these events however, are the key to taking control of your stress level, and the first step to relaxation.

info courtesy of Great West Life, Healthy Workplace Month website

Canada’s Healthy Workplace Month

If you feel that a situation is stressful, and you begin to notice some physical and emotional signs of stress, stop and focus on using your mind to control your reaction to the situation. There are many relaxation techniques that can effectively reduce stress:• Yoga • Meditation • Progressive relaxation

• Deep breathing • Massage • Stretching

DEVELOP SUPPORTIVE RELATIONSHIPSIn today’s society, people are spending more and more time alone than ever before. People do not have as much social support as in the past. Social support can come from people at work, at home or in the broader community. You can manage your stress by developing supportive relationships in your life. If you are faced with challenges every day, by talking out your worries, you can:• Manage your stress • Let go of some frustration • Find solutions to your problems

BALANCE WORK AND HOME Balancing work and home means paying attention to all aspects of your life on a regular basis: physical, mental, social and emotional. There are only 24 hours in a day. What you choose to do with that time largely affects how well you balance your work and home life and the quality of life you create for yourself. We often feel stretched between our work and home responsibilities, and it is difficult for each of us to make the right choice. Although employers may try to help their employees achieve this balance, what YOU can do matters!Tips to finding balance:• Learn to say “no” and don’t take on more than you

can handle. • Avoid bringing work home. • Schedule personal or family time into your day. • Participate in activities outside work. • Look for childcare services close to your work. • Explore job sharing or flexible work schedules. • Include the whole family in household chores and

make it fun.

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Brock Dining Services is committed to offering healthy choices and has been recognized with Eat Smart! Certification- an “Award of Excellence” program recognizing restaurants that meet exceptional standards in nutrition and food safety. The Guernsey Market is here to nourish the well-being of those dining at Brock University. The menu and meals at the Market are made with fresh produce purchased by local farms across the Niagara Region including Ravine Vineyards Organic Garden, Beamer’s Farms and St. David’s Hydroponics. All twelve stations offer a variety of choices from freshly roasted farm raised rotisserie chicken, to daily soups and entrees prepared fresh by our Red Sealed Chef. We ensure that we cater to all allergies and dietary needs, with a wide selection of vegan and vegetarian options. Each station at the Guernsey Market offers a Vegetarian option and several healthy choices to suit your needs. Our in-house baker creates daily vegan, health conscience baked items from scratch.

Brock Dining Services incorporated Sodexo’s innovative wellness program of “Your Health Your Way “(YHYW). This program is a complete health and nutrition program that creates healthy eating standards, recipes, tools and techniques. New this year, The Guernsey Market will embrace a coffee roaster to enable us to roast and brew organic, fair trade and specialty coffees to start your day out right! In fact, Brock Dining Services is the first University across North America to offer this program.

Brock Dining Services is deeply committed to sustainable practices. Our efforts include the use of environmentally friendly SCA napkins, biodegradable takeout containers, recyclable and biodegradable packaging, green cleaning solutions and the elimination of all styrofoam use.

All our efforts have been built around four pillars of success, nutrition, quality, sustainability and lastly expertise. The chefs at Brock Dining Services are experienced, certified professionals with a true passion and talent for culinary arts. They work hard to share their favourite foods with our customers throughout the year.

HEALTHY OPTIONSfrom the Guernsey Market article courtesy of Niki Vermeulen and Shawn Lymburner, Sodexo

photograph by Diana Panter

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THE ZONE Z Consider purchasing a zone membership to access a variety of weight and cardio machines. Use the hour for strength training, cardiovascular exercise or stretching.

SQUASH B Find a partner and play Squash! Brock has four courts that can be booked for a maximum of one-hour. Courts may be booked over the phone before 11a.m. or in person at the Central Equipment Room (x3387) for a maximum of one-hour. Squash racquets are available for rent for $3.

TENNIS B Find a partner and head out to the outdoor tennis courts. Courts may be booked over the phone before 11a.m. or in person at the Central Equipment Room (x3387) for a maximum of one-hour. Tennis racquets are available for rent for $3. Hurry as the nets are up only until the weather turns wintery!

RUNNING CLUB Starting on Wednesday, September 21, this club meets every Wednesday for a group run offering 5 or 10 km routes. For more information, see page 6.

FITNESS CLASS S or Z Taught by certified fitness instructors, a variety of fitness classes are available focusing on cardio, toning, balance, stretching or strength-training. View the fitness class options and schedules online. You are also able to purchase a fitness class pass if you do not have a zone membership.

SPINNING CLASS Z Experience a forty-minute spinning fitness class to increase cardiovascular fitness and challenge your fitness levels. A spinning schedule is available on the Recreation Services website.

YOGA OR PILATES S Each term new classes are offered which may include Yoga, Yogalates, Yogatone, or Pilates. Refer to the Recreation Services guide or the Welcome Desk for additional information.

HIRE A PERSONAL TRAINER S Meet with a personal trainer to customize a program to achieve your fitness goals. Sessions can be purchased at the Welcome Desk.

SWIM P Try an AquaFit fitness class or use the pool during lane swimming hours.

HIKE Did you know there is a trail system behind the University? Explore the trails on your lunch hour for some fresh air, light exercise and some beautiful scenery. Or join Hiking 101. See page 6 for more details.

POWER

HOUR

The lunch hour is an important time to seek nourishment, take a break from the daily grind and refocus. For some of us it’s a great time to fit in some exercise. With the varying options on campus, there’s plenty of ways to add exercise to your lunch hour. Consider filling your power hour with one of the following fitness options.

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No membership required

Basic membership required

Basic + Zone membership required

Specialty class, sign-up re-quired

Pool membership required

For additional information on these options please contact Recreation Services at x3387.

Additionally, the Fall Program Guide can be found online at: brocku.ca/webfm_send/17974/1

photograph provided by Recreation Services

Equipment can be rented, borrowed or purchased from the Central Equipment room for the following activities:

• Badminton

• Ping Pong

• Basketball

• Volleyball

• Football

• Soccer

• Squash

• Tennis

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ZONE RUN CLUB

HIKING 101

Do you need some motivation? The Zone’s free Run Club is for anyone at Brock who loves to run, but wants a way to feel committed and/or motivated. Meet a certified personal trainer for this group run (5km and 10km routes offered), and share your love for running with others in the Brock community.

You can register for this free club at the Welcome Desk in Walker Complex. No membership required. Run Club is on Wednesdays at 12 noon, starting September 21.

The Bruce Trail is Canada’s oldest and longest continuous foot path and it runs right by the Brock campus. It extends from Queenston in the south to Tobermory at the very northern tip of the Niagara Peninsula and is 885 km in length.

The Niagara Bruce Trail Club will be leading a series of introductory hikes in the area to show people the basics of hiking. They offer several strategies if you are interested in completing the whole trail. If you want to register this accomplishment and earn a badge then a membership with the Niagara Bruce trial Club is necessary where you log your hiking experiences.There are several options offered to complete the task or your own individual goals.• You can hike bits and pieces and in no particular order. The Bruce Trail Reference Guide (available at

Bookstores and at brucetrail.org/store) gives you detailed maps of smaller trial sections that include tips on the terrain, where to park and distances.

• The Bruce Trail is divided into nine different clubs. Every year each club organizes a hike usually over a few days and weekends. The Niagara hike from Queenston to Grimbsy takes place over 3 days in May

• The consecutive trip of all 885 has been accomplished by a few hikers and runners. Accommodation options can be found at brucetrail.org/pages/trail/accommodations

Hiking 101 will be offered by volunteers of the Niagara Bruce Trail Club at the following dates and locations

Sunday, September 11 at the Wetland Ridge Side Trail. Meet at the parking lot by the Niagara College greenhouse on Taylor Road.

Sunday, October 16 at Short Hills Provincial Park. Meet at the parking lot on Pelham Road.

Sunday, November 6 at Bailey Bridge, Jordan. Meet at the parking lot at Bailey Bridge.

All hikes begin at 2 p.m. and are approximately 1.5 hours in duration. Please wear appropriate footwear and bring a water bottle. For more information contact Trudi at 905-935-9777 or trudykp@becon.org.

Kristen McEachern, the groups organizer, is also a fourth- year student in Public Health, Faculty of Applied Health Sciences

GET MOTIVATED

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PROPER WORKSTATION SET-UPFor information on the proper set-up of your workstation, a powerpoint download is available for your review. Once downloaded, click on the workstation item to view the proper set-up and potential problems that can occur. This file is available on the Human Resources and Environment, Health & Safety website:brocku.ca/webfm_send/5309

EXERCISE BALLS AT WORKWant to increase your core and stability while at work? Try using an exercise ball in place of an office chair on your coffee break, or downtime. Read the following article for additional information and note that exercise balls should not be used for extended periods of time. healthyalberta.com/HealthyPlaces/696.htm

STRETCHING AT YOUR DESKWorking at a computer often involves few changes in body position. For this reason, stretching during the workday can be important to prevent muscle pain and strain. For information on what exercises can be done at your desk, review the Canadian Centre for Occupational Health and Safety website: ccohs.ca/oshanswers/ergonomics/office/stretching.htmlView a Recreations Services stretching video online at: youtube.com/watch?v=bzyD_Nn7gwo

This year’s Niagara Wine festival runs from September 16 to 25, 2011. It is Canada’s largest celebration of Ontario’s wineries and vineyards.

For a complete list of events and festival information, access the Niagara Wine Festival

website at:niagarawinefestival.com

Download the festival guide at:niagarawinefestival.com/files/NWF_2011_POE.pdf

VINES/CCOVI WINE AND CHEESE TASTING

September 17, 18, 24 & 25 • 2pm, 3pm & 4pm

Montebello Park, Downtown St. Catharines

Rain or shine • Two token admission

Additional information on the benefits of grapes, can be found on the following websites:ehow.com/about_4564745_grapes.html

livestrong.com/article/256257-what-are-the-benefits-of-grape-wine/

livestrong.com/article/409714-what-are-the-benefits-of-grape-juice-pectin/

Ergonomics in the workplace Niagara Wine

Festival

Allison Douma, Human Resources and Environment, Health & Safety adouma@brocku.ca

Lynn Hunter-Hope, Recreation Services lhunterhope@brocku.ca

Heather Kilty, Faculty of Applied Health Sciences hkilty@brocku.ca

Sean Lymburner, Sodexo shawn.lymburner@sodexo.com

Susan Mifsud, Human Resources and Environment, Health & Safety smifsud@brocku.ca

Diana Panter, Office of the Registrar dpanter@brocku.ca

Niki Vermeulen, Sodexo niki.vermeulen@sodexo.com

Paula Wake, Facilities Management pwake@brocku.ca

Joan Wiley, Marketing and Communications jwiley@brocku.ca

Brock Wellness Committee

The Wellness Committee is an initiative of Recreation Services and Human Resources and Environment, Health & Safety. You can contact us at: brockwellness@brocku.ca