Wellness Week - January 20 to 24, 2020

January 20 to 24, join us for Wellness Week!

uOttawa is once again holding its famous Wellness Week! January 20 to 24, kick off the winter semester with some fun and relaxing activities, or take the opportunity to learn about wellbeing and mental health in fun and insightful ways (or both!). Plus, all activities are FREE!

Notice - Free access to fitness centres for employees

This week all employees have unlimited access to both on-campus fitness centers with exclusive employee only hours, to drop-in fitness classes with employee only offerings at lunch, to squash courts, to the locker rooms and the pool! Just bring your employee card and client services staff will set you up with a temporary all-inclusive membership. While you’re checking out our fitness facilities, ask the staff about membership perks and options.

Activities for all (students, professors, staff)

All week- Four Summit Challenge

Four Summit Challenge

Four mountains

New this year: Take the Four Summit Challenge! Walk or run up the stairs of a different building every day, take your selfie with our mascot at the top and leave with a healthy snack, courtesy of Food Services.

  • When: January 21, 22, 23 and 24, from 12:10 p.m. to 12:50 p.m. continuously.
  • Where: Various meeting points depending on the days
    • Tuesday : Tabaret Hall (TBT) - Rotunda
    • Wednesday : Desmarais (DMS) - 1st floor, near the elevators
    • Thursday : Thompson Residence (THN)
    • Friday : 90 University (90U) - Reception
  • Event language: bilingual
Monday - January 20

Main campus

Wellness Week Launch - Conference by Joshua Becker

Smiling Joshua Becker, with nature in the background.

Discover Minimalism

We are a culture and society built on the pursuit of physical possessions. But is the pursuit and accumulation of physical possessions benefiting our lives or distracting us from truly living? Join best-selling author and international speaker Joshua Becker (Founder of Becoming Minimalist) to discuss the life-giving benefits of owning less. Discover not just why minimalism continues to grow as a lifestyle worldwide, but how to incorporate the principles in your own life—and how to discover a life focused on your passions and purpose because of it.

  • When: Monday, January 20
    • Opening with Mr. Frémont, 11:45 a.m.
    • Joshua Becker, noon
  • Where: University Centre (UCU) Agora
  • Event language: English
  • Registration: no registration required
  • uoCal: https://uocal.uottawa.ca/en/node/24501

Relationships: The Key to Health!

Two holding hands.

This workshop will focus on the relationship between human connection and its health benefits (physical, emotional, social).

Julie Brousseau, Founder and Director of the therapy centre for couples and families in the Outaouais, will present her clinical observations and examples demonstrating those correlations. Furthermore, she will present in which ways she fosters them in the context of her work with individuals, couples and families. With the use of reflective exercises, you will be able to observe in which way connection within your own relationships create health benefits. To the pleasure of meeting you!

  • When: Monday, January 20, 1:30 p.m. - 2:30 p.m.
  • Where: Learning Crossroads (CRX), room C307
  • Event language: French
  • Registration: no registration required
  • uoCal: https://uocal.uottawa.ca/en/node/24610

Yoga

A woman unrolling a blue yoga mat.

Like all Mondays, join us for a free yoga session, offered to you in partnership with Sports Services. Sessions are offered to all students and employees on campus. Bring your water bottle, yoga mat or towel, and unwind with a good yoga session. Health Services provides extra yoga mats if you do not have one (first come first serve).

  • When: Monday, January 20, 6 p.m. - 7 p.m.
  • Where: 90 University (90U), room 140
  • Event language: bilingual
  • Registration: no registration required
  • uoCal: https://uocal.uottawa.ca/en/node/17540

Roger-Guindon

A black dog is lying in the snow, looking at the camera.

Pet therapy with Pablo

Love dogs? Need a break? Come relax with our four-legged friend Pablo!

  • When: Monday, January 20, 11 a.m. - noon
  • Where: RGN 1020 (Health Science Library)
  • Event language: bilingual
  • Registration: no registration required
  • uoCal: https://uocal.uottawa.ca/en/node/24612
Tuesday - January 21

Main campus

two people sitting, talking

Wellness Coaching

Need to talk to someone in a non-clinical setting? Book a 40-minute session with a Peer Counsellor (individual or with a friend).

  • When: Tuesday, January 21, 10 a.m. - 4 p.m.
  • Where: University Centre (UCU), room 203 (Health Promotion)
  • Event language: bilingual
  • Registration: Please visit the Health Promotion Centre in UCU 203 or call 613-564-3950 ext. 290.
  • uoCal: https://uocal.uottawa.ca/en/node/24614

Wellness Café

Hands in a circle holding cups of coffee.

Join us for tips and conversation with health and wellness professionals while enjoying free hot beverages and snacks!

  • When: Tuesday, January 21, 11 a.m. - 1 p.m.
  • Where: University Centre (UCU) Terminus
  • Event language: bilingual
  • Registration: no registration required
  • uoCal: https://uocal.uottawa.ca/en/node/17039

Healthy Eating on a Budget

[@ Wellness Café]

two people standing behind a stainless steel cooking pot

Want to cook? Don’t have the skills or the budget? We’ve got the solution for you! Here are six nutritious recipes that are simple to make and easy on the pocketbook! Come see us for quick tips and tricks on reading food labels and reducing your waste!

  • When: Tuesday, January 21, 11 a.m. - 1 p.m.
  • Where: University Centre (UCU) Terminus
  • Event language: bilingual
  • Registration: no registration required

Pet Therapy

A therapy dog surrounded by students.

[@ Wellness Café]

Love dogs? Need to de-stress? Visit our certified therapy dogs!

  • When: Tuesday, January 21, 11 a.m. - 1 p.m.
  • Where: University Centre (UCU) Terminus
  • Event language: bilingual
  • Registration: no registration required

Student Financial Literacy

A person drawing a dollar sign in a notebook.

presented by RBC

Making a budget is one of those things, like cleaning your room or studying for exams, that you just don’t want to do. Regardless of how much money you make as a student, it’s still important to keep track of it. RBC has the tools, tips and advice to help set you up for financial success.

Note: this event will be offered in two sessions, one in English and one in French.

English session
French session

Human Connection and Health

person holding white liquid filled cup above two pairs of dumbbells

by Jennifer Dumoulin

Health and human connection go hand-in-hand – whether connecting with your body, with others or with yourself. This multi-faceted workshop will touch on all three! Be prepared to move, meet other people and explore how health (and physical activity in particular) can be integrated with our goals, relationships and overall mindset.

Jennifer Dumoulin is an avid runner, cyclist, yogi, weightlifter and dog walker. She’s completed several marathons and half-marathons and has competed with the University of Ottawa Gee-Gees varsity cross-country and track & field teams. Her passion is connection — bringing people closer to each other and to the places, spaces and tools they need to achieve their goals. She applies this philosophy to all aspects of her life, including her teaching at the University of Ottawa, her work in the public and private sectors, and her cycling classes at Iron North Studio and uOttawa Sports Services.

  • When: Tuesday, January 21, noon - 1 p.m.
  • Where: Learning Crossroads (CRX), room C408
  • Event language: English
  • Registration: no registration required
  • uoCal: https://uocal.uottawa.ca/en/node/24618

    black cordless headphones beside sport bottle and notebook

    Energizer Webinar

    by PL3Y

    With the webinar, learn about how to improve mental health through physical literacy. No fancy fitness wear required — come as you are. After a short session, you will also get resources to practise the skills you’ve learned on your own time.

    JOIN THE WEBINAR HERE: https://www.bigmarker.com/pl3y/uOttawa-Wellness-Week-Energizer

    • When: Tuesday, January 21 - live at 3 p.m.
    • Where: N/A (online)
    • Event language: bilingual
    • Registration: Registration is not necessary. However, you can pre-register in order to get a reminder when the webinar starts! Click here to register.
    • uoCal: https://uocal.uottawa.ca/en/node/24619

    Roger-Guindon

    black cordless headphones beside sport bottle and notebook

    Energizer Webinar

    by PL3Y

    With the webinar, learn about how to improve mental health through physical literacy. No fancy fitness wear required — come as you are. After a short session, you will also get resources to practise the skills you’ve learned on your own time.

    Come join in person in Roger-Guindon Atrium and enjoy some healthy snacks!

    TO JOIN THE WEBINAR (online): https://www.bigmarker.com/pl3y/uOttawa-Wellness-Week-Energizer

    • When: Tuesday, January 21 - live at 3 p.m.
    • Where: RGN Atrium or online
    • Event language: bilingual
    • Registration: Registration is not necessary. However, you can pre-register in order to get a reminder when the webinar starts! Click here to register.
    • uoCal: https://uocal.uottawa.ca/en/node/24619

    Lees

    Yoga

    A woman unrolling a blue yoga mat.

    This program is a combination of warm-up stretches, yoga postures, breathing techniques, meditation and deep relaxation. Learn how yoga can reduce stress and anxiety, improve concentration and focus, increase strength and flexibility, and bring a sense of calm and balance to your life.


    black cordless headphones beside sport bottle and notebook

    Energizer Webinar

    by PL3Y

    With the webinar, learn about how to improve mental health through physical literacy. No fancy fitness wear required — come as you are. After a short session, you will also get resources to practise the skills you’ve learned on your own time.

    JOIN THE WEBINAR HERE: https://www.bigmarker.com/pl3y/uOttawa-Wellness-Week-Energizer

    • When: Tuesday, January 21 - live at 3 p.m.
    • Where: N/A (online)
    • Event language: bilingual
    • Registration: Registration is not necessary. However, you can pre-register in order to get a reminder when the webinar starts! Click here to register.
    • uoCal: https://uocal.uottawa.ca/en/node/24619
    Wednesday - January 22

    Main campus

    a piggy bank

    Budgeting & Retirement Planning

    presented by RBC

    What’s keeping you from saving? Sometimes the hardest thing about saving is getting started. RBC has the tools, tips and advice to help set you up for financial success. Focus on your goals and start saving now!

    Note: this event will be offered in two sessions, one in English and one in French.

    English session
    • When: Wednesday, January 22, 11:30 a.m. - 12:30 p.m.
    • Where: Faculty of Social Sciences (FSS), room 1006
    • Registration: no registration required
    • uoCal: https://uocal.uottawa.ca/en/node/24608
    French session

    Make the Best of Stress

    Are you experiencing stress? Why does it make you feel so awful? What causes it? Learn tricks to manage stress, including mindfulness, breathing and relaxation exercises, as well as how to set and prioritize goals.

    • When: Wednesday, January 22, 11:30 a.m. - 12:30 p.m.
    • Where: 90 University (90U), room 140
    • Event language: bilingual
    • Registration: no registration required
    • uoCal: https://uocal.uottawa.ca/en/node/24606

    Water Running Workshop

    Two feet next to swimming pool.

    Want to increase your range of motion and strength? Try this deep-water running class. Forget the cold and discover the power of weightless movement!

    Deep-water running is an excellent way to increase range of motion and strength using the water resistance. We will learn how to set different personal intensity levels and types of interval training to increase heart rate. This class will allow participants to discover the power of suspended (weightless) movement, which many people find very unfamiliar. The class will include a simple warmup, two longer cardio sets, with some other forms of movement through the water in between to break it up, and conclude with a cool down/stretch.

    • When: Wednesday, January 22, noon - 1 p.m.
    • Where: Montpetit Hall (MNT) swimming pool
    • Event language: bilingual
    • Registration: no registration required
    • uoCal: https://uocal.uottawa.ca/en/node/24604

    The TAO Experience

    comfy chair with laptop in it, showing TAO logo on screen

    Join us for an immersive session to discover TAO (Therapy Assisted Online). TAO is an online library of engaging and interactive programs that promote wellness and can help you bounce back from challenging times.

    In this session, you will create your TAO account; explore the interactive components such as, relaxation videos, journaling logs, and mindfulness library; have a mental health counsellor walk you through a brief wellness exercise.

    All uOttawa students, faculty and staff are welcomed. Please bring earphones or headset.


    person receiving a chair massage

    Mini-massages

    Muscle tension getting to you? Stressed? Come and relax with a mini-massage!


    Guided Meditation

    A pile of multi-color rocks

    Like all Wednesdays, join us for a guided meditation session! Sessions are offered to all students and employees on campus. 

    • When: Wednesday January 22, 5 p.m. to 6 p.m.
    • Where: 90 University (90U), room 151 (Wellness Lounge)
    • Event language: bilingual
    • Registration: no registration required
    • uoCal: https://uocal.uottawa.ca/en/node/19619
    Thursday - January 23

    Main campus

    Reiki

    A hand, palm turned to the sky, is holding a small green leaf plant.

    Come try a Reiki session (20 minutes/appointment) to help you de-stress! Sessions open to all.

    • When: Thursday, January 23, 9 a.m. - noon
    • Where: University Centre (UCU), room 203
    • Event language: bilingual
    • Registration: please visit the Health Promotion Centre in UCU 203 or call 613-564-3950 ext. 290
    • uoCal: https://uocal.uottawa.ca/en/node/22590

    50M Lane Swim Workshop

    a person swimming in olympic sized pool

    Want to learn how to maximize your workout during Lane Swim? Splash into our workshop with an aquatic instructor. Practice different drills and swim sets that you can apply on your own at the pool. As a bonus, this session will be offered in 50M (long-course) format in our Olympic sized swimming pool.

    • When: Thursday, January 23, 11:30 a.m. - 12:30 p.m.
    • Where: Montpetit Hall (MNT) swimming pool
    • Event language: bilingual
    • Registration: no registration required
    • uoCal: https://uocal.uottawa.ca/en/node/24623

    Spiritual Habits for Good Mental Health

    man seen from back, arms wide open towards the sun

    In this session, a panel of religious leaders from a variety of faith traditions will discuss how mental health is being addressed in religious communities. The panellists will discuss the ways spiritual disciplines benefit mental health and answer questions about them. The session will be led by uOttawa Multi-Faith Chaplaincy Services.

    • When: Thursday, January 23, 11:30 a.m. - 12:30 p.m.
    • Where: 90 University (90U), room 151 (Wellness Lounge)
    • Event language: bilingual
    • Registration: no registration required
    • uoCal: https://uocal.uottawa.ca/en/node/24625

    Stretches and Exercises for the Office

    a woman and a man stretching

    Call-out to all our office colleagues! Come and join us to learn about the benefits of stretching and the good way to stretch, and practice some stretches that you can do at your desk.

    • When: Thursday, January 23, noon - 1 p.m.
    • Where: 90 University (90U), room 152
    • Event language: bilingual
    • Registration: no registration required
    • uoCal: https://uocal.uottawa.ca/en/node/24627

    Journey Toward Wellness: Avoiding Job Burnout Through Resilience [event in French]

    a woman sittimg near a window, pensive

    Cheminer vers le mieux-être : contrer l’épuisement professionnel par la résilience

    By the end of this workshop, you will know what makes for and characterizes job burnout. You will know the risk factors linked to individuals and to workplaces, as well as the personal and career consequences of burnout. You will also be able to tell the difference between job burnout and other mental health issues, as well as identify the steps to resilience.  Finally, you will be able to implement prevention strategies that favour resilience, to face difficult situations and reduce the risk of burnout.  


    Snowshoeing in Gatineau Park [event for students]

    a group of people walking in the snow

    Join the International Office for this guided snowshoe hikes in Gatineau Park offered by the National Capital Commission. Don’t miss the chance to learn about how Gatineau Park’s animals adapt to winter conditions while enjoying this fun winter activity.

    • When: Thursday, January 23, 12:30 p.m. - 4 p.m.
    • Where: Meeting spot is in front of Café Nostalgica (601 Cumberland St.)
    • Event language: bilingual
    • Registration: participants must reserve their spot by emailing amigo@uOttawa.ca
    • uoCal: https://uocal.uottawa.ca/en/node/24632

    Wellness Group : International Students

    A moose wearing a uOttawa t-shirt and headphones. Green background.

    This group is for international students who are interested in sharing their experience of living and learning in Canada, while meeting new people and learning new skills in a safe and collaborative space. Just drop-in!

    • When: Thursday, January 23, 2:30 p.m. - 4 p.m.
    • Where: 90 University (90U), room 151 (Wellness Lounge)
    • Event language: bilingual
    • Registration: no registration required
    • uoCal: https://uocal.uottawa.ca/en/node/24495

    Roger-Guindon

    Budgeting & Retirement Planning

    A pink piggy bank.

    presented by RBC

    What’s keeping you from saving? Sometimes the hardest thing about saving is getting started. RBC has the tools, tips and advice to help set you up for financial success. Focus on your goals and start saving now!

    Note: this event will be offered in two sessions, one in English and one in French.

    English session
    French session

    Student Financial Literacy

    presented by RBC

    A person drawing a dollar sign in a notebook.

    Making a budget is one of those things, like cleaning your room or studying for exams, that you just don’t want to do. Regardless of how much money you make as a student, it’s still important to keep track of it. RBC has the tools, tips and advice to help set you up for financial success.

    Note: this event will be offered in two sessions, one in English and one in French.

    English session
    French session

    Lees

    Zumba

    people in fitness wear, following an instructor's movements

    This cardio fitness class, inspired by Latin and International dance, will guarantee smiling and sweating the whole way through! No dance experience necessary. The instructor will incorporate different dance styles: salsa, merengue, samba, belly dance, reggaeton, and hip hop. Try it once and you'll be hooked!

    Friday - January 24

    Main campus

    Sound Healing Meditation

    A crystal singing bowl.

    Bathe in the sweet sounds of crystal singing bowls and many other lovely sound healing instruments. Specialist Rebecca White Raven will gently guide you into a relaxed and grounded state and then produce sweet sounds and song to carry you into a deep meditative experience.

    • When: Friday, January 24, 10 a.m. - 11 a.m.
    • Where: Perez Hall (PRZ), room 121 (Freiman Hall)
    • Event language: bilingual
    • Registration: no registration required
    • uoCal: https://uocal.uottawa.ca/en/node/24693

    A therapy dog surrounded by students.

    Pet Therapy

    Love dogs? Need a break? Come relax with our certified therapy dogs.

    • When: Friday, January 24, 11 a.m. - noon
    • Where: 90 University (90U), room 151 (Wellness Lounge)
    • Event language: bilingual
    • Registration: no registration required
    • uoCal: https://uocal.uottawa.ca/en/node/17543

    Working with Self-­Criticism: The Power of Compassion

    by Melisa Arias-Valenzuela

    person looking at himself through a broken mirror

    Self-­criticism is linked to important mental health difficulties. In the past few years, research in the field of psychology has increasingly shown the powerful impact that compassion can have in addressing self-­criticism as well as in enhancing well-­being. In this presentation, Melisa Arias-­Valenzuela will discuss current research on the self-­criticism and compassion. She will also lead experiential exercises to help participants get to develop a sense of safeness and compassion towards themselves.

    Melisa Arias-­Valenzuela is a doctoral candidate (Ph.D-­Psy.D) at the Université du Québec à Montréal and a University of Ottawa alumni. She is a doctoral associate at the Ottawa River Psychology Group and she practises assessments and psychotherapy with people struggling with eating disorders and body-­image related difficulties, anxiety disorders, mood disorders, trauma-­related disorders as well as low‐self-­esteem, relational and adjustment difficulties. Melisa has a special interest and passion for compassionate intervention approaches, particularly for Compassion-­Focused Therapy (CFT) and Mindful Self-­Compassion (MSC). She has trained with experts in the field of compassion such as Paul Gilbert, Dennis Tirch, Laura Silberstein-­Tirch, Russell Kolts and Tobyn Bell. She has also trained and co-­led a Mindful Self-­Compassion course with Dr. Kimberly Sogge.

    • When: Friday, January 24, 10 a.m. - 11 a.m.
    • Where: 90 University (90U), room 152
    • Event language: bilingual
    • Registration: no registration required
    • uoCal: https://uocal.uottawa.ca/en/node/24695

    Zumba

    people in fitness wear, following an instructor's movements

    This cardio fitness class, inspired by Latin and International dance, will guarantee smiling and sweating the whole way through! No dance experience necessary. The instructor will incorporate different dance styles: salsa, merengue, samba, belly dance, reggaeton, and hip hop. Try it once and you'll be hooked!

    • When: Friday, January 24, 11:45 a.m. - 12:45 p.m.
    • Where: Montpetit Hall (MNT), Gym 3
    • Event language: bilingual
    • Registration: no registration required
    • uoCal: https://uocal.uottawa.ca/en/node/24697

    Supporting our friends in the time of #MeToo

    woman wearing a grey jacket talking to someone

    The Human Rights Office invites you to join OCTEVAW members Dr. Kathleen Metcalfe and Matt Schaaf as we practice the skills of listening to and honouring the difficult experiences of our friends, family, and colleagues, while avoiding burnout and compassion fatigue. The workshop will be followed by an activity to create tools to help reduce stress and a letter-writing session for survivors to show your compassion and demonstrate your support. Workshop will be offered in English.

    • When: Friday, January 24, 1 p.m. - 5 p.m.
    • Where: 90 University (90U), room 151 (Wellness Lounge)
    • Event language: English
    • Registration: no registration required
    • uoCal: https://uocal.uottawa.ca/en/node/24699

    Roger-Guindon

    Zumba + Smoothies

    people in fitness wear, following an instructor's movements

    This cardio fitness class, inspired by Latin and International dance, will guarantee smiling and sweating the whole way through! No dance experience necessary. The instructor will incorporate different dance styles: salsa, merengue, samba, belly dance, reggaeton, and hip hop. Try it once and you'll be hooked!

    This event will also feature a specialty smoothie bike – whether you participate in Zumba or not, come enjoy a healthy snack!

    • When: Friday, January 24, noon - 1 p.m.
    • Where: Roger-Guindon Hall (RGN) Atrium
    • Event language: bilingual
    • Registration: no registration required
    • uoCal: https://uocal.uottawa.ca/en/node/24701

    Lees

    Journey Toward Wellness: Avoiding Job Burnout Through Resilience [event in French]

    a woman sittimg near a window, pensive

    Cheminer vers le mieux-être : contrer l’épuisement professionnel par la résilience

    By the end of this workshop, you will know what makes for and characterizes job burnout. You will know the risk factors linked to individuals and to workplaces, as well as the personal and career consequences of burnout. You will also be able to tell the difference between job burnout and other mental health issues, as well as identify the steps to resilience.  Finally, you will be able to implement prevention strategies that favour resilience, to face difficult situations and reduce the risk of burnout.  

    Activity for employees (staff and professors)

    LIFT 2020 University of Ottawa Fitness Challenge

    woman stretching in nature

    Take advantage of Wellness Week to dive into the LIFT 2020 University of Ottawa Fitness Challenge! The event lasts from January 21 to February 21, and is presented in partnership with LifeWorks by Morneau Shepell.

    Register now and participate in a challenge where you collect points by getting active. During the challenge, you will have unlimited access to Customized Fitness Sessions via the LIFT session app.

    You can collect points by completing LIFT Sessions or you can manually enter other activities that you do to get active (yoga, running, cycling, etc.). Remember, this is a team challenge so you are not only getting active for yourself, you are collecting points for your team as well :)

    By participating, you could win one of the following prizes:

    • One of 2 complimentary registration to the "Desk Jockey" training course
    • One of 2 complimentary registration to a yoga course

    Go to https://uottawa.liftsession.com/ to sign up and get ready to start 2020 on the right foot!

    Important notice

    Photographs and film footage may be taken during the Wellness Week’s events, which may include your recognizable image. By participating in these events, you consent to being photographed or filmed and authorize the University to use the photographs or film in print, digital, video or web-based format for its promotional and archival purposes. For further information, email mieuxetre.wellness@uOttawa.ca.

    Partners

    Human Resources wishes to thank its community partners: Multi-Faith Chaplaincy Services , Communications Directorate, Emond Harnden, Employee and Family Assistance Program, Faculty of Health Sciences, Faculty of Medicine, Faculty of Social Sciences, Food Services, Health Services, Healhty and Active Campus Committee, Human Rights Office, Initiative 1/5, Office of the Vice-President Academic and Provost, Professors, RBC, SASS, Sociocultural and Educational Programming, Sport Services.

    Prizes!

    Wellness Week is more than events: there are great prizes to win too! Keep your eye on @uOttawa social media channels for #uOttawaWellness giveaways or simply send an email to Mieuxetre.wellness@uottawa.ca to share your comments on the activities.

    uoCal

    Instagram

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