Personal Wellness Supports

Are you feeling low? We have all been there!

There are days when everything seems challenging to face and achieve. You are going to face a lot of hardships in your life.

Everyone feels low or down from time to time and that is quite normal. We've all experienced situations in which we have felt upset, angry, worried or sad.

Feeling low is particularly common after a distressing event or major life change like the death of someone close, unemployment or a relationship breakdown.

Sometimes it is possible to feel down without there being an obvious reason.

What's the difference between low mood and depression?

A general low mood can include sadness, feeling anxious or panicky, worry, tiredness, low self-esteem, frustration and anger.

• However, a low mood will tend to lift after a few days or weeks.
• Making some small changes in your life, such as resolving a difficult situation, talking about your problems, exercise or getting more sleep, can usually improve your mood.
• Low moods tend to lift after a few days or weeks.

Symptoms of depression can include : low mood lasting two weeks or more, lack of enjoyment, feeling hopeless, feeling tired/ lacking energy, lack of concentration, comfort eating/losing appetite, sleeping more usual/unable to sleep.

When to get help for low mood or depression:

Whatever the cause, if negative feelings continue, are too much for you to cope with, or are stopping you from carrying on with day to day life, you may need to make some changes and get some extra support.

Self-help techniques:

Developing a regular good night's sleep, keeping to a healthy diet, reducing your alcohol intake and getting regular exercise, can help you feel more in control and more able to cope.

Getting out-For some of us, leaving the house is a very real challenge when feeling low or depression strikes. For example it could be sitting in the garden for 5 minutes of sunshine or a walk around the block.

Dealing with people- We all have relationships with others that need nurturing, but low mood/ depression makes us want to retreat into ourselves. It is important to find the people you trust and find a balance of connecting.

Getting stuff done- Although low mood/depression can make us want to do nothing at all, there are going to be times when we really need to get stuff done. Use the power of the to-do list, breaking tasks into chunks.

Relaxation and calming techniques through activities such as meditation, breathing exercises and learning ways to think about problems differently.

Physical Activity to help Boost your Mood:

Exercising when you are feeling low has multiple benefits including positive impacts on memory, energy levels, feeling of well-being and overall mood. Here are some ways to introduce physical activity to improve your mood:

• Find the exercise that makes you feel good. Whether it be cross-fit, biking, swimming, etc...Once you find what you enjoy, investigate a community group that you can join. Adding physical activity with social connection decreases depression and anxiety and increases mood.
• Work in your garden or volunteer at the local community garden. Gardening is a great way of increasing physical activity while doing something that feeds your spirit
• Running, speed walking, swimming, and cycling are great aerobic exercises that release endorphins which are the body’s “feel good” chemical.
• Practice yoga to help ease stress and anxiety. Yoga can help teach you to relax as well as strengthen and stretch tense muscle.
• Here is a great article on exercising to increase your mood: https://www.verywellmind.com/exercise-and-improving-your-mood-2223781

Nutrition to help boost your mood:

Recent research has shown that there are specific foods that can help boost your mood. At times we reach for sweets when we are feeling low, however they can cause a sugar crash and do the opposite of what we are hoping. Here is a great article on 7 Ways to Boost your Mood with Food:
https://www.verywellmind.com/foods-for-a-better-mood-89889

Resources:

Bounce Back Ontario https://bouncebackontario.ca/adults-19/

(Often low mood and worry problems don’t qualify for a formal mental health diagnosis, but they deserve attention in their own right. BounceBack is specifically designed for people experiencing stress, low mood, or anxiety, which can get in the way of life satisfaction.)

Have a happy, healthy week!

Sincerely,
Coach

Four Ways to Soothe Nighttime Anxiety

Encourage positive distractions: Distract yourself with “interesting and engaging imagery,” involving as many of your senses as possible. An example could be to close your eyes and picture a nice beach. Can you hear the crashing of waves? Feel the sun on your skin? Taste the salt from the sea?

Allow worrisome thoughts: It is not uncommon to become fixated on something stressful that is happening the next day. It could be a test, a job interview, or a confrontation with a family member. We often want to push these thoughts from our mind. However, it may result in doing so may hurt more than it helps. Consider what comes after the big event. Remember the mundane tasks that follow something stressful. This might be going out for a walk with a friend after your interview or going grocery shopping after you’ve had the hard conversation. This can help you recognize that the panic will pass.

Practice nightly mindfulness - Generally, when we’re wide awake worrying, we’re focused on something that’s happening in the future. Mindfulness can be a powerful solution as it directs your attention towards what is happening in the present. It is an opportunity to focus on your breathing. It may also be helpful to focus on a physical sensation like how warm and soft your blankets feel. Try a body-scan meditation to relax both your body and mind.

Focus on gratitude - Focusing on the good can evoke pleasant emotions and help soothe you to sleep. For example, rather than thinking what might go wrong, try to focus your attention on small things you are looking forward to. You might reflect on something that has happened over the last week that you are grateful for. It can be comforting to think of a positive/kind person in your life, or nice deeds other people have done for you. Sometimes feeling fortunate for that person can lessen worry and help you sleep.

https://www.youtube.com/watch?time_continue=169&v=FulTaDhEtDY&feature=emb_title

https://my.happify.com/hd/science-of-sleep-infographic/

https://my.happify.com/hd/3-sleep-rituals-that-will-help-you-sleep-like-a-baby-tonight/

Physical Activity

Getting 150 minutes of moderate to vigorous physical activity per week greatly increase your quality of sleep and alertness throughout the day. Adequate sleep is linked with better concentration in class and overall productivity at work. The Sleep Foundation discusses how physical activity impacts overall quality of sleep in this article: https://www.sleepfoundation.org/articles/study-physical-activity-impacts-overall-quality-sleep.

Here are some tips to incorporate physical activity for better sleep:

• Listen to your body to find the right time to work out. Aerobic exercise releases endorphins that may keep you awake. You may want to work out no later than 2 hours before bed to give your body and mind time to wind down.
• Incorporating Meditation and Yoga to you workout routine has been proven to help with better sleep. https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726
• Try for 30 minutes of moderate to vigorous activity per day this can include running, hiking, swimming, HIIT class, and other equivalent activities. Here is an article about moving more to sleep better: https://www.participaction.com/en-ca/everything-better/sleep-better?gclid=EAIaIQobChMI_pzO-YOx6gIVipyzCh2FTAPAEAAYASAAEgJyfPD_BwE
• Stretching before bed can help you fall asleep faster and have a better overall sleep. Here are a few great stretches to do before bed: https://www.healthline.com/health/stretching-before-bed

Nutrition

It is not uncommon for students to be juggling school and work. This can result in working outside the usual 7am-6pm time period. You may find that eating healthy can be a challenge due to your schedule constantly changing. Here are some practical tips to help make your day healthier.

How to eat healthier when working shifts

• Pack healthy meals and snacks. Bringing healthy meals and snacks from home will make it easier to eat well on your shift. Include a variety of foods that include plenty of vegetables and fruits, whole grains and foods high in protein.
• Eat your main meal before going to work. If you work shifts, you may find yourself eating a large meal twice, first at home and then again at work. This may lead to weight gain. Eat a small meal and have healthy snacks spread out during your shift.
• Have a light snack before bed. It’s hard to sleep well if you’re too full or too hungry. Healthy snacks such as whole grain cereal with milk and fruit, a piece of whole grain toast with a little peanut butter or smoothies are good choices.
• Avoid high-fat, fried or spicy foods. To prevent indigestion or 'heartburn' eat lower fat foods that are not fried or too spicy.
• Skip sweet snacks. Foods high in sugar, such as a chocolate bar or soft drink, may give you a short burst of energy, but can leave you feeling sluggish later. A snack with a little protein will provide energy when you start to feel tired and hungry. Try a handful of nuts with fruit, hummus with vegetable sticks, yogurt with berries or make your own granola bars or energy balls.
• Cut down on caffeine. Drinking caffeinated beverages can help you stay alert; but too much caffeine can interfere with sleep, make you feel nervous or irritable and upset your stomach. To cut down on caffeine switch to decaffeinated tea or coffee, or herbal teas.
• Drink more water. Drink plenty of water to prevent dehydration. It may help you to feel more alert during your shift.
• Take active breaks. Do some stretches during your break. Walk up a flight of stairs or go for a brisk walk. Being active at work will give you energy to finish your shift, improve your mood and help you sleep better. The good news is that by eating well and being active, you could have better sleep.
• Foods that help promote sleep: https://www.activebeat.com/diet-nutrition/12-foods-that-promote-sleep/

Resources

Join Michael Zinn as he shows you how to make a Kale salad with homemade maple balsamic dressing: https://www.facebook.com/FlemingCollegeSAC/videos/274297987350474

Building resilience to manage change:

How we navigate change and transition depends, in large part, on how resilient we are. Resilience is the ability to recover from difficult experiences and setbacks, to adapt, move forward and sometimes even experience growth. You can think of resilience as a set of skills that can be, and often is, learned. Part of the skill-building comes from exposure to very difficult but manageable situations. For instance, as we move through COVID 19, how do we manage with the changes we encounter.

Many, many resilient people learn to carefully accept what they cannot change about a situation and then ask themselves what they can change.

Inspiration for nurturing resilience

• Embrace challenges as opportunities for growth. When you’re facing adversity, practice asking yourself, “What can I learn here?” or “How can I bring meaning to this situation?”
• Recognize Your Signs of Stress. Where do you feel stress in your body? What are some of the bad habits you engage in when feeling stressed?
• Identify and Use Your Strengths. Describe a time when you were able to overcome or handle a major challenge in life. What did you learn about yourself? What personal strengths did you draw upon? Draw upon an image of when you were the most resilient. How might you apply this strength now?
• Build a support network. We are not meant to deal with life’s challenges alone. Begin to identify your sources of support at home, work, school and in the community. Practice good communication and conflict resolutions skills. This will allow you to create a caring community.
• Take good care of your physical body. What kind of small changes can you invest in to improve your health? (Better sleep, better nutrition, hydration, exercise, etc.) List one small change you can make now.
• Engage in meaningful activities. Notice what happened in your day that was meaningful on a regular basis. What kinds of activities did you find meaningful? Identify activities that put you in the flow. (Enjoyable things you do that cause you to lose track of time.)

Additional readings - https://www.nytimes.com/2020/04/29/smarter-living/coronavirus-how-to-stay-optimistic-.html

https://youtu.be/HO3XAVx8kW8

Physical Activity

We know that physical exercise has a positive effect on the body and preventing certain illnesses, but did you know the by adding regular exercise into you weekly routine you can increase cognitive function (memory, focus, thinking) , psychological wellbeing (reduced anxiety and stress), and build resilience to stress?

1. Find an accountability partner. Talk to those in your bubble and find a workout partner and share your exercise goals with them. Having a workout partner helps you stay accountable by motivating each other. Your accountability partner is part of your support network and will help you cope with stress through challenging times. Check out this article on why having a workout buddy is the best thing ever: https://www.shape.com/fitness/workouts/why-having-fitness-buddy-best-thing-ever
2. Incorporate a variety of exercise types such as high intensity interval training, strength training, and low impact lengthening exercises. There are free apps you can access that will give you workouts in each area and even create a weekly plan for you. Check out this article for the best free/low cost workout apps of the year: https://www.glamour.com/story/best-free-workout-apps .
3. Start your day with a long walk outside and enjoy the beautiful weather. Take the time to feel the fresh air on your skin and listen to the birds chirping. Invite a friend or family member from your social bubble to join you.

Nutrition

Change and transition can bring on stress. Each of us may respond to stress in different ways. Studies have shown that stress can cause chemical reactions in the body that either increase or decrease appetite (the desire to eat).

It is not uncommon for people tend to overeat when stressed. This provides comfort. But it is a short-term solution. Overeating can lead to weight gain and negative feelings.

If you react to stress by overeating or reaching for sweet, salty, and fatty foods try:

• Keeping healthy snacks handy like fruit, cut-up veggies, and high fibre snacks like whole grain crackers or popcorn when you feel stressed.
• Being active. Exercise releases chemicals that can improve your mood and reduce your feelings of stress.
• Talking it out: Have a chat with a trusted friend or family member. Maybe they can help you with the activities and responsibilities that are causing stress in your life.
• Cutting down on caffeine: Caffeine is found in coffee, tea, chocolate, energy drinks, and cola soft drinks. Caffeine disrupts sleep and makes stress worse. Choose water, herbal teas, decaffeinated coffee, low fat milk or 100% fruit juice instead.

As you incorporate some of these ideas, you are also building resilience for your overall health.

Resources

Here are 7 foods to help boost your mood: http://www.eatingwell.com/article/141652/7-foods-to-boost-your-mood/

Happy Canada Day! Here is a recipe for Canadian Beaver Tails with Michael Zinn: https://www.facebook.com/FlemingCollegeSAC/videos/287911105687339

Join in on the virtual Canada Day Celebrations:

Canada Day Virtual Celebration

For opportunities to stay social and keep active, take part in the Fleming Canada Day Celebrations!

Celebrate Canada Day at the virtual celebration on July 1. Below is the online event schedule:

10 a.m. Land Acknowledgement
10:05 a.m. Canadian National Anthem
10:15 a.m. Recorded Nature Walk in the Ken Reid Conservation Area
11:00 a.m. Zumba
1 p.m. Kahoot Quiz Canadian Knowledge
2 p.m. Prize Winners Announcement

The Land Acknowledgement, Canadian National Anthem, Recorded Nature Walk in the Ken Reid Conservation Area, Kahoot Quiz, and Prize Winners Announcement can be viewed on the Fleming Student Administrative Council Facebook Page. To participate in Zumba, please register by Monday, June 29. Two participants engaging in events during the day will also be randomly selected to receive grocery gift cards from Frost Student Association.

Mental Health Mind-set – Fixed & Growth in Failure and Moving forward

7 Tips for Cultivating a Growth Mindset

1. Aim for gradual growth.
2. Remind yourself that skills can be cultivated through your efforts, strategies, and help from others.
3. Understand neuroplasticity.
4. Look at examples of others who have improved.
5. Learn from your mistakes.
6. Make a list of challenges you have overcome.
7. Check out: Dweck, C.S. (2016). Mindset: The new psychology of success. New York, NY: Random House.

https://www.youtube.com/watch?v=hiiEeMN7vbQ

https://my.happify.com/hd/the-secret-to-success-authentic-grit/

Physical Activity – Celebrating your personal exercise achievements and setting goals

It is always important to set goals and celebrate your achievements in life. This includes goals for physical exercise in your day. Goals can include anything from increasing your steps per day, adding 150 minutes of moderate to vigorous intensity exercise per week, or running in a 5k/10k/Marathon. Once you have achieved your goal, remember to celebrate your success. Below are tips on how to set your goals and celebrate your success:

1. Set your goal in the beginning and make it SMART (Specific, Measurable, Attainable, Realistic and Time-Based). For example: I will run 5k in 29 minutes at the Lindsay Milk Run by June 30th, 2020. Write it down.
2. To increase motivation, set a reward for when you achieve your goal. Here is a great article on how to celebrate your success: https://www.heart.org/en/healthy-living/fitness/staying-motivated/celebrating-your-fitness-success
3. Examples of beneficial goals for beginners include increasing your steps to 10,000 per day or increasing your physical activity to 150 minutes of moderate to vigorous intensity exercise per week. Participation has great app with resources and ideas to aid in setting goals and keeping track of your progress: https://www.participaction.com/en-ca/programs/app.

Nutrition – Mindful eating

6 Ways to Practice Mindful Eating

1. Listen to your body and stopping when full.
2. Eating when our bodies tell us to eat. (I.e. stomach growling, energy low)
3. Eating with others, at set times and places.
4. Eating foods that are nutritionally healthy.
5. When eating, just eating.
6. Considering where food comes from.

List Created by Christopher Willard, Psy D.

https://www.mindful.org/6-ways-practice-mindful-eating/

https://www.headspace.com/mindfulness/mindful-eating

Resources:

Canada Day Virtual Celebration

For opportunities to stay social and keep active, take part in the Fleming Canada Day Celebrations!

Celebrate Canada Day at the virtual celebration on July 1. Below is the online event schedule:

10 a.m. Land Acknowledgement

10:05 a.m. Canadian National Anthem

10:15 a.m. Recorded Nature Walk in the Ken Reid Conservation Area

11:00 a.m. Zumba

1 p.m. Kahoot Quiz Canadian Knowledge

2 p.m. Prize Winners Announcement

The Land Acknowledgement, Canadian National Anthem, Recorded Nature Walk in the Ken Reid Conservation Area, Kahoot Quiz, and Prize Winners Announcement can be viewed on the Fleming Student Administrative Council Facebook Page. To participate in Zumba, please register by Monday, June 29. Two participants engaging in events during the day will also be randomly selected to receive grocery gift cards from Frost Student Association.

Cooking with Michael Zinn:

Homemade Pasta Sauce https://www.facebook.com/FlemingCollegeSAC/videos/2575745695997189

Seven Ways to Appreciate Nature:

1. Slow your steps and enjoy. Consider a saunter or strolling for pleasure, not getting to a destination in a hurry.
2. Opportunity to feel each of your senses. Tune in using your whole body: the warm air on your face, the sound of birds, the fragrances of flowers and earthy smell of soil, the texture of leaves. Feel each sensation.
3. Think small. Spread out a blanket and spend time lying on your stomach while looking through a camera. Viewing the world from a different perspective.
4. Notice tiny details. Sometimes we focus too much on the big picture and miss the small one.
5. Change your point of view. Look up, look down, sweep your eyes from left to right. And use more than just your vision. Listen to the crunch of your feet as you walk.
6. Go lightly. When you are out in nature, nothing is required but your presence. Put away your need to do anything and completely mute your cell phone.
7. Stay awhile. Pick your spot, get comfortable, and resist the urge to move on.

Nature Meditation

Begin by sitting in a quiet place where you won’t be disturbed. Take a few breaths, allowing your mind to relax.

With your body planted firmly on the ground, feel the earth beneath you. Picture yourself in a field of forest beneath a large, leafy tree with strong branches. Smell the rich soil and clean air. Listen to the wind rustling through the leaves and notice if you hear any birds or animals stirring within.

Visualize the tree’s leaves, branches and trunk, then picture yourself reaching out to touch it. Feel the texture of the bark.

Be aware of the shade the tree offers, the wood it provides, how it cleans the air and its beauty.

Appreciate the tree as a living organism. Imagine it drinking up the water through its complex root system. Visualize the lengthening, spreading branches and the leaves opening towards the sun.

Physical Activity

Getting outdoors holds many opportunities to build in physical activity that benefits the mind, body, and spirit. Here are ways to incorporate physical activity outdoors:

1. Find a peaceful space to practice yoga. Here is a great resource for simple yet effective yoga poses: https://www.yogajournal.com/poses/poses-by-level/beginners-poses
2. Go for a hike, run, or walk. Trails are open and ready to use. Be sure to pack water and a snack. Look at the forecast and dress for the weather. Remember to social distance when out for your hike.
3. Go for a bike ride. There are lots of road paths, and bike trails to pick from. Be sure to always keep an eye out for motorists and pedestrians while you’re out. Don’t forget to make use of your bell to let people know you are coming.
   • https://www.peterborough.ca/en/city-services/walking-and-cycling.aspx
   • https://www.explorekawarthalakes.com/en/explore/cycling-and-biking.aspx
4. Play an outdoor sport. Golf courses, tennis courts, and frisbee golf courses are now open. This is a great way to get outside and be active while continuing to social distance.

Nutrition

1. Meal planning is a great way to save time and money. Find a day when you have a few hours to prep much of your food for the week. Here is a great resource on meal planning on a budget: https://www.unlockfood.ca/en/Articles/Budget/10-Tips-for-Planning-Meals-on-a-Budget.aspx. This link helps you put together a weekly menu: https://www.cookspiration.com/menuplanner.aspx
2. Bring a bottle of water when hitting the trail. It is important to remember to stay hydrated. Especially during the warmer months and while taking part in physical activity. Here is a link to an article on sports nutrition and hydration: https://www.unlockfood.ca/en/Articles/Physical-Activity/Sports-Nutrition-Facts-on-Hydration.aspx
3. Pack a snack when going for a long hike, walk, or bike ride. Here is an easy yet delicious trail mix recipe: https://www.cookspiration.com/recipe.aspx?perma=0E224838033&d=25&i=5&s=4. This can also be made ahead as part of your weekly meal plan.

Resources

If you reside in Lindsay or the surrounding community, join the virtual Lindsay Milk Run:
www.kawarthalakes.ca/en/things-to-do/lindsay-milk-run.aspx

Join Michael Zinn as he gets his steps in while visiting the Peterborough Lift Locks
https://www.facebook.com/FlemingCollegeSAC/videos/299380554780759

Join the Fleming Knight Step Challenge to stay active and keep connected with the Fleming Community:
https://www.countit.com/#/create?company_id=undefined

Why to Keep a Nature Journal: https://youtu.be/LZ2TnKcXEJE

Many of us spend hours each day on our social media platforms. Constant engagement is accelerated with our smart phones and this impacts students’ identities, experiences, and mental health.

Healthy Ideas For Using Social Media

Support a healthy community. Consider asking yourself the following questions before commenting while you are online.

a. Is it true?
b. Is it necessary?
c. Is it kind?

1. Live in the moment. Taking photos and video clips have a place but awareness of the present moment is crucial in connecting and experiencing the world around us.
2. Connecting instead of comparing. Comparing ourselves to other people can make you unhappy over time. Genuine connections with others can enhance your overall wellbeing. Take a moment to do something that connects you. For example, reach out to an old friend or an elderly relative and send them a message of kindness.
3. Follow people and things that bring you joy. A great deal of social media content may represent lifestyles and attitudes that do not exist. Knowing how social media affects our relationships, we might limit social media interactions to those who you are close to. Instead of passively scrolling through never-ending posts, we can ask ourselves -What is this online realm doing to me and my relationships?
4. If social media creates stress, consider deleting apps from your phone such as Facebook and Instagram so you do not have easy access.
5. Prioritize time spent with friends and family over time spent scrolling through social media.
6. Take a break and support others in doing so. If your friend is struggling with social media use and wants a break from it, support your friend and do not make fun of them. Join them in the break.

Healthy Social Media use resources

https://greatergood.berkeley.edu/article/item/how_to_use_social_media_wisely_and_mindfully

http://news.mit.edu/2020/mindhandheart-nine-tips-healthy-social-media-use-0123

https://www.heretohelp.bc.ca/wellness-module/wellness-module-10-staying-mentally-healthy-with-technology

https://my.happify.com/hd/happiness-and-technology-infographic/

Virtual Programming and Physical Activity:

Proper use of social media and virtual programming can aid in staying physically active especially in times of social distancing and/or quarantine. Here are some examples of social media and virtual programming that you can take part in to help incorporate physical activity into your day:

1. Join the free Fleming virtual fitness classes. This not only adds 30 minute or more of continuous exercise to your day, but you can also stay active with others from the Fleming community, ensuring you are flexing your social muscle along with your physical muscle.
   https://www.customfitvitality.com/fleming
2. Join the Fleming Knights Step Challenge to increase your daily steps and win prizes. You can win prizes for most steps in a week as well as having the biggest improvement week over week.
   http://www.imleagues.com/Fleming/Registration
3. Doing 30 minutes or more of a dance or sports game on a gaming platform with a motion sensor (Wii, Kinect, Move) are just as beneficial as a cardio workout you would get at the gym.
4. Join a virtual running or obstacle challenge. See resources below for a list of virtual running and obstacle challenges

Nutrition

Have you been wondering what the best groceries are to buy during the pandemic? Health Canada recommends healthy choices that have longer shelf lives. Here is a full list of great grocery ideas and recipe alternatives to work with what you have at home https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/covid-19.html?utm_source=onpp&utm_medium=outreach&utm_content=healthy_eating&utm_campaign=covid-1920#a2

Resources:

Clean out your fridge with Michael Zinn to make a tasty quesadilla:
https://www.facebook.com/411897078838763/videos/2581534882062808

Join the Fleming Knights Esports league by registering here:
http://www.imleagues.com/Fleming/Registration

Virtual Running and Obstacle Challenge Races

Ottawa Race Weekend
Date: May 15th – September 7th
Distance: 5K, 10K, Half Marathon, Full Marathon
https://raceroster.com/events/2020/24011/tamarack-ottawa-virtual-race-weekend-2020

Toronto Jazz Beaches
Date: Official date is July 26th- but you can choose any day before the end of July to do your run
Distance: 5K, 10K, Half Marathon, Full Marathon, 1568 Provincial Pass
https://raceroster.com/events/2020/29834/beaches-jazz-run-2020

Scotiabank Vancouver
Date: June 29th- September 18th
Distance: Half Marathon, 10k, 5k
https://canadarunningseries.com/scotiabank-vancouver-half-marathon/virtual-race/

Under Armour Spring Run Off
Date: May 4th- July 1st
Distance: 8K or 5K
https://canadarunningseries.com/spring-run-off/virtual-race/

Canada Day Virtual X Run
Date: July 1st- July 13th
Distance: 5K
https://raceroster.com/events/2020/27583/canada-day-virtual-x-run

Spartan Virtual Race
Date: July 11-Sept. 13
Distance: Multiple
https://www.spartan.com/en/virtual-race

We want to hear from you! Please share your feedback and topics you would like to see covered in the coming weeks by email us at sportinfo@flemingcollege.ca.

What do Jake Gyllenhaal, Oprah, Mark Ruffalo and Gwyneth Paltrow have in common (other than massive fame)? They love to garden! This week we will go over the benefits of gardening including mindful gardening, physical activity and nutrition.

Late May to early June is a great time to start a garden or lend your time to the local community garden. Gardening is an activity that promotes mindfulness, meditation, healthy nutrition, and adds physical exercise to your day in a fun and challenging way. Be sure to look at the resources at the bottom for a list of local community gardens that you can access and workshops in your area.

Tips for Mindful Gardening:

1. Walk barefoot- Walk through your garden during the warmth of summer. Feel the sensation of the grass on your feet. How do the blades feel between your toes? Is there a breeze? Pay attention to your senses. Think about what you can hear, smell and touch.
2. Study a flower. Find a quiet place to sit and begin to take a few deep breaths. Pay attention to each part of the flower.
3. Be grateful. Feeling a sense of thankfulness and wonder is a form of mindfulness. For example this one tomato is very beautiful and the plant is still surviving. I have soil to plant vegetables.
4. Listen to the falling rain. We need water in some form to garden. Listening to the rain can be a simple meditation. The patter, patter on the roof. Or you can sit in a light rain and feel the cool droplets on your arm.

Here is a great web resource connected to mindfulness: www.calmmoment.com

Tips for increasing Physical Activity through gardening

1. Build your own garden. You can create a garden using large containers from around the house. Just make sure to poke a few holes in the bottom so the water can drain. You can add upwards to 5000-7000 extra steps per day when preparing gardens. This is a great was to get your steps in for the Fleming Knights Step Challenge (see link under resources).
2. Working in your garden is a fun way to burn calories. While watering, planting, and weeding, you can burn approximately 250 calories an hour in your garden.
3. 3. Check out this article about the physical health benefits of gardening: https://bodyandhealth.canada.com/healthfeature/gethealthfeature/healthy-garden-healthy-gardener
4. 4. Here is a funny article on gardening and cardio including the 5K Worm Run, Sheep manure medicine ball, and the dreaded double dig: https://www.theglobeandmail.com/life/first-person/article-im-ditching-the-gym-for-gardening-cardio/

Nutrition:

Gardening can be an inexpensive way to keep fresh vegetables and herbs on your plate. If you are unable to create a garden be sure to check out your local farmers market for in-season fruits and veggies.

Here is a look at the Peterborough Farmers Market from Fleming SAC’s Michael Zinn: https://www.facebook.com/FlemingCollegeSAC/videos/237216884239806

Resources:

Free Fitness Classes for the Fleming Community: https://www.customfitvitality.com/fleming

Join the Fleming Knights Step Challenge: http://www.imleagues.com/Fleming/Registration

Community Gardens:

The Ontario government deemed Community Gardens as essential services on April 25/20. They can open during COVID-19, as long as Public Health guidelines are followed.

Community Gardens in Peterborough:

Throughout Peterborough County and City there are more than 40 community gardens.

To learn more, call 705-743-3526 ext. 115, email growing@nourishproject.ca, or go to: https://nourishproject.ca/market-meals

Community Gardens in Lindsay:

There is a new, volunteer, gardening opportunity at the Edwin Binney Community Garden http://ckl-unitedway.ca/edwin-binney-community-garden/

Produce from these gardens will be distributed to our community through programs such as the Good Food Box, Meals on Wheels, school nutrition programs, food banks, food cupboards, and cooking classes. For more information on how you can get involved, how you can receive fresh produce right from the gardens, click here: http://ckl-unitedway.ca/edwin-binney-community-garden/#volunteer.

To learn more about community gardens in Lindsay, go to: https://www.ccckl.ca/services/nutrition/community-garden/. Or contact: Jordan Prosper Health Promoter. P: 705-324-7323 ext. 186 Email: jprosper@ccckl.ca

Online Garden Workshops:

https://nourishproject.ca/events

Physical Activity

It can seem difficult to continue or begin to incorporate physical activity into your daily routine during this time. Physical activity benefits the mind and body: positively impacting your mood, while reducing anxiety and keeping your body healthy.

4 ways to incorporating physical activity into your daily routine:

1. Set a goal to incorporate 30 minutes or more of physical activity per day
2. Take short physical breaks to walk around the house and stretch. Check out this link for some great stretches - https://www.acefitness.org/education-and-resources/lifestyle/blog/6499/flexibility-exercises-for-beginners.
   Here you will find 10 benefits of stretching: https://www.acefitness.org/education-and-resources/professional/expert-articles/6387/10-reasons-why-you-should-be-stretching/
3. Join the free virtual fitness classes offered to Fleming students https://www.customfitvitality.com/fleming/
4. Take a 30-minute walk outside and enjoy the fresh air.

Would you like more information on incorporating physical activity into your day? Check out this informative article from the World Health Organization: https://www.who.int/news-room/campaigns/connecting-the-world-to-combat-coronavirus/healthyathome/healthyathome---physical-activity

Social Muscle

Remember to flex the social muscles by being sociable and connecting with people. Like any muscle, our social skills need to be flexed and strengthened.

4 exercises to work your social muscle:

1. Set aside time every day to reach out to people who are important to you. A 15-minute conversation can ground both of you.
2. Focus on quality versus quantity. Set aside all distractions and be present for that person.
3. Find ways to help others.
4. Practise solitude in a way that is meaningful. This could be through meditation, prayer, journaling or simply being in nature.

For more on social muscle, check out this great article from CBC radio:

https://www.cbc.ca/radio/tapestry/how-to-prevent-a-pandemic-induced-social-recession-music-for-the-soul-1.5552216/exercising-during-isolation-don-t-forget-to-flex-those-social-muscles-too-1.5552218

Nutrition

Proper nutrition can positively affect your energy levels, brain power, and mood! Here is a link for recipes that are good for your brain and your belly: https://flemingstudentexperience.ca/category/eat/

Watch Fleming’s own Michael Zinn as he cooks up some low-cost easy pancakes that can be used for more than just breakfast! https://www.facebook.com/411897078838763/videos/240196703839957

Make sure to come back for week #2 where we cover mindful wellness, the benefits of alternate exercises including gardening and step challenges, and we share healthy recipes from the garden. We will also let you know about all the fun virtual events Athletics and Recreation are running this semester.