Tag Archives: Physical Wellbeing

Here’s why FRIES is the most important thing you will look at this week

Content Warning – sexual violence 

This week is Sexual Violence Awareness Week (SVAW). It is an opportunity to reflect on the harm that can be caused to individuals and communities when sexual violence occurs. Sexual violence includes both sexual assault and sexual harassment. For more information on what sexual violence includes, take a look at the sexual harm section of the UC website here. 

Sexual violence occurs when no consent is provided, so understanding the importance of consent and how it works is fundamental to healthy sex. 

Here is an acronym that highlights some important components of consent:  

Freely given – consent must be given without any force, pressure, or coercion 

Reversible – you can take back your consent at any time. Just because you have given your consent for something once it does not mean you have to do it again, and just because you may consent to one activity does not mean that your consent continues if the activity changes in any way.  

Informed – you need to know what you are consenting to. There should not be anything hidden from you. 

Enthusiastic – the word ‘yes’ alone doesn’t always guarantee legal consent. Making sure the people involved give an enthusiastic yes will help you to make sure they are not giving their consent under pressure, force, or coercion 

Safe – the whole consent process should feel physically, mentally, and emotionally safe. Remember the law too – you cannot give consent if you are under the influence of drugs or alcohol (more on that later this week), under the age of 16 or under force, pressure, or coercion. 

FRIES is not the answer to everything but it does set some good groundwork for what a healthy and safe consent process looks like. 

If you are interested in learning more about sexual violence prevention in tertiary spaces, Thursdays In Black are hosting a panel discussion on this topic at 6pm  onThursday 23 September – you can tune in here. 

George Haswell
Kaihāpai Oranga | Health and Wellbeing Promoter 


Support for students 

UC Sexual Harm Support webpage – here 

Atawhai Ākonga | Student Care – 03 369 3388, studentcare@canterbury.ac.nz 

Māori student support – 03 369 1445, maoridevelopment@canterbury.ac.nz 

Pacific student support – 03 369 1445, pasifika@canterbury.ac.nz 

Rainbow student support – 03 369 1445, ari.nicholson@canterbury.ac.nz 

Te Whare Hauora | UC Health Centre – 03 369 4444, healthcentre@canterbury.ac.nz 

Chaplaincy services – Rev Dr John Fox, 027 357 1628, john.fox@canterbury.ac.nz 

UCSA Welfare and Advocacy Service – 03 369 0555, help@ucsa.org.nz 

Safe to Talk – Ph 0800 004 334 or txt 4334 

Ministry of Health Need to talk? Free phone or text 1737 

Lifeline – 0800 543 354 or text HELP to 4357 for free, 24/7, confidential support 

Small Group Training Term 4 – try something new!

Get excited, our instructors have planned the final instalment of Small Group Training for your health & wellbeing for Term 4.  Registrations are now open!

Bootcamp with UC Rec&Sport – your early morning wake up call to get you amped for the day!
Why do SGT?

SGT is just that – training in a small and familiar group. Because you are with the same people each week (and the same instructor) we get to know each other well, and we can tailor things a little better for you. You can also ask more questions to improve your exercise knowledge, and perhaps even make some new friends and acquaintances! All of these things will help you be more consistent, and more likely to keep up a routine throughout the rest of the week. It’s a great way to complement your regular gym workouts, classes and other activities! 

You could take a course doing things you already know, to get better at it (master a skill) or perhaps try something new, to develop some neural pathways! 

What’s on offer? 

Head to our Small Group Training page for all the info on days, times and what to expect. All courses are five weeks, and commence week beginning 27 September (which means the last week is during Study Week).  

Ballet (Level 1 and Level 2 – new for Term 4) 
Yoga Play  (Focus on Backbends)
Hip Hop

How to sign up

Simply see our Customer Experience Team at Reception to sign up, or you can give us a call on 364 2433.  We need to take payment at time of booking, to secure your spot (as class size is restricted). As a student, your membership is already paid for as part of your student levy, all you need to do is register online. And being a member, you get a discounted rate too! So, why not take advantage of our great prices to try something new? 

Ngā mihi
Te Ratonga Hākinakina | UC Rec&Sport 

Top three tips to boost you back into an exercise routine

Sometimes we all need a little boost right? It’s all a bit topsy-turvy at the moment, and it can be really hard to get back into a routine, even if we were nailing it pre-lockdown. We get it. Here’s our top tips to help you find your rhythm again.

Person exercising at home
Even just 10mins a day consistently can greatly improve your mood and help you find your exercise mojo again.
1. Phone a friend 

Having an exercise buddy can help keep you accountable – they’re relying on you and you’re relying on them to make it amongst other stellar reasons. You might like to sign up for something new to learn together, or start with something more familiar to you both.   

2. Start small, but repeat often 

If you can set yourself a small goal of a daily meditation, 10mins of yoga or a 10 min intentional walk (not just your commute!) you’ll be laying down good habits to build on.  Consistency is key. You might even find that after 10mins of fresh air on your walk changes your mood, and you might even go a little further than you expect!  Why not join the Australasian Universities 10,000 steps challenge and help UC win by adding your steps? 

3.  Celebrate the wins, no matter how small! 

Success is different for everyone. For some of us, success could be getting the rehab done 4x per week, for others, it might be 200km on the bike, training for a Coast to Coast. Our point is, you can set your own targets that make sense for you, and when you reach them, give yourself a pat on the back or a small reward.    

Don’t forget, your student levy gets you gym membership at the RecCentre, where we have a huge range of sport and gym based activities for you to try on for size. If you haven’t already, sign up for your membership onlinedownload the app as well, and then pop down to see us. We’d love to see you!

Ngā mihi
Te Ratonga Hākinakina | UC Rec&Sport