Winter workouts – and how to NOT skip them!

Do you find it super easy to talk yourself into going home after work, rather than hit the workout trail, just because it’s a bit colder? Me too. Here are a few tips to help you stay on track through the winter months.

It’s no surprise that food is key. When our energy levels dip, our motivation follows. First up, ensure you’ve had a good breakfast with a good balance of protein, good fats and complex carbs. You can read more on How to supercharge your breakfast by Healthy Food Guide.

Follow that up with a lunch that doesn’t put you into a food coma – that means avoiding refined carbs and lots of sugar. We love Nadia Lim’s recipes – they look spectacular, are spectacularly healthy, AND really are very simple to make!

Finally, choosing snacks (and snack times) to make sure when you actually get to the gym, you have the energy to take it on! This could be your afternoon latte, or with a little organisation on the weekend, you could prep a healthy snack to take with you. I keep mine simple, greek yoghurt, frozen berries and a teaspoon of chia seeds – tastes like a mid-afternoon dessert!

170530_RecCentre buddy

With your food sorted, it’s time to check the environment and your routine. Try a few of these out, and see what combination works for you!

  1.  Schedule your gym into your Outlook calendar – you’ll get a reminder ding, and it’s less likely you’ll have a meeting put in there!
  2. Change into your exercise gear BEFORE you leave the office. You’ll have a visual reminder and feel more accountable to yourself.
  3. Leave things at the office. Just go exercise. Eliminate the temptation to ‘not stop’ on your journey home, because you still have to get things from your office.
  4. Get a buddy. It’s less likely you’ll bail if you’re meeting a friend.
  5. Set the bar really low. Promise yourself 15 minutes. It’s better than nothing, and it’s highly likely you’ll end up staying once the endorphins kick in and you start feeling good. Or, just go HIIT mode, and get a full workout in just 15 minutes.

Let’s do this!

Emerging Canterbury artists exhibition

Each year Murray & Co in Christchurch puts on an annual exhibition of emerging artists from the University of Canterbury’s School of Fine Arts.

170602 UC Exhibition Information

This year the exhibition is being held at The Piano, the beautiful new centre for music and the arts in the centre of town. A private opening function will be held on the evening of 13 June, and then the public is welcome to view the works every lunchtime (12 noon-2pm) from 14 to  28 June at no charge.

All works are for sale, with the proceeds going directly to the artists. This is a great opportunity to view some stunning pieces while exploring hidden parts of this architectural gem, The Piano.

Charlotte Jackson – “This selection of works is from my 'Instant Food Series' 2016. The body of work consists of 12 paintings in total, and was created for my third year painting project. The series focuses on the depiction of various instant foods you can find on a day-to-day basis. The original inspiration for this series was to generate a body of work that reflected the historical antecedents of Still Life, but could also fit into a Contemporary context. As the series evolved, I decided to explore the realms of scale, and how size affected compositional elements within the work.”
Charlotte Jackson – “This selection of works is from my ‘Instant Food Series’ 2016. The body of work consists of 12 paintings in total, and was created for my third year painting project. The series focuses on the depiction of various instant foods you can find on a day-to-day basis. The original inspiration for this series was to generate a body of work that reflected the historical antecedents of Still Life, but could also fit into a Contemporary context. As the series evolved, I decided to explore the realms of scale, and how size affected compositional elements within the work.”
Maia Abraham –  “Ko Maia Abraham ahau, no te mana whenua o Tauranga Moana me nga tupuna hoki o tera rohe ki Katikati. I now live in Otautahi Christchurch while I study. Throughout my practice as an artist I am dealing with my identity and my context as a person within the society of Aotearoa. I draw and celebrate aspects of my culture such as performance art, objects, adornment and cultural practices through the presentation of my art. Reflecting on and understanding traditional practices are very important to me but it’s also important for me to allow my culture."
Maia Abraham – “Ko Maia Abraham ahau, no te mana whenua o Tauranga Moana me nga tupuna hoki o tera rohe ki Katikati. I now live in Otautahi Christchurch while I study. Throughout my practice as an artist I am dealing with my identity and my context as a person within the society of Aotearoa. I draw and celebrate aspects of my culture such as performance art, objects, adornment and cultural practices through the presentation of my art. Reflecting on and understanding traditional practices are very important to me but it’s also important for me to allow my culture.”

Peer advisors available – let your postgrad students know

The SOAR advisory team is here to provide postgraduate students with confidential advice on research related queries. These peer advisors offer a broad range of skills in qualitative and quantitative research such as human ethics approval, report writing, statistical analysis (SPSS, Statistica, NVivo, etc.), conference presentation, publication, and much more.

Click here to find their details.

They have some valuable tips ‘n’ tricks that they have learned on their doctoral journey (e.g., creating an online research profile, use of technology, etc.). They understand  postgraduate issues and can help postgraduates  get to know the range of resources available here at UC.

Peer support is an important factor in doctoral/masters success, so  get in touch with the amazing team of SOAR (Peer) Advisors. Most of them are international doctorate students and are familiar with academic culture  in your home country as well as New Zealand. They can help postgraduate adjust to the academic culture offered by UC and to life in Christchurch. Students can feel chat with them in English, Urdu, Hindi, Punjabi, Spanish, Chinese, and Bengali.

SOAR Advisory Team

Pink Shirt Day photos

Staff and students are supporting Pink Shirt Day today and making a stand against bullying.

Check out some of the photos below.

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You can get your photos added to the slideshow, by e-mailling them to communications@canterbury.ac.nz

#pinkshirtdayNZ

Read about UC tools to support an anti-bullying culture

Watch short video  on Facebook explaining what workplace bullying is and how to recognise the four main types of workplace bullies.

See some student perspectives on diversity and bullying:

31 May is World Smokefree Day

World-smokefree-day_Facebook-story

The UC campus has been smokefree since January 2011, embracing a wider vision of integrating health into the culture, structures and processes of the University.

Frequently asked question about smokefree UC

Need a reason to quit?  Check out this list.

All nurses at the UC Health Centre are trained in smoking cessation, however you need a doctor’s appointment for prescription medication to quit smoking.

Quitline Ph 0800 778 778