Register: here

Location: Maker Studio (EL1245)

Dates: Thursdays in November

Time: noon - 1 p.m.

Description: Get Organized and Creative!

Get Organized and Creative!

BUJO-JUJO is a unique, hands-on workshop that blends the structured productivity of bullet journaling (BUJO) with the imaginative freedom of junk journaling (JUJO). Whether you're a goal-setter, memory-maker, or simply craving a creative outlet, this session will help you stay organized while letting your imagination run wild.

You'll learn bullet journaling fundamentals like task organization, habit tracking, and goal setting - then dive into junk journaling techniques such as layering textures, creative collaging, and decorative expression. Class 4, November 27, will be a consolidation session led by Nancy Espetveidt, PhD(Can), Faculty of Health, Community & Education focusing on reclaiming play and finding joy. A little bit about session 4 - The Practice of Joy in Rehumanizing our Work and Ourselves

Session 4 invites participants to explore joy as a relational and lived experience grounded in research on affect and organizational life. Scholars describe joy as a social emotion that shapes how people relate to one another and how meaning is created and shared within communities. Each station offers a space for reflection and creative engagement, inviting participants to experience joy in practice rather than as an abstract idea. Participants may move freely through the space and spend time wherever they feel drawn.

All materials are provided, but you're welcome to bring your own mementos, scrapbook supplies, or bits of ephemera to personalize your journal. Registration is required for each session. All classes are in person located in Maker Studio (EL1245). Each class is capped at 18 participants.

If our capacity is reached for this event, please contact employeewellness@mtroyal.ca to be added to a waitlist. Should a spot become available you will be notified. We hope to see you there!

Register: here

Location: EC1125

Dates: Thursdays in December

Time: 11:30 - 1 p.m.

Description: Join Employee Wellness as we collaborate with MRU Cont. Ed. to offer a seasonal floral design workshop. This is a great opportunity to make a homemade gift for a loved one as we embrace this gift of giving theme this month. Participants will create a floral arrangement in a vase. All floral elements will be provided. If possible please supply your own garden sheers and bucket.

Registration is required. This is an in person event held in EC1125. This event can accommodate 18 participants. If our capacity is reached for this event, please contact employeewellness@mtroyal.ca to be added to a waitlist. Should a spot become available you will be notified. We hope to see you there!

Register: here

Location: MRU Recreation - Track West End or MP U133

Dates: Wednesday November 5, 12, 19, 26 (registration for all sessions required)

Time: noon - 1 p.m.

Description: Employee Wellness is collaborating with MRU Recreation this fall! Join us for this 4-week program as we progressively build total-body strength, coordination, and power. Week 1 focuses on foundational strength by emphasizing proper form and activating stabilizing muscles to create a strong base. In Week 2, the program introduces balance and coordination through unilateral movements that correct imbalances and enhance body control. Week 3 shifts to functional and rotational strength to improve real-life movement efficiency and injury prevention. Finally, Week 4 targets power and explosiveness, activating fast-twitch muscle fibers to enhance athleticism and apply previous moving skills. Sessions will be led by Personal Fitness Specialists, Sarah Hall and Ark Banerjee.

Break down week to week:
Week 1: Foundational Strength - Location: Track West End
Focus: muscle activation, proper form, core compound movements
Goal: establish neuromuscular connection, technique and foundational strength
Why: you need a strong base before adding complexity. This week teaches movement mechanics and activates stabilizing muscles.

Week 2: Balance & Coordination Strength - Location: MP U133
Focus: unilateral exercises and body control
Goal: improves proprioception, stability and balance
Why: most people have muscular imbalances, this week helps improve balance, stability and core engagement.

Week 3: Functional & Rotational Strength - Location: Track West End
Focus: core integration and rotational power
Goal: improve movement efficiency and prevent injury
Why: strength that translates to everyday life.

Week 4: Power & Dynamic Strength - Location: Track West End
Focus: explosive strength, fast twitch muscle fibre activation
Goal: build speed, agility and explosiveness
Why: this is where you apply everything you have built. Explosiveness improves athleticism and metabolic output.

Clean indoor shoes and comfortable clothing is strongly encouraged.

Registration is required and each class is capped at 24 participants. Due to the program design, please ensure you are able to attend all four sessions. This event will take place in person in the MRU Recreation area (see each week for specific location details). If our capacity is reached for this event, please contact employeewellness@mtroyal.ca to be added to a waitlist. Should a spot become available you will be notified. We hope to see you there!

Register: here

Location: EA 1050

Date: Wednesday November 19

Time: 1:30 - 2:30 p.m.

Description: Employee Wellness is collaborating with MRU Recreation this fall! Join Ark Banerjee, in person from 1:30 - 2:30 p.m. on November 19, to explore how movement can protect against chronic disease and enhance lifelong health. Gain practical, research-based strategies to build strength, resilience, and vitality. We’ll also highlight the unique role of exercise in cancer prevention, care, and recovery—showing why movement is one of the most powerful tools for managing chronic diseases.

Ark integrates a rehabilitative approach that highlights the interconnectedness of health, medicine, and sport, with a strong emphasis on injury prevention and exercise prescription. His work centre's around leveraging movement and exercise as a positive interventions to address adaptive challenges, restore and enhance musculoskeletal function, and ultimately improve overall quality of life.
Beyond the physical domain, Ark incorporates a psychosocial perspective to foster engagement and resilience across diverse communities in both sport and health. Through research, he seeks to generate meaningful insights that bridge theoretical knowledge with practical application, advancing strategies that not only optimize individual well-being but also strengthen community health.

Registration is required and this session is capped at 35 participants. This event will take place in person in EA1050. If our capacity is reached for this event, please contact employeewellness@mtroyal.ca to be added to a waitlist. Should a spot become available you will be notified. We hope to see you there!

Register: here

Location: Blue Flame Kitchen Learning Centre - 5302 Forand St SW, Calgary, AB

Date: Tuesday December 2 and Tuesday December 9 (select one date to participate)

Time: 11:15 a.m. - 1:30 p.m.

Description: A cooking class for a cause

Join Employee Wellness for one of two opportunities in December as we partner with Blue Flame Kitchen to participate in the Feed It Forward cooking class. Participants will craft ready-to-serve meals for the Radiance Centre, a safe haven for women and children on their journey to healing from domestic violence.
The event takes place off campus at Blue Flame Kitchen Learning Centre - participants are responsible to arrange their own transportation to and from the event. The location is approximately 1.5 km away from campus, see map.
Address:
ATCO Park
The Commons at ATCO Park
5302 Forand St SW, Calgary, AB
T3E 8B4

Event outline:
11:15 - 11:30 a.m. - Arrival window
11:30 a.m. - Introduction to Radiance, Chef Demo and Knife Skills
11:45 a.m. - Hands on cooking
12: 45 p.m. - Participants enjoy a meal together including: chef’s choice soup, green salad, house made focaccia bread and an assorted cookie platter for dessert
1:15 p.m. - Packing of recipes for Radiance
1:30 p.m. - Class concludes, guests depart

Important information:
Classes are designed for chefs of all skill levels, from beginners to seasoned cooks. All of the necessary ingredients and cooking equipment are provided. Comfortable clothing and closed-toe shoes are recommended for your safety and comfort.

Registration is required. This is an in person event held off site at Blue Flame Kitchen Learning Centre. Each event can accommodate 24 participants. If our capacity is reached for this event, please contact employeewellness@mtroyal.ca to be added to a waitlist. Should a spot become available you will be notified. The participant list, including allergies, must be confirmed 1 week in advance. If you are not able to attend for any reason please contact Employee Wellness, at employeewellness@mtroyal.ca 1 week prior to your event date in order to offer the space to a colleague. We hope to see you there!

Join the MRU team to participate in the group blood donation. Follow these steps to register:

1. Visit Canadian Blood Services to log in or create an account. 
2. Navigate to the 'Partners' link on the left side navigation bar.
3. Search 'Mount Royal Staff Association' to join the team. Note ALL MRU employees are eligible to participate, pending Canadian Blood Services donor guidelines.
4. James Parsons is the team champion and contact point for any questions related to the program.
5. View upcoming team appointments and book your donation.

Dates: November 19

Location: Penn West Plaza, Calgary

Time: Pick up at 12:20 p.m. - outside Cont. Ed. building

Description: Making a life-saving blood donation is easy with Canadian Blood Services. The Life Bus provides transportation from campus, to the donation centre in Calgary, and back to campus again. Spaces on the bus are limited and registration is required. You do not need to be an MRSA member to participate. Check back throughout the year for upcoming group blood donation opportunities or contact James Parsons - jjparsons@mtroyal.ca, team champion, with questions.

Donors, please review the information brochure in preparation for your appointment.