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Employee Wellness offers health promotion opportunities for all employees in the MRU community. The common thread between all events is to provide you with a variety of supports to keep yourself healthy across all dimensions of wellness. Wellness Wednesdays will continue as our flagship program in addition to new opportunities to connect.
Register: here
Location: EC2075
Dates: Thursdays in September and October, beginning September 11
Time: 11:30 - 1 p.m.
Description: "Drawing for the Totally Terrified" is a playful, encouraging introduction to drawing for absolute beginners. The classes will focus on developing core drawing skills in a relaxed, judgment-free environment. Each week introduces a foundational drawing concept through hands-on practice and light-hearted creative exercises. Each class of the series will be offered twice over the 8 weeks.
Participants will receive a custom-designed booklet created by artist Holly McWilliams, filled with lesson notes, diagrams, and sketching space to support learning during and after class.
No experience necessary—all materials will be provided. Although beneficial, it is not a requirement to sign up for all four classes in the 4-class series.
Registration is required for each session. All classes are in person located in EC2075. Each class is capped at 25 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: 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!
Monthly Wellness Wednesday Theme:
Employee Wellness is focusing on a specific area of health every month to structure Wellness Wednesday events. Wellness Wednesday events will be planned according to these themes and additional health promoting events will be hosted by Employee Wellness to compliment the Wellness Wednesday programming.
September & October: Burnout and Resilience
Join Employee Wellness in September and October as we look at ways to manage stress and promote well-being. Explore effective strategies and creative outlets to support you during the busy start of the semester.
Register: here
Location: I124
Date: Wednesday October 22
Time: spaces available between 10 - 1 p.m.
Description: Join the cute curious kittens from Cochrane and Area Humane Society (CAHS) for some kitten cuddles. Bonding with animals can decrease stress, boost mood and ground us in the present moment. The kittens will be on campus from 10 a.m. until 1 p.m. with 20 minute group sessions capped at 10 participants. This is to ensure the kittens are not overwhelmed and that as many employees as possible have a chance to interact with them.
In preparation for the event a waiver will be emailed to participants for review and signature. If you do not have access to a printer, copies will be available at the start of the event for completion. We encourage you to complete it ahead of time if possible to maximize your time with the kittens. The waiver is a requirement from the Cochrane and Area Humane Society to keep humans and animals safe.
Registration is required. 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!
November: Preventive Health
Join Employee Wellness in November as we explore strategies to stay healthy and well. Offerings this month include colloboration with ManVan, MRU Recreation and MRU Maker Studio.
No registration required - Drop in!
Location: Between EA Building and Riddell Library
Date: Wednesday November 5
Time: 12:30 p.m. - 3:30 p.m.
Description: MAN VAN® will be on campus offering free baseline PSA (Prostate Specific Antigen) blood testing for men ages 40-70*, which can help with the early detection of prostate cancer. All men over 18 can receive blood sugar, blood pressure, mental wellness check and waist circumference measurements.
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!
Community Involvement
Join the MRU team to participate in the group blood donation. Follow these steps to register:
- Visit Canadian Blood Services to log in or create an account.
- Navigate to the 'Partners' link on the left side navigation bar.
- Search 'Mount Royal Staff Association' to join the team. Note ALL MRU employees are eligible to participate, pending Canadian Blood Services donor guidelines.
- James Parsons is the team champion and contact point for any questions related to the program.
- View upcoming team appointments and book your donation.
Dates: October 22 and November 19
Location: Penn West Plaza, Calgary
Time: October 22 and November 19 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.