Tanya Hetherington drafted to the Greater Western Sydney Giants

It’s been quite the year for Monash Sport’s Tanya Hetherington, and 2018 is set to be even brighter still.

Following an impressive game in the VFL Women's Grand Final and being named in the VFL Women's Team of the year, Tanya has been drafted to the Greater Western Sydney Giants (GWS) at pick 17.

Now, despite a knee injury that set her back 18 months, Tanya will be pursuing her dream of playing in the AFLW. And we couldn't be prouder.

After 150 games with her club Diamond Creek, where she was co-captain in 2017, Tanya’s selection is well deserved. It reflects the hard work and dedication that Tanya puts towards her sporting goals.

Following the draft pick, Tanya said that the selection was the realisation of a childhood dream.

"Today, this little girl’s dreams of playing AFL came true. I am so honoured and grateful to the GWS Giants for giving me this incredible opportunity,” Tanya said.

“It wouldn't have been possible without my amazing football club, Diamond Creek, and ... my workmates at Monash Sport who have always supported my football journey."

We wish Tanya the best of luck for the 2018 season with GWS and look forward to her return in 2018 at the end of the AFLW season.

Following on from the amazing success of the Run Monash at Clayton campus, we are pleased to announce that Run Monash Caulfield will be launching on Monday October 23 at 6pm.

The Run Monash groups offer running training in a fun and friendly environment to keep you motivated and healthy whilst improving your running speed, technique and endurance. We welcome runners of all ages and abilities (including those who may have a disability), backgrounds and experience.

Membership, training and coaching is open to everyone and is completely FREE!

Training for Run Monash Caulfield is on Monday evenings at 6pm, leaving from the foyer of Building S at Caulfield campus. The session will utilise the East Caulfield Reserve, Caulfield Race rack and Caulfield Park. To keep up to date with information on Run Monash Caulfield join the Facebook group at: https://www.facebook.com/groups/RunMonashCaulfield/.

Training for Run Monash Clayton is on Tuesday Evenings at 6pm, meeting at the Clayton Campus baseball field pavilion. To keep up to date with information on Run Monash Clayton join the Facebook Group at:  https://www.facebook.com/groups/runmonash/.

If you don't have Facebook and would like additional information please email socialsport@monash.edu.

MS Mega Swim Event Recap

Our annual Monash 24-hour MS Mega Swim kicked off at 10am on the 7th of October.

This year, we gathered 152 swimmers in 11 different teams. Participants consisted of University students and staff, as well as those who came from the broader community. They swam continuously for 24 hours, and raised over $18,000 to support those living with multiple sclerosis.

By the end of the 24 hours, our participants experienced pain, fatigue, impaired coordination - similar to the symptoms of the disease. With a growing number of teams and many repeat participants, the event has created a deeper understanding and increased support of multiple sclerosis amongst the broader community.

The event started strong, and teams were energetic. Each team allocated a group for each hour to spread out the workload. Between breaks, participants enjoyed a walk through campus, enjoyed SumoSalad and other offerings on campus for lunch and dinner.

As the clock ticks by, however, the fatigue started settling in. By the 12th hour, Doug Elis swimming pool turned into a resting zone for our participants - while several groups were in the water, the others would take a quick nap, or have a quick bite.

The event ended on a high note. All teams felt extremely proud of themselves, and despite the overwhelming fatigue, their cheer could be heard throughout Monash Sport. Overall, not only did this year's MS MegaSwim raise over $18,000 - it also raised awareness, understanding, and encouraged action in the community.

Deadlift Workshop at Monash Sport Clayton

At Monash Sport, our staff is committed to assisting our members in optimising their health and fitness progress. With the rise in popularity of deadlift exercises, the team at the Clayton campus decided to held their very first series of technique workshops. 

The course was designed to cater towards beginners, teaching our members the proper form and technique, as well as some common errors often seen with this exercise.  Over the course of three days, Health and Fitness Instructor Martin held several classes, all of which received overwhelmingly positive feedback.

While the sessions were a success, the limited class sizes did prevent many members from being able to partake in these workshops. However, given the popularity and demand, we will be looking to run another set of workshops in the future. 

Meanwhile, if you have any queries regarding your exercises or routine, don't forget that our Health and Fitness instructors are always available. Just speak to any instructor while you're at the gym to book in an appointment, and they can assess your health and fitness levels, monitor your progress, as well as design your fitness routine.

Brand new leg presses at Monash Sport Clayton

As part of our commitment to providing quality training equipment, our Clayton campus Fitness Centre has recently upgraded their plate loaded leg press machines.

We now have two Hammer Strength plate loaded linear Leg Press machines.

Hammer Strength is the choice of professional athletes when they train at the highest levels, and it’s relied upon by top sporting clubs and professional training facilities around the world.

Hammer Strength equipment isn’t reserved just for elite athletes, as everyday gym goers will also benefit from the excellent bio-mechanical design in the same way the pros do.

Advantages of the Hammer Strength machines include:
- More robust / durable design.
- Larger foot pad for greater technique variations
- Greater weight capacity meaning more weight can be loaded onto machine
- Safety stop meaning greater piece of mind for the user
- Easy to adjust hinge seat adjustment makes for greater stability and safety

Please speak to one of our friendly Health and Fitness Instructors when you’re at Clayton next if you’d like to be shown how to get the most out of the new machines!

Monash College Games Recap

Week 4 of this Semester saw over 900 students attend Monash Sport's Clayton facilities for the inaugural Monash College Games.

Held over the course of one evening, a series of short competitions were held for all residential and non-residential colleges. A total of ten sports were on offer for colleges to register in, with each sport including a round robin competition with finals.

The focus of the Monash College Games was for students to have fun with their peers, try new sports, and to don their College or Hall's colours in support of their friends.

The winning colleges for each of these sports were awarded a trophy which will be engraved with their college's name, and allowed to be kept by the winning colleges until next year's Monash College Games. Students also enjoyed the Sumo Salad and pizza offerings in-between matches.

The winning colleges for each sport are listed below:

Volleyball - Howitt Hall
Dodgeball Open - Ursa
Dodgeball Women - Deakin Hall
Women's Basketball - Clayton NRC
Open Basketball - Farrer Hall
Mixed Basketball - Deakin Hall
Open Bubble Soccer - Howitt Hall
Women's Bubble Soccer - Deakin Hall
Carpet Bowls - Holman Hall
Indoor Frisbee - Ursa

To see the highlights from the Monash College Games, check out the highlights video or the Facebook album.

MS 24 Hour Mega Swim 2017

The MS 24 Hour Mega Swim is back on the Monash Sport calendar for 2017.

Entries​ ​are​ ​now​ ​open​ ​for​ ​this​ ​year’s​ ​event!

This year's MS Mega Swim event will be held on 7 - 8 October at the Doug Ellis Swimming Pool & Monash Sport Clayton. All types of teams are encouraged; work teams, sporting teams, family teams, swim club teams or even a group of friends. The event is a fantastic team building exercise or off season training opportunity. Prizes are awarded to teams who achieve the highest points through fundraising and swimming distance.

To be part of the MS 24 Hour Mega Swim, gather a team of up to 15 people and divide the 24 hours up between you. All participants can swim as many times as they want providing there is a swimmer participating at any one time.

Register online today!

We Need Your Help for 2017 to help us fundraise $20,000 for people with multiple sclerosis! The average age of diagnosis of MS is only 30 years of age. The disease strikes young Australians in the
prime of their lives. MS Australia help people with multiple sclerosis to achieve as full and healthy a lifestyle as possible through the provision of services, programs and research.

Funds raised during the MS 24 hour Mega Swim go towards supporting people living with MS through the Go for Gold Scholarship program. The MS 24 Hour Mega Swim has supported over 500 Go for Gold Scholarship recipients across Australia in fulfilling a dream.

This MS 24 hour Mega Swim has been held annually at Monash Sport for the past 6 years. To date the event has raised over $100,000! All profits raised from the event go towards helping people living with multiple sclerosis to achieve their dreams.

For more information please visit our Mega Swim events page or the Mega Swim website or call the events team on 9905 8842

Recreation Hall change rooms to be refurbished

The Recreation Hall change rooms at Monash Sport's Clayton campus facilities will be closed as of Wednesday 9 August, whilst refurbishment works are undertaken to improve the change room area.

The works will include an improved layout, environment and fit-out to the male/female change rooms, as well as the accessible change room facility. The First Aid Room will also be upgraded, as well as the lighting in the hallway leading to the change rooms. Vinyl flooring connecting the change rooms hallway to the main corridor adjacent to the Seminar Room will also be refurbished.

When using the Recreation Hall, we encourage members and customers to use our alternative toilets and change rooms opposite the Seminar Room and the Stadium throughout the works period.

Monash Staff Games Recap

Monash University staff members across all Victorian campuses had the opportunity to participate in the Monash Staff Games last month, which resulted in great fun and enjoyment being had across a wide variety of sports.

Well over 200 staff members registered for the Monash Staff Games across the two days in July, with many others taking a break from their desks to visit Monash Sport Clayton campus and support their colleagues. The enjoyable, fun atmosphere of the Monash Staff Games was given an enthusiastic boost with some supporters supplying their own pom poms and fancy dress to drive their team's morale.  

Competitions ran in sessions between 11.30am-1.30pm and 1.30-3.30pm, giving time for staff members to complete their projects for the day while also enjoying casual sport with their work peers. Sumo Salad provided nutritional lunches for all players.

In a Monash Sport first, indoor cricket was offered as an available sport to register in at the Monash Staff Games. The four competing teams consisted of experienced cricketers to those playing the game for the first time, however ultimately great fun was had for all involved.

If you would to see all the highlights from this year's Monash Staff Games, check out the Facebook album on the Monash Sport Facebook page, or watch the highlights video.


Mixed Netball
Winners: Hogan Heroes
Runners: Up Old Rusty Nails

Indoor Soccer
Winners: Barbarians
Runners Up eSolutions futsies

Winners: eSolution-Vaders
Runners Up: Civil Engineers

Mixed Basketball
Winners: Victorious Secret
Runners Up: D-solutions

Winner: Jenny Pham
Runner Up: Louise Williams

Winner: Jack Cheung
Runner Up: Head Tat Keh

Indoor Cricket
Winners: Hogan's Heroes
Runners Up: Bowled and Out

Win a week's worth of free snacks!

We’ve installed more than 35 new vending machines across all Monash University campuses that provide healthy drink and snack options for when you’re on the go.

Drinks and snacks in the new vending machines are labelled according to the traffic light system, with green being the best choice, amber an indication to choose carefully and red reminding people to limit their consumption of these foods.

More than half of the vending machine drink and snack options are categorised as green, and we’ve worked with our vending machine partner Vendy to ensure that healthy snacks are competitively priced.

To celebrate the launch of Healthy Vending at Monash, you can win a week’s worth of snacks for you and your colleagues. To enter:
  • Take a photo of yourself enjoying a healthy snack on campus
  • Upload your photo on Instagram as a public post
  • Include the hashtag #monashhealthysnacks
  • Tag two friends you would share your snacks with if you won
There are 30 snack bundles up for grabs. Each snack bundle includes 15 snack tokens for you and your friends to use at selected Vendy machines at Monash University, valued at up to $90. The competition closes at 11:59 pm AEST on 11 August 2017, terms and conditions apply.

This competition is open to everyone so share among your friends on LinkedIn, Twitter, Facebook and Instagram.

Court Sport Multi Pass Sale

Monash Sport is bringing back the Court Sport Multi Pass sale.  For a limited time only buy 9 hours and receive 3 hours free when you purchase a Court Sport Multi Visit Pass.

Passes are available for:

- Badminton

- Tennis

- Squash

- Table Tennis

*** Sports will vary depending on the campus***

Hurry! Sale ends Sunday 20th August, 2017

To purchase or for any enquiries, please speak to our friendly Customer Service staff.

New defibrillators improve emergency response at Monash Sport Clayton

One of our new Automatic External Defibrillators, located at the Doug Ellis Swimming Pool 

We are thrilled to announce Monash Sport has installed another two Automatic External Defibrillators at it's Clayton facilities, to go with the existing defibrillator.

An automated external defibrillator (AED) is a portable device that checks the heart rhythm and can send an electric shock to the heart to try to restore a normal rhythm. AEDs are used to treat sudden cardiac arrest (SCA).

Building on the high level of emergency response at Monash Sport, the two new Automatic External Defibrillators (AEDs) are located in the Fitness Centre and the First Aid room of the Doug Ellies Swimming Pool. The original AED will remain opposite our seminar room.

One of our new Automatic External Defibrillators, located at the Fitness Centre
Increasing our total number of AEDs at our Monash Sport Clayton facilities will assist in our First Aid trained staff to respond promptly and professionally to all emergencies.

This increase in emergency first-response equipment shows our commitment to providing a safe environment for all of our members and guests. We welcome any feedback on these additional measures.
Our initial Automatic External Defibrillator, located near the Seminar Room

4 tips on how to avoid wasting your uni holidays

Exams have finished, and now you find yourself with a heap of free time.


While having a free schedule is awesome, the drop off from the uni routine can mean a drop off in your fitness routine. So here are a few ideas to help you stay both active and proactive during the uni holidays.

1. Relax


The last few weeks of the semester and the exam period can be stressful, so catching up on some much needed sleep/Netflix time is essential. Going for a walk or taking a chilled group fitness class like yoga can also help reduce built up tension and stress.

2. Catching up with friends


Instead of always catching up with friends over a drink at a bar, doing something active can be just as fun. Taking the dog for a walk (or walking to a park where you can pat dogs) with a friend, or having a casual shootaround during our free play court hours allows you to be able to not only stretch the legs, but have a conversation without having to yell over the top of loud bar music.

With Social Sport not scheduled during the uni holidays, more court hire times are available for badminton and other court sports on Tuesday and Thursday nights. Check out more information on court hire via our website.

3. Review your goals


Did you have a fitness goal for Semester 1? Thinking about setting one for the next half of the year? We're almost at the half way point for 2017, so the holidays are the ideal time to assess your goals, whether it's a weight goal, or for an event like a fun run.

Monash Sport Health and Fitness Instructors are a great source of advice for goal setting, and can be booked in for free fitness program and assessments on most membership types.

4. Try something new

Use the free time this holidays to try something different. Read a new book, try new food, or mix up your fitness routine. Our Exercise of the Week is a good place to start if you're looking to expand your fitness knowledge. Tired of sweating it up when you workout? Get wet and improve your cardio by taking a swim at the Doug Ellis Swimming Pool. We also have a heap of Group Fitness classes running in case you want to meditate, cycle or pump some iron.

Monash Merchant - June Deals

Maximus Sports Drink
$3 everyday low price

Monash University Coffee Cups
Purchase any MU Keep cup and get your first coffee brew for free

Spend $20 or more on groceries at The Monash Merchant and get 20% off any Monash branded hoodie or jacket at The Monash Book and Merchandise Store.

Self Serve Items
Hazelnut dark chocolate spread - $3.95

Kombucha on tap by Grateful Harvest
Prices range from $1.99 - $11.99

Yummy Karma ready made meals - $6.99

New in-store

  • Oasis Bakery

The Monash Merchant now stocks fresh salads and soups from Oasis Bakery.

  • You Foodz

Fresh ready made meals

  • Self serve microwave

Purchase any ready to eat made meals and use our microwave to warm it up.

  • Fresh roasted vegetables, daily.

  • Roast chicken

Coming soon
Fresh almond spread

View the full catalogue here.

To find out about our upcoming products follow us on Instagram @the-monash-merchant or visit our website.

MS 24 Hour Mega Swim Registrations now Open!

Registrations for this year's MS Mega Swim are now open!

The MS 24 Hour Mega Swim is a fun team relay event where teams have a swimmer in the water for the entire 24 hours and compete for laps swum and money raised, in support for people living with multiple sclerosis.

Kicking off at 10am on Saturday the 7th of October and concluding 24 hours later at 10am on Sunday, 8th October, this year’s Mega Swim will be our biggest yet! All funds raised at this event will help support those living with MS.

Gather a team of up to 15 people and divide the 24 hours up between you. All participants can swim as many times as they want providing there is a swimmer participating at any one time.

As one of Australia’s most popular and fastest-growing fundraising events, the MS 24 Hour Mega Swim has been held annually in Canberra, Melbourne and Sydney for the past 10 years. To date the event has raised over $1,000,000! All profits raised from the event go towards helping people living with multiple sclerosis to achieve their dreams.
The average age of diagnosis of MS is only 30 years of age. The disease strikes young Australians in the prime of their lives. We help people with multiple sclerosis to achieve as full and healthy a lifestyle as possible through the provision of services, programs and research.

Start getting your team together now and register below!

More information:

5 Ways Keeping Active Can Help With Exam Stress

With exams fast approaching, stress can be at an all time high for both staff and students. However, taking a break from the desk to get active can be a great way to not only decrease stress, but refresh your mind, so you can go back and study more efficiently. Here are a few reasons why getting active during exams can be good for releasing stress.

  1. Exercising releases endorphins - your happy neurotransmitters

When you’re exercising, your body produces a chemical that triggers positive feelings, and also acts as the body’s natural painkillers. This helps with improving and stabilising your overall mood, and is a natural way to combat anxiety.

  1. Reduce fatigue
Frequent exercise will improve your overall stamina, which means more time to study. Less fatigue also means no more study sessions of just staring at words while your brain processes nothing!
  1. Improve concentration and overall cognitive functions
Staying active will also enhance your mental health. Playing sports or doing a specific exercise helps you concentrate more on the task at hand, and clears your mind of any worries, be it exams or assignments. Not only will this relieve you off your stress, but your overall cognitive functions will also subsequently improve. 
  1. Boost self-esteem
Ever felt proud of yourself after working out? Staying active boosts your self-esteem and confidence. This translates to day-to-day activities as well - having a positive attitude towards yourself will help lessen anxiety when studying, and you will feel more confident when walking into your exams!
  1. Improve sleep
Lastly, after a day of working out, your body will naturally crave for sleep. It is proven that exercises improves sleep quality and duration, giving you that deeper sleep you will need to re-energize your entire body. 

SumoSalad now open at Monash Sport Clayton!

You can now give your mind and body the boost it needs, SumoSalad is now open at Monash Sport, Clayton Campus. SumoSalad provides meals that are not only filling and good for you, but also fun, healthy, affordable and tasty!

With their new café style seating area, SumoSalad is offering a great location to meet up with friends or study groups, while fuelling your brain with nutritional meals. Craving a snack after your workout? SumoSalad has the healthy options you need. Have an early catch-up for breakfast and coffee, a quick lunch meeting or an afternoon study session? SumoSalad has you sorted!
Indulge in the variety of salads, grain bowls, wraps or grab a quick and healthy snack to keep you going.
SumoSalad is not only a great place to meet, it can also be your healthy fix on the go. Just download the My Sumo App to order ahead and pick up in store. With SumoSalad now at Monash Sport Clayton, it has never been easier to live a fresh and healthy lifestyle! 

SumoSalad is located at 42 Scenic Boulevard inside the Monash Sport facility, and can be accessed via the Frearson Oval entry or through the Scenic Boulevard entry and down the stairs.

2017 Indigenous University Games

On Thursday, we welcomed Monash's Indigenous University Games teams to Monash Sport, where they were busy honing their skills in a couple of practice matches ahead of the 2017 Indigenous University Games.

23 students from across all Monash campuses will be attending the Indigenous University Games, held in Geelong, at Deakin University from June 25 - 29.

This is the first year Monash University will be represented by two teams. Both teams will be contesting mixed netball, volleyball, basketball and touch football.

This is an excellent opportunity for our Indigenous students to engage in cross-institution activities. Which is extremely important as these students will be connecting and networking with Indigenous staff and students from most Australian Universities in a friendly setting.

One of our students, Samantha Hyde, spoke of the importance of the opportunity to represent Monash: "Having the Indigenous Games available to us has enabled the Indigenous students to strengthen connections with other Australian Universities. It also brings the Indigenous students at Monash together and have a fun, great week for everyone involved."

Liam Ketchup, another Monash student going to the games also added: "It’s a great opportunity to bond with our peers and showcase our ability to work as a team while having fun - and to flog other Universities."

The group would like to thank Professor David Copolov AO, for every year contributing a generous donation towards providing support for the Indigenous University Games. In addition to The Monash Student Association (MSA) and the Indigenous representatives; Jayden Crozier and Bryda Nicols also have worked hard on providing financial support to make it possible to attend, to Monash Sport for assisting with bookings and practice games.

We wish both teams the very best of luck at the 2017 Indigenous University Games.

Monash Sport old uniforms go to charity

Our new uniforms being worn by our staff.

Members and customers may have noticed recently our Monash Sport staff are wearing new uniforms, provided by sport apparel brand ISC.

The old uniforms worn by our staff will be donated to three charities.

A portion of our old uniforms will be donated to Mums Supporting Families in Need, which provides quality material aid to struggling Victorian families who require clothing for wearing or other purposes.

Another portion of our old uniforms will be donated to the Asylum Seeker Resource Centre in Dandenong. Our old uniforms will go towards ensuring the people living and in contact with the ASRC are well clothed with cold weather ahead.

The final portion of our old uniforms will leave Australia, getting shipped to developing countries. Donations in Kind is a Rotary project that collects, stores and ships goods and items that are no longer needed in Australia but are valuable in countries such as Timor Leste, Southern Sudan, Papua New Guinea and Cambodia. Our uniforms will be delivered to any of the countries where they are needed the most.

If you would like to find out more or donate to any of these charities, head to their websites below.
Asylum Seeker Resource Centre 
Mums Supporting Families in Need
Rotary Donations in Kind

Clayton campus cafe area now open!

The new cafe area at our Clayton campus facility is officially open!

Brand new tables and chairs are included in to the refurbishment, to add to the overall modern look. New bench space has also been installed, allowing for more space for members to hang out prior to a workout or Social Sport. A brand new 98 inch wide screen TV has also been installed, showing live sport throughout the year.

All students, staff, members and customers are encouraged to come to Monash Sport and check it out.

The first thing you notice is the changes in look and feel to the area, which provides a more contemporary vibe to the previous cafe area. The colour scheme is the exact same to the ceiling of the Doug Ellis Swimming Pool, giving consistency throughout the center.

The new cafe joining the cafe area, Sumo Salad, will open soon.


8 ways to avoid a winter workout rut

 Melbourne weather has dropped very quickly in the last few weeks, which will naturally cause us to seek warmth to be comfy. This could hurt our motivations to get active, as we prefer to relax over exercising.
Here are 8 ideas to kick start your winter fitness:

1. Embrace the cold weather

You could be dreading that walk in the cold from your car to the gym, or going for a run in the low temperatures, but don't let those things deter you from exercising. Just remember, there's nothing more rewarding than finishing a workout knowing you've braved the elements.

2. Go buy some new active wear

If you buy new workout gear, then you have to use it! Not only is it a chance to grab some good winter active wear, but the investment you made will motivate you to get out there and put it to good use.

3. Take things slow and steady

When setting up your workout plan, go easy on yourself. Don't plan all your workout on one day of the week, or you may dread that day every week and lack motivation for getting active. Break your workout up over into smaller sessions over a few days if you can. This will be more manageable.

4. Set a big goal

Setting a big goal to achieve is great to have as a light at the end of the tunnel for your efforts. This could be a weight number, or a future event to prepare for like a fun run.

5. Get a workout wingman

If you're exercising with someone else, like a friend or colleague, you're more likely to keep to a set schedule (instead of putting off workouts regularly). You'll be pushing each other to achieve more and you'll probably have more fun getting fit.

6. Refresh your workout playlists

The summer workout tunes have got you through up until now, but it's time for an update.

7. Diet

We all love eating warm, hearty comfort food during winter, and there's nothing wrong with that. But it's important to keep mindful of this, as it may motivate you to do that extra workout.

8. Try something completely new

Doing something new will help you stay away from boredom, which could lead to a dip in motivation. Our Exercises of the Week are a great start to trying out a different workout.

Benefits of using a sauna and steam room

Have you ever wondered about the health benefits of using a Sauna or Steam room? Monash Sport has a fantastic Sauna and Steam Room situated at the Doug Ellis Swimming Pool at the Clayton Campus.

 Here are a five reasons to try them out:
 1. To Relax
The main reason for trying a steam room or sauna is to ‘chill out’. After a hard day at uni or work you may just need to relax, and that is exactly what you will do in a sauna or steam room. The combination of heat, plus a quiet environment is ideal for resting both the body and the mind. Even just a few minutes can transform your attitude and make you feel more mellow.

2. To Help Clear Your Pores
The heated environment in saunas and steam rooms cause your pores to open so you can release sweat. As your pores open and sweat, they also flush out any dirt or built up skin cells sitting on the surface or just below the surface of your skin. This environment will also stimulate blood flow to your skin leaving it feeling clean, soft and fresh.

3. To Help You Relieve Muscle Fatigue after a Hard Workout
An intense exercise session can leave your muscles tired, sore and stiff. Using the heat from a sauna (dry heat) or a steam room (wet heat) can loosen muscles and help muscle fibers recover faster.

4. To Assist to Detoxify your Body and Release Toxins
Regardless of how healthy you may be and how much you may try to live a balanced and health-focused lifestyle, your body is storing toxins. They can come from chemicals in your environment or from your food, and one way to release these toxins is to sweat them out in a steam room  or sauna.

5. To Improve Your Circulation
Safe exposure to heat through a sauna or steam room will get your heart pumping, thus increasing blood flow throughout your body.

Eating healthy over Easter

Easter is a great time of the year to relax with family and friends, however it has the capabilities to throw your eating plan off track. Here are seven ways to eat smarter during the Easter holidays.

1. Keep chocolate for dessert
Eating Easter eggs on an empty stomach can spike blood sugar levels and put you on a hunger and energy roller coaster. So make sure you eat Easter eggs after having a protein-based or high fibre meal. 

2. Choose wholegrain hot cross buns
Wholegrain hot cross buns have more fibre, vitamins and minerals compared to normal ones. Keep an eye out for them in bakeries.

3. Share your sweets
If you have too much chocolate around the house, share them with your friends, family and work colleagues. This avoids you being tempted by leftover Easter chocolate even after the holiday period has past.

4. Stock your fridge
Worried all you'll have in your kitchen during the Easter break is chocolate? Stock your fridge with healthy substitutes that still satisfy your sweet cravings. Use coca powder to make hot chocolate or smoothies, or make fruit kebabs to dip in melted dark chocolate, which is full of more antioxidants.

5. Give in to your cravings
If you deny your food cravings, you are more likely to overindulge. So if you feel like chocolate, eat some!

6. Monitor your food
Think you'll be snacking more than you'd like to over the Easter weekend? Try keeping a food diary, a US study found people who kept daily food records lost twice as much weight as those who kept no records.

7. Build a calorie bank
Try to do exercise every day of the Easter break to balance out the consumption of extra kilojoules. This is also a good opportunity to get the family involved by going for a bike ride, a beach walk or having a kick of the footy!

For more nutrition tips like this, head to http://www.bodyandsoul.com.au/

SummerFest 2017 at Monash Sport

For the 2017 Monash SummerFest, Monash Sport was once again heavily involved in creating great events for students, staff and the Monash community. These two events were the College Clash and the Dive In Movie.

College Clash

The 2017 College Clash continued the trend of being bigger and better than the same event in previous years, hosting approximately 800 students on a night of fun activities and games which has become a highly anticipated event on the Monash college calendar.

Tug of war, skipping, tunnel ball, puzzles, an obstacle course and basketball shootout made up the games for this year's College Clash, with residential hall Howitt finishing on top of the points tally and therefore claiming the 2017 title.

The Campus Community Cup changed format from the cardboard boat race in it's inaugural year, with a dragon boat tug of oar in the Doug Ellis Swimming Pool. Close to 100 students lined the swimming pool's edges to support their representing team, equipped with banners and signs covered in their college's colours. The sound was deafening as colleges tried to better their opposing college's cheers. In the knockout tournament format, Jackomos won the cup and the $1,000 prize money for their college. Farrer came second and collected $500.

Monash's newest college Aquila made their College Clash debut. Consisting of both residential and non-residential students, the Peninsula campus college proved to be one of the most vocal and best dressed groups on the night.

Check out the highlights video for this year's College Clash here.

The top 10 placings for the 2017 College Clash:
10th - Orion on 75.1 points
9th - Centaurus on 79 points
8th - Briggs on 83.1 points
7th - Ursa on 85 points
6th - Richardson on 87 points
5th - Deakin on 88.6 points
4th - Homan / South East Flats on 90 points
3rd - Farrer on 95.5 points
2nd - Campbell / Turner on 97 points
1st - Howitt on 98.1 points

In the outside activities of Tug of War and Tunnel Ball the following halls all took wins:
Campbell / Turner
Holman / South East Flats

The Campus Community Cup Dragon Boat Tug of Oar results:
Semi Finalist - Howitt
Semi Finalist - Pegasus
2nd - Farrer
1st - Jackomos

Monash Sport would like to thank the Peninsula Dragonflys for the use of their dragon boat on the night. For more on the Dragonflys, head to their website here.

Dive In Movie
Over 70 members of the Monash community entered the Doug Ellis Swimming Pool after hours to enjoy a night of floating fun, watching Finding Dory on the inflated movie screen as they chilled out in the pool.

A combination of students, staff and families jumped in to watch the movie, using supplied floaties to relax. Free ice cream was also available to cap off the movie vibes, along withe beach chairs for those who felt like drying off.

Check out the highlights video for the Dive In Movie here.

Pay less, and play more!

For a limited time only, Monash Sport is holding a special offer on all racquet sport court hire.

We are adding extra visits to our multi session passes! Now you can pay for 9 and receive 12, that's 3 visits for free!

Sports will vary depending on what campus you are on, but may include:
  • Badminton
  • Tennis
  • Squash
  • Table Tennis
For more information, or to purchase a pass, visit your campuses' Monash Sport Service Desk. Offer ends Sunday 26 March.

New Clayton Group Fitness Studio officially open

The new Group Fitness Studio at Monash Sport's Clayton facilities have recently opened to a great reception, following a refurbishment period that has transformed the space into a fantastic, modern purpose room.

The works included the reconfiguration of the current building roof and a new ceiling, new heating and cooling and enhanced acoustics to optimise the functioning aspects of the room. There is also a new sound system to help keep the tunes (and you!) pumping throughout the class. Check out the Semester 1 Group Fitness timetable and head to a class in the new studio today!

Monash Merchant - March Deals

March Deals 
at the Monash Merchant

Self serve items
Peanut Butter - starting from $3.95
Hazelnut Dark chocolate spread - starting from $2.95

Kombucha on tap by Grateful Harvest

Prices range from $1.99 - $11.99 

Yummy Karma, ready made meals

Prices from $6.99

Fresh Fodder, ready to go salads and meals
Prices from $6.99

Loyalty programme

Sign up to our loyalty programme and receive 2 points per $1 spent in-store. Valid until 31/03/17

Monthly specials – March

Check out our March catalogue for this months specials, available online at monash.edu/retail/the-monash-merchant

Combo deals: Save by purchasing our combo deals

Lavazza Coffee + Caspers Pie - $5.49

Lavazza Coffee and Café style muffin - $3.49

View our full March catalogue here

To find out about our upcoming products follow us on 
Instagram @the-monash-merchant
Or visit our website monash.edu/retail/the-monash-merchant