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Pictured above are the Stanford CosmopoliTens, the first place girls team of SportsFest 2008. The Wellness Center would like to congratulate all of this weekend's participants!
  What's Happening?

Career Expo at the Wellness Center Today
The Wellness Center is hosting the Toppel Career Expo today, Wednesday, February 13, from 11 a.m. - 4 p.m. During the expo representatives from over 200 companies and government agencies will be available to meet with students to discuss employment and internship opportunities within the organizations they represent. In order to accommodate such an important event for our students, today's 12 p.m. Step-n-Sculpt and 12:45 p.m. Body Stretch classes are cancelled. Classes resume at 4:45 p.m. with Upper Body Sculpt.

Yoga and Studio Cycling Semester Pass Prorate
On Monday, February 18, Spring 2008 semesters passes for Studio Cycling and Yoga will be prorated to $40 for student members and $64 for non-student members. Semester passes allow unlimited access to scheduled classes through May 12th, 2008. Visit the Wellness Suite to purchase your passes.

New Massage Therapist
We would like to welcome our newest licensed massage therapist, Ms. Isabel Pla, to the Wellness Center family. For Ms. Pla's schedule of availability or to book an appointment with any of our massage therapists contact the Wellness Suite at 305-284-LIFE(5433).

"True to U " Wellness Education Series
The Wellness Center is proud to promote healthy living by offering a series of programs on various topics, ranging from fitness and nutrition to stress management. The "True to U" series is open to everybody, regardless of membership status. Registration is required prior to participation in any of the programs. Visit the Wellness Suite or call 305-284-LIFE(5433) to reserve your place. Click here for a full schedule for the Spring 2008 semester. Here are some of our upcoming programs in the series:


Family and Friends CPR
Thursday, February 14, OR Tuesday, February 26, 12 - 2 p.m.,Classroom 1.
The Family & Friends CPR program teaches you how to perform CPR in adults or children, and how to help an adult or child who is choking.  This course is designed for family members, friends, and members of the general community who want to learn CPR but do not need a course completion card.  (Optional: Infant CPR and choking; Adult, Child, and Infant CPR with Mask). Cost: student members - $10, non-student members - $20, non-members - $30, and FREE for UM employees (call for details) .

Meditation Workshop
Monday, February 18, 7:30 - 9:30 p.m., Conference Room. Join Lunthita Duthely as she guides you through a meditation class that will help you relax and regain your strength. Participants will delve into various forms of meditation as they learn how to incorporate meditation into their daily lives. Classes are free and open to students, employees, and the community.

Heartsaver CPR
Tuesday, February 19, 5 - 7 p.m., Classroom 1. The HS CPR course teaches CPR and relief of choking in adults, children, and infants, as well as use of barrier devices for all ages. Upon completion participants will be certified by the American Heart Association. (Optional: Infant CPR and choking; Adult, Child, and Infant CPR with Mask). Cost: student members - $15, non-student members - $25, and non-members - $35.

Weight Management Presentation
Thursday, February 21, 12 - 12:45 p.m., Classroom 2. Approximately 50% of all Americans are considered overweight or obese. When most individuals decide to lose weight they try extreme approaches that make them hopelessly miserable and fail to take off the pounds. Learn how to lose weight safely and happily (no deprivation allowed!) with basic pointers on eating, metabolism, and exercise. We'll sift through the myths and garbage and find your answers to getting back to your healthy weight! (General focus - basic nutrition)

Breathing Class
Saturday, February 23, 10 - 11 a.m.,
Classroom 2. Learn to use your breath to invigorate, increase mental acuity, manage stress, and strengthen you for life!  Classes are free.  Participants are encouraged to wear comfortable clothes and bring a cushion or mat.  Mats and yoga blocks will be provided for use during the class.

Vegetarian Cooking Class - France and Italy Tour Stop
Wednesday, February 27, 6:30 - 8:30 p.m.,
Instructional Kitchen. Join the Tour as it sets down in Europe, exploring France and Italy. The Italian portobello mushroom is featured in a Portobello Mushroom with Spring Onion Tofu Stuffing & Quinoa. We combine the French omelet with the Italian pine nut to create Raisin, Pine Nut, Cheese, & Chard Oven Omelet. A French style Braised Tempeh will satisfy our main dish entry. What would dessert be without a rustic galette? We will make a galette based on the best fruit available the week of class (**contains egg and dairy**). Cost: $25.

  Tips for a Healthier

Health-E Tidbit: Take a Bath Before Bed
To ensure a good night's sleep, treat yourself to a hot bath about two hours before bedtime. Sleep researchers have found that a hot bath - at least 103 degrees Fahrenheit - raises your body temperature so that when you later crawl under the covers, your temperature begins to fall. As it does, report the researchers, it sets off strong sleep signals, so you drift into a deeper sleep. Source: 365 Healthy Tips by Michael Mannion

Jumpstart Your Routine
Does your exercise routine need a swift kick in the gluteus maximus? It's easy to get bored with the same old exercises every day. Why not try a few single leg squats?

Step 1
Step 2



The single leg split-squat is a great lower body exercise that can also improve balance, core strength, and hip mobility. Give it a try by following these steps. 

After an adequate warm-up and hip stretches:

Step 1: Begin by facing away from a bench and placing the top of one foot on the bench behind you. The front leg should be placed far enough in front of you so that when you lower the body your knee forms a 90 degree angle.

Step 2: Lower your body by bending your front knee and hip until the back knee is almost touching the floor or until you feel a slight stretch in the back hip.  Keep your weight evenly distributed on the front foot.   

Step 3: Return to the starting position by pushing up through the front foot until both your knee and hip are straight.

Movement tip: do not lean forward, keep your back straight throughout the exercise, and keep your hips in line with each other.



Ask a Trainer
Have a question you'd like answered by a personal trainer? We're here to help.


Q: What can I do to prevent extreme soreness when beginning an exercise routine for the first time, or after an extended period of time without exercise?

A: When beginning a new exercise program, the communication between your brain and your muscles is not effective. Because of this, many people overdo it during their first few workouts and experience extreme soreness that either prevents them from being able to continue to exercise for several days or decreases their motivation to return to the gym. It is important to remember to start with basic exercises at moderate intensities until your muscles become accustomed to the loads placed upon them. Performing 2-3 sets of 12-15 repetitions per exercise at a moderate weight is sufficient to help train the muscles, and after 3-4 weeks you should be able to begin to increase the amount of weight you use and the difficulty of the exercises without feeling excessive soreness or pain.


Have questions for a trainer? E-mail them to wellnesscenter@miami.edu and you might see your answer in our next issue.

Did You Know?
Interested in science-based fitness facts? Our resident exercise physiologist and assistant director of fitness, will share fitness and nutrition information that is fact, not fiction.


Typically this section reviews some type of scientific fact dealing with exercise. Interesting, regardless of the scientific evidence, the information is only helpful if people are motivated to exercise.  We have all heard the saying “Knowing is half the battle”. But is it?  This week I would like to share an interesting article that shed some light on why people do not exercise.  The article was written by Kathy Gurchiek for the Society for Human Resource Management. 

Survey: Workers Lack Accountability for Own Health by Kathy Gurchiek

They know they should eat right, but less than half are highly motivated to do so. They know they should exercise, but only about one-fourth are highly motivated to get in a workout. A lack of time (42%) and feeling tired or stressed (40%) are the top two reasons people don’t exercise, according to a survey that found workers want some outside help with getting healthy.

The survey was conducted in November and December 2007 with more than 1,000 client companies of ComPsych. ComPsych is a provider of employee assistance programs. Almost 88% of those surveyed are interested in an employer wellness program, and two-thirds (67%) would probably use such a program. About as many (68%) said access to a personal coach or trainer would be the biggest motivator to improving their health and lifestyle. Earning days off (55%), reducing their health premiums (53%), being challenged to reach a goal or win a contest (51%), and receiving gym discounts (49%) also would motivate them, they said. More than 74% said health and lifestyle significantly impacts productivity, mostly because of lower energy levels and reduced concentration (46% and 39%, respectively).

“Employees recognize the need for healthier habits and many have made New Year’s resolutions to make changes,” ComPsych Chairman and CEO Dr. Richard A. Chaifetz noted in a press release. “But we are still seeing a general lack of accountability for achieving personal health. Workers are seeking outside motivation,” such as access to personal trainers and a healthier workplace, “for health improvement,” he said.

Slightly less than half (42%) consider themselves highly motivated to eat healthily, and more than one-third blame poor eating habits on a lack of time (34%). In addition, they blamed food cravings (27%), feeling down (18%), stress at work (11%) and stress at home (10%) for bad eating habits. When it comes to working out, though, looking marvelous seems more important as a motivator than feeling marvelous. Among those who exercise, almost 45% say it’s because they want to improve or maintain their appearance.

Other reasons were: improving their energy level (20%), reducing stress (17%), reducing the likelihood of health problems (15%) and medical recommendations (3.5%).

The findings provide valuable insight, Chaifetz said, in what employees need to reach their health goals and what will work in wellness programs. “For lasting health improvement, wellness programs must coach and inspire workers to take responsibility for their lifestyle choices and give them the tools to self-manage their health.”

In the News


Has life just been too busy to read the Health and Fitness section of your newspaper? Let us provide you with a few highlights of what's made the news lately.

Heart Healthy Food Substitution
We all know that unhealthy eating habits can contribute to heart disease. Too much of the bad foods - french fries, for instance - can crank up cholesterol and load on extra pounds. What's the secret? Substitute, substitute, substitute.


Instead of:

  • Whole Milk - try skim milk
  • Cheese - try low-fat cheese
  • Butter - try polyunsaturated margarine or polyunsaturated oil
  • Oil - try extra virgin olive oil, canola oil, or, in baking recipes, apple sauce
  • Eggs - try 1 egg white plus 2 teaspoons of unsaturated oil per egg or egg substitutes
  • Table salt - try sea salt, sparingly, or non-sodium salt substitute
  • Bacon - try turkey bacon
  • Sugar - try Splenda
  • Red meat - try chicken, turkey, or fish
  • Salad dressing - try reduced or no-fat dressings or lemon or lime juice, olive oil, and vinegar
  • Breading - try crushed cornflakes
  • White bread - try whole wheat bread
  • Pasta - try whole wheat pasta
  • White rice - try brown rice
  • Chips - try cut-up fruits

Trim the fat, add some flavor :

  • To spice up your foods, use fresh herbs whenever possible. Packaged flavorings such as Mr. Dash or Mrs. Dash are also good
  • Instead of frying, bake, broil, roast, and grill. When roasting, place meats on a rack so fat can drip away
  • Red meat eaters should look for USDA select or choice grades of lean beef: round steak, sirloin tip, tenderloin, and extra lean ground beef. Eat red meat only two or three times a month
  • Avoid processed meats. If you do eat them, look for deli meat that contains no more than 10% fat or 3 grams of fat per ounce
  • Eat chicken without the skin
  • Eat fruits with their nutrient rich skins

Here are some foods that go the extra mile in helping you combat cardiovascular disease :

  • Nuts and seeds are high in plant sterols that help reduce bad LDL cholesterol. Just don't overdo it because nuts are also high in calories. If you're trying to drop pounds, limit yourself to one-quarter cup a day
  • Apples help slow the oxidation of LDL cholesterol. They also prevent plaque buildup. So yes, an apple - actually two - a day keeps the doctor away
  • Fruits and vegetables fill you up and don't have a lot of calories. Studies have shown that people who eat plenty of plant foods have lower blood pressure
  • Out bran is an excellent source of water-soluble fiber, which binds with bile acids in the intestine to block cholesterol absorption
  • Tea, particularly oolong tea, can help lower LDL
  • Grapefruit has phytochemicals that are cholesterol busters, but grapefruit can interfere with other medications - check with your doctor
  • Legumes are not only rich in fiber, but they also help lower risk of atherosclerosis and cardiovascular disease
  • Red wine is rich in polyphenols, which protect the lining of the coronary arteries. One or two 5-ounce glasses daily is believed to help raise the good HDL cholesterol
  • Fish such as salmon, Spanish mackerel, light tuna, and sardines help prevent blood clots and are good triglyceride busters
  • Dark chocolate helps to dilate the large arteries, working to lower high blood pressure
  Sources: Miami Herald