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Reduced Hours for Spring Break
The Wellness Center will operate under the following reduced hours through Sunday, March 16:

  • Weekdays: 6 a.m. - 10 p.m. (Juice Bar 7:30 a.m. - 7 p.m.)
  • Weekends: 8 a.m. - 9 p.m. (Juice Bar closed)

Mini Canes Recreational Sports Camp
Registration for the popular Mini Canes Recreational Sports Camp has begun. Wellness Center members and UM affiliates (employees, alumni, etc.) have until March 17th to sign up before registration is opened to the outside community. Boys and girls between the ages of 6 and 12 are eligible. Daily activities, which include swim lessons, sports, and arts and crafts, take place at the Wellness Center. Each of the four sessions run for two weeks, with the first session starting on Monday, June 9. Before and after care are also available. To register, please visit the Administrative Office on the second floor of the Wellness Center Monday through Friday, 8:30 a.m. to 8 p.m. For more information, call 305-284-8510 or visit our website at www.miami.edu/wellness/camp for all camp information and forms.

"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:

   
   

Meditation Workshop - Learn to Meditate, Part II
Tuesday, March 18, 7:30 p.m. - 9 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.

Vegetarian Cooking Class - India Tour Stop
Wednesday, March 19 , 6:30 p.m. - 8:30 p.m.,
Instructional Kitchen. Our tour continues this month in India, an incredibly popular cuisine for vegetarians. We welcome you as we prepare Bharvaan Baingan (stuffed eggplants with a tangy spice mix), Shahi Daal (mixed lentil curry), Aloo Gobi (cauliflower curry), and finish with Indian inspired Cashew, Carrot, Cardamom Cupcakes with Cashew Cream Cheese Frosting. (Ghee, or clarified butter, is used in this class) Cost: $25.

Heartsaver CPR
Thursday, March 20, 12 p.m. - 2 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.

Rock Your Finals: Get into the Exam Zone
Wednesday, March 26, 12:20 p.m. - 1:05 p.m., Classroom 2. Finals should be labeled as an extreme sport what with all the grueling hours spent in preparation and endurance needed for exam time.  We'll identify what you can do to maximize success at finals time and develop strategies to help you make the grade! (Student-focused)

 
   
 
  Tips for a Healthier
 

Health-E Tidbit: Use Rosemary to Remember
Students in ancient Greece and Rome wore garlands of rosemary around their heads to increase memory and the ability to concentrate. You may find that adding rosemary oil to your bath relaxes you and makes concentration easier. This oil, distilled from the evergreen shrub, seems to help overcome mental fatigue. It is useful in treating both dry and oily skin as well as acne, eczema, and other skin problems. 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 hip abductions?

   
 
Step 1
Step 2
       
 

 

 

This variation of hip abduction incorporates the muscles stabilizing the hip joint. This exercise will improve strength and stability when performing lateral movements.

Step 1: Stand parallel to a wall or stable surface to provide support. Stand on the foot closest to the wall and allow your far leg to cross in front.

Step 2: Be sure your hip, knee and foot are pointing straight forward. Keep your body straight. With your knee straight, lift your leg out to the side.  

Step 3: Slowly lower you leg back to the starting position.

Progression: As seen in the picture a weighted bar can be used to increase resistance.

Movement Tip: Lift your leg ONLY as far as the available range of motion at the hip will allow. Do not compensate by flexing sideways at the waist.

 
 

 

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

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Q: Can caffeine effect weight gain/loss?

A: Weight loss: It has been found that caffeine has an effect on the release of fat from tissues to be used for energy. However this primarily occurs during endurance activities and in order to enhance the effects an individual would have to ingest several cups of caffeine per day (four to five or more). As one becomes more tolerant to caffeine larger doses would probably be necessary. Large quantities of caffeine can bring about many side effects such as fibrocystic breast disease, cardiac arrhythmias, sleeping disorders, etc. Due to the many side effects caffeine to enhance weight loss should not be considered. In terms of weight loss, it all boils down to the amount of calories ingested verses the amount of calories expended.

Weight Gain: It really depends on what you are drinking. Coffee and unsweetened teas do not have enough calories to induce weight gain. However, soda, sweetened tea and energy drinks may contain anywhere between 100-250 calories per serving.

 
   
 

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.

   
   

We often associate resistance training (aka weight training) with chiseled physics and or athletic performance but really do not consider it as a therapy for improving cardiovascular health.  The American Heart Association released a new scientific statement (1) summarizing recommendations and benefits for resistance training in people with and without cardiovascular disease (CVD). The statement reviews the health benefits of resistance training, its impact on the CV function and its role in modifying CVD risk factors.  We know that aerobic exercise can have moderate effects on percentage of body fat, compared with merely a small effect of resistance training; however, resistance training has moderate effects on lean body mass and major effects on muscle strength, while aerobic exercise has no effect and minimal effects, respectively. Interestingly, both aerobic and resistance exercise produce similarly small effects on HDL and LDL cholesterol, while aerobic exercise has greater effects than resistance training on triglycerides. Also, resistance training may increase one’s ability to perform activities of daily living, thus increasing overall daily physical activity. The paper’s lead author, Dr. Mark Williams, pointed out that resistance training is now fairly well recognized in cardiac rehabilitation programs, but its benefits are not well-recognized in primary prevention of CVD.

1. Williams MA, Haskell WL, Ades PA, et al. Resistance exercise in individuals with and without cardiovascular disease: 2007. Circulation 2007 .

 

 
 
 

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.

New York Orders Calories Posted on Chain Menus
The New York City Board of Health voted unanimously recently to require all city chain restaurants to post calorie data on their menus. Some restaurants already make the calorie counts of menu items available, but beginning March 31 they will have to put the numbers on menu boards and menus. The change will affect restaurants with 15 or more outlets - roughly 10 percent of all city restaurants, according to a news release from the city's health department.

The Department of Health argued in October that "calorie information provided at the time of food selection would enable New Yorkers to make more informed, healthier choices." The expectation is that the information will help combat obesity in New York, a city in which 54 percent of adults are overweight or obese, according to a 2005 Community Health Survey.

"Today, the Board of Health passed a regulation that will help New Yorkers make healthier choices about what to eat; living longer, healthier lives as a result," Dr. Thomas R. Frieden, city health commissioner, said in the news release.

The mandate comes after months of litigation. The New York Restaurant Association sued the Board of Health in an attempt to block the measure, claiming it would violate its members' First Amendment rights. Chuck Hunt, spokesman for the association, said the group is "considering options, one of which is the intent to pursue further litigation against the city."

Sources: CNN