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  What's Happening?
   
 
In Memory of Lou Vann
The Wellness Center family mourns the loss of Louis (Lou) Vann who passed away on Monday, June 2. Lou and his wife Pearl joined the Wellness Center in 1997 and could be seen swimming in the pool almost daily. Lately Lou would sit in the atrium and read (sometimes nap!) while Pearl swam her laps. The entire wellness family sends their condolences to Pearl and her sons.
   
 

Road Work Scheduled Next Week
In an effort to increase access via Dickinson Drive, Facilities Planning will be widening Dickinson Drive to three lanes at the Ponce de Leon Blvd intersection. To facilitate this construction, access to the Wellness Center via Dickinson Drive will be unavailable June 9 - 15. To reach the Wellness Center, turn into campus at Merrick Drive (just north of Dickinson). Make an immediate left onto Walsh Avenue (running in front of the BankUnited Center) and turn right onto Dickinson Drive. On Thursday, June 12 this route will be unavailable due to scheduled high school graduation ceremonies at the BankUnited Center. It is recommended that patrons park behind the Wellness Center in the Schiff Tennis Center lot, the metered spots along San Amaro Drive, or the Yaron Intramural Fields lot.

Summer Studio Cycling and Yoga Passes Now Available
Studio Cycling and Yoga passes for Summer 2008 are available in the Wellness Suite. Purchase both passes at the same time and receive 50% off the price of one. Students: $54 for the entire summer or $34 for summer session 1. Non-students: $84 for the entire summer.

Summer Only Special—10% Discount on Massage!
If your body is sending you an SOS (Stamp Out Stress) then take advantage of the Coral Gables Wellness Center’s SOS (Summer Only Special) offer and receive a 10% discount on a 50-minute massage. This special offer applies to non-student members and non-members. For your convenience, massage appointments are available in the morning, afternoon and evening Monday through Friday. To make an appointment, call the Wellness Suite at 305-284-LIFE (5433). Don’t delay—this SOS offer expires August 15, 2008!

Sign Up for the Summer Golf League
Play a round of golf at the Biltmore for only $21 by joining the summer golf league beginning June 12. Play every Thursday (except July 3) through July 31, with tee times at 4 p.m. and 4:09 p.m. You must register on or before the Monday prior to the Thursday you wish to play. For more information, call 305-284-8518 or e-mail intramurals@miami.edu. To register, visit the Coral Gables Wellness Center, room 210.

Opt-In to the Fitness Program Listserv  
If you would like e-mail notifications about schedule updates for group exercise, yoga, or studio cycling please send an e-mail to mjurado@miami.edu with “notifications” in the subject line.

Chef Lori's Newsletter
Want to learn more about the culinary arts?  Have you been too busy to make it to a Wellness Center cooking class?  Chef Lori would like to invite you to join her monthly newsletter listserv!  Learn about upcoming classes at the Wellness Center and at other locations, discover interesting information about food in the news, experiment with new recipes, ask Chef Lori culinary questions you’re dying to know the answer to, and find out more about different kitchen gadgets and how to use them.  It’s always a welcome surprise in your e-mail inbox each month!  E-mail afalcon1@miami.edu with the subject heading “Chef Lori Newsletter” to subscribe or see a sample newsletter.

Chef Lori Moldovan is a holistic health practitioner and UM Law Alumnae.  She has been teaching healthy cooking classes at the Wellness Center since 2006.  She is never afraid to try new and exciting flavors and cooking styles from any cuisine.  Currently she is planning for another exciting year of vegetarian and non-vegetarian cooking classes in the fall and spring semesters, and cannot wait to, as she puts it, “see you around the cutting board.”

"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 the full schedule. Here are some of our upcoming programs in the series:

   
   

Breathing Class
Monday, June 16, 6:30 p.m. - 7:30 p.m. and Saturday, June 28, 10 a.m. - 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.

 
   
 

Parking Information
Please note the BankUnited North, VIP, and Serpentine lots may be closed for the following events:

  • June 2 - 6 and 14 : Miami Dade High School Commencements (multiple ceremonies each day)

For more specific parking information, please visit the Parking bulletin board to the right of the Wellness Center exit gates.

   
 
  Tips for a Healthier
 

Health-E Tidbit: Grow Healthy with Grains
Grains are perfect as part of a low-fat, high-fiber diet. Rice, the grain you probably are most familiar with, doesn't come in only two colors - brown and white. There are many delicious kinds of rice available to try, including wild or basmati rice. Check a health food store or the ethnic or gourmet food aisles in your supermarket. Barley is another choice. Hulled barley is more nutritious than pearled barley and is great as a hot breakfast cereal or side dish in soups. The nutty flavor and crunchy texture of buckwheat may also be to your liking. Or you may find that millet - an excellent source of B vitamins and essential minerals - is a welcome addition to your diet. If you're adventurous, look for an ancient Peruvian grain called quinoa (pronounced KEEN-wa) in health food stores. It's great for a hot breakfast and in puddings, soups, and stews. Creative recipes abound that use these nutritious grains. Source: 365 Everyday 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 medicine ball curl ups?

   
 
Step 1

Step 2

       
 

 

 

Step 1: Lie back onto floor or bench with knees straight and both hands behind the head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.

Step 2: Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off the floor or bench. Extend arms and also raise legs up to the ceiling.

Step 3: Return to the starting position.

Tip: To increase resistance hold medicine ball in hands. To decrease resistance hold medicine ball closer to the body.

 
 

 

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

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Q: How often should I change my workout? Will I plateau if I keep doing the same routine?

A: Every person’s body responds to exercise differently. However, it is true that if you execute the same routine in the same exact manner for a prolonged amount of time then you will begin to see a decrease in results. To experience continued improvement in fitness, you need to challenge your body by making your workouts progressively harder in one way or another.

Variations to a routine should occur every four to eight weeks and can be as simple as changing the amount of weight that you lift, the frequency in which you exercise or the amount of recovery time when weight training. Take into account that these modifications do not need to be extreme. Gradual adjustments decrease the likelihood of plateau as well as decrease the likelihood for injury. If you are apprehensive about modifying your workout, it may help to work with a Certified Personal Trainer to create a schedule you can work with over a period of months, tailored to your needs, abilities, and fitness goals. Contact the Wellness Suite at 305-284-5433 for more information about our personal trainers.

 
   
 

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 associate director of fitness, will share fitness and nutrition information that is fact, not fiction.

   
   

It is well known that regular endurance exercise results in many adaptations at both the cardiovascular and muscular level that increase the body’s ability to produce energy “aerobically”. The typical endurance training program incorporates high volume, low to moderate intensity exercise (i.e. 45-60 minutes, 60-75% effort, 3-5 days/week). Did you know that many of the muscular adaptations that occur with typical endurance exercise can be obtained with relatively short bouts of high intensity training (HIT). A recent review article published in Exercise and Sports Science Reviews (Gibala and McGee, 2008) cited evidence showing that many endurance enhancing skeletal muscle adaptations also occur with low-volume HIT. The protocol cited in the article consisted of four to six bouts of very intense cycling (30 seconds/bout) separated by four minutes of recovery performed three days per week for two to six weeks. In many cases, the authors reported increases in endurance time and common “endurance adaptations” similar to those observed in high volume, lower intensity programs. Despite the similar adaptations at the skeletal muscle, it is still unknown whether other physiological changes synonymous with endurance training (health benefits and cardiovascular adaptations) also occur. Lastly, given the vigorous nature of HIT programs, only moderate to high fit, healthy adults should consider this type of training.

 
 
 

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.

The Worst Places for Your Health
Where you put your toothbrush, TV, workout gear, and more can make a huge impact on your habits and your life. Here, the worst place for your stuff and where to move it to feel your best. Location, location, location: Store owners aren't the only ones concerned with finding the perfect spot in which to situate their stuff. Researchers in a wide variety of fields know that how you organize your environment - from where you stand in fitness class to the place you choose to store your meds - has a surprising effect on everything from your weight to your chances of staying well. In other words, when it comes to how you feel, it's not just what you do, it's where you do it. Here, surprisingly bad locales for your health--and the best places to optimize it.

The worst place for your toothbrush - On the bathroom sink
There's nothing wrong with the sink itself - but it's awfully chummy with the toilet. There are 3.2 million microbes per square inch in the average toilet bowl, according to germ expert Chuck Gerba, PhD, a professor of environmental microbiology at the University of Arizona. When you flush, aerosolized toilet funk is propelled as far as 6 feet, settling on the floor, the sink, and your toothbrush. "Unless you like rinsing with toilet water, keep your toothbrush behind closed doors - in the medicine cabinet or a nearby cupboard," Gerba says.

The worst place for your sneakers and flip-flops - In the bedroom closet
Walking through your house in shoes you wear outside is a great way to track in allergens and contaminants. A 1999 study found that lawn chemicals were tracked inside the house for a full week after application, concentrated along the traffic route from the entryway. Shoes also carry in pollen and other allergens. Reduce exposure by slipping off rough-and-tumble shoes by the door; store them in a basket or under an entryway bench. If your pumps stay off the lawn, they can make the trip to the bedroom - otherwise, carry them.

Source: Prevention Magazine

The Truth About "Natural" Toothpaste
Think "natural" toothpaste is safer? The reality may leave a bad taste in your mouth: A lack of FDA guidelines means nearly any toothpaste can call itself "natural." The American Dental Association defines "natural" as being free of artificial colors, flavors, or preservatives, but its Seal of Acceptance Program doesn't verify the ingredients in "natural" toothpastes; it tests only a product's safety and effectiveness. The bottom line: be wary of all label claims, "natural" or otherwise. Toothpaste makers pay to apply for an ADA seal, so the absence of one doesn't necessarily make a product a poor choice. But ask your dentist about unendorsed brands before using. And make sure your toothpaste has fluoride; the ADA has yet to accept a brand without it.

Source: Prevention Magazine