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Welcome to the first edition of Health-E-Living for the 2008-2009 academic year!

A note from Mr. P, Director

Welcome to the fall 2008 semester! And a special welcome to the class of 2012!

The start of the fall semester is like a new year to me. I have the chance to welcome new students to the Wellness Center family and my staff has the opportunity to introduce new programs and services. So let me start off the new school year by telling you about what’s new around the Wellness Center.

New Court Monitors
To enhance our member’s experience on the basketball courts in the main gymnasium, a court monitor will be available Monday through Friday from 4:00 p.m. – 8:30 p.m. and Saturday and Sunday from 1 p.m. to 6 p.m. The court monitor will regulate playing time on the basketball courts to ensure all members have the opportunity to participate. If you have any questions, please contact Tom Soria at tsoria@miami.edu.

New (and Improved) Ibis Express
Research has shown that you can get an effective workout in a short period of time provided you do it correctly. So Desiree Adderley, the assistant director of fitness, has overhauled the Ibis Express program to make it more available and user-friendly. A dedicated fitness instructor will staff the Ibis Express circuit (the selectorized weight machines designated by the roped-off area in the fitness room) every Monday, Wednesday, and Friday from noon to 1 p.m. Ibis Express will also include a cardio component. You are guaranteed to get a total body workout in less than an hour. So stop by the fitness desk to learn more or send an e-mail to Desiree at dadderley@miami.edu.

New Parking Options
For the first time since the Wellness Center opened, a portion of the parking lot in front of the Wellness Center (known as the Dickinson West lot) is open to patrons with Wellness Center parking permits. To learn more about your parking options, contact the membership office at 305-284-8540.

New Dumbbells
In case you haven’t noticed, the fitness room has all new dumbbells customized with the split U logo. Now you can lift weights UM-style!

New Staff
Although she’s been on staff since the end of May, I still consider Melissa Jurado (Meli) the new kid on the block. Meli replaced Kimberly Samlut as the assistant director in charge of group exercise, instructional programs, yoga, and studio cycling. If you have any suggestions for Meli, don’t hesitate to send her an e-mail mjurado@miami.edu.

New Venue for UM Football Games
What does football have to do with the Wellness Center? In support of the first UM football game in Dolphin Stadium, the Wellness Center will close at 4 p.m. on Thursday, August 28 so that all employees can cheer on the Canes. Look for reminders posted around the Wellness Center.

I can’t touch on everything the Wellness Center has to offer (old and new) so please keep informed by continuing to subscribe to Health-E-Living, reading the bulletin boards and paying special attention to the “white” boards placed around the facility. If you do that, I guarantee you will not miss out on everything your Wellness Center has to offer!

Go Canes!

Norm Parsons, Director

Wellness Center Parking Permits
Permits for the 2008-2009 academic year are available in the membership office. The cost is $88. UM students and faculty/staff who work on the Coral Gables campus are NOT eligible to purchase a Wellness Center permit. If you have any questions please call the membership office at 305-284-8540.

Important Changes to the Wellness Center Schedule
Please note the following changes to the Wellness Center schedule:

  • The Wellness Center will close at 4 p.m. on Thursday, August 28 so that all employees can attend the first UM football game at Dolphin Stadium
  • The Wellness Center will close at 5 p.m. on Friday, August 29, for student employee training
  • On Labor Day, Monday, September 1, the Wellness Center is open from 8 a.m. - 9 p.m. The administrative offices and the Juice Bar are closed

Fall Studio Cycling and Yoga
Studio Cycling and Yoga semester passes for Fall 2008 are now on sale at the Wellness Suite. Purchase both passes at the same time and receive a 50% discount on one of them. Passes are valid through January 19, 2009 and cost $60 for student members and $96 for non-student members. To sign up visit the Wellness Suite, Monday through Friday, 8:30 a.m. - 8 p.m., or call at 305-284-LIFE(5433) for more information.

Fall 2008 Instructional Programs Registration
Registration for Fall 2008 Instructional Programs begins on Wednesday September 3.  Classes start the week of September 10th.  Don’t miss your chance to sign up for great classes such as belly dance, tennis, Pilates, aquatics, Tai Chi, Salsa, and much more!  Sign up Monday - Friday, 8;30 a.m. - 8 p.m. in the Wellness Suite. To view the course catalog click here or call 305-284-LIFE(5433) for more information.

"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:

   
   

Basic Life Support (BLS) for Health Care Providers (HCP)
Friday, September 5, 12 p.m. - 4 p.m., Classroom 2. The BLS for Healthcare Providers Course covers core material such as adult and pediatric CPR (including two-rescuer scenarios and use of the bag mask), foreign-body airway obstruction, and automated external defibrillation.  This course is for healthcare providers such as EMS personnel, physician assistants, doctors, dentists, nurses, and respiratory therapists who must have a credential (card) documenting successful completion of a CPR course. Cost: student members - $45, non-student members - $55, non-members - $65.

Heartsaver CPR
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. (Optional: Infant CPR and choking; Adult, Child, and Infant CPR with Mask). Cost: student members - $15, non-student members - $25, non-members - $35.

 
   
 

Parking Information
Please note the following closures to the BankUnited North, VIP, and/or Serpentine lots:

  • August 28: North and VIP lots close at 8 a.m.
  • August 29: VIP lot closes at 8 a.m., North and Serpentine lots close at 4:30 p.m.
  • September 8: VIP lot closes at 7 a.m., Serpentine lot closes at 4:30 p.m.
  • September 9: North, VIP, and Serpentine lots closed 6 a.m. - 10 a.m.
  • September 10: VIP lot closes at 6 a.m., North and Serpentine lots close at 4:30 p.m.

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: Jump for Joy
You probably haven't jumped rope since you were a child. But jumping is a vigorous activity, which is why boxers use it in training. The first thing you need, of course, is a rope. You can buy a jump rope, but a piece of old clothesline is really all you need. If you're standing with it under both feet, the ends of the rope should reach to your armpits on both sides. Jump slowly until you find your rhythm. Pace yourself so that you jump smoothly. You may find jumping tiring, so jump for a minute or two and then rest. Fifteen minutes of jumping rope will give you a good workout. As you progress, you can jump longer and faster and even throw in some fancy footwork. And you may soon find that jumping is no chore - and that you're jumping just for the joy of it, just as you did in childhood. 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 stability leg drop passes?

   
 
Step 1
Step 2
Step 3
       
 

 

 

The stability leg drop pass is an excellent core exercise. This exercise targets the abs and lower back as well as the inner thighs.

Step 1: Start on your back with the stability ball between your ankles.

Step 2: Keeping your lower back pressed against the floor, squeeze the ball and lift it up, extending your hands out to grab it.

Step 3: Holding the ball in your hands, lower the ball behind your head. Perform this action in reverse, and repeat

 
 

 

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

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Q: Is it better to eat before or after exercising? I've recently started a fitness program and am not sure which way is the best.

A: The short answer is both. Eating both before and after exercise is good for performance, fitness, and health. What you choose to eat before you exercise can make or break your workout. Food is fuel, and it's important to eat at least something prior to a workout. Eating before exercise serves as fuel for your muscles, helps settle your stomach and avoid hunger, and helps to prevent low blood sugar. The way to learn how much and what to eat is to experiment to see what works for you. Consider the following guidelines:

Eat a balanced diet every day so your body is fueled and ready for action
A balanced diet includes sources of carbohydrates, protein, fats, vitamins/minerals, and water. The first three (carbs, protein, and fat) are sources of energy. Carbohydrates provide instant energy, proteins build and repair muscle, and fats are a source of long-term energy.

Allow enough time to digest
Allow 3 - 4 hours for a big meal to digest, 2 - 3 hours for a small meal, and an hour or less for a small snack, depending on your body.

Avoid high fat proteins
Peanut butter, red meat, and cheese, for example, take longer to digest and often add to feelings of fatigue.

Eat for the duration of your workout
If you are going to exercise for less than an hour, you'll simply need foods that digest easily. Choose high-carb, low fat foods, such as crackers, bagels, or bread. If you are going to exercise for longer than an hour, choose carbohydrates that last longer, such as yogurt or fruit.

Drink plenty of fluids
In reference to after exercise, studies have shown that 15 - 60 minutes after a workout is the optimal time to eat carbohydrate rich foods and drinks because that is when enzymes that make glycogen are most active and will most quickly replace depleted glycogen stores in the muscles. Protein also helps with recovery in that it repairs muscle and helps with glycogen replacement. Eating a few slices of turkey on a wheat bagel will serve both requirements. The most important nutritional strategy post workout, though, is fluid replacement. Drink water, juice, or carbohydrate rich sports drinks to replace what you sweat out.

 
   
 

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.

   
   

As cuts in education budgets occur, more schools are cutting out physical education (PE). The goal is to increase students' academic achievement by offering more academic classes. But did you know that regular physical activity may actually increase school performance?  In a recent study, the effects of PE and overall physical activity on grades were measured for one school year in sixth grade children. The boys and girls enrolled in the study were in a daily PE class for one semester and asked to fill out a survey reporting on their daily physical activity. Grades for each student in math, science, social studies, and language arts were used as a measure of academic success. The researchers found that although being in a PE class did not influence grades, the student who engaged in vigorous physical activity outside of school did have higher grades compared to those with moderate levels or no activity. One explanation as to why the PE class had little effect is that only about 19 minutes of the 55-minute PE period was spent in moderate-to-vigorous physical activity, possibly not enough to make the child "active."  How exactly does exercise help kids improve academically? Exercise allows more blood to flow to the brain which changes hormone levels, and helps the brain take in more nutrients.  Ultimately this is going to improve alertness, attentiveness, and memory.

 
 
 

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.

Chew On This: Hey, What's the Big Hurry?
"Slow down, you move too fast. You got to make the morning last." - Simon and Garfunkel, The 59th Street Bridge Song (Feelin' Groovy)

Next time you're wolfing down your food, think of Simon and Garfunkel. A study in the July issue of the Journal of the American Dietetic Association demonstrates the role speed has on food intake.

A group of 30 healthy women ate either slowly or rapidly. To slow down their intake, participants were instructed to take small bites, put the utensil down between bites, and chew each mouthful 20 to 30 times. For the quickly eaten meal, the women used big spoons and were encouraged to eat as rapidly as they could.

The slowly eaten meal took an additional 21 minutes. The results confirmed common wisdom: the women ate fewer calories when they ate slower. An unexpected benefit was that the slower-eating group was more satisfied with their food.

A great tip for slowing down is to use your non-dominant hand for eating. This technique also is a brain exercise so while you may look uncoordinated, you are getting smarter.

The final word on slow eating comes from Donna Reno, Leader of Slow Food Miami. "The benefits of savoring the flavor of food are greater when you consume food slower. The table where food is lingered over is one where food is respected and whose hands harvested it and prepared it are honored."

Author: Sheah Rarback, The Miami Herald