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Dear Health-E-Living Subscriber,

Happy New Year! In keeping with the inaugural theme, I’ve dubbed this the year of “Challenge and Change.”

I’ll start first with the challenges. As you know, our country is experiencing unprecedented economic uncertainty and the University is not immune to the same fiscal challenges. The wellness staff is joining forces with the Administration to find ways to become more cost efficient without sacrificing the quality programs, services, and facilities that our members deserve.

We need your help and here’s how:

  • Get everybody you know to subscribe to this electronic newsletter, regardless if they are a member. That will not only save advertising costs but will help the environment by eliminating paper waste.
  • Bookmark our website (www.miami.edu/wellness) and use it to get information about upcoming programs, events, and services. Again, it will reduce our printing costs and save the environment.
  • Let a facility supervisor know if you see a faucet dripping, a light on in an empty room, or any other wasteful practice.
  • Give us your ideas! If you have a suggestion as to how we can save money, no matter how small, we want to hear from you. Please send your suggestions to wellnesscenter@miami.edu or fill out a “Hey Norm” card and drop it in the suggestion box.

Now on to the changes.

Through the generosity of the Citizens Board, the cooking classes will have top-of-the-line equipment to enhance the quality of the classes. Chef Lori Moldovan has put together two series of cooking classes—one classic and one vegetarian—that are sure to please the palate and are good for you, too. Purchase one of the cooking series (three classes) and receive a 10% discount. Space is limited so register now by calling 305-284-LIFE (5433) or visiting the Wellness Suite.

For University employees enrolled in SHAPE UP, you should have received notice that the rebate has been reduced to 20% due to IRS regulations. It goes without saying that you can’t put a price tag on your health and well-being so I hope this change doesn’t stop you from joining or continuing to use the Herbert Wellness Center and/or the Medical Campus wellness facility.

The biggest change of all may be the expansion of the Herbert Wellness Center. As of this writing, the University is moving forward with the plans and the permits are awaiting approval from the City of Coral Gables. I will keep you updated on the process and let you know when the decision is finalized.

Finally, change is coming to this newsletter. Give us your input on how we can make the newsletter better (or just let us know you read it!) and your name will be placed in a drawing for a free, one-hour massage! Send an e-mail to the editor, Marni Temples, at mtemples@miami.edu with your name and comments or suggestions by Friday, February 6.

I wish you and your family a healthy 2009!

Norman C. Parsons, Jr.

Director

Spring 2009 Instructional Programs
Have fun, exercise, and learn a new skill! Registration for spring 2009 instructional programs is going on now through Friday, February 6. Available classes include dance, aquatics, Capoeira, Pilates, tennis, Tai Chi, and more. View course schedules and fees by clicking here. To sign up visit the Wellness Suite Monday through Friday, 8:30 a.m. - 8 p.m. or call 305-285-LIFE(5433). Classes start Saturday, February 1. Space is limited so register now!

Spring Studio Cycling and Yoga Passes
Feeling stressed? Need to burn some extra calories? Spring 2009 studio cycling and yoga passes are now on sale in the Wellness Suite. Semester passes allow unlimited access to scheduled classes through May 17, 2009. Purchase both passes at the same time and receive a 50% discount on one of them. Each semester card is $60 for student members and $96 for non-student members. Visit the Wellness Suite Monday through Friday, 8:30 a.m. - 8 p.m. or call 305-284-LIFE(5433) for more information. One-time passes are also available and will be credited towards your semester pass if purchased within one week. Studio cycling and yoga schedules are available here.

Mini 'Canes Recreational Sports Camp Enrollment Begins February 11
Registration for the popular Mini 'Canes Recreational Sports Camp at the Coral Gables Wellness Center begins on Monday, February 11. The camp is open to boys and girls ages 6 through 12. Daily activities vary from swimming lessons to arts and crafts. All activities take place inside the Herbert Wellness Center or on the Yaron Intramural Fields located behind the Herbert Wellness Center. The camp offers four, two-week sessions with the first session starting on Monday, June 8. Before-care and after-care are also available. To register, visit the Herbert Wellness Center, room 210, between 8:30 a.m. and 8 p.m. Monday through Friday. For more information, call 305-284-8510 or visit www.miami.edu/wellness/camp for all camp information and forms.

"U Rock " 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 "U Rock " 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:

       
   

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. Upcoming course offerings:

  • Monday, February 2, 5:30 - 8 p.m., Classroom 2
  • Thursday, February 12, 12 p.m. - 3 p.m., Classroom 2

Cooking Class - Baking with Fruit
Wednesday, February 4, 6:30 - 8:30 p.m., Instructional Kitchen. Just in time for Valentine's Day - join us as we prepare richly scented apple turnovers which will impress your loved ones. We will support our state's agriculture by making Honey Spiced Poached Grapefruit. Ricotta cheese transforms Raspberry Muffins into more of a personalized cheesecake. Finally, apples, raisins, coconut and orange zest combine to make Morning Glory Breakfast Cookies, a healthy option for mornings on the go. (Allergen notice: nuts are used in the class). Cost is $25 for UM students, $30 for Wellness Center members, and $35 for non-members.

Wellness Education Workshop - Fitness Tips and Myths
Tuesday, February 11, 1 p.m. - 2 p.m., Classroom 2. Whether your goal is to look like an iron man or simply shape up and improve your health, there are a lot of myths and misconceptions that can get in your way. Get the facts about exercise and fitness and do away with stubborn exercise myths.

Meditation Workshops - Take a Meditation Break
Friday, February 13, 12:45 p.m. - 1:30 p.m., Classroom 2. Relax and unwind as you learn to meditate. You'll develop mental clarity and discipline, as well as enhance creativity and inner peace in your pursuit of personal satisfaction. Classes are free and open to students, employees, and the community.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Tuesday, February 17, 12 p.m. - 4 p.m., Classroom 2. The BLS for HCP course covers core materials 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.

 
   
 

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

  • February 4: Men's Basketball vs. Wake Forrest at 7:30 p.m.
  • February 10 & 11: Career Fair
  • February 15: Men's Basketball vs. North Carolina at 7:45 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: Be Flexible and Live to Be 100
Researchers have found that people who live to be 100 seem to have a number of personality traits in common. And all of these traits can be described by one word: flexibility. Individuals who reach the century mark respond creatively to change, control their anxiety, integrate new ideas into their lives, and remain flexible and adaptable. And maybe most importantly, people who make it to 100 years of age really want to get there. 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 2 way planks?

 
 
Step 1
Step 2
 
 

 

 

The exercise focuses on the abdominals, hips, lower back, and chest.

Step 1: Start by lying face down on the ground or an exercise mat. Place your elbows and forearms underneath your chest. Prop yourself up to form a bridge using your toes and forearms. Maintain a flat back and do not allow your hips to sag towards the ground.

Step 2: Once you have established this position, extend one arm so you are supporting your weight on your palm. Repeat with the other arm so that both are in a straight arm plank position. Perform the same maneuver in reverse so that you are supporting your upper body with your forearms. Continue to alternate from forearms to hands for thirty seconds.

Tip: Remember to keep your back straight and your hips up.

 

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

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Q: I love to exercise outside but it has been so cold lately. Should I continue to exercise? Do you have any suggestions?

A:It’s great to hear that you are still motivated to exercise even though the temperature has dropped a few degrees. It is completely safe to exercise in the cold as long as you plan ahead. Luckily, in Miami “cold” means 40 or 50 degrees which eliminates any concern of ice or snow hazards. Though, there are a few adjustments you can make to have an enjoyable outdoor workout when the temperature drops.

On a cold day it is important to wear the appropriate gear. One of the biggest mistakes cold-weather exercisers make is dressing too warmly. Exercise generates a considerable amount of heat so there is no need to break out the parka. Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. If you suffer from cold hands or toes make sure to keep your extremities covered.

Once you get your gear on remember to get a good warm up. A five minute light jog or brisk walk will suffice. By warming up you slowly increase your core temperature and decrease the likelihood of injury.

Here are just a few more tips to remember: If you are running or cycling start your workout into the wind. You will be less likely to get chilled on the way back if the wind is at your back. Also, a chilly day is no excuse to skip the sunscreen. Just because you’re not at the beach doesn’t mean you won’t burn. Remember to have fun and stay warm.
 
 

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.

 
 

Hey ladies, did you know that exercise is very beneficial in smoothing out some of the mood swings that occur with PMS, pregnancy, and menopause? Experts believe that these mood changes occur because of the influence that estrogen and progesterone have on various neurotransmitters that affect mood.  Regular moderate to vigorous exercise helps regulate the expression of these same neurotransmitters and "smooth" out some of the mood swings.  Evidence shows that active women that suffer from PMS are less likely to be aggressive. Additional evidence shows that active women are less likely to feel post-partum depression, even if they are not active until AFTER giving birth.

 
 

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.

Eating With Your Stomach, Not Your Eyes
It's halfway through January and your initial enthusiasm for those fitness resolutions may be waning. After maintaining an austere, healthy diet for a few weeks, the desire to eat a juicy cheeseburger proves too irresistible for some dieters.

"It's natural that most people when they are following a New Year's resolution or any program to change something in their life, that they will fall off the wagon or they'll have a setback or a failure," said Jillian Michaels, a personal trainer for NBC's show "The Biggest Loser." Rather than beating yourself up after having a setback, learn from the missteps, experts say.

It's a matter of attitude, Michaels said. Learn from the setbacks and view "a failure as a point of learning, an opportunity to see what works and what doesn't."

For those grappling with diets, striving for moderation is a constant battle. "We eat with our eyes, not out of our stomach," said Dr. Melina Jampolis, the diet and fitness expert for CNNhealth.com. "It's much more difficult to control serving sizes." People have a tendency to keep eating until their plate is clean or the container of cookies is empty. "A lot of people eat too much and their clothes feel tight. You shouldn't have to unbutton your pants, blouse or unzip anything after your meal," said Cheryl Forberg, the nutritionist for "The Biggest Loser." "You lose sight of your body's natural hunger cues."

To become more attuned to your body, avoid eating while standing up, sitting at the desk or inside a car, she said. Dedicate time for meals and snacks. Rather than viewing meals as an obligatory part of the day, "learn to enjoy the process. At the same time, you begin to stop eating when you're comfortable, instead of when you have to unzip your jeans," Forberg said.

Avoid stocking problem foods like cookies or ice cream in the house if you know you can't resist them. "When you know you have a weakness with chocolate or cookies, you probably shouldn't keep it in the house if you know you can't stop at one," she said.

One way to retrain the body is to divide snacks by portion sizes. "Those 100-calories packs retrain people to the eye and decrease the snacking," Jampolis said. "It's more expensive and not environmentally friendly, but you're much better off getting a 100-calorie pack rather than eating out of the container."

"If you're on a budget and you want to be more environmentally friendly, make your own. Every Sunday, measure 100 calories into seven Ziploc bags," she said. You can even recycle the bags.

Source: CNN