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Megan Garber of the Toppel Career Center takes a spin on the Wellness Wheel at last week's Benefits Fair
   
  What's Happening?
   
 

Second Session Instructional Programs
The second session of the Instructional Program starts this week. Register before Friday, October 30 to secure your spot. Sign up for classes in Salsa, aquatics, Capoeira, Tai Chi, KickFit, Pilates, or tennis. If you would like to try a class before purchasing a session pass you may attend the first class for free. Fees vary according to class and the schedule is available by clicking here. Sign up in the Wellness Suite, Monday - Friday, 8:30 a.m. - 8 p.m.

Specialized Fitness Programs
In addition to personal training, the Herbert Wellness Center offers two specialized fitness programs for qualified individuals. Neither program requires membership to the Center.

The CV (Cardiovascular) Wellness program is designed for individuals with two or more risk factors for heart disease. Risk factors include smoking, diabetes, high cholesterol, obesity, high blood pressure, and sedentary lifestyle. The exercise sessions take place in the privacy of the fitness lab located in the wellness suite. Currently the program is only open to University faculty and staff and their spouses/domestic partners who are on the University health insurance plan. The cost is $225 however Benefits Administration will reimburse 75% of the cost to participants who successfully complete all 36 exercise sessions within 14 weeks. A $50 non-reimbursable assessment fee is required to get started. To learn more, call 305-284-LIFE (5433) or logon to the Herbert Wellness Center website.

Living Independently through Fitness and Exercise (L.I.F.E.) is the name of the specialty program for individuals age 65 and older. L.I.F.E. received recognition as a “Successful Active Aging Program” by the American College of Sports Medicine. The program is offered every Monday, Wednesday, and Friday at 7 a.m., 8 a.m. and 9 a.m. The cost, which includes 36 sessions of supervised exercise, is $115 for members and $165 for non-members. Activities vary from weight training to yoga. To learn more or to register for L.I.F.E. call the wellness suite at 305-284-LIFE (5433).

Massage Discount for UM Faculty and Staff
UM faculty and staff are eligible to receive a 10% discount on a 50-minute massage at the Herbert Wellness Center. In addition, UM employees who are not members of the Center will receive a day-pass to enjoy free use of the facility on the day of their massage appointment. The licensed massage therapists on staff, one male and two female, are available weekdays for morning, afternoon, and evening appointments. Relieve stress or just pamper yourself - make a massage appointment today! Call the Wellness Suite at 305-284-LIFE(5433).

Wellness Education Series
The Herbert 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 wellness education 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:

   
   

Family and Friends CPR
Tuesday, November 3, 2 p.m. - 4 p.m., Classroom 2. 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).

Cooking Class - Neither Fish Nor Fowl
Wednesday, November 4, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Featured recipes include Pork, White Bean, and Kale Soup, Stir-Fry Hoisin Lamb with Snow Peas and Cashews, and Turkish Pasta with Bison Sauce. Cost (including demonstration, recipes, and food tasting): student members - $25, non-student members - $30, and non-members - $35.

Meditation Classes
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. Brought to you by Sri Chinmoy Centres International, classes are free and open to students, employees, and the community.

  • "Take a Meditation Break" - Thursday, November 5, 12:45 p.m. - 1:30 p.m., Conference Room.
  • "Learn to Meditate" - Monday, November 9, 7:30 p.m. - 9 p.m., Classroom 2.

Heartsaver CPR
Wednesday, November 11, 12 p.m. - 2:30 p.m., Classroom 2. 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 that the BankUnited North, VIP, and/or Serpentine lots may be closed for the following events:

  • October 28: Men's Closed Scrimmage Game
  • November 1: Miami Xtreme Cheerleading Competition at 10 a.m.
  • November 5: Alumni Weekend Event
  • November 7: Women's Basketball Exhibition vs. Nova (closed scrimmage)
  • November 8: AYFLCA at 8:30 a.m.
  • November 9: Men's Basketball Exhibition vs. Florida Southern at 7:30 p.m. (closed scrimmage)

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

   
 
  Tips for a Healthier
 

Health-E Tidbit: Enhance the Flavor of Life
When you have a choice, go for the real thing and pick the natural flavor over the artificial one. Eat a real strawberry instead of a strawberry-flavored candy. Or drink real fruit juice instead of an artificially flavored, artificially colored "fruit" drink. Experts worry that a whole generation of children is being raised on artificially flavored foods that have hundreds of calories and no nutritional value whatsoever. Eventually, these children will grow up to be malnourished adults, prone to infections, heart disease, and cancer at a very early age if their habits don't change. So be a good role model and do yourself a health-building favor as well: Pick natural flavors every time you get a chance. 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 cobras?

 
 

Step 1
Step 2
 
 

 

 

This exercise focuses on core strength. However the glutes and middle and lower traps are also activated.

Step 1: Start by laying face down on a mat with your arms beside your hips. Draw in the navel towards your spine and squeeze your glutes.

Step 2: Lift your chest off the floor. Lift arms up and back towards the hips rotating the thumbs towards the ceiling. Pause momentarily at the top of the lift then return to starting position; repeat.

Tips:

Keep your chin tucked in towards your chest throughout the exercise

Do not over-emphasize arching your back to lift your chest off the floor - you should not experience any back pain.

 

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

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Q: There are times that I have difficulty making it to the gym so I improvise and jog at home or perform bodyweight exercises or calisthenics. I feel like I am getting a good workout but I’m not sure if this is an effective form of exercise.

A: Prior to resistance training, equipment, and commercial gyms this was the primary way to exercise. Callisthenic training can be highly effective and is the foundation of the now popular boot camp training and a key component in sports training. It takes no equipment and it can be performed indoors or out. Most exercises involve many muscles working in coordination, resulting in overall fitness and strength. By just using the weight of your own body as resistance you can develop the ability to squat, reach, twist, lunge, jump, land, push and get up and down, allowing you to meet the challenges of sport, work, and life.

Another benefit to bodyweight training is that it is great for new exercisers. It gives you a good foundation of strength on which to build and it is highly modifiable. It can be adapted from the beginner level to elite athlete level just by changing the angle, position or leverage point of the exercise. Additionally these exercises can be utilized as cardiovascular training just by limiting rest time between sets or exercises. All-in-all bodyweight or callisthenic exercise is a tried and true method of improving overall fitness.

 
 

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.

 
   

Cardiovascular disease (CVD), in many cases, is caused by atherosclerosis - an excess build-up of plaque on the inner wall of a large blood vessel, which restricts the flow of blood to the heart, brain, or muscle tissue. Regular exercise is known to reduce the risk of CVD, specifically by reducing each of the individual risk factors. Risk factors for CVD include: hypertension, high cholesterol, impaired fasting glucose, and obesity.  Although the majority of risk reduction occurs indirectly through the impact on these latter conditions, there is a fraction of risk reduction left unexplained. One possible explanation is the beneficial effects that exercise has on the blood vessels themselves.  A recent review published in Exercise and Sports Science Reviews discussed the evidence showing that exercise increases the production of various chemicals that relax the blood vessels. These “relaxation factors” allow the vessel to dilate, ultimately increasing blood-flow to the working tissue. In addition, there is evidence that exercise training induces vessel remodeling; that is, actual construction of larger blood vessels which increases blood supply to the working tissue.  With an increase in blood supply there is a decrease in the development of CVD or a CVD related event such as heart attack or stroke.

 
 

 

 
 

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.

For Young Mom, New CPR Beat Back Death
The Hardens were losing track of each other's conversations. It had been a long, exhausting day for both Scott, a sheriff's deputy, and Kathie, an elementary school teacher. The couple put their two young children to bed, turned on the Food Network for a few minutes, then called it a night. "I've always teased her about her snoring - and she doesn't, but I've always told her that she does - and that night it was unbelievable. It was so loud," Scott said, recalling the night less than a year ago when his 33-year-old wife died on the floor of their bedroom for 18 minutes.

"I elbowed her about two or three times, and I kicked her a couple of times. And nothing. She kept snoring," Scott said. Could she be teasing him? Scott rubbed his knuckles across Kathie's sternum. "People respond to a sternum rub," said Scott, a trained first responder. "When she didn't, I knew something was wrong."

Scott got out of bed and turned on the light. His wife's face was pale. Kathie wasn't snoring. She was gasping for breath. "I got her to the floor because I knew I'd have to do CPR pretty soon," Scott said. "She took one big breath and I thought that's enough time to get me to my house phone for the 911 reversal. In case I couldn't talk, at least I could dial and throw the phone to the floor, and they could track it."

Despite Scott's training in law enforcement, the panic in his voice rose during the 911 call as Kathie stopped breathing. The minutes went by. "Just treat it as you would if you were on the road," the dispatcher told him. "It's different," Scott said. "I know. It's so different. OK? But you know what to do. You've been trained in all of this," the dispatcher reassured him.

Working to calm himself, Scott performed a new type of CPR on his wife. No pausing for mouth-to-mouth. Compressions only. Since 2004, the technique has been utilized throughout Arizona to minimize interruptions in blood flow to a cardiac arrest victim's heart and brain. In the last five years, statewide survival has more than tripled.

"We said it's hard to do a lot worse than 97 percent of the people dying, and so we revamped everything from how we track cardiac arrest, to how we train the public to do CPR and how we train dispatchers to give CPR instruction," said Dr. Ben Bobrow, who oversees emergency services for the Arizona Department of Health. "What we think right now is at the very early stages of cardiac arrest, when someone initially collapses, the really important thing is to just get blood moving though the body, and that's by doing rapid, forceful, uninterrupted compressions."

If Kathie Harden was going to survive, Scott's CPR would need to work for her. Nearly 10 minutes without a heartbeat, she was already technically dead.

"Without blood supply to the brain, to the heart, everything else, you essentially die," said Dr. Lance Becker, who runs the Center for Resuscitation Science at the University of Pennsylvania. "Now we know we can fix many aspects of that. And we can fix it so reliably if we're right there when it happens. Too often, it's somewhere in the streets. Somewhere in their office. Somewhere in their home. Somewhere at the train station. And too often, it takes rescuers time to be there. And what we know happens is in that period of time, that event that would be very easy to fix if I were there in the first 60 seconds, is impossible to fix in 60 minutes. The question is where in that spectrum is the dividing line."

Becker is convinced that death doesn't happen in a moment. It is a gradual process. "Death doesn't happen by accident. That's part of what we're learning about death - there's nothing accidental about it - that at some point there may be an event that triggers it, but after that triggering, lots of the things are programmed. They're very intentional. Those are the things that maybe we can begin to alter," said Becker.

When paramedics arrived at Scott's side, Kathie's pulse was gone. "I was surprised how young she appeared," said Pete Walka, a paramedic based at Flagstaff Medical Center who responded that night. "When a patient is young, you know, we have a better chance. So right away I was thinking we have a chance to save this person." As medics attached EKG pads to Kathie's chest to prepare to shock her heart, Scott fled into the living room.

"I didn't want to hear what they were going to do," he said. "They hooked up the heart monitor and the defibrillator. And that defibrillator was so loud. And it talks, you know. And it said, 'Not reading a heartbeat,' and then you hear the tone. So, I knew there was no heartbeat. And then it kept shocking. And it kept shocking. I could hear it. I was sitting in here, and I could hear it all the way out here."

Kathie received numerous shocks and multiple infusions of adrenaline before the paramedics finally restored her heartbeat. "Getting the pulse back is critical. We want to do that," Walka said. "But, you know, we need to get her to the hospital." Walka and his team rushed Kathie to Flagstaff Medical Center's emergency room.

"Her eyes weren't tracking. She did have a heartbeat, but I could tell also that neurologically she wasn't responding to us," said Dr. Carrie Burns, the physician who first evaluated Kathie in the hospital. Doctors sedated Kathie to relax her body. Had something happened to her that they could address and take care of immediately? Did an aneurysm burst in her head? Did a blood clot go through her lung and into her heart?

"She was a healthy woman with no known past medical history. Not on any medications. And from the history you get from the medics, and then when her husband came, it was a real mystery why this lady had an arrest," said Burns. Test results ruled out a number of issues, but doctors still couldn't figure out why Kathie's heart had stopped. For now, whatever had killed her for those 18 minutes remained unknown.

Hoping to prevent brain damage, doctors used a specialized blanket to cool Kathie's body to 91.4 degrees Fahrenheit, a process called therapeutic hypothermia. "Within an hour and a half that she arrived in ICU, we were already starting to see some improvement in neurologic exam, so that's always very encouraging," said Dr. Michael Reidy, who monitored Kathie's recovery in the intensive care unit.

Doctors kept Kathie cool overnight and throughout the next day, providing Scott updates on his wife's condition. "I was worried about him," said Reidy. "He's a strong silent type, and he had done exactly the right thing, but he clearly was terrified at losing his beloved wife."

Scott's fear never manifested. "I made the call to shut off the cooling blanket because it was clear to me that she was going to be OK," said Reidy. "He was there at the bedside, and he got to smile as we watched her wake up."

Eighteen hours after her heart stopped, Kathie Harden was back from the dead. "You never go to the doctor's office, and expect them to tell you, 'You were dead, and medical miracles happen, and you are now alive,' " Kathie said, still in awe over the events that almost took her life.

Electrical tests on Kathie's heart solved the mystery. "Basically what they're saying is, I caught a virus similar to the flu," Kathie said. "It just kind of attached itself to my heart and deteriorated it until the left side just couldn't work anymore. And the right side compensated as long as it could, and just kind of tired out."

Today, Kathie has an automatic implantable defibrillator and a pacemaker inside her chest to protect her against another sudden, abnormal heart beat. "There was no way to know my heart was sick," Kathie said, tears welling in her eyes. "I worry what my kids would do if I weren't here. Scott would play the mom role but it's not the same as having your mom. And then we worry about if it's something hereditary. Should we have our kids in for MRIs to make sure? Should Scott go in to have his checked? It's just crazy that a muscle in your body that has to be working in order to give you life, I have no idea if it's really working or not, and that's pretty scary."

Although Kathie is forever grateful to Scott, and to everyone who helped save her life that night, her emotions are still very much on the surface. Her reversal from death has shaken the couple's bond.

"You think it would be, 'Oh, you know, life is great,' you know, but it's been traumatic as a family," Kathie said. "I'm trying to deal with it the way that I think I should be, and he's trying to deal with it in a different realm. And it's hard to see eye to eye on those kinds of things. And it's hard to expect the other person to understand where you're coming from. So I don't think it's what everybody thinks it might be. I think a traumatic experience like this is hard to get through for husband and wife."

In August, Kathie returned to her classroom. She's teaching the third grade. On the night she died and was brought back to life, her own two children slept through the chaos. "I'm just hoping that I can be here a long time for my kids," Kathie said. "I am back to working full time, so that's really powerful for me and motivating. I don't know if I'll ever be able to put it behind me."

Source: CNN

Click here or call 305-284-LIFE(5433) for information regarding CRP classes at the Herbert Wellness Center.