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  What's Happening?
   
 

Yoga and Studio Cycling Semester Passes Prorated
Fall 2009 semester passes for studio cycling and yoga have been prorated to $30 for student members and $48 for non-student members. Semester passes allow unlimited access to scheduled classes through January 18, 2010. Visit the Wellness Suite to purchase your pass or call 305-284-LIFE(5433) for more information.

Save the Date for Corporate Run
The Corporate Run is Back! Mark your calendars now for the 2010 Mercedes Benz Corporate Run on Thursday, April 29 at 6:45 p.m. at Bayfront Park. The University of Miami will host a tent with post-race refreshments, raffle prizes, and a special appearance by Sebastian the Ibis. "As we continue to promote health and wellness at our university and UHealth, the Corporate Run is a great way for us to engage in healthy exercise in a fun and exciting atmosphere. I encourage everyone to participate. Let's build another strong UM team for 2010." - Dean Pascal J. Goldschmidt, M.D. This event is also open to UM Alumni!

A Special Memorial for Alumnus Ken Elmo
At the start of Homecoming Weekend on Friday, November 6, a special memorial service was held on the Patti and Allan Herbert Love Bridge in front of the Herbert Wellness Center. Shawn Elliott, Glenn Rubin, and Mitch Toland gathered to celebrate their 25 year college reunion as well as the life and memory of Ken Elmo. Ken was only 44 years old when he lost his battle with colon cancer three years ago. Shawn, Glenn, Mitch, and Ken were roommates and close friends throughout their four years at UM. A brick in Ken’s memory has been installed on the Patti and Allan Herbert Love Bridge. Shawn, who described the foursome as the original Entourage, said, “Ken – we love you to death. It was an incredible four years here at the University. We’re back and we’re here to celebrate on behalf of Kenny Elmo.”

   
 
 
Ken Elmo
   
 

 

Dylan Toland, Zach Elliott, Mitch Toland, Shawn Elliott, and Glenn Rubin

   
 

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:

   
   

Vegetarian Cooking Class - Autumn Fare
Wednesday, November 18, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Featured recipes include Sweet Potato Chowder with Feta, Vegan Pumpkin Risotto, and Holiday Stuffing Balls with Gravy. Cost (including demonstration, recipes, and food tasting): student members - $25, non-student members - $30, and non-members - $35.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Thursday, November 19, 4 p.m. - 8:30 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:

  • November 14: Men's Basketball vs. NC Central at 4 p.m..
  • November 16: Men's Basketball vs. Nova Southeastern at 7:30 p.m.
  • November 18: Women's Basketball vs. Bethune Cookman at 7 p.m.
  • November 20: BankUnited Center event at 8 p.m.
  • November 24: Women's Basketball vs. Houston at 12 p.m.
  • November 25: Men's Basketball vs. Florida Gulf Coast at 7:30 p.m.

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: Go Where You've Never Gone Before
Several native New Yorkers have never been to the Empire State Building, the Statue of Liberty, or Coney Island. And several San Franciscans have never walked across the Golden Gate Bridge. No matter who you are or where you live, there's someplace you have promised yourself you'd go...someday. Make that someday today. Be spontaneous. Go yourself or pack your spouse and kids in the car and head out. Visit a nearby lake, a park, a museum, or just the old neighborhood you grew up in. Whatever the place, go there and enjoy the experience. Being spontaneous adds to the pleasure of being alive. And it stimulates your body to produce chemicals that keep you healthy and vigorous. Go where you've never gone before - and enjoy the journey!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 scaption?

 
 

Step 1
Step 2
 
 

 

 

This exercise strengthens the muscles of the upper back and core and addresses scapula control. People with “upper crossed” posture i.e. shoulders that round forward in addition to a forward head lean may benefit from this exercise.

Step 1: Begin standing with your legs shoulder width apart with moderate to light weight in your hands.

Step 2: Raise your arms keeping thumbs up at a 45-degree angle. Try to keep your head in line with your spine, avoid jutting your head out.

Step 3: Slowly lower your arms back down to your sides 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: What's a BOSU? I have seen this piece of equipment in the Jumpstart Your Routine section, but I've never seen it at the Wellness Center before. How does it work compared to a stability ball? How long has it been in use? Where can I buy one?

A: The BOSU is essentially half of a stability ball on a flat rubber platform. The BOSU, which stands for both sides utilized, was created in 2000 and has quickly infiltrated most fitness centers. There are two available for use in the fitness room - located in the stretching area at the bottom of the stand that holds the stability balls. Additionally, they are often used in the group exercise classes offered at the Herbert Wellness Center. If you would like to purchase one for your home they can found at any sporting goods store.

The BOSU can be used two different ways, either on the dome side or the flat side, making it both more and less stable than the stability ball. Let’s start with the dome side. There are numerous exercises that can be done either sitting on the dome side of the BOSU or on a stability ball. When performing these types of exercises, the stability ball will be much less stable that the BOSU since there is not the same large base of support. Exercises can also be performed standing on the dome side of the BOSU, which would be next to impossible to perform on the stability ball. The instability of the surface of the BOSU is designed to promote the use of the stabilizer muscles that otherwise wouldn’t be activated if performing the same exercises on the ground. Advance exercisers can flip the BOSU over on to the dome side and perform exercises either sitting or standing on the flat side of the BOSU. Exercises will be far more difficult to perform on the flat side than the dome side. It may be best to transition from the dome side of the BOSU to the stability ball or other forms of stability training before trying exercises on the flat side of the BOSU.

As seen in many of the Jumpstart Your Routine exercises, the BOSU can be used for core workouts, balance training, or simply as an alternate platform on which to perform your usual exercises.

 
 

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.

 
   

Did you know that individuals who have an unchallenging job with little control are more likely to be a couch potato during their leisure time. A new study published in Occupational and Environmental Medicine investigated how working in "passive jobs" - where the worker has little stress and little control - affected leisure time activity. Over a five-year period, the study participants were categorized at three different time points based on how passive their jobs were and their amount of leisure-time physical activity. Job passivity didn't influence how active women were outside work; however, men who were in passive jobs at all three time points were 16 percent more likely to have low levels of leisure time physical activity than men who had never worked in a passive job. Given the health risks of a sedentary lifestyle, interventions that reduce dull, demotivating, and unchallenging jobs may be worthy of consideration.

 
 

 

 
 

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.

Does Corn Make You Fat?
What would go through your head if someone set a nice cob of sweet yellow corn in front of you? Lately it seems people are more reluctant than eager to take a bite. In fact, I’m hearing more people say they’re avoiding corn altogether because they think it will lead to weight gain.

Some are connecting corn (fresh, canned, or frozen) to the bad press surrounding high-fructose corn syrup. Others have seen documentaries like King Corn or Food, Inc. (or read other stories about the damage corn can do to cows) and are banishing corn from their humans diets.

But my diet is heading in the opposite direction. After attending the Make Half Your Grains Whole! conference earlier this year, I’ve put corn back on the menu. This week, I wanted the truth about this veggie, so I did a little digging and had Marisa Moore, a registered dietitian in Georgia and a spokesperson for the American Dietetic Association, break down the chatter about corn. Here’s the good, the bad, and the bottom line.

The Good: “Corn is a whole-grain product, so you can include it in a healthy diet,” Moore says. “The goal is to get half your grains from a whole-grain source, so if you include corn, have half a cup. It also provides vitamin C and fiber.” And the Whole Grains Council points to research showing that corn has more antioxidants than any other grain. To get all of the good stuff, though, you have to read labels to be sure you’re getting whole-grain corn. “People love grits, but grits are not usually whole grain.” (There are a few sources of whole-corn grits, like Anson Mills and McEwen & Sons.) Another one? Popcorn. A study earlier this year showed that people who eat popcorn tend to eat more whole grains. That’s a no-brainer. As is Moore’s advice that deserves repeating: “Practice portion control, especially with buttered popcorn.” The difference between buttered and 97% fat free can be hundreds of calories.

The Not-So-Good: So, does corn make you fat?  Not exactly. Though Moore explains that it has more calories than non-starchy veggies like spinach, she says it’s all about portion control: “You just have to watch the amount you eat. Like anything else.”

Now onto the confusing topic of high fructose corn syrup. Personally, I avoid it, but the most recent studies show it’s not anymore likely to make you fat than any other sweetener. “It’s important to make sure to minimize all the added sugars in your diet,” Moore says. So treat it like any other sweetener, and use it sparingly.

And the Bottom Line: “Sure, corn’s a starchy vegetable, but it’s not necessarily bad for you,” Moore says. She advises people to make room on their plates for corn and a variety of veggies. Corn isn’t my only veggie, nor is it my only whole grain, but it certainly is a favorite.

Source: Health