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  What's Happening?
   
 

Play Golf for a Good Cause
The graduate student organization S.P.O.R.T. (Sport Professional’s Organization for Research and Training) is holding its 4th Annual Golf Classic on Friday, April 17, at the Palmetto Golf Course. The cost is $65 if you register before the event, $70 on the day of the event. Proceeds from the tournament will go to the Dan Marino Foundation. For more information or to register online, visit the UM S.P.O.R.T. website.

Herbert Wellness Center Offers New Innovative Classes
The Herbert Wellness Center added two new classes to their instructional program, “Be Your Own Personal Trainer” and “Underwater Aquatic Fitness.” The personal training course will teach participants how to develop a personalized workout plan that encompasses cardiovascular and resistance training, equipment safety and set-up, and flexibility. The underwater aquatic fitness class utilizes drag resistance to develop speed, power, and endurance while minimizing stress on your joints. You do not have to be a member to register for any of the instructional classes at the Herbert Wellness Center. Classes begin the first week of April. For more information or to register, please call the Wellness Suite at 305-284-LIFE (5433).

Participate in the Miami Corporate Run
Join Sebastian the Ibis as he attempts to complete his tenth consecutive Corporate Run/Walk. The 5K (3.1 miles) event will take place on Thursday, April 30 beginning at 6:45 p.m. at Bayfront Park in downtown Miami. Information regarding the event and the runner’s release form are on the Web site. (Note: Please read all the information carefully as there are important changes to this year’s event.) Rally coworkers, family, and friends, and support the Leukemia and Lymphoma Society. The deadline to receive the discounted, early entry fee of $25 is Monday, April 6. For more information, e-mail Leo Ramos (Miller School of Medicine employees) or Angie Ramos (Coral Gables and Rosenstiel campus employees). You may also call 305-284-LIFE (5433).

"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:

       
   

Take a Meditation Break
Friday, April 3, 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.

Heartsaver CPR
Tuesday, April 7, 12 p.m. - 3 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.

Cooking Class - Pizza Night
Wednesday, April 8, 6:30 - 8:30 p.m., Instructional Kitchen. Chef Lori is tossing around some dough at the Herbert Wellness Center instructional kitchen. Pizza, a favorite food of young and old alike, can be prepared in ways you never imagined. Barbecued chicken and pepper pizza with ginger BBQ sauce (southwestern flair), roasted acorn squash and gorgonzola pizza (gourmet veggie), and dessert pizza with raspberry sauce are on the menu. Bring a container for leftovers! Cost (including recipes, cooking demonstrations, and food tasting) is $25 for UM students, $30 for Wellness Center members, and $35 for non-members.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Thursday, April 9, 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.

Family and Friends CPR
Thursday, April 16, 1 p.m. - 3 p.m., Classroom 2. The Family & Friends CPR program teaches you how to perform CPR on 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).

 
   
 

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

  • April 5 : Admissions Open House at 8 a.m.
  • April 7: Flight of the Concords Concert at 7:30 p.m.
  • April 8-22: Load in for Latin Billboard Award Show
  • April 23: Latin Billboard Award Show at 8 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 a Healthy Shopper
Nutrition experts and consumer advocates recommend that you follow these six tips to be a healthy shopper:

  1. Plan your meals before you go shopping.
  2. Write down what you need and take the list with you to the store.
  3. Eat before you go to the supermarket. If you're hungry, you may not be able to resist fat-laden goodies.
  4. Avoid aisles that are loaded with soft drinks, high-fat potato chips, candy, cake, and ice cream.
  5. Stick to the aisles that contain fresh fruits and vegetables, whole grains, beans, and other ingredients on your list.
  6. Be careful! Every smart consumer knows that the supermarkets place tempting items - which are not good for you - around the cash registers to seduce you while you wait in line.

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 alternating crunches?
 
       
   
Step 1
Step 2
 
 
 

 

 

 

This is a core exercise that targets the abdominals and obliques

Step 1: Lay on a mat or flat surface with your head relaxed against the top of the mat, knees bent, and feet placed on the bottom of the mat.

Step 2: Place your fingers on the sides of your head. Try to bring your right elbow to your left knee while simultaneously pulling the knee towards the elbow . This will require you to rotate your torso and pull your body diagonally aligning your right upper body with your left lower body. You will feel your right oblique muscles pulling you up. Remember to only use your arm as a guide - you want to use your abdominals and not your upper body strength to lift you up.

Step 3: Bring your body back down to the neutral position. Reverse the movement you just made, rotate your torso, and return to your original position.

Progression: To make this exercise more difficult do not allow your feet to touch the ground (as shown in the picture).

 
 

    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’m trying to lose weight and I’ve been very consistent with exercise but I haven’t noticed any difference. I know diet is important but I feel like I already eat healthy. Do you have any tips to help me lose weight?

A: According to a study done at Cornell University, people estimate that they make an average of 15 food decisions per day when that number is really 200 or more. Being mindful of the food decisions you make throughout the day can greatly affect the total number of calories you consume. Here are some tips to help you make more conscious decisions about your meals and snacks:

  1. Use smaller plates and bowls . Doing this can decrease the calories you consume in a meal by up to 60%.
  2. Serve yourself first. Avoid eating directly from the package your food comes in so you can measure how much you consume.
  3. Enjoy your food. Chew each bite slowly and set your fork or spoon down after each bite.
  4. Choose the best 2 out of 3 when it comes to appetizers, a drink, and dessert.
  5. Use the half-and-half rule. Fill half your plate with vegetables and the other half with protein and starch.
  6. Eat your comfort food, just do so in moderation and in small portions to avoid binging.
 
 
 

 

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.

 
   
   

 

Incorporating more steps into your daily life is a great way to increase physical activity and the amount of calories you burn on a daily basis.  The current national guidelines of "30 minutes of moderate activity" is equivalent to about 150 calories or 3,000 steps above and beyond your normal step count. Quantifying these extra steps is easy; just use a pedometer. However, there is still question as to what pace is considered "moderate activity."  A recent study published in the American Journal of Preventive Medicine answered that question. This study showed that walking at a pace of 100 steps per minute on a level surface is sufficient to meet the moderate intensity recommendation. When walking on an incline or uphill, the pace may be slightly lower to achieve the same intensity.  Regardless, this recommendation allows us not only to quantify the amount of activity but also the intensity (3,000 steps at 100 step per minute should take 30 minutes). Do you need help tracking 100 steps per minute? Well, the authors of the study indicated that this pace is equivalent to the beat of the Bee Gee's hit Stayin' Alive. I hope you like disco!
 
 
 

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.

Breakfast of Champions - What Athletes Eat
Just what is it that separates a champion athlete from the also-rans? Natural talent, hard work and determination are all essential, but athletes and coaches are becoming increasingly aware of the crucial role diet plays in sporting success.

Dr Samantha Stear is the lead nutritionist at the English Institute of Sport (EIS) and helped make the Beijing Olympics Britain's most successful games for a century. "A good diet isn't going to turn a mediocre athlete into a champion, but a champion eating a bad diet may just miss out," she told CNN.

Training is the key to improving athletic performance, and the right diet is the key to sustaining a punishing training regime. Your body uses glycogen stored in the muscles to provide the energy needed for exercise, and the body makes that glycogen by breaking down the carbohydrates you eat. So carbohydrates are the vital fuel needed for training, and the more training an athlete does, the more fuel they need.

Sprinters will often train for just an hour a day, whereas an endurance athlete will train for three hours or more. To sustain that level of training, sprinters need to eat around 5g of carbs per kg of body weight every day, whereas endurance athletes need at least 7g per kg.

For Jamaican sprint sensation Usain Bolt, that means consuming some 450g of carbs a day, whereas, Ethiopian distance demon Haile Gebrselassie would need at least 380g. Despite doing less training, Bolt would have to eat more carbs simply because he weighs more.

So what's the fuel of choice for these elite athletes? "In general, endurance athletes are better about getting a variety of carbs, just because they have to eat so many they get bored. They're good at mixing up pasta, rice and potatoes," says Stear. Because "strength-and-speed" athletes do less training than endurance athletes, they have to watch their weight. Stear says sprinters often favor low glycemic-index carbs to help them keep their weight in check.

Carb consumption becomes crucial when athletes are training more than once a day. Stear says it's essential that athletes refuel between training sessions, otherwise they risk fatigue, which can weaken their immune system and make injury more likely.

She also stresses the importance of refueling immediately after training, when the body restocks glycogen at a higher rate. When it comes to this kind of rapid refueling, athletes load up on high glycemic-index carbs, which the body can better convert to glycogen -- and then to energy.

But man cannot live by bread alone. Protein is needed for building and repairing muscle and is essential in the diet of athletes and non-athletes alike. Surprisingly, the protein recommendations for elite athletes are much the same as for regular folks. A confirmed couch potato needs about 0.75g of protein per kg of body weight per day, while someone doing regular activity - about an hour a day - needs some 1.2g/kg. Endurance athletes need about 1.3g/kg and strength and speed athletes, with their extra muscle volume, need about 1.5g/kg.

Even once the competition has begun, nutrition has a role in keeping the body working at its best. In endurance events, from distance running to tennis, the main danger for an athlete is dehydration. "In a marathon the runners need to refuel and rehydrate and one of the best ways of doing that is with a sports drink. They provide carbs for fuel and there's salt in there to help with electrolyte loss and help with the absorption of the water," says Stear.

As well as eating the right food, athletes use a host of ergogenic aids to maximize performance. For example, some athletes use buffers such as sodium bicarbonate and sodium citrate to neutralize the lactic acid that builds up in the blood during exercise, fending off fatigue, while others choose to have a caffeine boost on race day. Stear says the EIS uses over 100 ergogenic aids to aid performance, as well as giving athletes assorted anti-oxidants, fish oils and amino acids to boost their immune system.

Diet is a serious business at the EIS, which employs 18 nutritionists. Although performance nutrition was only brought in to the set up in 2005, it has clearly had an impact on British sport. At the 2004 Olympic Games Britain won nine golds - at the 2008 games team GB won 19.

While nutrition alone cannot take the credit for that remarkable improvement, when London hosts the Olympic Games in 2012, the competitors will be all too aware the right diet could be the difference between gold and silver

Source: CNN