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Josh Cantor, Exercise Physiology major and Herbert Wellness Center employee, presented his research project at the Citizens Board Creativity Forum last week.
  What's Happening?

It's National Student Employee Appreciation Week!
This week is National Student Employee Appreciation Week. The Herbert Wellness Center employs more than 320 students and will hold events throughout the week to recognize them for their continued hard work. Take a minute this week to thank the student employees around your Wellness Center who help us run such a great facility!

"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:


Wellness Education Workshop: Quick and Easy Cooking
Tuesday, April 21, 12 p.m. - 1 p.m., Instructional Kitchen. Join the wellness staff for a quick and easy lunch-time cooking demonstration. We'll cook up something tasty and healthy that's so simple to make you'll be wondering why you ever settled for fake, Frankenfoods that come out of drive thru land...Rachael Ray, eat your heart out! Note: we eat what we make! Classes are free and space is limited, so reserve your place today!

Vegetarian Cooking Class - Cinco de Mayo: Veggie Style
Wednesday, April 22, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. We will begin the evening by preparing Roasted Vegetable Enchiladas. Confetti Cornbread pays its respect to the Mexican flag by including red pepper and jalapenos. You may find dessert, Boca Negra Chocolate Chipotle Cakes with Sweet Tomatillo Sauce, odd until you recall that tomatillos are really a fruit and historically, chili peppers have been used in chocolate dishes in the Mayan culture. Cost is $25 for UM students, $30 for Wellness Center members, and $35 for non-members.

2-Part Meditation Workshop
Thursday, April 23 (Part I) and Thursday, April 30 (Part II), 6:30 p.m. - 8 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
Friday, April 24, 1 p.m. - 4 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.

Get Into Exam Mode: How to be in Tip-Top Shape for Maximum Performance During Finals
Monday, April 27, 6 p.m. - 7 p.m., Classroom 2. Finals should be labeled as extreme sports with all the grueling hours spent in preparation and endurance needed for exam time. We'll identify what you can do to maximize success at finals time and develop strategies to help you make the grade!

Cooking Class - Pizza Night (RESCHEDULED DATE)
Wednesday, April 29, 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.


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

  • April 8 - 22: Latin Billboard Awards Load-In
  • April 23: Latin Billboard Awards Show (PARKING WILL BE VERY LIMITED FOR THIS EVENT)
  • April 25: Latin Concert at 7 p.m.
  • April 26: Career Pathway Expo at 10 a.m.
  • April 28: UM Ring Ceremony at 5 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: Accentuate the Positive
Focusing on positive events that have occurred throughout the day can increase your health and even protect you from disease. Sometimes it's hard to do that. Family problems, trouble at work, and other daily hassles can color and cloud your day. But scientific research has shown that positive emotions produce positive biochemical responses in your body. And these complex biochemical processes play an important part in how you feel. So when you get home each day, sit back and think of all the things that went right. Event better, get a pen and paper and write down the positive events of the day. This simple action can reduce a great deal of stress, offset the effects of the day's negative events, and give you something that everybody needs: perspective. 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 dumbbell curls to presses?


Step 1
Step 2
Step 3



This exercise targets the shoulders and biceps.

Step 1: Stand with your feet hip width apart or in a staggered stance, holding the dumbbells at your side with a neutral grip.

Step 2: Curl the dumbbells up to shoulder level.

Step 3: Proceed into a shoulder press.

Step 4: Return to starting position and repeat.

Form tip: Keep your abs tight throughout the movement.


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


Q: How much improvement in aerobic capacity can a person typically expect to experience?

A: VO2 max, or maximal oxygen uptake, is considered to be the best indicator of aerobic fitness, since it involves the optimal ability of three major systems (pulmonary, cardiovascular, and muscular) of your body to take in, transport, and utilize oxygen. The amount of improvement in maximal oxygen uptake that can be expected from training is very individualized and is inversely related to each individual's level of fitness.

Typically the more fit an individual is, the smaller the degree of improvement in VO2 max associated with training. However, untrained individuals can experience significant improvements fairly quickly. For example, someone untrained may experience approximately a 25 percent increase in VO2 max after eight to 12 weeks of conditioning. A trained individual may experience only a five percent improvement over the same period of time.


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.


Regular exercise induces many physiological changes that result in improved health, increased strength and fitness. But did you ever consider that exercise improves overall quality of life? Quality of life is an individual’s satisfaction with his or her life and general sense of well-being. A recent study showed that women who started exercising said they had a lot more energy and were in better moods than when they were inactive. The study, published in Archives of Internal Medicine, assessed the participants’ perceptions about factors that impact quality of life at the beginning and end of the study.  The findings showed that the more exercise the participants did, the better they felt. As little as 10 minutes of exercise a day provided quality-of-life benefits. Some of these benefits included improvements to agility, energy, overall health, mental health, emotional well-being, and functioning in social situations.


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.

Stress-Proof Your Psyche
There's way too much negative news these days, and we're not about to add to it by belaboring what the stress it causes does to you. You're the one who's stressed. You know what it does. Instead we're going to tell you how to beat it:

  1. Exercise: It dampens stress hormones like adrenaline and cortisol, stimulates feel-good neurotransmitters called endorphins. It eases depression. In time, it can produce a runner's high or a Zen-like, what-me-worry? state in which your intellect and internal dialogue are silent.
  2. Positive Thinking: Self-talk is the endless stream of thoughts that runs through your head every day. It's easy to slip into negative self-talk, finding fault in everything you do, catastrophisizing, and automatically assuming the worst. You can learn to recognize these thoughts and replace them with more positive ones. A trained counselor can help.
  3. Hypnosis: It's the induction of a deeply relaxed state with increased suggestibility and suspension of critical faculties. Therapists then give patients therapeutic suggestions on how to relax.
  4. Massage: It relaxes stress-contracted muscles, increasing blood flow to the heart, helping it beat more slowly. But avoid it if you have uncontrolled high blood pressure or cancer.
  5. Tai Chi: it translates as something like achieving the ultimate ability to experience the vital life force called "chi." Its a slow, graceful series of gentle movements and postures, often directed by a leader, relaxing you through a greater connection of your body and mind. And it makes you agile.
  6. Yoga: It uses postures, breath control, and meditation to seek a union of body, mind, and spirit. It's less about building fitness than achieving suppleness. Its controlled breathing and meditation reduce stress. It's no flash-in-the-pan; people in India have done it since 5,000 B.C.
  7. Laughter: No joke. A good guffaw aids your digestion, stimulates your circulation, increases your feel-good endorphins, and perks up your immune system, says the Mayo Clinic. So visit a comedy show or just buy a book of knock-knock jokes.
  8. Music: Studies say music with a strong beat stimulates the brain and promotes alertness; slower music encourages calmer, more meditative states. So slap on that iPod and bliss out.
  9. Meditation: It fights stress by cultivating "mindfulness," the quality of being fully engaged in the present moment without worrying about the future or the past. Techniques include deep breathing, repeating a mantra, or focusing attention on various parts of your body. It can be spiritual or not
  10. Biofeedback: A sophisticated way to learn coping mechanisms. A therapist attaches a thermistor to your hand or foot to measure skin temperature, which becomes cooler during stress because blood vessels constrict. You then practice muscle relaxation, breathing exercises, or meditation, measuring your success through warm hands.
  11. Make a Friend: A friend is someone you can vent to without feeling inappropriate. A number of friends becomes a support group. It keeps you from feeling isolated and lonely, says WebMD. With a friend, you're only a twitter away from the comfort of shared experience.
  12. Acupuncture: Western scientists can't figure out how a few tiny pins around the ear can work to ease anxiety, but increasingly they agree it does. The Chinese have known for centuries.
  13. Get Going: Go dancing, play with silly putty, doodle, garden, play golf, take up bridge, go fishing, learn Japanese, play the accordion, guy a Jet Ski, look into taxidermy, collect stamps, make collages, learn to knit. Come to think of it, most of these suggestions center on one thing...distraction. So, get distracted.
  Source: Miami Herald