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  What's Happening?
   
 

Summer Studio Cycling and Yoga Passes Prorated
Studio Cycling and Yoga semester passes are now prorated to $30 for student members and $42 for non-student members. Semester passes allow unlimited access to scheduled classes through August 25, 2009. Visit the Wellness Suite, Monday – Friday, 8:30 a.m. – 8 p.m., to purchase your passes.

Summer Golf League
The staff at the Herbert Wellness Center is hosting a summer golf league at the Biltmore golf course. Participants will tee off every Thursday at 4 p.m. The cost is $23 per round and the deadline to register is the Monday before Thursday play. You can play as many times as you like—every week or just one! To sign up, go to room 210 of the Herbert Wellness Center located on the Coral Gables campus. If you have any questions, call Tom Soria at 305-284-8518 or send an e-mail to tsoria@miami.edu.

Instructional Programs Registration
The second session of Instructional Program registration is going on now.  Sign up for classes such as Salsa, swim, Tai Chi, belly dance, tennis, and Pilates at the  Wellness Suite, 8:30 a.m. – 8 p.m. Monday –Friday, now through Friday July 17.  If you would like to try a class before purchasing the entire session you can attend the first scheduled class for free. Fees vary according to class and the schedule is available online at www.miami.edu/wellness/fitnessprograms.  

New to the IP Schedule - KickFit!
KickFit will explore different facets of muscular and cardiovascular endurance, balance, flexibility, and personal defense using TaeKwonDo. It will not be a traditional TaeKwonDo class - no belting, uniforms, or contact sparring; instead an energetic and fun environment where people intending to improve personal health can train.  Classes are Mondays & Wednesdays, 4:15 p.m. - 5:15 p.m., July 13 – August 19.  Sign up in the Wellness Suite before Friday, July 17.

Meditation Workshops
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. Call the Wellness Suite at 305-284-LIFE(5433) to register.

  • "Take a Meditation Break" - Friday, July 17, 12:45 p.m. - 1:30 p.m., Conference Room
  • "Learn to Meditate" - Tuesday, July 21, 7:30 p.m. - 9 p.m., Classroom 2

10% Discount on Massages
During the summer, the Herbert Wellness Center is offering a 10% discount on the non-student rate for a 50-minute massage. Three licensed massage therapists (one male and two female) are available weekdays for appointments in the morning, afternoon, and evening. To schedule an appointment, visit or call the Wellness Suite at 305-284-LIFE (5433).

Children Home from College?
If you have children home from college and they meet the eligibility requirements for a dependent, then consider adding them to your membership. They can join for a month, two months, etc. To learn more, contact the membership office at 305-284-8540.

   
 
  Tips for a Healthier
 

Health-E Tidbit: Feast on Fiber
Most everyone these days is trying to increase the amount of fiber they eat. if you find it difficult to get enough fiber, try these five easy ways to get what you need:

  1. Get whole grains from breakfast cereals. Or if you can't seem to do that, try corn tortillas, brown rice, whole-wheat pasta, or bulgur wheat at lunch or dinner.
  2. Eat strawberries, raspberries, blackberries, and other fruits with seeds.
  3. Eat vegetables that have edible stems, such as broccoli.
  4. When possible, eat the skins of potatoes or other vegetables.
  5. Always eat whole-wheat and other whole-grain breads.

Follow these five easy pieces of advice, and you'll get the fiber you need. . 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 squat and twists?

 
 

Step 1
Step 2
 
 

 

 

The squat and twist is a variation of the standard squat. This modification provides an additional emphasis to muscles of the core while also targeting the lower body.

Step 1: Start with legs hip or shoulder-width apart. Contract the abs and keep them tight as you bend the knees and slowly lower down into the squat position. Remember to keep the knees behind the toes while squatting.

Step 2: As you come out of the squat, rotate to the right by engaging the muscles of the lower back and core. As you twist your abdomen keep your feet firmly planted on the floor and facing forward.

Step 3: Repeat and rotate in the opposite direction.

 

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

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Q: Should I drink sports drinks when I exercise?

A: Water is usually the best fluid for your body. However, if you exercise for longer than an hour or in the heat you may need to replace the carbohydrates used to fuel exercise and the electrolytes lost in sweat. Drinking sports drinks that contain carbohydrates and electrolytes is a great way to hydrate during these times. The additional nutrients will often stave off the initial feelings of fatigue. If you are working out for less than an hour, water and a well-balanced meal after your workout will replace the fluid and energy that your body used while exercising. New lower-calorie sports drinks such as Gatorade G2 ®, Propel ®, Vitamin Water 10 ®, and Powerade Zero ® provide electrolytes, but they are either low in carbohydrates or have no carbohydrates in them, so they are best suited for shorter, less intense workouts.

 
 

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.

 
 

The increase in overweight and obese individuals has resulted in a concurrent increase in type 2 diabetes. Type 2 diabetes occurs when insulin becomes resistant and is unable to efficiently transport glucose into the body’s cells for energy. It is well established that high-fiber, low-sugar diets as well as regular exercise can prevent or slow the development of type 2 diabetes. However, recent recommendations by the American Heart Association encourage the addition of resistance training (aka weight training) to a regular cardiovascular exercise plan to reduce the development of type 2 diabetes. It makes sense! Resistance training relies on glucose as its primary energy source for muscle contraction. This results in insulin becoming more effective in transporting the glucose into the muscle cell.  Furthermore, as muscles increase in size they are able to store more glucose which may result in lower blood sugar levels. When blood sugar levels decrease, the body produces less insulin which improves insulin sensitivity. A combination of cardiovascular exercise (to burn calories) and resistance training (to improve glucose utilization) is the ultimate combo to reduce diabetes risk.

 
 

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.

Doggone Fit: Your Pet Could Be Your Best Workout Friend
Unlike first kids Malia and Sasha, my brother and I never convinced our parents to let us adopt a dog. My dad said he was allergic, while my mom came up with a more creative excuse: ''We don't believe in species subjugation.'' Actually, they didn't believe in picking up poop. Here's a new, foolproof tactic for kids pleading for a Portuguese water pup: tell your parents it could help them lose weight.

Then hand over a copy of The Dog Diet: What My Dog Taught Me About Shedding Pounds, Licking Stress and Getting a New Leash on Life. The author, Patti Lawson, found herself quite by chance saddled with a pooch; she then discovered, just as unexpectedly, that her new roommate was shrinking her waistline - by stealing her snacks, providing the comfort she used to look for in pints of ice cream, and forcing her to wake up before dawn for walks. ''She wanted to be so active, and it became much more fun,'' says Lawson, who quickly discovered that exercise with her furry personal trainer could be its own reward. ``And she never begged me to stop for a latte, like my girlfriends.''

Jessica Berger Gross shares a similar experience in enLIGHTened: How I Lost 40 Pounds with a Yoga Mat, Fresh Pineapples and a Beagle Pointer. When she and her husband adopted Salem from a shelter, they figured they were signing up for ''love and snuggles,'' not a weight-loss program. But that was before they realized that only an exhausted Salem wouldn't chew up their furniture. ''Living and exercising with a dog teaches you to integrate fitness in a natural way. It's not always about putting gym clothes on,'' Gross says. Instead, she and her husband learned to burn calories by heading to the dog park and exploring hiking trails. Now they're walking for an hour a day, and often plan two- or three-hour excursions on weekends, which help improve their attitudes as well as Salem's. ''We become grumpy if we don't get our exercise,'' she adds.

Before you go off and adopt a dog for the fitness benefits, though, remember that unlike a set of stretchy bands, the total tail-wagging package comes with a fair share of slobbering and shedding. If you're like my parents (or apartment-dwelling me), that might sound a little, well, ruff. And there are other ways to dabble in dog time. For example, in Washington, D.C. every other Saturday morning, volunteers for the Humane Society gather to give the friskiest residents of their two shelters a workout. Kevin Simpson, director of animal training and behavior for WHS, has dubbed the year-old group the People & Animal Cardio Klub, or PACK. (Because pack animals run together.)

''People love it because they're helping out and getting exercise,'' he says. The cooped-up canines get an even better deal: They're socializing and blowing off steam, which means they'll be better behaved and, thus, more adoptable. Watching the group meet up a few weeks ago for a jog in Rock Creek Park, I realized it really is true what they say about runners coming in all shapes and sizes - including seven-pound, four-legged balls of fluff.

Because some of them can seriously dash, and because volunteer Josh Kaplan, 28, never knows whose leash he'll be holding, he puts in extra gym time to prep for PACK outings. ''If I don't do the treadmill, I can't do the four miles,'' he says. ``I don't want to keep the dog from getting exercise. So this gives me motivation.''

Simpson recognizes that PACK could stand to branch out a bit as well. His black Lab never minds joining him on jogs, but she also digs in-line skating and biking, which are possible future activities for the group. Perhaps such varied workouts would also be wise for the first family? If the Obamas want to prevent Bo from tearing up the Lincoln Bedroom, they'd better get moving.

Source: The Miami Herald