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Welcome to the first edition of Health-E-Living for the 2009-2010 academic year!

A note from Mr. P, Director

Happy New (School) Year! It is time once again for my annual “state of the Herbert Wellness Center” address. I always enjoy the opportunity to reach out to the readers of Health-E-Living and update them on what is new and exciting at their wellness center.

New Wellness Staff
Allow me to introduce the newest member of the full-time staff; Felipe Lam. Felipe joined us in May as the Manager of Information Systems, replacing Mandy Gad. Felipe is a graduate of UM and a big fan of our indoor pool. Although Felipe’s work is very much “behind the scenes,” his role is extremely important as we prepare to upgrade our building management software and implement more online systems for our programs and services.

Other than Felipe, I am pleased to say the rest of the full-time staff is comprised of veterans. As a matter of fact, for the first time in my career we hired very few new student employees. So the entire wellness team should be able to hit the ground running to better serve you!

New Videos
If you haven’t already done so, please log on to the wellness homepage (www.miami.edu/wellness) and check out our new videos and virtual tour of the facility. You will find three separate videos—a general wellness video, a video of the fitness lab starring our very own Dr. Tony Musto, and Adrianne’s story—a compelling personal story of how one of our members lost over 100 pounds. I think you will enjoy watching them and you might even learn something new about your wellness center!

The 360-degree virtual tour of the Herbert Wellness Center is a fun, interactive way to tour the entire facility without leaving your chair (although I strongly encourage you to get some exercise by walking around our building and seeing the different spaces first-hand!)

New Cooking Equipment
Thanks to the generosity of the Citizens Board we were able to purchase high-end appliances, cookware, and utensils for the instructional kitchen. Chef Lori has cooked up a great series of classes for the fall semester featuring both vegetarian and classic dishes. I strongly encourage you to take one of Lori’s classes—for a nominal fee you get to enjoy a wonderful meal that you can prepare at home! To register, just call the wellness suite at 305-284-5433.

New Classes
Dive on in! The instructional program now includes S.C.U.B.A. lessons! South Florida is known for its beautiful reefs and many underwater wrecks so take advantage of this opportunity and become a certified diver. To learn more about S.C.U.B.A. and other instructional classes, call the wellness suite at 305-284-5433.

Facebook
Social networking seems to be the way to go these days, especially if you want to reach out to students. So sign on to Facebook and become a fan of the Herbert Wellness Center. We’ll keep you informed of everything that’s going on at your wellness center. But don’t forget to read the white boards and bulletin boards around the facility—we still post information the old-fashioned way and I wouldn’t want you to miss out!

In closing, I welcome returning students and the freshmen class of 2013 to the Herbert Wellness Center. To our non-student members, old and new, thank you for supporting the Center. You contribute to our success in so many ways! Let me know how we’re doing by sending an e-mail to nparsons@miami.edu or by filling out a “Hey Norm” card.

Go Canes!

Norm Parsons, Director

Labor Day Schedule
The Herbert Wellness Center will operate a slightly reduced schedule on Labor Day, Monday, September 7. The facility is open from 8 a.m. to 9 p.m. The wellness suite, administrative offices, and juice bar are closed. For more information, call the front desk at 305-284-8500.

Fall Studio Cycling and Yoga Passes
Feeling stressed? Need to burn some extra calories? Fall 2009 studio cycling and yoga passes are now on sale in the Wellness Suite. Semester passes allow unlimited access to scheduled classes through January 18, 2010. Purchase both passes at the same time and receive a 50% discount on one of them. Each semester card is $60 for student members and $96 for non-student members. Visit the Wellness Suite Monday through Friday, 8:30 a.m. - 8 p.m. or call 305-284-LIFE(5433) for more information. One-time passes are also available and will be credited towards your semester pass if purchased within one week. Studio cycling and yoga schedules are available here. UM students - purchase your pass by Friday, September 4 and receive $5 off!

Fall 2009 Instructional Programs
Have fun, exercise, and learn a new skill! Registration for fall 2009 instructional programs begins Tuesday, September 8 and runs through Friday, September 18. Available classes include dance, aquatics, Capoeira, Pilates, tennis, Tai Chi, and more. View course schedules and fees by clicking here. To sign up visit the Wellness Suite Monday through Friday, 8:30 a.m. - 8 p.m. or call 305-285-LIFE(5433). Classes start Saturday, September 19. Space is limited so register now!

Free Studio Cycling in Atrium
Studio cycling will be held in the Atrium Thursday, September 3 through Sunday, September 6 and is free to all members. Availability is first-come, first-served and current studio cycling semester pass holders have priority seating. If this is your first time participating in studio cycling, please arrive 5-10 minutes early so an instructor can introduce you to the class and bike setup. Don't forget to bring a towel and a water bottle! Class schedules can be found here.

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:

   
   

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

  • "Take a Meditation Break": Friday, September 4, 12:45 p.m. - 1:30 p.m., Conference Room.
  • "Learn to Meditate": Monday, September 14, 7:30 p.m. - 9 p.m., Classroom 2.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Friday, September 11, 12 p.m. - 4:30 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.

Cooking Class - Fresh Fish Fiesta
Tuesday, September 8, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Fresh fish is on the menu in this class! Chef Lori is dishing up Cashew Salmon with Apricot Couscous, Fennel Seared Mahi-Mahi with Orange Raita, Grilled Halibut with Pepita-Coriander Butter, and Tandoori Rub. Cost: student members - $25, non-student members - $30, and non-members - $35. Receive a 10% discount when you purchase a three-class series. Classes must be purchased at the same time to receive this discount.

Family and Friends CPR
Wednesday, September 16, 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).

 
   
 

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

  • September 8: Our Lady of Charity Mass at 7 p.m.
  • September 11: Law School Event
  • September 15: Back to School Breakfast
  • September 16: Career Fair

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: Heal Yourself Through Gardening
Grow your own healthy foods or beautiful flowers, and you'll grow healthier, too. Researchers at the University of Delaware have found that people respond to plants in the environment with lowered blood pressure, reductions in heart rate, and relaxation of muscle tension. People actively involved in gardening benefit even more from that activity because gardening keeps them limber and keeps their muscles toned. It does wonders for stress. Anyone can grow healthy foods that will help fight disease. Gardening is the number one outdoor leisure activity in the United States. Maybe you should try it. 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 jumps?

 
 

Step 1
Step 2
Step 3
 
 

 

 

This exercise focuses on the muscles of the legs and core while also improving explosion. This is an advanced exercised only to be performed when one can successfully complete a squat.

Step 1: Start standing with your arms by your shoulders. Squat down to approximately 90-degrees (modify depth of squat to one’s own capabilities)

Step 2: Initiate the movement with an explosive vertical jump, at the same time explosively push your arms overhead

Step 3: Land on toes then heals. 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: I am interested in weight training because I have been told when you lift weights the fat turns into muscle. Is that true?

A:This is a common misconception and it is untrue. Fat and muscle are two distinctly different tissues and one can't be turned into the other. Muscle will always be muscle and fat will always be fat. You can burn fat and build muscle, but a fat cell will never turn into a muscle cell. Body fat is a storage place where our body puts extra energy when we consume more calories per day than we burn. If someone continues to consume more calories than he or she needs, the size of their existing fat cells increases. When we "burn fat" we are actually shrinking the size of our fat cells by using the energy that has been stored there. A similar concept applies to muscle cells. A specified resistance training routine will help increase the size of the muscle cells. Conversely, when one discontinues resistance training/exercise muscular atrophy will result.

With this said I still encourage you to start a resistance training program. Resistance training can help to improve strength, improve bone density, increase speed and power, and also decrease your risk of injury when doing daily activities.

 
 

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.

 
 

Recently, an article in Time magazine raised an important health question: Is exercise really an effective means for weight loss?  Unfortunately, the view of the article was not very supportive of exercise and leads the reader to doubt whether exercise is indeed beneficial for weight loss. I feel obliged to set the record straight for those who have read the article and may have doubt regarding the benefits of exercise.

First, the article in general lacked “physiological” common sense.  Muscle tissue requires calories for energy for physical movement. Since physical movement is responsible for 10-25% of the calories burned each day, the more we move throughout the day, the more calories we burn. Weight loss occurs when caloric expenditure is greater than caloric intake.  Clearly, this can be accomplished by decreasing caloric intake (dieting) and increasing caloric output (moving). Just as spending more money than you make leads to debt, burning more calories than you eat leads to weight loss.  Although dieting alone does result in effective weight loss, the human body’s natural “survival” mechanism will ultimately slow down metabolic rate and decrease muscle mass. Exercise helps off-set this response.

Further, the article claims that exercise produces hunger so uncontrollable that it leads to weight gain. There is little evidence to support this. In fact, a recent study from the University of Pittsburgh proved just the opposite: overweight and obese women didn’t eat any more food after 40 minutes of exercise than they normally would when sedentary. Regardless, if an individual understands the process behind weight loss then it is preposterous to believe that rewarding their workout with extra food would support their efforts.

A vast amount of research has definitively proven that exercise, when combined with a healthy diet, results in both weight loss and maintenance of a healthy weight. The National Weight Control Registry is an ongoing study that records the behaviors responsible for successful weight loss and long-term maintenance. According to this study, 94% of participants reported increasing their physical activity and 90% exercise about an hour per day, mostly walking.

Exercise does require effort, compliance and patience. But when these are combined to make it habitual, the health benefits are beyond substantial. Exercise provides benefits that no single pill or prescription ever could. It treats and prevents numerous chronic conditions, such as heart disease, high blood pressure, type II diabetes, and even depression. Further, regardless of weight loss, regular exercise improves cardiovascular fitness. Although the article quoted one study that suggested body mass index, not cardiovascular fitness, is the best predictor of developing diabetes, there are numerous studies showing that poor cardiovascular fitness is a stronger predictor of disease and all cause death than body mass index (just internet search fitness vs. fatness).

 
 

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.

Healthy Foods to Eat at the Salad Bar
Don't fool yourself into thinking that all salads are healthy. There are many fat traps lurking at the salad bar—you just need to know how to avoid them! With a few simple swap outs, you can build a satisfying salad that won't derail your diet.

Start with a healthy base - A good rule of thumb when picking lettuce: the darker the leaf, the more nutritious. Swap out pale iceberg for vitamin-packed romaine, spinach, or radicchio. Two other nutritional powerhouses are potassium-rich endive and red cabbage, which is loaded with phytonutrients.

Load up on the right veggies - Not all vegetables are created equal. Fill your plate with smart picks: carrots, peas, and broccoli. A colorful mix will provide you with a variety of nutrients. Beware of anything drenched in oil, such as sun-dried tomatoes; instead opt for fresh tomatoes, an excellent source of lycopene.

Pump up protein - Protein is a must-have to keep you satisfied. Just don't reach for anything battered and fried. Stick with lean proteins like skinless chicken or turkey, salmon or tuna. If you want a vegetarian option, go for legumes. Half a cup of canned beans packs 6 grams of fiber and more than a quarter of your daily protein for about 100 calories.

Avoid the extras - Crunchy noodles, croutons and bacon bits are all salad sabotagers. If you're craving crunch, add a tablespoon of heart-healthy nuts in lieu of ad-ins with no nutritional value. Cheese is another topping to go easy on (¼ cup of Cheddar adds more than 100 calories). Opt for a small amount of a strong-flavored cheese like feta or Parmesan, which are naturally lower in fat and calories.

Skip creamy salads - Try to avoid any salads where mayonnaise, which has 100 calories and 12 grams of fat per serving, is the main ingredient. Pass up mayo-laden tuna, chicken or egg salad and go for plain tuna, grilled chicken or chopped egg instead.

Choose your salad dressing wisely - Now that you've built a better salad, don't ruin it with fattening dressing. Watch your serving size carefully and steer clear of creamy varieties. One ladle of full-fat Caesar or ranch packs 300 calories! Fat-free dressing isn't the answer either. Since fat helps your body process vitamins, try a low-fat option. Your best bet is making your own dressing with oil and vinegar. Try three parts vinegar to one part oil; you'll save calories while reaping the heart-healthy benefits of olive oil.

Source: SHAPE