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  What's Happening?
   
 

Yoga and Studio Cycling Semester Passes Prorated
Beginning Monday, October 5, fall 2009 semester passes for studio cycling and yoga are prorated to $45 for student members and $72 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.

Update on Swine Flu (H1N1) : Valuable Preventative Tips and Resources
The University of Miami is following the situation carefully with the guidance of the Miller School of Medicine, Division of Infectious Diseases and will maintain regular contact with local and regional Departments of Public Health. General recommendations to stay healthy from the CDC include the following:

  • Cover your nose and mouth with a tissue when you cough or sneeze. Throw the tissue in the trash after you use it.
  • Wash your hands often with soap and water, especially after you cough or sneeze. Alcohol-based hand cleaners are also effective.
  • Avoid touching your eyes, nose, or mouth. Germs spread that way.
  • Try to avoid contact with sick people. Influenza is thought to spread mainly person-to-person through coughing or sneezing of infected people.
  • If you get sick, the CDC recommends that you stay home from work or school and limit contact with others to keep from infecting them.
  • Students with a febrile respiratory illness should go to the Student Health Service and faculty and staff should go to their doctor.

International travelers are advised to consult CDC Travel Notices for updated recommendations. Additional information is available on the CDC Swine Flu Web site, or you may contact the Student Health Service at studenthealth@miami.edu or 305-284-9100 for further assistance. Updates will be provided as warranted and will also be posted on the University of Miami Student Health Service home page.

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).

Support the Equestrian Club/Team!
The Barton S. Goldberg Family Equestrian Club/Team at the University of Miami is hosting its 4th Annual Clinic and Exhibition Fundraiser this Saturday, October 3 at 11 a.m. at Tally Ho Farm (11850 SW 64th Street, Miami). Enjoy mock competitions, refreshments, face painting, and pony rides for the kids. Come out and support the team! Contact Maria Angeles Linares at 305-284-5130 or mlinares@miami.edu for more detailed information.

Zumba Move and Groove!
Come join a 3-hour Zumba dance event at the Herbert Wellness Center on Sunday, October 25 from 2 p.m. - 5 p.m. Zumba is a high-energy, calorie burning, Latin dance-based fitness class that anyone can do. Register in the Wellness Suite Monday - Friday, 8:30 a.m. - 8 p.m. The cost for this event is $15 for students and $20 for non-students (add $5 for day-of-event registration) and is open to both members and non-members. Register before October 2 to receive a shirt at the event. Call 305-284-LIFE(5433) for further details.

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:

   
   

Basic Life Support (BLS) for Healthcare Providers (HCP)
Tuesday, October 6, 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 - Global Dumplings Galore
Wednesday, October 7, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Featured recipes include Italian Potato Gnocchi with Sweet Peas, Prosciutto, and Ricotta, American Sweet Potato Dumplings, and Turkish Lamb Manti. Cost (including demonstration, recipes, and food tasting): 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.

"Learn To Meditate "
Wednesday, October 14, 7:30 p.m. - 9 p.m., Conference Room. 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.

Heartsaver CPR
Thursday, October 15, 12 p.m. - 2:30 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.

 
   
 

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

  • October 2: BankUnited Event at 8 a.m.
  • October 9: United Way Breakfast at 7:30 a.m.
  • October 12: Law School Event at 12:30 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: Add Tomatoes to Your Diet
If you're a man, add tomatoes and tomato-based foods to your diet today. They can help protect you from prostate cancer. Researchers at the Harvard School of Public Health recently studied the eating habits of 47,000 men and found that those who ate at least ten servings of tomatoes and tomoto-based foods each week had a 45-percent reduction in the rate of prostate cancer. Men who ate four to seven servings of tomatoes and tomato-based foods each week had a 20-percent reduction in the rate of prostate cancer. Why? Researchers don't know. They do know, however, that tomatoes are rich in the antioxidant lycopene and that tomatoes proved beneficial when eaten raw, in sauces, as juice, and even cooked with pizza. The researchers recommend that you eat a variety of vegetables and fruits and aim for ten servings of tomatoes a week as part of your overall healthy diet. 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 single leg squats?

 
 

Step 1
Step 2
 
 

 

 

This exercise permits the development of more symmetrical leg strength while also challenging balance and stability.

Step 1: Stand straight with your body weight supported on your right foot. Extend your left leg in front of you so that our knees are in line with each other.

Step 2: Look straight ahead and try not to arch or curve your back, while you extend your arms out in front of you. Flex your knees and hips and allow for your glutes to lower towards the ground. Lower to the point where it is difficult to maintain your balance and pause.

Step 3: Slowly extend your body back up to the starting position. Repeat standing on your left leg.

Modification: If needed, lightly place the toe of your extended foot on the floor to maintain balance. Make sure that your knees never travel beyond your toes.

 

 
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 feel so intimidated using the fitness room. I want to lose weight but I feel like everyone knows that I am new to exercise. Any suggestions? 

A: It's not uncommon to feel intimidated when you are new to a gym or a particular style of exercise. Most everyone at the gym has had that same feeling at one time or another; regardless of experience or appearance. Here are a few pointers to make you feel more comfortable.

  • Come at different times of the day. Early morning exercisers seem very different than afternoon or evening crowds.
  • Try to make friends. Look around for other exercisers who you feel are similar to you and ask them about their experience.
  • Try a group exercise class. One of the benefits of group exercise classes is that you don’t have to come up with the workout, just show up and they will tell you what to do. It is also an excellent way to meet people.
  • Get a personal trainer. A trainer can give you a structured program designed specially to your needs.
  • Try intramurals or club sports. If you've ever played a sport or wanted to learn a new one, consider joining a team or a league. There are a wide range of options, from dodge ball or softball to tennis and martial arts.

Finally, remind yourself that working out is something you've committed to do. Schedule it on your calendar and grab a partner, you can encourage and motivate each other.

 
 

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.

 
 

There is evidence showing associations between exercise and prostate cancer risk reduction and a recent study further supports that association. A total of 190 men completed a questionnaire on current exercise behavior. Participants reported their frequency of mild, moderate, and strenuous intensity exercise in a typical week. Men who reported 9 or more “MET hours” per week of exercise were significantly less likely to have cancer on biopsy. A MET hour is the product of exercise intensity x time.  For example, walking 3 mph is an exercise intensity of about 3 METs. If one were to walk 3 mph for 3 hours per week, that is 9 metabolic equivalent hours (3 METs x 3 hours). More vigorous exercise at higher MET levels would require less time to achieve the same dose.

 
 

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.

How to Grocery Shop on a Diet
Staying slim starts at the grocery store. Here's how to make it easy.

Meat and Fish: Shoot for 95 percent lean or higher. If it’s only 90 percent lean, a 100-gram (about 3.5-ounce) portion of meat would still have 10 grams of fat per serving—not exactly low-fat. When buying poultry, choose breast (whole or ground) only. Splurge on shrimp. This high-protein, low-fat, low-calorie option feels decadent, so pick up a shrimp cocktail ring.

Dairy: Don’t buy a brick. Cheese is way too easy to overeat if you’re faced with a big hunk of it. If there’s a block you love, take it to the deli and ask them to slice it into 1-ounce portions. Otherwise, look for string cheese. Go Greek! Buy a tub of plain nonfat Greek-style yogurt. At home, mix in some fresh fruit and high-fiber cereal for a delicious low-cal parfait.

Fruits and Veggies: Grab a rainbow. To get a variety of nutrients, try to include every color of the spectrum—red, green, orange, yellow, purple, white—in your diet. Shop on delivery day. Ask your grocer when the store receives produce. Fruits and veggies lose nutrients and flavor the longer they sit out in the air and light.

Grains: Experiment with grains. Try quinoa, bulgur, barley, and brown-rice pasta to add new elements to your menu.

Source: Health

How to Make the Perfect Shopping List
Shop unscripted, and not only will you buy the same tired ingredients every week but your money will fly away—and your impulse control will, too. Try our pointers for making a convenient, life-lengthening list.

  • Make a meal plan: Pick out a few recipes, and you have an instant ingredient list that will rein in impulse buys.
  • Draw up a master list: Compiling your grocery receipts for four weeks will give you a master list that helps you avoid buying stuff you already have. Keep it on the fridge and mark down what you bought when.
  • Don’t shop hungry: You’ll eat your way through the store!
  • Organize aisle by aisle: This time-saver will keep you from zigzagging back and forth in the store.
  • Write down a rainbow: Choose different colors of fruits and vegetables to guarantee variety.
  • Stick to the list: Without a list, you’ll fork over 30% more on impulse items.

Source: Health