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We are pleased to announce the expansion of the Patti and Allan Herbert Wellness Center! Above is an artist's rendering of what the expanded fitness room will look like.
   
  What's Happening?
   
 

Dear Health-E-Living Subscriber,

The New Year is getting off to an exciting start! I am thrilled to announce the expansion of the Herbert Wellness Center is underway!

I want to take this opportunity to briefly explain the construction phases and to let you know the Wellness staff and the construction team are committed to minimalizing the impact on our members. I guarantee the end result will be well worth the minor inconveniences during construction.

 What is expanding?

  • The fitness room will expand into the courtyard area and almost double in size—from 10,000 sq. ft. to 16,500 sq. ft. Additional restrooms will also be added.
  • Above the expanded fitness room will be two more multi-purpose rooms, a new Studio Cycling room, and a Pilates studio with reformer machines.

How long will the expansion take?

Approximately one year. We anticipate completing the project by February 2011.

What are the stages of the construction project?

Construction will take place in phases. The following is a brief explanation of how the expansion will progress :

  • Prepare the courtyard by relocating trees, removing pavers, etc.
  • Prepare the outdoor basketball courts to become the construction staging area .
  • Initiate construction in the courtyard.
  • Add exit doors from the pool to the outdoor basketball courts.
  • Build a temporary construction wall along the columns in the fitness room and move the cardio equipment to Centre Court.
  • Move the selectorized and free weights to Centre Court.
  • Remove the 2 nd floor (courtyard side of the atrium) windows for the new hallway.

How will this affect me?

Here is what you can expect:

  • Centre Court will become a temporary fitness room and house the cardiovascular equipment, the selectorized weight equipment, and a limited number of free weights. Due to the delicate nature of the flooring in Centre Court, we have to limit the use of free weights in that area.
  • The outdoor basketball courts will not be available during the construction phase since they will serve as the staging area for building equipment and supplies.
  • The main gymnasium on the second floor will remain open however; free-play will be limited when intramural basketball, club sports, and other student activities are taking place.
  • Activities that typically take place in Centre Court and the outdoor basketball courts will have to be relocated to other areas of the facility, mostly the main gymnasium on the second floor and multi-purpose rooms A and B.

I apologize for the inconvenience and ask for your patience and understanding. In the end, YOUR Herbert Wellness Center will be bigger and better than ever! If you have any questions or comments, please complete a “Hey Norm” card or send an e-mail to wellnesscenter@miami.edu.

Be well,

Norm Parsons, Jr.

Director

Yoga and Studio Cycling Passes
Take unlimited Yoga or Studio Cycling classes by purchasing a spring semester pass. The cost is only $60 for UM student members and $96 for non-student members. If you purchase both passes at the same time, you receive a 50% discount on the cost of the second pass. That means for only $90(students) or $144 (non-students) you can take as many Yoga and Studio Cycling classes as you like! To purchase your pass, go to the Wellness Suite located on the second floor of the Herbert Wellness Center. If you have any questions, please call 305-284-LIFE(5433).

Spring 2010 Instructional Programs
Have fun, exercise, and learn a new skill! Come try a free class from Saturday, January 30th through Friday February 5th.  Available classes include dance, aquatics, Capoeira, Pilates, tennis, Tai Chi, SCUBA and more. View course schedules and fees by clicking here. Registration for spring 2010 instructional programs runs through Friday, February 5. To sign up visit the Wellness Suite Monday through Friday, 8:30 a.m. - 8 p.m. or call 305-285-LIFE(5433).

Wellness Parking Permits Prorated
Wellness Parking permits are now prorated to $44 and are valid through August 15, 2010. Permits are available to Herbert Wellness Center members (except students and Gables employees) and can be purchased in the Membership office Monday - Friday, 8:30 a.m. - 8 p.m. Please have your license plate number with you when you purchase your permit. Call 305-284-8540 for further information.

6th Annual Walking Canes Program Registration
Did you gain a few pounds over the holidays? Did you make a resolution to get more exercise this year? Are you interested in having lunch with President Shalala? These are just three great reasons to register for the 6th Annual Walking Canes program. This year’s competition features an upgraded pedometer for the most accurate step counts. The top 10 winners will have lunch with President Shalala at the Faculty Club, compliments of Chartwells. Walking Canes is open to all University faculty and staff. Registration and pedometer pick-up is through Friday, January 29. If you have any questions, please call the Wellness Suite at 305-284-5433 (Gables/RMSAS employees) or 305-243-7600 (Miller School of Medicine employees). You may also send an e-mail to wellnesscenter@miami.edu.

Mini Canes Recreational Sports Camp Enrollment Starts February 10
Registration for the popular Mini Canes Recreational Sports Camp at the Herbert Wellness Center on the Coral Gables campus begins Monday, February 10. The camp is open to boys and girls ages 6 through 12. Daily activities vary from swimming lessons to arts and crafts. All activities take place inside the Herbert Wellness Center or on the Yaron Intramural Field located directly behind the building. The camp runs for four, two-week sessions with the first session starting on Monday, June 14. Before-care and after-care are also available. For more information, call 305-284-8510 or visit www.miami.edu/wellness/camp.

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 one 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).

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)
Thursday, February 4, 4 p.m. - 8:30 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 - Annual Farmers Market 4
Thursday, February 4 , 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Featured recipes include Basil Chicken with Grilled Kale and Heirloom Tomatoes, Bean Cassoulet with Fennel Spiced Chicken and Roasted Vegetables, and Chocolate Beet Cake. 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.

Vegetarian Cooking Class - Economical Eating
Sunday, February 7, 3:30 p.m. - 5:30 p.m., Instructional Kitchen. Featured recipes include Creamy Avocado and White Bean Wrap, Emeril's Sure-Fired Falafel, and Tasty Vegetarian Chili. 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.

Heartsaver CPR
Friday, February 12 , 1 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.

 
   
 

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

  • January 30 - Elvis Tribute Show at 7 p.m.
  • January 31 - Men's Basketball vs. Virginia Tech at 1 p.m.
  • February 4 - Women's Basketball vs. UNC at 7 p.m.
  • February 6 - Rockin' Car Show at 12 p.m.
  • February 7 - Women's Basketball vs. SIU Edwardsville at 2 p.m.
  • February 10 - Men's Basketball vs. Georgia Tech at 7 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: 5 Tips to Avoid Excess Weight Gain in College
Without careful attention to your diet, you could end up putting on the freshman 15 and more. Follow these tips to help keep your diet healthy and beneficial.

  1. Learn proper portion size. To avoid eating too much of even the healthiest foods, keep track of how much you're eating. For most people, meat servings should be about the size of a deck of cards and other servings vary by the type of food.
  2. Vary your meals. When the cafeteria has your favorite foods daily it can be easy to return to those old favorites every day. Changing up your diet from day to day is an important part of good nutrition so take advantage of the variety of selections available to you.
  3. Eat breakfast. Start your day off right with a good meal when you get up. Whether you're rolling out of bed at noon or up at the crack of dawn for class, make sure you start your day with a balanced, healthy meal.
  4. Keep healthy snacks around. It's easy to eat healthy if you keep the Cheetos at bay and stock your dorm room with fruits and other healthy snacks. You'll be more likely to reach for these than junk food if you keep them nearby or in your backpack.
  5. Drink moderately. While college students are known for their partying, you can still have a good time without consuming all the calories that come along with binging on beer, plus you'll avoid the hangovers and other negative effects. Drink in moderation and you can have a good time without hurting your health.

Source: www.rncentral.com

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 mountain climbers?

 
 

Step 1

Step 2
Step 3
 
 

 

 

This exercise targets the entire body. The quick pace also makes this a good cardiovascular exercise.

Step 1: Hold a straight arm plank while performing alternating hip flexion.

Step 2: With a straight body line, step in towards the hands with one foot. Your hip, knees, and feet should all line up.

Step 3: Simultaneously switch feet position (the forward leg extends back and the extended leg comes forward). The idea is to progress this exercise so that it is done quickly. Continue this footwork pattern for the desired amount of reps or time.

Tip: Avoid rounding your shoulders forward or hiking your hips in the air.

 

 
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 not getting sore after I lift anymore. Am I still getting a good workout?

A: A common misconception in the fitness industry is that muscle soreness is an indicator of a great workout. However, muscle soreness is not a prerequisite for muscle growth or a great workout! In fact, muscle soreness should definitely not be your goal. Many experts suggest that a certain amount of damage seems to be required for maximum hypertrophy. But the damage need not be so intense that you regularly encounter soreness! During the initial phase of training, some degree of soreness will most likely be experienced. To minimize soreness, warm up before exercise, do not over emphasize eccentric contractions (lengthening of the muscle) and begin with a low to moderate whole body approach, progressing to greater intensities.

Article info: Parracino, Lenny, “Muscle Hypertrophy” <Ptonthenet.com>, June, 2001

 
 

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.

 
   

For many, the new year is another time to attempt to quit smoking.  Why not quit smoking and begin a new health behavior - EXERCISE! Researchers at University of Western Ontario are getting smokers to make the switch from smoking that next cigarette to making an effort to exercise to help kick their smoking habit. Supervised exercise in addition to pharmacological agents like nicotine replacement therapy helps smoking cessation, improves physical fitness, and delays weight gain in female smokers. The study results showed that 70% of women had stopped smoking at the end of the 12-week program, but after one year, only 27% remained abstinent. However, fitness improvements and weight loss was correlated with smoking abstinence, suggesting that exercise needs to be maintained for individuals to continue to kick the habit.

 
 

 

 
 

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.

Obesity Rates Stabilize But Remain Heigh
Obesity rates in the United States are still sky-high, but for the moment they appear to have stopped climbing higher, according to new data released by the Centers for Disease Control and Prevention. One out of every three American adults is obese, and two out of every three are overweight, according to the data. Among children and teens, the numbers aren't much better: Roughly 17 percent of children between the ages of 2 and 19 are considered obese. All of these percentages have increased sharply since 1980, the data show.

The obesity rate among women and children hasn't changed measurably over the past decade, however, and it has remained largely flat among men for the past five years, according to the CDC report, which was published in the Journal of the American Medical Association.

Obesity experts reacted positively to the report, but emphasized that there was little to celebrate about the big picture. "The obesity rates have somewhat leveled off, and for the most part that's good, but the bad news is that they have leveled off at a prevalence rate that is alarmingly high," says Scott Kahan, M.D., the co-director of the George Washington University Weight Management Program, in Washington, D.C. "We have a lot of work to do, and this has to be a national priority to move forward from here."

Louis J. Aronne, M.D., the director of the Comprehensive Weight Control Program at New York-Presbyterian Hospital/Weill Cornell Medical Center, says that "it's premature to declare victory in our war against obesity, but this is the first battle that has been won." He adds, "Obesity is still the leading nutritional health problem facing Americans and the leading driver of health-care costs. Stopping it from going up is a nice start, but more is needed."

It's not exactly clear what's responsible for the stabilization of the nation's waistlines. Experts say that the trend may be due to greater public awareness about healthy diets and the importance of regular exercise, and to the various school- and community-based programs that have been launched to fight the obesity epidemic. The growing popularity of gastric bypass surgery may also have played a role, according to Aronne. "It could be that we're finally having an impact on people's behavior, and starting to take enough aggressive action with weight-loss surgery to stem the tide of obesity," he says.

The data in the CDC report were based on height and weight measurements collected during a biannual national survey of more than 5,500 adults and 4,000 teens, children, and infants. Those measurements were then used to estimate the average body mass index (BMI) of various segments of the population. Obesity is defined as a BMI of 30 or above, and overweight is defined as a BMI of 25 or above.

Some groups are at greater risk for obesity than others, the survey showed. The prevalence of obesity among women (36 percent) was slightly higher than that among men (32 percent), and it was also higher among blacks (44 percent) and Hispanics (38 percent) than among whites (33 percent). The researchers caution, however, that these group differences in BMI may not present an accurate picture of obesity, since people of different ethnic groups tend to carry their weight differently and have different ratios of fat to lean tissue.

Excess weight has been implicated in more than 60 diseases, included heart disease, diabetes, and breast cancer, according to Aronne, who stresses that lowering the obesity rates must remain a national priority. "Obesity has to remain at the top of the list of problems we need to manage to improve the health of Americans and control health care costs," he says.

The CDC researchers caution that obesity trends are difficult to forecast, and that while rates may have stabilized somewhat, "future large changes cannot be ruled out."

Listing calorie counts and other nutritional information on menus, using taxes on junk food and soda to fund obesity programs or subsidize fruit and vegetable prices, and re-establishing physical education in the nation's schools are "all part of the solution," says Kahan. "Obesity is now a part of the national dialogue," he adds. "If we continue with our social and political will, we very well might see continued progress."

Source: CNN