What's Happening?
   
 

IMPORTANT Construction Update
The Herbert Wellness Center expansion is progressing on schedule and is about to enter another significant phase of construction. During the week of November 1, the construction crew will seal off the current entrance to the fitness room. Members who want to access the fitness room or Centre Court will be re-directed to the outside Centre Court entrance located on the east side of the building. (If you are facing the front of the building, make a left and walk about 80 steps down the walkway. You will see the entry door on the right.) A desk assistant will greet members as they enter the Centre Court hallway. The desk assistant will check ‘Cane cards and verify membership before allowing access to the cardio and weight room area. Members who leave their ‘Cane card at the Pro Shop for towel or locker rental must show either their locker key or wellness towel to gain access. If you have any questions about the expansion or the temporary entrance to the fitness room, please do not hesitate to ask a wellness staff member or send an e-mail to wellnesscenter@miami.edu. Want to see how the construction is progressing? Visit our YouTube channel to view video tours of the expansion!

Introducing Chef Mercedes
The staff of the Herbert Wellness Center is pleased to welcome Chef Mercedes Varela-Mendez to the Wellness family. Chef Mercedes is a graduate of the Le Cordon Bleu College of Culinary Arts. If you would like to meet Chef Mercedes and get a taste of what she has “cooking,” then register for her Spanish Tapas cooking class on Tuesday, November 16, from 7 p.m. - 9 p.m. (See below for more information.)

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 Enrichment 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:

   
   

Cooking Class (Chef Lori) - Ten Items or Less
Wednesday, November 3, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Fast and easy Turkey Cutlets with Parsnips, Apples, and Shiitake Mushrooms works well for fall weeknights. Marrakesh Steak and Sweet Potatoes uses a great rub which has multiple applications. Our side dish, Braised Red Cabbage and Apples is a is a triple whammy - it's nutritious, colorful, and economical! What is autumn without pumpkin? This meal is rounded out with a Pumpkin Chocolate Chip Ring - beta carotine and chocolate make a winning combination. (Disclaimer: just like the cooking shows with limited ingredients, items such as salt, pepper, oil, flour, and a few other general pantry items don't count towards our ingredients total.) Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Heartsaver CPR
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.

  • Friday, November 5, 2:30 p.m. - 4:30 p.m., Classrooms
  • Monday, November 8, 2 p.m. - 4 p.m., Classrooms

Meditation Classes - The Jewels of Happiness
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.

  • Session 1: Monday, November 8, 7:30 p.m. - 9 p.m.
  • Session 2: Monday, November 15, 7:30 p.m. - 9 p.m. (must attend session 1 class to participate in session 2 class)

Vegetarian Cooking Class (Chef Lori) - Fall Focus: Main Courses
Wednesday, November 10, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Join us as we change up typical pesto by using arugula in our Arugula Caraway Pesto Pasta. Mushroom Barley Ragout makes a filling meal with great leftovers - plus it's budget friendly and nutritious! We round out our menu with Tempeh Pepper Steak - who needs takeout? Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Cooking Class (Chef Mercedes) - Spanish Tapas
Tuesday, November 16, 7 p.m. - 9 p.m., Instructional Kitchen. Drop by any bar/cafe in Spain and you'll find yourself in the midst of tempting small bites, served hot or cold. Tapas (meaning tops/covers) were used to cover a wine glass set on a bar. Take part in preparing, tasting, and picking your favorites in a fun, relaxed, and not too structured Spanish Tapas (party) class taught by our newest instructor, Chef Mercedes. Buen provecho! Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

 
   
  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 females, are available weekdays for afternoon and evening appointments. Relieve stress or just pamper yourself - make a massage appointment today! Call the Wellness Enrichment Suite at 305-284-LIFE(5433).
   
 

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

  • October 31: Miami Xtreme Cheerleading at 9 a.m.
  • November 3: Men's Basketball vs. Barry at 7:30 p.m.
  • November 8: Men's Basketball vs. Florida Southern at 7:30 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-Cooking: Pumpkin Ravioli
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Try embracing the fall spirit with these pumpkin ravioli:

Pumpkin ravioli is a fall favorite but because it uses canned pumpkin, it can be made year round. This quick and easy ravioli uses wonton wrappers in place of homemade pasta. The meat and cheese in traditional ravioli can send the calorie counts through the roof. These pumpkin ravioli come in at less than 200 calories per serving.

Ingredients:

  • 1 cup canned pumpkin
  • 1/3 cup grated Parmesan cheese
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 24 wonton wrappers
  • 1 teaspoon salt
  • 1/2 cup chicken broth
  • 1 1/2 tablespoons unsalted butter
  • Chopped parsley

Combine pumpkin, Parmesan cheese, salt, and pepper. Spoon about 2 teaspoons pumpkin mixture into the center of each wonton wrapper. Moisten the edges of the dough with water; bring 2 opposite corners together to form a triangle, pinching sides to seal. Place ravioli into a pot of boiling water with 1 teaspoon salt; cook for 7 minutes then drain. Place broth and butter in a saucepan and bring to boil. Add ravioli, tossing to coat. Sprinkle with parsley before serving.

Makes 6 servings (4 ravioli per serving). Nutritional info per serving: 162 calories; 5g fat (4g sat, 1g mono, 0g poly); 6g protein; 22g carbohydrate; 2g fiber; 17mg cholesterol; 2mg iron; 505mg sodium; 102mg calcium.

Source: Health

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.

This semester we will focus on a series of basic exercises. In particular, we will emphasize form, as well as the importance of each exercise. This issue's basic is the overhead extension:

 
 
 
 

 

 

The overhead extension targets the muscles of the shoulders and also challenges stability

Step 1: Stand with your knees slightly bent, abs tight, buttocks out, and back flat. Hold the dumbbells at shoulder height, palms facing forward. Maintain proper body alignment while fully extending your weights overhead. Avoid letting your back arch at anytime during the movement.

Step 2: Slowly lower your weights to 90 degrees of elbow flexion.

Tip: To make this exercise more stable for your back place one foot in front of the other about one and a half feet apart. Start with light weight and build up.

 

 
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 travel frequently and I have trouble modifying my workouts when I am away.  Do you have any suggestions?

A: The key is to be flexible.  You may not be able to replicate you workout when you’re away from the gym but if you can handle a little variety there is always a opportunity to get a good workout.  If you are traveling to a big city take advantage of outdoor staircases, stadiums, or tall buildings where you can master the stairs without a machine. If stairs aren’t your thing, cities have lots of places good for walking, running, or even hiking. Ask the hotel concierge if there are parks or trails nearby.

The easiest solution is to plan ahead.  Prior to departure on your trip, find out if your hotel has a workout facility or pool, and remember to pack your bathing suit and workout clothes. If they don’t have a facility, they may be affiliated with a local gym where you can get a one-day pass for a small fee. If your hotel doesn’t offer fitness accommodations, bring along a jump rope and a resistance band/tube. They are both lightweight and easy to transport. Jumping rope is one of the best forms of cardiovascular exercise, and you can do it anywhere.  The resistance band/tube allows you to get a full body workout without leaving your room.

If it is snowing outside and you have no room in your luggage for any equipment, you can always take advantage of the tools you were born with and perform body weight exercises such as push-ups, lunges, squats, and crunches which require no equipment at all.

At the end of the day just be sure to enjoy yourself and make the most of the area to which you have traveled. Remember to bring comfortable shoes so that you can easily get a workout while using your feet as your main mode of transportation.

 
 

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.

 
   

A new study shows that walking at least six miles per week may protect brain size and preserve memory in old age. The study, published in an online issue of Neurology, investigated 299 dementia-free people who recorded the number of blocks they walked in one week. Nine years later, scientists took brain scans of the participants and after another four years, they were tested to see if they had developed cognitive impairment. The results showed that those who walked at least 72 blocks per week (roughly six to nine miles) had greater gray matter volume than people who didn't walk as much. The findings also showed that those who walked the most cut their risk of developing memory problems in half.

 
 

 

 
 

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.

The Seven Best Fat Blasters
We all have days when there's no time to get to the gym. So we wondered: Which close-to-home cardio activities blast fat fastest? Wonder no more. Here are the top seven fat-and-calorie burners, from Los Angeles based celeb trainer Ramona Braganza, who has helped shape the amazing bodies of stars like Jessica Alba, Halle Berry, and Anne Hathaway. Try any one of these, and you'll boost your metabolism for up to a whole day afterward. One small workout, one giant payoff.

1. Inline skating
Burns 425 calories in 30 minutes

Surprised? While skating might be so much fun you forget you're actually working out, it's also numero uno on our list when it comes to blasting fat and calories. The big burn stems from the side-to-side movement of your thigh and butt muscles (demanding more from your body than the straightforward motion of our number-two activity - running). And your core gets involved in a big way to keep you balanced. What's more, you get all these benefits without putting too much stress on your knees and other joints. Skate at a strong, steady pace. Don't forget your helmet, wrist guards, and knee and elbow pads. Boost the burn: Alternate one minute of hard skating with one minute of medium-paced strokes.

2. Running
Burns 374 calories in 30 minutes

The typical runner's shape is sleek and lean, and there's a reason for that: The major running muscles - legs, butt, core-- happen to be the biggest calorie-and-fat-burning muscles in your body. To get the most out of each stride, swing your arms close to your body, don't lean forward, and keep your feet low to the ground. To lessen impact, land on the middle of your foot, then roll through to your toes. Boost the burn: Alternate fast and slow intervals, or take to the hills.

3. Jumping rope
Burns 340 calories in 30 minutes

You knew this workout had to be high on the list. After all, it's one of pro boxers' favorite ways to train. To get the most from each jump, use a rope with handles that reach to just under your armpits when you stand on the middle of it, and follow these top-form tips: Jump with your feet slightly apart and body upright, and keep your jumps low to the ground. Don't have a rope? You'll get the same benefits by doing the movements rope-free. Boost the burn: Frequently switch up your speed (slow, fast) and style (jumping with one foot, then two feet), or jump rope while you jog.

4. Hula hooping
Burns 300 calories in 30 minutes

There's a reason Marisa Tomei and Beyoncé hoop to keep their bodies beautiful - it's a major fat-and-calorie torcher. To do it yourself, grab an adult-sized hoop (they're larger and heavier than kids' hoops, making them easier to spin); you'll know you have the right size if it reaches your chest when you stand it up in front of you. No fancy moves required, either. Simply keep it going around your waist. To start, stand with one foot in front of the other and shift your weight back and forth (versus around in a circle). And don't worry if you're less than perfect at first; you'll still knock off major calories, plus get better every time you spin. Boost the burn: Get how-tos for advanced moves and a fun workout at Health.com/hula-hoop.

5. Tennis
Burns 272 calories in 30 minutes

Don't think you need to round up a partner or trek all the way to a court to break a super sweat with racket in hand. (Though if you have a pal and a nearby net, you'll burn the same calories.) Simply find a flat area near a wall or garage door that you can hit the ball against. Alternate forehand and backhand shots - then see how many you can do in a row without goofing. Stand 10 to 25 feet away, which will force you to hit harder. Even practicing your serve will get your body in burn mode, because you'll have to run and bend to pick up your missed balls. Boost the burn: Try to hit the ball consistently for 50 or 100 strokes. "Having a goal will make you work harder to reach it," Braganza says.

6. Dancing
Burns 221 calories in 30 minutes

This may not be the biggest calorie-burner in the bunch, but it's still an excellent - and fun! - metabolism booster. (Just look at Kelly Osbourne, who jump-started her amazing 42-pound loss on Dancing with the Stars.) The key is to keep the tempo high, choosing songs with fast rhythms like Latin or Bollywood, and don't rest between songs. Try Braganza's favorite trick: Download a workout's worth of your favorite tunes. Begin with an upbeat inspirational song (think "Just Dance" by Lady Gaga) then move on to songs with increasingly faster tempos. Slow the beat toward the end to cool down. Boost the burn: Use your arms! Raise them in the air and move them to the beat.

7. Walking vigorously
Burns 170 calories in 30 minutes

That's right, walking actually made our list. Full disclosure, though: A leisurely stroll with a friend won't cut it. You should be walking briskly enough that it's difficult to keep up a steady conversation. To get the most from your biggest calorie-burning muscles - legs, butt, and core - take short, quick steps, keep your torso upright, and pump your arms back and forth (not side to side) in time with your stride. With each step, land on your heel and roll through to your toes. Boost the burn: Alternate two minutes of brisk strides with one minute of as-fast-as-you-can-go walking (or jogging).

Source: CNN