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  What's Happening?

Instructional Program Registration
Registration for the second session of instructional programs has begun. Available classes include aquatics, Capoeira, Pilates, tennis, Tai Chi, Salsa and more. View course schedules and fees by clicking here. Sign up at the Wellness Suite Monday - Friday, 8:30 a.m. - 8 p.m., by April 2. If you would like to try a class before purchasing a session pass you can attend the first scheduled class for free!

New to the Instructional Program Schedule
There are three new classes for this session of instructional programs. Come try a free class this week of hip hop, ASSERT Self Defense, or Meridian Stretching. Full schedules are available online by clicking here.

Join Team UM for the Miami Corporate Run/Walk
Calling all ‘Canes fans to join Team UM for the 2010 Miami Corporate Run/Walk on April 29! The walk/run starts at 6:45 p.m. at Bayfront Park in downtown Miami. The cost is only $25 if you submit your registration form on or before April 5. The entry fee increases to $30 for registrations received from April 6 through April 21. After April 21, you must register directly with Team Footworks in South Miami. The entry fee includes two T-shirts, MetroRail transportation to and from the race, a post-race party, a raffle prize drawing, and prizes for the fastest male and female runners in respective age categories. Faculty and staff of the Coral Gables and RSMAS campuses can submit their entry form to the Herbert Wellness Center, 1241 Dickinson Drive, locator code 4710. Faculty and staff of the Miller School of Medicine can submit their entry form to the Medical Wellness Center, 1120 NW 14 Street, 9th Floor. The department that recruits the most participants will receive an office pizza party compliments of Pizza Hut. Remember—you do NOT have to work for UM to join the UM Team—friends and family are welcome! For more details, logon on to the wellness website or call 305-284-5433 (Coral Gables and RSMAS employees) or 305-243-7644 (Miller School of Medicine employees).

Yoga and Studio Cycling Semester Pass Prorate
Spring 2010 semester passes for studio cycling and yoga will be prorated to $30 for student members and $48 for non-student members on Monday, April 5. Semester passes allow unlimited access to scheduled classes through May 18, 2010. Visit the Wellness Suite to purchase your passes.

Walk a Mile in Her Shoes: The International March to Stop Rape, Sexual Assault, and Gender Violence!
Join us on Saturday, April 10 at 10:30 a.m. at the University Center Rock for a march in which male and female students, faculty, and staff walk a short distance in high heels. This fun and important event promotes education, awareness, and prevention of rape, sexual assault, gender violence, and relationship/domestic violence. There will be a speaker and entertainment immediately following the march. Register at the Counseling Center or any Residence Hall today. There is a $5 registration fee which includes a t-shirt, high heels for men, and refreshments.

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 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:


Meditation Classes
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.

  • "Wings of Joy Meditation " Saturday, March 27, 5 p.m. - 7 p.m., Wellness Suite
  • "Self Transcend" Saturday, April 3, 5 p.m. - 7 p.m., Wellness Suite
  • "Learn to Meditate" Monday, April 5, 7 p.m. - 8 p.m., Wellness Suite

Basic Life Support (BLS) for Healthcare Providers (HCP)
Tuesday, March 30, 12 p.m. - 4 p.m., Wellness Suite. 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.

Family and Friends CPR
Tuesday, April 6, 3 p.m. - 5 p.m., Classroom. 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).

Cooking Class - Versatile Curries
Wednesday, April 7 , 6:30 p.m. - 8:30 p.m., Instructional Kitchen. Featured recipes include Curried Parsnip Soup with Apples and Almonds, Curried Sweet Potato Latkes, and Curried Turkey and Couscous Salad. 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.


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

  • March 28 - Open House

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: Mu Shu Pork Wraps
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Try this recipe for mu shu pork wraps:

Pork isn't typically included in sandwiches, but these wraps are a light way to enjoy authentic Chinese flavor. Sneaking in cabbage, red bell pepper, and onion also gives this wrap a good bit of vitamin C.


  • 1/4 cup fat-free, low-sodium chicken broth
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon grated, peeled fresh ginger
  • 1 tablespoon hoisin sauce
  • 1 teaspoon cornstarch
  • 1 teaspoon vegetable oil
  • 1/2 pound pork tenderloin, trimmed, halved lengthwise, and thinly sliced (1/2 inch)
  • 1 teaspoon chili paste with garlic
  • 2 garlic cloves, minced
  • 4 cups coleslaw mix
  • 1 cup red bell pepper, cut into 1/4-inch strips
  • 1 cup sliced onion
  • 8 (7-inch) flour tortillas

Combine first five ingredients (broth through cornstarch) in a bowl and set aside. Heat oil in a non-stick skillet over medium-high heat. Add pork, chili paste, and minced garlic; saute two minutes or until pork is slightly browned. Add coleslaw, bell pepper, and onion; saute two minutes or until tender. Stir in broth mixture; cook one minute or until slightly thick.

Warm tortillas according to package directions. Spoon 1/2 cup pork mixture into each tortilla and roll up.

Nutritional Info (per wrap): 199 calories; 5.3g fats (sat 1.4g, mono 1.6g, poly 2.1g); 10.2g protein; 27.4g carbohydrates; 1.6g fiber; 19mg cholesterol; 2.2mg iron; 476mg sodium; 86mg calcium.

Source: www.health.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 stability ball bridges?

Step 1
Step 2



This exercise targets the muscles of the core in addition to the glutes and hamstrings.

Step 1: Start with your head and shoulders on a stability ball with your head, spine, and hips in alignment. Your feet should be hip width apart with your knees directly over your ankles .

Step 2: Slowly lower your hips with control. Do not allow your knees to move toward or away from the midline of the body.

Step 3: Slowly lift your hips back up to the starting position. Think of pushing your hips towards the ceiling while contracting your glutes.


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


Q: What is RMR and why is it important?

A: Resting metabolic rate (RMR) is the amount of energy expended while at rest. The higher the RMR, the greater the caloric expenditure at rest throughout the day. We burn calories while we exercise, digest food, engage in normal daily activities and even while we rest. A RMR assessment will estimate the number of calories required for daily living and how many calories should be eaten each day.

Remember that RMR is only one component in the daily total caloric expenditure. When you cut calories BELOW your RMR, your body fights back. Restricting calories below your RMR is like asking your car's engine to run on too little gas. If you cut off the supply of gas to your engine it sputters and eventually stalls. The same is true for your metabolism. 

It is also important to know that RMR can change. RMR is primaryily affected by gender, age, height, and genetics. However it is also effected by weight, which is something we can control. A decrease in lean muscle mass will result in a decrease in RMR and vice versa. If you are using an RMR assessment to develop a weight loss plan be certain to include a strength and conditioning program. Dieting alone can sometimes cause an adverse affect resulting in a decrease in muscle mass and thus a decrease in RMR.


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.


Despite certain beliefs, healthy women do not need to limit their exercise during their pregnancy.  Did you know that there are certain benefits of exercising during pregnancy? These include: improved muscular fitness, quicker recovery from labor, enhanced psychological well-being, less weight gain, reduced low back pain, greater energy reserve, and reduced "postpartum belly." Although most exercise is safe, there are a few concerns that must be taken into consideration.  First, pregnant women should avoid exercise in supine position (lying on your back) after the first trimester. This position may reduce cardiac output in pregnant women. Pregnant women should not exercise until exhaustion. Instead, reduce the intensity of the exercise and increase your duration (i.e. do 40 "easy" minutes instead of 30 "moderately hard"). Exercise that may involve any abdominal trauma should be avoided. Avoid any exercises that make you feel uncomfortable. Try to find an alternate exercise for that muscle group. Pregnant women should be aware of their body temperature. During exercise, try to dissipate heat by ensuring adequate hydration, wearing appropriate clothing, and avoiding unusually warm environments.




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.

Pepsi Cuts Sugary Drinks From Schools Globally
PepsiCo plans to remove sugary drinks from schools worldwide, following the success of programs in the U.S. aimed at cutting down on childhood obesity. The company said Tuesday it will remove full-calorie, sweetened drinks from schools in more than 200 countries by 2012, marking the first such move by a major soft drink producer. Both PepsiCo Inc., the world’s second-biggest soft drink maker, and No. 1 player Coca-Cola Co. adopted guidelines to stop selling sugary drinks in U.S. schools in 2006.

The World Heart Federation has been negotiating with soft drink makers to have them remove sugary beverages from schools for the past year as it looks to fight a rise in childhood obesity, which can lead to diabetes, heart problems, and other ailments. PepsiCo’s move is what the group had been seeking because it affects students through age 18, said Pekka Puska, president of the group, a federation of heart associations from around the world. He said he hopes other companies feel pressured to make similar moves.

“It may not be so well known in the U.S. how intensive the marketing of soft drinks is in so many countries,” Puska said in an interview from Finland. He added that developing countries such as Mexico are particularly affected by this strong marketing.

Coca-Cola this month changed its global sales policy to say it won’t sell any of its drinks worldwide in primary schools unless parents or school districts ask. The policy does not apply to secondary schools. The World Heart Federation wants all drinks with added sugars removed from schools with children through age 18. Coca-Cola, based in Atlanta, said in a statement Tuesday when asked if it would expand its policy to secondary schools that it believes authorities “should have the right to choose what is best for their schools.”

PepsiCo’s policy requires cooperation from its bottlers, vending companies, and other distributors who take the company’s products to schools worldwide. The company said it did not have exact figures for sales in schools around the world but said they did not make up a major portion of sales.

In primary schools, PepsiCo will sell only water, fat-free or low-fat milk, and juice with no added sugar. In secondary schools, it will sell those drinks along with low-calorie soft drinks, such as Diet Pepsi. Sports drinks are permissible when they’re sold to students participating in sports or other physical activities.

In the U.S., the industry has swapped lower-calorie options into schools to replace sugary drinks. Sales of full-calorie soft drinks fell 95 percent in U.S. schools between fall 2004 and fall 2009, the American Beverage Association reported last week.

The industry voluntarily adopted guidelines in 2006 as part of an agreement with the Alliance for a Healthier Generation, a joint initiative of former President Bill Clinton’s foundation and the American Heart Association.

Puska said defeating childhood obesity isn’t as simple as just removing sugary drinks from schools. Students must also exercise and eat better, not just at school but at home as well. Students should learn these habits at schools, he said.

Source: MSNBC