Herbert Wellness Center student employees (clockwise) Josh Philippi, Ernesto Suarez, Elena Fajardo, and Amanda DuPart show their school pride as they model the face paint now on sale in the Pro Shop ($4 per tube)

  What's Happening?

Fall Studio Cycling and Yoga Passes
Studio Cycling and Yoga semester passes for Fall 2010 are now on sale in the Wellness Enrichment Suite. Purchase both passes at the same time and receive a 50% discount on one of them. Passes are valid through January 17 and cost $60 for student members and $96 for non-student members. To sign up visit the Wellness Enrichment Suite Monday through Friday, 8:30 a.m. to 8 p.m., or call 305-284-LIFE(5433) for more information.

Yoga Pass Sale
Purchase a yoga card anytime before the first prorate on October 4 and receive $5 off as a student member or $10 off as a non-student member.

Fall 2010 Instructional Programs
Registration for Fall 2010 Instructional Programs continues through Friday, September 17. Classes include belly dance, Salsa, tennis, Pilates, adult aquatics, Capoeira, youth aquatics, and much more. Click here to view the course catalog.  Sign up in the Wellness Enrichment Suite Monday - Friday, 8:30 am. - 8 p.m.  If you would like to try a class before purchasing just attend the first scheduled class for free!

Golf Scramble Tournament
Participate in the Herbert Wellness Center's Golf Scramble Tournament on October 8, 1 p.m., at the Miami Springs Golf Club. The cost is $25 for student members, $30 for faculty/staff members, and $40 for the outside community. The first place winner in the student division will win a trip to Las Vegas to compete in the national tournament on November 12-14 (airfare not included). To sign up visit the administrative office on the second floor of the Herbert Wellness Center. For more information call 305-284-8518 or e-mail intramurals@miami.edu.

Support Group for Compulsive Overeating
Struggling with compulsive overeating? The Counseling Center is offering a six-week behavioral program to help students overcome compulsive eating. In this group participants will learn about and implement specific behavior changes to reduce compulsive overeating. For more information contact Anke Seidel, M.A. at 305-284-5511. (This group is open to students only)

Pink Heals Tour Heads to the University of Miami
The Guardians of the Ribbon Pink Heals Tour heads to the University of Miami on Thursday, September 23, 10 a.m. - noon at the Sylvester Courtyard on the medical campus and the Miller Circle (next to the Richter Library) on the Gables campus. The Guardians of the Ribbon is a group of firefighters whose purpose is to raise awareness and money for cancer relief focusing on women in whatever type of cancer they battle. Come support this national tour of firefighters in their pink trucks. Don't forget to wear pink to show your support! For more information about the Pink Heals Tour visit to UM contact the Sylvester Development Office at 305-243-9088. For information on the Pink Heals Tour visit www.pinkfiretrucks.org.

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:


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: Friday, September 17, 7:30 p.m. - 9 p.m.
  • Session 2: Friday, September 24, 7:30 p.m. - 9 p.m. (must attend session 1 class to participate in session 2 class)

Family and Friends CPR
Wednesday, September 29, 2 p.m. - 4 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, September 29, 6:30 p.m. - 8:30 p.m., Instructional Kitchen. After last spring's popular Indian Vegetarian class, many requests came in for more Indian dishes, especially curries. Join us as we create four curries with different personalities. We lead off with Curried Parsnip Soup with Apple and Almonds. This velvety soup gets its texture with a little help from the immersion blender. Curried Couscous makes a delicious bed for the turkey and fruit in Curried Turkey Salad. How about some Curried Sweet Potato Latkes (potato pancakes) on the side? Can you smell the curry powder, cumin, and brown sugar as the latkes turn golden brown? Finally, in Green Curry Chicken, Thai cuisine is prominent. We will make a green curry paste, use coconut milk, lemongrass, ginger, and more to infuse complex layers of flavor into the chicken. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Heartsaver CPR
Monday, October 4, 2 p.m. - 4 p.m., Classrooms. 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.

  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:

  • September 15: Toppel 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-Cooking: Angelic Berry Trifle
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Try satisfying your sweet tooth with this recipe for Angelic Berry Trifle:


  • 1 (3.4-ounce) package vanilla instant pudding mix
  • 2 cups plus 2 tablespoons 1% low-fat milk, divided
  • 1/4 cup (2 ounces) 1/3-less-fat cream cheese
  • 2 (16-ounce) packages frozen mixed berries, thawed
  • 3 tablespoons sugar
  • 1/3 cup whipping cream (whipped until stiff peaks form)
  • 8 ounces angel food cake, cut in 1/3-inch-think slices
  • 1/2 cup sliced almonds, divided
  1. Make the pudding according to package directions, using 2 cups low-fat milk. Refrigerate until ready to assemble trifle.
  2. Place remaining 2 tablespoons milk and cream cheese in bowl and beat with a mixer at high speed until smooth. Refrigerate until ready to assemble trifle.
  3. Toss the berries with the sugar and set aside.
  4. Place cream in a bowl, and beat with cold beaters on high speed until stiff peaks form; refrigerate.
  5. Place half the berries on the bottom of a straight-sided 2- or 3-quart clear dish. Top the berries with half the angel food cake slices, overlapping slightly.
  6. Stir the pudding and cream cheese mixtures together and gently fold in whipped cream. Pour 2 cups pudding mixture over cake and top with 1/4 cup almonds. Use the remaining cake to form another layer and top it with the remaining berries. Pour the remaining pudding mixture over the berries and sprinkle with1/4 cup almonds. Refrigerate at least 1 hour, or up to 8 hours.

Makes 12 servings

Nutritional information per serving: 202 calories, 6g total fat (2g saturated fat, mono 2g, poly 1g), 5g protein, 34g carbohydrates, 3g fiber, 14mg cholesterol, 1mg iron, 256mg sodium, 99mg 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 ball squat:




This exercise focuses on the lower body and will help to improve coordination and strength.  The ball squat is a great starting point for the exerciser with poor flexibility or motor skills. 

Step 1: Position the ball between a wall and the small of the back. Spread your feet shoulder width apart and forward of the knees.

Step 2: Lower your hips towards the floor until they reach knee height. Return to the starting position and repeat.

Form tip: When in the seated position, make sure that your knees are behind your toes.


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


Q: What are the pros and cons of water aerobics?  How many calories are burned during a class?

A: Water aerobics is a great alternative to traditional exercise routines and, in my opinion, the pros outweigh the cons.  Our average water classes last about 1 hour and target all the major muscles groups while also providing a cardiovascular workout.  It is mostly performed in chest deep water so it is not essential to be a strong swimmer to participate. Like with other exercise programs, water aerobics routines can be adjusted to suit individual needs, restrictions, and fitness levels.  There are several major benefits to practicing water aerobics.  The first is that it provides buoyancy and support for the body, placing less strain on joints and muscles.  Another advantage is that it offers resistance in all directions as opposed to land exercises where you work only against gravity. This multi-directional resistance is an excellent rehabilitating exercise. This form of exercise is often recommended to those suffering from joint problems because the risk of injury is comparatively lower due to its low-impact nature.  A nice perk is that you don’t have to have any special equipment, just a bathing suit, though this can also fall in the con category for some.  One other potential con is the caloric expenditure.  An average size person can burn 300 calories in a one hour water class. The same person will burn more calories performing a more vigorous activity such as running though they will be placing a higher level of stress on the body. To recap water aerobics is a fun alternative to machine exercises that provides a good workout and minimal stress to the musculoskeletal system.

Visit www.miami.edu/wellness for Water Aerobics classes at the Herbert Wellness Center.


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 recent study conducted at the University of Illinois showed that walking for 40 minutes, three times per week can enhance brain connectivity, which in turn reduces aging related declines in brain function.  This study investigated 65 older adults, aged 59 to 80 involved in either a walking program or stretching/toning program for a year. The researchers measured participants' brain connectivity and performance on cognitive tasks at the beginning of the study, at six months, and after a year of either walking or toning/stretching. At the end of the year, connectivity was significantly improved in the brains of the walkers, but not in the stretching and toning group.

Brain connectivity is essentially how various brain regions function together as a network. As we age, the different regions become “less connected.” Individuals with Alzheimer’s disease as well as those with lack of coordination tend to have less connectivity. Higher connectivity is associated with higher performance on executive control tasks such as planning, scheduling, dealing with ambiguity, working memory, and multitasking, all skills that tend to decline with aging.




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.

Trying to Lose Weight? Drink More Water
Forget diet pills and cleanses. A new study suggests that an effective weight-loss aid is available straight from your kitchen sink. Drinking two 8-ounce glasses of water before breakfast, lunch, and dinner while also cutting back on portions may help you lose weight and keep it off for at least a year, according to research presented today at the annual meeting of the American Chemical Society, in Boston. "As part of a prudent, low-calorie weight-loss diet, adding water may help with weight-loss success," says Brenda Davy, Ph.D., the lead author of the study and an associate professor of nutrition at Virginia Tech, in Blacksburg.

Dietitians have long recommended drinking water as a way to shed pounds, but little research has been done to confirm this conventional wisdom, the researchers say. Though small, Davy's study is the first randomized controlled trial to examine the benefits of "preloading" with water before meals. The study included 48 overweight or obese men and women between the ages of 55 and 75 who were on a low-calorie diet (1,200 calories per day for women and 1,500 calories per day for men). Half of the people were instructed to drink 16 ounces of water - the amount in a small bottle of spring water - before meals. After three months, the participants who drank water had lost an average of about 15.5 pounds, compared with just 11 pounds in the control group, according to the study, the first results of which were published earlier this year in the journal Obesity.

And the weight loss appears to be lasting, new data suggest. After a full year of the same regimen, the water drinkers had slimmed down by an additional 1.5 pounds, on average, while those who didn't load up on water before meals gained about 2 pounds, Davy says. (Unlike the data published in Obesity, the findings presented today have not been thoroughly vetted by other experts in the field, as is required by most medical journals.)

Davy and her colleagues aren't sure why drinking water before meals encourages weight loss, but the main reason appears to be that it helps fill your stomach, making you less hungry and less likely to overeat. In addition, drinking more water may discourage you from guzzling soda and other calorie-laden beverages. (The study included only plain water, not mineral, flavored, or vitamin waters.) Even the routine of drinking water before meals may have a beneficial effect because it's a reminder that you're trying to lose weight, the researchers suggest.

Drinking more water is a low-risk way to lose excess weight, especially if it takes the place of other liquid calories, says Stephen Cook, M.D., an obesity expert at the University of Rochester Medical Center, in N.Y. "This is an easy way to replace those calories, and if everything is equal, it will slow down your weight gain or reverse it," says Cook, who was not involved in the new research. "It is one of the safest things we can recommend to help people lose weight."

Davy says that people who are trying to lose weight should bring a refillable water bottle to work and drink from it throughout the day. "And try to have two cups of water 20 minutes before each main meal," she says.

While each person's hydration needs are different, the Institute of Medicine advises that men and women try to consume about 3.7 and 2.7 liters of water a day, respectively, including water found in food and other beverages.

Source: CNN