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  What's Happening?
   
 

Dear Health-E-Living Subscriber,

Happy New Year! At this same time last year I wrote to inform you about the expansion of the Herbert Wellness Center. Looking back on my letter, I noticed that I predicted completing the project by February 2011. I’m pleased to report that we will meet our deadline!

I would like to cordially invite you to celebrate the expansion and the 15th anniversary of the Patti and Allan Herbert Wellness Center on February 24 starting at 4 p.m. The first 500 guests will receive a special gift. Food, live music, and a tour of our new and expanded facilities will be part of the festivities.

I am confident you will be “wowed” by what you see! To those of you who may not be aware, the 18,000 sq. ft. expansion includes:

  • an additional 6,500 feet to the fitness room
  • new, state-of-the-art fitness and cardio equipment
  • an increase in cardio machines from 60 to 120 pieces
  • two multi-purpose rooms for more group exercise and instructional programs
  • a new cycling studio with the latest audio and visual equipment for the “ride of your life”
  • a Pilates studio with five reformer machines

The expansion will allow us to better serve the needs of our students, members, and the community. Look for more information about new opportunities in upcoming issues of Health-E-Living. Please keep in mind that many of the programs we offer are open to non-members as well. So if you have a friend or family member that can’t join the Center, encourage them to participate in one of our many community classes.
 
I look forward to seeing you at the celebration on February 24th. As always, I am open to your feedback. If you have any questions or comments, please complete a “Hey Norm” card or send an e-mail to wellnesscenter@miami.edu.

I wish you and your loved ones a happy, healthy, and rewarding 2011!

Norm Parsons, Jr.
Director

Wellness Parking Permits Prorated
Wellness Parking permits are now prorated to $44 and are valid through August 15, 2011. Permits are available to Herbert Wellness Center members (except students and Gables campus 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.

Spring 2011 Community Classes
Registration for Spring 2011 Community Classes is going on now through next Friday February 4. Classes include belly dance, salsa, tennis, mat and reformer Pilates, adult aquatics, youth aquatics and much more.  Click here to visit the course catalog .  Sign up in the Wellness Enrichment Suite Monday - Friday from 8:30 a.m. – 8 p.m. If you would like to try a class before purchasing the semester pass you can try the first scheduled class for free!

New to the Community Class Schedule: Reformer Pilates
Joseph Pilates created equipment to both support and challenge the body's core musculature. The spring resistance on the reformer equipment assists by strengthening and stretching weak areas of your body, while encouraging the development of core strength and proper joint alignment. Reformer classes follow a general sequence of exercises guided by an instructor. These flowing movements linked together through mindful breathing challenge your balance, coordination, and abdominals. Beginning the second session of the Community Class schedule, Saturday March 19, the Herbert Wellness Center will offer 7 different multi-level Reformer Pilates class options.  Registration for these classes is going on now.  You can find class times and prices on the community class schedule.  Registration is open to both members and non-members.  For additional information contact Melissa Jurado at mjurado@miami.edu.

Spring Studio Cycling Special
Studio Cycling semester passes for Spring 2011 are available at a 20% discount for this semester only. Passes allow access to unlimited classes and are valid through May 6. The cost is $48 for student members and $77 for non-student members. To sign up visit the Wellness Enrichment Suite, Monday - Friday, 8:30 a.m. to 8 p.m., or call at 305-284-LIFE(5433) for more information.

Yoga Cards on Sale Now
Spring 2011 Yoga cards allow access to unlimited classes and are valid through May 6.  The cost is $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 at 305-284-LIFE(5433) for more information.

Mini Canes Recreational Sports Camp Enrollment Starts February 14
Registration for the popular Mini Canes Recreational Sports Camp at the Herbert Wellness Center on the Coral Gables campus begins Monday, February 14. 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 13. Before-care and after-care are also available. For more information, call 305-284-8510 or visit www.miami.edu/wellness/camp.

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:

   
   

Heartsaver CPR
Tuesday, February 1, 11:30 a.m. - 1:30 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.

Meditation Classes - The Jewels of Happiness
Friday, February 4, 7:30 p.m. - 9 p.m. 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.

Cooking Class - Thai Cuisine: Part 1
Tuesday, February 8, 7 p.m. - 9 p.m., Chef Mercedes, Instructional Kitchen. Balances the use and taste of five flavors: spicy, salty, bitter, sour, and sweet, in a way that is unimaginable without tasting it. Our recipes will be prepared with reasonable expenditure of time and labor and will make your taste buds burst with delight. Menu: Shrimp Coconut Soup with Lemon Grass (aka "Tom Khaa"), Spring Roll and Dipping Sauce, Fried Rice with Chicken, and Pumpkin Custard Dessert. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

 
   
 

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

  • January 26: Men's Basketball vs. North Carolina at 7:30 p.m.
  • January 29: Barry Manilow concert at 8 p.m.
  • February 3: Men's Basketball vs. Georgia Tech at 7 p.m.
  • February 5: Men's Basketball vs. Virginia at 2 p.m.
  • February 9: Toppel Career Center Expo

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: Quick Chicken Cacciatore
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Lighten up your dinner with this Quick Chicken Cacciatore recipe:

Ingredients:

  • 2 teaspoons olive oil
  • 4 (4-ounce) boneless, skinless chicken breast halves
  • 3/4 teaspoon salt, divided
  • 1/4 teaspoon freshly ground black pepper
  • 1 small yellow or green bell pepper, cut into thin strips
  • 2 cups sliced crimini mushrooms
  • 1/2 cup dry red wine
  • 1 1/2 cups tomato and basil pasta sauce (such as Classico)
  • 2 tablespoons chopped fresh parsley

Heat oil in large nonstick skillet over medium-high heat; add chicken. Sprinkle 1/2 teaspoon salt and pepper over chicken; cook 4 minutes per side. Transfer chicken to a plate; set aside.

Combine bell pepper and mushrooms in skillet over medium heat. Sprinkle with 1/4 teaspoon salt; cook 4 minutes, stirring occasionally. Add wine; cook 2 minutes. Stir in sauce; heat through. Return chicken to skillet; reduce heat and simmer, turning once, 4 minutes or until cooked through. Top with parsley.

Per serving: 250 calories ; 6g fat (1g sat.; 3g mono; 1g poly); 31g protein; 11g carbohydrates; 2g fiber; 78mg cholesterol; 2mg iron; 567mg sodium; 88mg 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 build on the basic exercises we featured last semester. Combining different movements in the same exercises increases caloric expenditure and allows you to accomplish more with less time. This issue's exercise is the squat and press:

 
 
 
 

 

 

Step 1: Begin with your back straight and feet shoulder-width apart. Hold the dumbbells in front of you comfortably at about the height of your shoulders.

Step 2: Squat down to a 90-degree angle while keeping your back erect. Keep your abdominal muscles tight and look straight ahead. Practice the movement without any weight at first if you're having trouble getting a full squat.

Step 3: Rise out of the squat with a slight explosion while maintaining form and control. Breathe out on the exertion. Simultaneously press or push the dumbbells up and over your head.

Step 4: End the movement by bringing the dumbbells back into the shoulder position.

Note on form: Avoid arching the back during the overhead press.

 

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

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Q:  If I want to lose weight is it better to diet or to exercise?

A: Both!   The combination of both of these methods is the best way to lose weight and improve your health.  Normally, only about 5% of dieters are successful in keeping weight off, and weight cycling is very common. Usually one-third of weight lost is regained within one year and almost all is regained within three to five years.  The mechanism of weight loss is simple. It is encompassed in a concept called energy balance. When you burn more calories than you consume, you lose weight. Therefore, to lose weight you need to burn more calories and/or consume fewer calories. Research shows that the combination of exercise and diet is more effective than diet alone. Furthermore, while diet alone helps you lose weight, it is exercise that improves your physical fitness. Combining diet and exercise can be tricky when you’re trying to cut calories. It is important to make sure that you eat enough so that you have energy to get through your workout, but not so much that you tilt your energy balance back to the weight-gain side. While guidelines suggest 1 to 2 pounds of weight loss a week, you should set a goal that is both realistic and manageable for your lifestyle and fitness level. Remember healthy weight loss is a gradual process.  Make healthy food choices, have a little patience, and reap the benefits.

Source: ACE FitFacts

 
 

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 a plethora of evidence showing that regular exercise reduces the risk of cardiovascular disease and ALL of its risk factors. There is now evidence indicating that the time we spend sitting also has an effect on these health related risks, REGARDLESS of the amount of exercise we get. This study, reported in the European Heart Journal, showed that longer sedentary time (sitting) was associated with higher waist circumference, lower HDL cholesterol (good cholesterol), higher C-reactive protein (an inflammatory marker for heart disease), higher fasting triglycerides, and insulin resistance. These associations remained even when the data was controlled for exercise volume. Furthermore, periodically standing up and moving about for as little as a minute was associated with beneficial changes in waist circumference and C-reactive protein. Based on these results, it is recommended to not only participate in a regular exercise program, but to also make an effort to take small frequent "breaks" from sitting.

 
 

 

 
 

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.

Smoking, Obesity to Blame for Lag in U.S. Lifespan
The U.S. spends more on health care than any other nation yet has worse life expectancy than many — and a new report blames smoking and obesity. That may sound surprising, considering that public smoking is being stamped out here while it's common in parts of Europe. And obesity is a growing problem around the world. But the U.S. led those unhealthy trends, lighting up and fattening up a few decades ahead of other high-income countries. And the long-term consequences are life expectancy a few years shorter than parts of Europe and Japan, the National Research Council reported Tuesday.

In the U.S., life expectancy at birth was 80.8 years for women and 75.6 years for men in 2007. In France, life expectancy for women was 84.4 years and 77.4 for men. And in Japan, it was nearly 86 years for women and 79.2 for men. But thanks to the decline in smoking over the last 20 years, the life expectancy of U.S. men is expected to rapidly improve in coming decades. That improvement will be a little slower for U.S. women, whose peak smoking rates occurred several years after men's.

In countries where women's life expectancies are particularly high, women never smoked as much as men, said gerontologist Eileen Crimmins of the University of Southern California, who co-chaired the report. But in some Northern European countries, women's smoking was more similar to Americans' and life expectancy is too.

While smoking is the key factor, the report also said obesity may account for a fifth to a third of the U.S. shortfall in life expectancy. It's hard to predict if that impact will continue, Crimmins said. Treatments may allow people to survive obesity's damage for longer, although specialists are particularly concerned about the lifespan of children who live all their lives obese rather than getting fat after they're grown.

As for all those health care bills, "it's not enough to trump a lot of our behaviors," Crimmins said.

The council is part of the National Academy of Sciences, an independent organization chartered by Congress to advise the government on scientific matters.

Source: MSNBC