What's Happening?
   
 

Community Class Registration - Session II
Community Classes are open to both members and non-members and include courses such as Capoeira, Salsa, prenatal exercise, Tai Chi, belly dance, adult and youth aquatics, and tennis. Try the first scheduled class in any program for FREE! Registration for the next session of community classes begins on Monday, October 24 and runs through Friday, November 4. Classes begin on Saturday, October 29. Visit the Wellness Enrichment Suite Monday - Friday from 7:30 a.m. - 8 p.m. to register. Click here for information about prices, dates, and schedules. For questions contact Meli Jurado at 305-284-8513 or mjurado@miami.edu.

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, two males and two females, are available weekdays for daytime 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 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 - Southern and Soul
Tuesday, October 18, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Menu: Baked Green Tomatoes, Chicken Boudine, and Shrimp and Okra Gumbo. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Heartsaver CPR with AED
Tuesday, October 18, 5:30 - 7:30 p.m., Classrooms. The HS AED course teaches CPR, AED use, and relief of choking in adults, children, and infants, as well as the use of barrier devices for all ages. (Optional: Infant CPR with mask and choking). Cost: student members - $30, non-student members - $35, non-members - $40.

 
   
 

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

  • October 14: "The President's Own" United States Marine Corps Band at 7 p.m.
  • October 15: Warrior One Mixed Martial Arts at 8 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: Pork Loin with Apple-Cranberry Chutney
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Get into the fall spirit with this recipe for Pork Loin with Apple-Cranberry Chutney:

Yield: 8 servings (serving size: 4-5 ounces pork and 2 tablespoons chutney)

Fruit and pork make the perfect pair in this savory dish. Cranberries are a great source of Vitamin C, and the fresh ones have more than double the hunger-busting fiber as dried, sweetened versions.

   
 

Ingredients:

  • 2 teaspoons olive oil
  • 1 (2 1/2 - 3 pound) boneless pork loin
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon pepper
  • 2 slices reduced-sodium bacon, sliced into 3/8 inch thick pieces
  • 1 medium leek, halved length-wise and sliced into 1/4-inch thick pieces (1 cup)
  • 3 medium apples, peeled, cored, and sliced (3 1/2 cups)
  • 1 cup fresh cranberries
  • 1 tablespoon honey
  • 1 small sprig fresh rosemary
  • 1 tablespoon fresh lemon juice
  • 1/3 cup water
   
 

Preheat oven to 400°.

Heat oil in a large nonstick skillet over medium-high heat until hot. Season pork with salt and pepper. Add pork to skillet, turning to brown on all sides, about 8 minutes. Transfer to a baking sheet (reserve skillet); roast 45-55 minutes or until an instant-read thermometer registers 155°. Remove from oven; transfer pork to a plate.

Meanwhile, add bacon to skillet; cook over medium heat until bacon begins to crisp and fat has been released, about 3-4 minutes. Add leek and cook, stirring, until tender (about 8 minutes). Add apples, cranberries, honey, rosemary, lemon juice, and water. Bring to a boil; reduce heat and simmer, partially covered, for 30 minutes or until apples and cranberries partially break down and sauce thickens. Discard rosemary. Slice and serve pork with chutney and green beans or broccoli.

Per serving: 291 calories; 9.4g fat (3g sat., 3.8g mono, 0.8g poly); 35g protein; 15g carbohydrates; 2g fiber; 99mg cholesterol; 236mg sodium.

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 issue's exercise is the Bench Dips:

 
 
 
 

 

 

Step 1: Start by sitting on a sturdy, non-moving object (like a bench or chair), put your feet on another sturdy, non-moving object of similar height with enough space to have your legs fully extended in front of you. Place your hands beside your hips with fingers facing towards your feet.

Step 2: Inhale as you lower your body down between the two objects until your upper arms are at a 90-degree angle (or slightly lower) to the floor. Keep your elbows as close to your body as possible throughout the entire movement.

Step 3: Exhale as you use your triceps to extend back to the starting position.

Variations: Place your feet on the floor (beginners) or add a plated weight to your lap (advanced).

 

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

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Q: How can I stay motivated to keep up my workout routine?

A: You aren’t the first or last person to have trouble getting motivated to exercise.  Our society has become so fast paced that people don’t have enough time to take care of themselves or their health.  So how can you incorporate exercise into your fast-paced life?  More importantly, once you get started how can you keep your routines interesting?  Here are some tips to keep you moving:

  1. Schedule it:  You schedule meetings and doctor’s appointment, why not schedule your workout?  If your calendar is shared, just put busy that way people won’t talk you out of going to exercise.
  2. Be comfortable:  Pick a place that is convenient and a welcoming environment.  The more comfortable you feel in the place you workout, the less of a chore it will feel.  Make sure the place you select has all of the amenities (juice bar, personal training, classes, etc.) that will make it easy for you to attend.
  3. Keep it simple:  I’m pretty sure you didn’t wake up one day unhappy with your current fitness status so therefore you shouldn’t expect after one trip to the gym/one session with the trainer to reach your goals.  Set realistic short term goals that you can achieve in a reasonable amount of time.  As you continue to reach your goals, set new ones to keep you moving in the right direction. 
  4. Tell somebody:  Tell a close friend or write down and post what your goals are to hold yourself accountable.  Nothing feels better than to see you achieve your goals on paper or marking off another exercise day on the calendar.  Friends can be great supporters and encourage you to keep up the good work.  Who knows, maybe your new good habits will rub off on them as well.
  5. Try something new:  Take a Zumba class or workout with a trainer, or do an interval workout.  The more frequently you change your routine, the less likely you’ll get bored with your workout.  Plus, you won’t reach a plateau as quickly as you would if you did the same thing week after week.
Remember 21 days makes it a habit.  If you can get through the first three weeks, it will be a lot easier.  Setbacks are normal because hey, life happens.  Just remember to not beat yourself up for it.  Take note of what caused you to “fall off the wagon” then get back on it.  Repetition is the key to success so keep up the good work!
 
 

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.

 
   

We all know that regular exercise has many health benefits, especially in middle-aged and overweight women. However, only 47% of this population meet the current national physical activity guidelines. Common sense would tell you that one’s perception and attitudes toward exercise would affect their willingness to participate.
A recent study set out to  evaluate psychological responses to vigorous and moderate intensity exercise in middle aged women (age range 40-60 years). As part of the study, the subjects either completed a vigorous intensity exercise bout (maximal exercise test) or a  moderate intensity exercise bout on a treadmill. Psychological responses were assessed before, during, and after each bout and also 20 and 40 minutes post exercise for the moderate intensity bout.

The findings showed that the women displayed a  more positive response to moderate intensity exercise as well as increased feelings of energy. The results suggest that moderate intensity exercise should be promoted for middle-aged women given that they may respond to vigorous exercise less positively, creating the potential for discouraging women from pursuing and maintaining regular physical activity.
 
 

 

 

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.

Dieters in Weight Watchers Study Drop up to 15 Pounds in a Year
Overweight and obese adults who followed the Weight Watchers program lost more than twice as much weight as those who received weight-loss advice from a doctor or nurse, according to a new year-long study funded by the company. The study, which was published Wednesday in the Lancet, included 772 men and women in Australia, Germany, and the United Kingdom who were recruited during ordinary doctor's appointments. The researchers randomly selected about half of the participants to receive a free 12-month Weight Watchers membership (including access to weekly meetings), and encouraged the other half to attend monthly one-on-one weight-management sessions at their doctor's office.

The 61% of Weight Watchers users who stuck with the program for a full year lost 15 pounds, on average, compared with 7 pounds among the 54% of people in the other group who continued to visit their doctors each month. When the researchers included the people who dropped out of either program before the year was up, the average weight loss was lower but followed the same pattern: 11 pounds in the Weight Watchers group and 5 pounds in the other group.

Michael Jensen, M.D., an endocrinologist at the Mayo Clinic, in Rochester, Minnesota, says it's only natural that the weekly weigh-ins and "group spirit" of programs such as Weight Watchers would prove more effective than occasional guidance from a doctor or nurse, since research has shown that dieters are more likely to stick with weight-loss programs that stress accountability. "It's not terribly surprising that a group whose whole career is basically helping people with weight management would do a better job than a primary-care group that has a lot more responsibilities on top of that," says Jensen, who was not involved in the study.

Similar studies of other commercial weight-loss systems, such as Jenny Craig and prepackaged food programs, have produced comparable results in the past. In a 2010 study funded by Jenny Craig and published in the Journal of the American Medical Association, for instance, women who completed one year of the program lost about 20 pounds, three or four times more than women who received occasional advice from a nutritionist.

Still, the authors of the new study say they were surprised by how dedicated the Weight Watchers participants were—they attended three meetings a month, on average—and by how much weight they actually lost.

"I don't think we could have predicted that people randomly allocated to Weight Watchers by their doctor—rather than choosing to attend of their own accord, which would give a selected group of probably more motivated people—would lose significantly more weight," says lead author Susan Jebb, Ph.D., a diet and population health researcher at the UK Medical Research Council, in Cambridge.

People may be more likely to stick with a program like Weight Watchers when they're participating free of charge, however. The cost of Weight Watchers can run as high as $500 per year, a price tag that could sap the motivation of real-world dieters who are paying out of pocket. At the same time, Jensen says, it's possible that some people paying out pocket might be less likely to drop the program because they'd feel obligated to get their money's worth.

The study participants had a body mass index (BMI) between 27 and 35 and at least one additional risk factor for obesity-related disease, such as excess belly fat or a family history of diabetes. (People with a BMI over 25 and 30 are considered overweight and obese, respectively. A 5-foot, 6-inch woman with a BMI of 27 weighs 167 pounds.)

People in the Weight Watchers group were three times more likely than the other participants to lose 10% or more of their initial body weight. And nearly two-thirds of the Weight Watchers users lost 5% or more of their body weight, versus one-third in the other group. "Those really are medically very significant numbers," Jensen says. "For overweight or obese people, that kind of loss results in pretty substantial improvements in health and disease risk—to the point where, if you're on medication for blood pressure or cholesterol or diabetes and you can [lose] 10% of your weight, you've got at least a reasonable chance of decreasing or discontinuing that medication."

Jebb and her colleagues say that partnerships between primary care physicians and commercial weight-loss programs like Weight Watchers could be an effective and inexpensive way to treat certain people who struggle to maintain a healthy weight. A cost-benefit analysis will be needed to determine whether doctors should recommend such programs to their patients more often, and which patients might benefit the most, Jebb says. But, she adds, the programs appear to be promising and may be more cost-effective than one-on-one doctor's appointments, not to mention untreated obesity complications.

Although Weight Watchers sponsored the study, Jebb stresses that the company had no control over the design or results. "Our research contract included a clause to allow us the right to publish the data regardless of the outcome," she says.

Source: CNN

Click here for more information about Weight Watchers at UM.