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 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.

We Want Your Feedback!
Do you participate in any of the classes we offer? If so, we'd love to hear from you. Please tell us how we are doing so we can continue to improve our programs.

Yoga and Studio Cycling Semester Pass Prorate
Semester passes for studio cycling and yoga will be prorated to $30 for student members and $48 for non-student members on Monday, November 7. Semester passes allow unlimited access to scheduled classes through January 16, 2012. Visit the Wellness Enrichment Suite Monday - Friday, 7:30 a.m. - 8 p.m. to purchase your passes.

Congratulations to Jennifer Rodriguez!
The Herbert Wellness Center would like to congratulate our own Jennifer Rodriguez, personal trainer, who was recently honored by the Greater Miami Chamber of Commerce. Along with Jack McKeon, Michael Irvin, and Juan Pablo Montoya, Jennifer was inducted into the Chamber's Sports Hall of Champions on October 19. Check out the Miami Herald article for the full story. We are so proud of her!

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 - Casseroles and Frittatas
Wednesday, November 2, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Menu: Seasonal Ratatouille Lasagna, Three Cheese Frittata, and Cuban Shepherd's Pie. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Heartsaver CPR with AED
Thursday, November 3, 1:30 - 3:30 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.

Meditation Classes - The Jewels of Happiness
Monday, November 7, 7:30 - 9 p.m. Namaste! Are classes, social life, family, and/or work stressing you out? Take a break and meditate! You will develop mental clarity and discipline that will help you focus and improve concentration (great skills when it comes to juggling a busy schedule!) Lunthita Duthely, a follower of the teachings of Sri Chinmoy, will guide and instruct participants through the meditation. Instruction is free and open to everybody. Please RSVP to let us know you are coming by calling 305-284-LIFE (5433).

Cooking Class - Ole Espana
Tuesday, November 8, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Menu: Vivi's Arroz con Pollo, Tortilla Espana, and Garbanzo Frito. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Tuesday, November 8, 3:30 - 7:30 p.m., Classrooms. 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.


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

  • October 30: Miami Xtreme Cheerleading at 10 a.m.
  • November 3: Men's Exhibition Basketball vs. Florida Southern at 7:30 p.m.
  • November 4: Homecoming Concert at 9 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: Roasted Pumpkin Seeds
Sometimes the best part of carving pumpkins is roasting the seeds! Pumpkin seeds also pack a nutritious punch - they're full of anti-oxidants, fiber, vitamins, amino acids, and essential minerals. Try these pumpkin seed roasting variations this year!


Seed the pumpkin: Preheat the oven to 300 degrees F. Using a spoon, scrape the pulp and seeds out of your pumpkin into a bowl.

Clean the seeds: Separate the seeds from the stringy pulp, rinse the seeds in a colander under cold water, then shake dry. Don't blot with paper towels; the seeds will stick.

Dry them: Spread the seeds in a single layer on an oiled baking sheet and roast 30 minutes to dry them out.

Add spices: Toss the seeds with olive oil, salt and your choice of spices (see below). Return to the oven and bake until crisp and golden, about 20 more minutes.



  • Sweet - Toss with cinnamon and sugar (do not use salt in step 4).
  • Indian - Toss with garam masala; mix with currants after roasting.
  • Spanish - Toss with smoked paprika; mix with slivered almonds after roasting.
  • Italian - Toss with grated parmesan and dried oregano.
  • Barbecue - Toss with brown sugar, chipotle chile powder, and ground cumin.

Source: Food Network Magazine

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. Change up your workout with the Climbing Crunch:




Step 1: Start by lying on the floor with a three-foot-long scarf or towel wrapped around the ball of your right foot, knees bent, and left foot on the floor. Hold the scarf in both hands and extend your right leg, keeping your foot flexed.

Step 2: Keep your head neutral as you slowly walk your hands up the scarf, lifting your head and shoulders off the floor, and hold for two seconds.

Step 3: Lower your head down to the starting position by walking your hands back down the scarf.


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


Q: What are good foods to eat pre and post workout?

A: What you decide to eat before and after your workouts can make the difference in the results you gain.

Pre-Workout suggestions
You should eat a meal that is well balanced with carbohydrates and proteins 2-3 hours prior to exercise.  Stay away from foods that are high in fat or high in fiber as they may cause gastrointestinal issues as you workout.  That’s a surefire way to not get anyone to spot you EVER AGAIN.  If a big meal isn’t your thing, try a snack that’s made of carbs that you can quickly digest and won’t upset your stomach.  Here are some ideas if you like to workout in the morning:

Breakfast options:

  • Cereal
  • Bagel or English muffin with jelly or peanut butter
  • Toast with jelly or honey
  • Low fat yogurt
  • Fruit smoothie
  • Fresh fruit

Lunch or dinner options:

  • Sandwich with whole wheat bread and a lean protein source
  • Grilled sandwiches or paninis
  • Any pasta with red sauce
  • Thin crust pizza
  • Broiled/baked meat
  • Low-fat yogurt
  • Baked potatoes


  • Trail mix
  • Dried fruit
  • Low fat yogurt
  • Pretzels
  • Nuts

Post-workout suggestions
Your post-workout meals should be focused on recovery and repair.  Your meals should be higher in protein to aid with muscle repair and carbohydrates to replenish fuel supplies.  Your window of opportunity to achieve the most success from your post-workout meal should be within 30 minutes of your workout.

Even though not expressly written, it should go without saying how important it is to consume fluids throughout the day and even more so during your workout.  Depending on the intensity of your workouts, the fluids you consume during and after should contain electrolytes (like sodium).

If you get your food intake in balance, you should see results and achieve your goals faster.  Good luck!!


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.


Can’t find enough time to get in formal exercise? One way you can reduce your risk of disease is by reducing the amount of time you spend sitting. In fact, even if you do exercise, your sitting time may be trumping the benefits. A new study shows that even people who set aside time for exercise regularly but are otherwise sedentary, may not be active enough to combat chronic diseases such as diabetes. This means that if you have a regular daily exercise routine (i.e. 30 minutes of cardio at a gym, 4 days per week) but spend the rest of your day sitting, you still may be at risk. The study found that negative physiological changes associated with a higher risk for type 2 diabetes occur in people who transition from high amounts of activity (greater than 10,000 steps a day) to inactivity (fewer than 5,000 steps each day). One way to counter this is to make a conscious effort to take  500 to 1,000 steps every 1-2 hours. Changes might include taking the stairs instead of the elevator, walking to a coworker’s office rather than calling, or planning time for short walks throughout the day.




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.

Midlife Weight Loss Cuts Heart Risk
Being overweight as a teenager carries a greater risk of being an overweight adult, along with an increased risk of dying of heart disease. But overweight adolescents who slim down in middle age may lower their risk, a new study shows. Previous studies have linked being overweight as a teenager or young adult to deadly consequences later in life, including an increased risk of heart disease. But it was unclear if the risk was higher simply because heavy teenagers become heavy adults, or because being overweight or obese as a young adult causes irreversible damage.

To find out, a team of scientists at Harvard Medical School and elsewhere combed through data from the Harvard Alumni Health Study, which tracked the medical information of men who entered the university as freshmen from 1916 to 1950. The researchers gathered data on about 19,000 of the Harvard alumni who were subsequently followed in later decades, looking at their habits, heart disease risk histories and body mass indexes, among other things. The subjects were followed for up to 82 years.

The study, published on Monday in The Archives of Internal Medicine, found that the heaviest students were more likely to become overweight or obese adults. Furthermore, the men who were obese as freshmen had nearly twice the risk of dying of heart disease decades later as the men who had been of normal weight in college. A similarly increased risk was seen among the men who were overweight as freshmen. “That simply reflects the fact that fat kids become fat adults,” said Dr. I-Min Lee, an associate professor of medicine at Harvard Medical School and an author of the study, “and that drives deaths from heart disease.”

But when the researchers factored in middle age, adjusting for the subjects’ weight at that time, they found that the risk changed. The men who started college overweight or obese but were of normal weight in middle age no longer had a higher risk of dying of heart disease. Body mass index in middle age was a strong predictor of dying of heart disease, the study showed. Being overweight in middle age increased the risk 25 percent, and being obese raised it 60 percent.

While the study looked only at men, Dr. Lee said she believed the findings would hold for women as well, since the biological effects of overweight and obesity on heart disease risk are similar in the two sexes. In both men and women, the data linking obesity in middle age to heart disease is clear, she said.

The only other study that prospectively measured B.M.I. in both early and later life, published over 20 years ago, showed that a higher body weight in adolescence raised the risk of heart disease later in life, regardless of B.M.I. in midlife. But that study was considerably smaller and looked at only about 500 people.

Dr. Lee said that while the latest study offered good news, “it’s not that it’s not harmful to be fat when you’re younger,” since extra weight in adolescence tends to follow you into adulthood. But an editor’s note that accompanied the study ended on a more optimistic note, saying it “brings us some reason for hope that efforts to address childhood obesity are well worth it.”

“The negative influence of early B.M.I. on mortality drops out when middle-age B.M.I. is added,” the note went on. “It is never too late to adopt healthy lifestyle changes.”

Source: New York Times