What's Happening?
   
 

Building Hours During Reading Days and Finals
Please note the following reduced hours of operation during reading days and finals, December 3 - 16:

  • Weekends: 8 a.m. - 10 p.m.
  • Weekdays: 6 a.m. - 11 p.m.

Click here for a full listing of our hours of operation.

Check Out our Cooking Class Recipe Archive
Have you considered taking one of our cooking classes but haven't found the time to attend? Did you attend and accidentally lose your recipe handouts? Click here to view our cooking class recipe archive. Don't forget - food should be fun!

Holiday Schedules for Group Exercise, Yoga, and Studio Cycling
Holiday schedules for group exercise, yoga, and studio cycling begin December 10 and run through January 16. Click here to view our holiday class offerings.

Gift Cards for the Holidays
Give the gift of health and wellness this holiday season! The Herbert Wellness Center sells gift cards in any denomination which can be used to purchase a membership (must meet eligibility requirements), instructional classes, massage therapy, yoga and studio cycling passes, and more. Gift cards are available for sale at the front desk or sales office. For more information call 305-284-8500 or email wellnesscenter@miami.edu.

   
  Congratulations to Chris and Jess!
 

Congratulations to Christian and Jessica Ross, UM alumni who married on November 24! Pictured to the left is the Love Bridge brick that close friends and fellow alumni Katie Sharon, Ryan Yursky, Timothy Jessee, Eric French, and Raina Moyer presented to the happy couple. The Herbert Wellness Center wishes the happy couple a lifetime of happiness and love.

 

  For information about purchasing Love Bridge bricks contact Carmen Gilbert at 305-284-8512 or cburgess@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 Sales Office 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 Sales Office 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
Monday, December 5, 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).

 
   
 

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

  • December 3: Men's Basketball vs. Massachusetts at 1 p.m.
  • December 6: Men's Basketball vs. Memphis at 9 p.m.
  • December 15: Winter Commencement at 10 a.m.
  • December 17: MMA Championship Fighting Alliance at 7 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: Caramel Apple Oatmeal Cookies
As much as we all love the holidays, sometimes our waistlines really suffer. Maintaining healthy eating habits can be very tricky. One of the best ways to lighten up your holiday table is to utilize healthier recipes that don't skimp on flavor. Try these Caramel Apple Oatmeal Cookies. With only 83 calories per cookie you can enjoy your desert without a side of guilt.

   
 
  • 1 1/2 cups all purpose flour
  • 1 1/2 cups old-fashioned rolled oats
  • 1 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 3/4 cup granulated sugar
  • 3/4 cup packed brown sugar
  • 6 tablespoons unsalted butter, softened
  • 2 teaspoons vanilla extract
  • 1 large egg
  • 3/4 cup finely chopped dried apple slices
  • 3/4 cup caramel bits or 16 small, soft caramel candies, chopped
   
  Preheat oven to 350°. Combine flour and next 4 ingredients (through salt) in a bowl; stir well. Place sugars and butter in a large bowl; beat with a mixer at medium speed until light and fluffy. Add vanilla and egg; beat well. Gradually add flour mixture; beat at low speed until just combined. Fold in apple and caramel bits. Drop dough by 2 teaspoonfuls 2 inches apart onto baking sheets lined with parchment paper. Flatten balls slightly with hand. Bake at 350° for 9 minutes. Cool on pans 3 minutes. Remove cookies from pans; cool completely on wire racks.

Per serving (1 cookie): 83 calories; 2g fat (1.1g sat., 0.5g mono, 0.3g poly); 1.1g protein; 15.5g carbohydrates; 0.5g fiber; 8mg cholesterol; 74mg sodium; 17mg calcium.

Source: Cooking Light

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 a few around the worlds:

 
 
 
 

 

 

Step 1: Lay on a flat bench. Hold a dumbbell in each hand with your palms facing upwards. Make sure your arms are parallel to the floor and next to your thighs. Keep your elbows slightly bent.

Step 2: While inhaling move the dumbbells in a semi-circle motion ending with your arms over your head. Be sure to keep your arms parallel to the floor at all times.

Step 3: While exhaling reverse the movement and return your arms to the starting position.

 

 
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 important is proper form when you exercise?

A: I can’t tell you how often I get confused whether I’m in a gym or a jungle with all the grunts, groans, tribal yells, guttural sounds, swaying, and rocking coming from the fitness room.  This all could be alleviated with proper lifting techniques.  If everyone did this, I might start mistaking the fitness room for a library.  If you are not the type of person that wants to bring a lot of unnecessary attention to himself/herself, try some of these helpful hints:

  1. Always warm-up before you begin to lift weights. By simply doing 5 minutes of cardiovascular exercise you will make your muscles warmer and more flexible.  If your exercise will consist of mostly upper body exercises, I would recommend using our SciFit hand-cycle ergometer, a rower, or the Jacob’s ladder. 
  2. Good form trumps lifting heavy weights. I oftentimes feel as though people are in competition with the person beside them and the other person doesn’t know it.  They add on a lot of weight just to prove to the person beside them that they’re stronger than them.  But the real measure of strength is using proper form: don’t arch your back, strain your neck, or thrust your body to generate momentum to lift the weight. These types of maneuvers can cause injury and make the exercise less effective since you’re now using momentum to lift the weight and not the muscle.
  3. Increase your weight in small increments.  For example, avoid increasing from a 5-pound weight to a 10-pound weight. Yes, it’s only 5 pounds but you’re increasing the muscle demand by 50%.   That’s pretty significant.  Move up slowly and let your form be your guide.  If you still prefer to make big jumps, decrease the number of repetitions you complete..
  4. Remember to breathe: exhale on contraction and inhale on extension.  Iif you forget to do that just try to remember to breathe throughout the exercise.  Doing it too forcefully may cause you to get light-headed and pass-out.  Doing it too lightly or not at all will cause a spike in your blood pressure that may damage your blood vessels.
  5. Work through a full range of motion.  Contract and extend your limbs within your body’s ability without causing pain.  Using a full range of motion enhances your flexibility. However, you don’t want to go past the point of comfort because that can cause injury to the joint.
  6. Pay attention. Think about which muscle you are working and focus on that throughout your set.  Really feel the muscle contractions during each movement.  It truly is mind over matter and you’ll see better results once you take the time to lift weights correctly.
 
 

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.

 
   

As humans age,  the connection between nerves and muscles, called neuromuscular synapses, deteriorate. This deterioration interferes with nerve impulses to the muscles and results in muscle wasting, death of muscle fibers, and loss of function.  A recent study conducted at Harvard University showed that caloric restriction and exercise may rejuvenate the connections between the nerves and muscles and reduce the effects of aging.

The study looked at  older mice  (genetically engineered so their nerve cells glow) that had signs of deterioration in their neuromuscular synapses. Those mice placed on a restricted-calorie diet avoided the age-related deterioration of their neuromuscular junctions. More interesting, another group of elderly mice that were placed on a one-month exercise regimen showed partial reversal of the debilitating damage. Given that muscle wasting and loss of independence is a major health concern among the elderly, these findings provide another role of exercise on maintaining health and quality of life.

 
 

 

 

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.

Study Shows Small Changes Add Up to Big Improvements in Health
It’s a familiar message from nutrition professionals: The road to a healthier lifestyle is paved with a series of small changes. It seems a no-brainer that this would be a good strategy, but until a recent article in the British Journal of Nutrition, it wasn’t clear how beneficial each change is when added to previous modifications.

The research behind the article looked at modifiable lifestyle factors that decrease the risk for heart disease and Type 2 diabetes. These include eating more than five servings of fruits and vegetables a day, eating fewer than two servings of meat a day, never smoking, participating in four hours of physical activity a week, consuming two to six alcoholic drinks a week (yes, you read that correctly), and watching fewer than two hours of TV a day.

The analysis was based on a study of 1,454 participants in Princeton’s lipid research follow-up study. The subjects, both children and their parents, had been enrolled in the original study 26 years ago. This time frame allowed for an in-depth analysis of lifestyle change and disease incidence. The measured risk factors were elevated body-mass index and waist circumference and elevated blood pressure, fasting glucose levels, and blood lipids.

Now the good news. With each additional lifestyle change, the risk of heart disease and Type 2 diabetes decreased 31 percent on average. Individuals with three healthy lifestyle behaviors had a 46 percent lower risk when compared to those who had none or one. Subjects with five or six healthy lifestyle behaviors had a 70 percent lower risk.

Each lifestyle change improves health, and when you put a few together you are looking at powerful, pill-free intervention. Although the study did not say this, I would not recommend beginning and ending your efforts with the drinking recommendation. Instead, enjoy extra veggies at a party buffet, take a few more walks and turn off the TV to enjoy time with family during this holiday season to set yourself on the path to better health.

Source: The Miami Herald