Happy Holidays from the Herbert Wellness Center staff!
   
  What's Happening?
   
 

The Battle of the Bridge is Over!
In an effort to provide better customer service for our members and guests, the membership sales staff and the wellness services sales staff are now one. Our members will no longer have to shuttle back and forth across the bridge to conduct business - we are now a "one-stop shop" for most services. The new sales office is located in the Wellness Enrichment Suite in the space formerly used for Studio Cycling classes. The sales office phone number is the same as the Wellness Enrichment Suite and is very easy to remember - 305-284-LIFE(5433).

The administrative office will continue to manage intramural and special event registration, club sports, and registration for our award-winning Mini Canes Recreational Sports Camp. The phone number is still 305-284-3253.

If you have time, please stop by the new sales office. Marni Dow, recently promoted to Customer Service Manager, and her team of student employees would welcome your visit!

Wellness Services Consultants
Along with the change to the sales office, we added a new student position titled "Wellness Services Consultant." Wellness consultants, who work under the supervision of Dr. Tony Musto, are available to answer questions regarding personal training, fitness testing, and services related to special populations. You will find the wellness consultants sitting at the front desk located at the entrance to the Wellness Enrichment Suite.

Herbert Wellness Center Winter Break Schedule
For your convenience, the Herbert Wellness Center is only closed two days during the winter break; Christmas Day and New Years Day. However, operating hours are slightly reduced. A complete schedule is on our website (www.miami.edu/wellness). You can also find the schedules for group exercise, yoga, and studio cycling on the website. If you have any questions about operating hours or class schedules, please call 305-284-8500.

The administrative and sales offices follow the University holiday calendar. In addition to being closed on the weekends, the offices are closed December 23, 26, 27, 30, and January 2.

Facility Access for UM Students
UM students who are registered for the spring semester and elected the wellness fee will have continuous access to the facility. Students who graduate in December may purchase a recent alumni membership at the sales office located in the Wellness Enrichment Suite on the second floor. If you have any questions about membership to the facility, please call the sales office at 305-284-5433.

Have Company over for the Holidays? Bring them to the Herbert Wellness Center!
If you have friends and/or family visiting during the holidays, consider purchasing a guest pass booklet. The cost is only $75 for 10 passes—a 25% reduction from the daily guest fee of $10 for non-student members. You can also purchase three or five-pack booklet for $30 and $50 respectively. For more information, call 305-284-5433 or stop by the sales office in the Wellness Enrichment Suite.

Give the Gift of Wellness!
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.

For information about purchasing Love Bridge bricks contact Carmen Gilbert at 305-284-8512 or cburgess@miami.edu.

Follow us on Facebook!
Did you know that the Herbert Wellness Center had a Facebook page? Visit www.facebook.com/herbertwellnesscenter and like our page for updates on what's going on in the facility, special classes, promotions, contests, fit tips, and more!

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).

   
 

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

  • December 15: Winter Commencement at 10 a.m.
  • December 17: MMA Championship Fighting Alliance at 7 p.m.
  • December 30: Men's Basketball vs. Appalachian State 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: Eggplant Caponata
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 this recipe for Eggplant Caponata. Serve it with crostini for a simple appetizer or as a light side dish with your holiday meal.

   
 
  • 1 cup chopped onion
  • 1/4 cup olive oil
  • 1 celery stalk, chopped
  • 1 eggplant, chopped
  • 1 red bell pepper, chopped
  • 3 tablespoons golden raisins
  • 1 teaspoon chopped oregano
  • 1/2 cup water
  • 1 cup grape tomatoes, halved
  • 1 tablespoon cider vinegar
  • 1 tablespoon capers
  • salt and pepper to taste
  • handful of basil, torn
   
 

Cook onion in a skillet with olive oil, 3 minutes. Add celery and eggplant; cook 4 minutes. Add red bell pepper and cook 3 minutes. Add golden raisins, oregano and water; simmer 8 minutes. Add tomatoes, cider vinegar, and capers; cook 7 minutes. Season with salt and pepper and top with basil.

Per serving: 138 calories; 9g fat (1g sat.); 2g protein; 14g carbohydrates;7g sugars; 4.5g fiber; 0mg cholesterol; 199mg sodium.

Source: Food Network

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 upright rows with an exercise band:

 
 
 
 

 

 

Step 1: Start by standing on an exercise band so that there is tension when your arms are extended. Hold the handles a little less than shoulder-distance apart with your palms resting on the top of your thighs, elbows slightly bent, and back straight.

Step 2: Exhale and lift the handles upwards close to your body using your shoulders and continuing until the handles almost touch your chin. Remember your elbows should always be above your forearms and keep your stomach in throughout the movement.

Step 3: Inhale as you lower the handles back down to the starting position.

Variations: try using an e-z curl bar (intermediate) or dumbbells (advanced).

 

 
Ask a Trainer
Have a question you'd like answered by a personal trainer? Dominique Ennis, our assistant director for fitness and personal training, is here to help.
 
 

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Q: How much water should I drink when I work out?

A: In a previous article I talked about sweat.  This time I’m going to talk about one of the potential reasons for excessive sweat.  Have you ever exercised for a short amount of time then ended up drenched in sweat and exhausted?  The reason for this may be the early signs of dehydration.  More often than not, people aren’t 100% hydrated before they start working out and then once you start exercising, it causes dehydration in a major way.  Our sense of thirst is one of our weakest senses so we can’t rely on that to let us know when we need water.  Drinking water often is the only way to stay hydrated.  Keep these things in mind when deciding how much to drink:

  • Pre-exercise:  You should have about 8-16 oz of water at least two hours before exercise and then another 4 oz immediately before exercise.
  • During exercise: You should drink about 4oz every 20 minutes.  It may be a little uncomfortable at first to have a stomach full of liquid but as your water tolerance builds up, your body will use the water faster.
  • Post-exercise: You should drink about 16 oz of fluid for every pound of fluid you lost during exercise.

Fitness Reminder: dehydration occurs in both cold and warm climates. The city of Miami is very humid so you’ll have to consume more water during our hot months.  If your activity lasts longer than an hour, consider consuming a sports drink to replace electrolytes lost during exercise.

 
 

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.

 
   

Not only does exercise have significant health benefits but it also helps people sleep better. A recent study that included a sample of 2,600 men and women found that those who achieved 150 minutes of moderate to vigorous activity a week, experienced a 65 percent improvement in sleep quality. Active individuals also said they felt less sleepy during the day, compared to those less physically active individuals. These findings also extended to having leg cramps while sleeping (68 percent less likely) and having difficulty concentrating when tired (45 percent decrease). Interestingly, this threshold of 150 minutes per week also coincides with the current national physical activity guidelines.

The fact that regular physical activity helps improve sleep affects numerous other health variables. There is considerable evidence that poor quality sleep also contributes to high blood pressure, weight gain, insulin resistance, and elevated triglycerides.

 
 

 

 

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 Indoor Tanning Linked with Early Onset of Skin Cancer
Given that indoor tanning beds were officially classified as a human carcinogen in 2009 — up there with cigarettes and asbestos — it should be fairly obvious that frequent tanning-booth exposure would increase your risk of skin cancer. Indeed, the evidence linking indoor tanning with melanoma, the deadliest form of skin cancer, and squamous cell carcinoma, one of the more common forms of the disease, is "convincing," according to the World Health Organization's International Agency for Research on Cancer. But the research concerning tanning beds and basal cell carcinoma, the third and most frequent major type of skin cancer — which accounts for some 80% of all skin cancer cases in the U.S. — has thus far been inconsistent.

Basal cell carcinoma, a slow-growing cancer, has traditionally been a disease of middle age. But it's been appearing with increasing frequency in people under 40, especially in women — a demographic that also happens to like indoor tanning — suggesting a link. So researchers at the Yale School of Public Health sought to study the association. The study included 376 people under 40, who had been diagnosed with basal cell carcinoma between 2006 and 2010. They were matched with a control group of 390 dermatology patients who were diagnosed with minor skin conditions like cysts and warts. All participants had skin biopsies, and all were drawn from a Yale University database.

The researchers interviewed each participant about their UV exposure — both in tanning beds and outdoors. They also asked about their history of sunburns, sunscreen use, family history of melanoma and non-melanoma skin cancers, and their self-reported eye, skin, and hair color.

The conclusion: people who had ever used a tanning booth were 69% more likely to develop early-onset basal cell carcinoma than never tanners. Those who used tanning booths more regularly — for at least six years — were more than twice as likely to develop basal cell carcinoma, compared with never tanners. The study found that women were far more devoted than men to indoor tanning, which might help explain why 70% of all early onset basal cell carcinomas occur in females. The authors concluded that about 27% of cases of early onset disease — including 43% of cases in women — could be prevented if people simply stopped using tanning booths.

That's a tall order, considering that some 30 million Americans use indoor tanning beds each year. Policy changes, such as the recent California ban on teen tanning, may help, the authors suggest. So would behavioral interventions aimed at women — at least one study in 2010 found that the best way to get young women to tan less was to warn them about the skin-wrinkling effects of tanning-bed exposure, not the risk of skin cancer. "Importantly, indoor tanning is a behavior that individuals can change. In conjunction with the findings on melanoma, our results for [basal cell carcinoma] indicate that reducing indoor tanning could translate to a meaningful reduction in the incidence of these two types of skin cancer," said Leah M. Ferrucci, first author of the paper and a postdoctoral fellow at the Yale School of Public Health, in a statement.

Source: TIME