What's Happening?

Good Things Come to Those Who Wait!
The waiting is almost over! Tomorrow is the day the wellness staff will reveal the new fitness room and second floor addition to the Herbert Wellness Center. The University community is invited to attend the Herbert Wellness Center Expansion and 15th Anniversary Celebration tomorrow, February 24 at 4 p.m. The first 500 guests will receive a special gift (it's a surprise)!

After the formal program is over, guests are welcome to visit the new fitness room and the second floor addition. Guests are also invited to participate in the Scavenger Hunt and Trivia Contest for a chance to win a Wii console and Wii Fit.

For more information call 305-284-3253 or log on to www.miami.edu/wellness.

Spring Studio Cycling Special and Prorate
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. Passes will be prorated on Thursday, February 24 - $36 for student members and $58 for non-student members. To purchase your semester pass visit the Wellness Enrichment Suite, Monday - Friday, 8:30 a.m. - 8 p.m. or call 305-284-LIFE(5433) for more information.

Yoga Card Semester Pass Prorate
On Thursday, February 24 Spring 2011 yoga semester passes will be prorated to $45 for student members and $72 for non-student members. Semester passes allow unlimited access to scheduled classes through May 6. Visit the Wellness Enrichment Suite Monday - Friday 8:30 a.m. to 8 p.m. to purchase your pass or call 305-284-LIFE(5433) for more information.

New Schedules for Yoga, Studio Cycling, and Group Exercise Begin Friday
With two new multi-purpose rooms and a state-of-the-art cycling studio opening Thursday, the Herbert Wellness Center is able to offer expanded class schedules for yoga, studio cycling, and group exercise. The new class schedules begin on Friday, February 25. Click here to view the new schedules.

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 Saturday March 19, the second session of the Community Class schedule, 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.

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, March 1, 5:30 p.m. - 7:30 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.

Cooking Class - Baking Class
Tuesday, March 1, 7 p.m. - 9 p.m., Chef Mercedes, Instructional Kitchen. Turn up the heat in the oven because it's time to bake! Our amazing recipes will make your oven a new favorite kitchen appliance as we work with pâte brisée (classic French pastry),phyllo dough, and more to create both sweet and savory dishes. Menu: Greens Quiche (French), Spinach and Leek Tart (Greek), Best Ever Apple Pie (American), and Guava Tart (Cuban). Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Meditation Classes - The Jewels of Happiness
Friday, March 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.

Heartsaver CPR with AED
Wednesday, March 9, 1:30 p.m. - 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 - $20, non-student members - $30, non-members - $40.


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

  • February 24: Women's Basketball vs. FSU at 7 p.m.
  • February 26-27: Piccadily Circus

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: Chinese Hot Pot of Beef and Vegetables
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Lighten up your dinner table with this recipe for a Chinese Hot Pot of Beef and Vegetables:

This comforting stew teams beef with spinach, an efficient pairing because the iron in the beef enhances your body's ability to absorb the iron in the spinach. Serve it over plain Chinese noodles or all by itself with some crusty French bread - it's delicious either way.

Yield: 6 servings (serving size: 1 1/3 cups)


  • 4 teaspoons vegetable oil, divided
  • 1 1/2 pounds beef stew meet, cut into 1-inch pieces
  • 1/2 cup chopped green onions
  • 2 tablespoons minced peeled fresh ginger
  • 1 teaspoon aniseed, crushed
  • 4 garlic cloves, minced
  • 1 (14 1/4-ounce) can low-sodium beef broth
  • 2 3/4 cups water
  • 1/4 cup low-sodium soy sauce
  • 1 tablespoon brown sugar
  • 3 tablespoons dry sherry
  • 2 to 3 teaspoons chile paste with garlic
  • 2 (3-inch) cinnamon sticks
  • 2 cups (1-inch) cubed peeled turnips (about 3/4 pound)
  • 1 1/2 cups baby carrots
  • 1 tablespoon water
  • 2 teaspoons cornstarch
  • 8 cups fresh spinach (about 1/2 pound)

Heat 2 teaspoons vegetable oil in a Dutch oven over medium-high heat; add half of beef, browning on all sides. Remove from pan. Repeat the procedure with remaining oil and beef. Add onions, ginger, aniseed, and garlic to pan; sauté 30 seconds. Stir in broth, scraping pan to loosen browned bits. Return beef to pan. Add 2 3/4 cups water and next 5 ingredients (2 3/4 cups water through cinnamon sticks), and bring to a boil. Cover, reduce heat, and simmer 1 hour. Add the turnips and carrots; simmer for 45 minutes or until tender. Combine 1 tablespoon water and cornstarch; add to beef mixture. Bring to a boil; cook for 1 minute, stirring frequently. Add spinach; cover and cook for 3 minutes or until wilted. Discard the cinnamon sticks.

Per serving: 359 calories (30% from fat); 11.9g fat (3.4g sat.; 5.5g mono; 1.1g poly); 26.4g protein; 35.8g carbohydrates; 4.5g fiber; 71mg cholesterol; 4.8mg iron; 536mg 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 tricep dip:




This exercise targets the triceps which are located on the back of the upper arm.

Step 1: Start by sitting on a secured bench or chair. Place your hands on the bench with palms down and your knuckles facing forward. Hands should be slightly closer than shoulder width apart.

Step 2: Move your hips in front of the bench with your legs bent and feet placed about hip width apart on the floor. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.

Step 3: Slowly bend at your elbows and lower your upper body down towards the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position.

Tip: Don't allow your neck to sink and your ears to fall close to your shoulders. To increase difficulty, straighten your legs.


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


Q:  I decided to significantly increase the amount of exercise that I perform as part of my new year’s resolution but lately I’ve noticed that I am feeling more fatigued.   How do I know if I am overtraining?

A:It’s important to be able to recognize the signs of overtraining before they become chronic. Physical signs of overtraining include:

  • Decreased performance
  • Loss of coordination
  • Prolonged recovery
  • Elevated morning heart rate
  • Elevated resting blood pressure
  • Headaches
  • Loss of appetite
  • Muscle soreness/tenderness
  • Gastrointestinal disturbances
  • Decreased ability to ward off infection
  • Increased incidence of musculoskeletal injuries
  • Disturbed sleep patterns

Keep in mind that not all of the signs of overtraining are physical. Much like regular exercise has a positive effect on mood and stress levels, too much exercise can do just the opposite, leaving you feeling irritable and depressed, particularly as the quality of the workouts declines. Psychological and emotional signs of overtraining include depression, apathy, difficulty concentrating, emotional sensitivity, and reduced self-esteem. If this sounds like what you are experiencing, it’s important to understand and honestly confront the cause. For some, overtraining occurs as a result of an upcoming competition or just doing too much too soon.  The solution may be as easy as reducing the rate at which you increase your training intensity. The body needs sufficient time to adjust to your increased demands. Triathletes don’t start out running 10 miles, cycling 100 miles and swimming 1,000 meters all at once. They gradually increase their training to allow their bodies to adapt. For others, the basis for overtraining may have more to do with emotional or psychological reasons than physical ones. Exercising beyond the point of exhaustion, while injured, or to the exclusion of other aspects of one’s life are some of the signs of a bigger problem. The key to staying healthy is to do everything in moderation, which is best viewed as something relative to one’s own fitness level and goals. Don’t expect to exercise an hour every day simply because your very fit friend does. The body needs time to adjust, adapt, and recuperate. Exercising to the point of overtraining is simply taking one step forward, two steps back.


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.


A new study conducted by McMaster University researchers found that exercise will not only make you look younger, but also live longer. The study found that premature aging in nearly every organ in the body was completely prevented in mice that ran on a treadmill three times a week for five months. Interestingly, these mice were genetically engineered to age faster. Despite these genetic manipulations, the mice that exercised looked young and healthy while their sedentary siblings were balding, graying, physically inactive, socially isolated, and less fertile. This suggests that the benefits of exercise trumped the mutation providing a fountain of youth effect.




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.

Walmart Pledges to Make Food Healthier, More Affordable
The largest grocery chain in the country has announced an extensive five-year plan to make its food healthier and more affordable. Walmart, which serves roughly 140 million consumers a week, announced the initiative as a collaboration between its corporation and first lady Michelle Obama's Let's Move! campaign. "To more and more of our customers, living better means the ability to walk into our stores and find foods that will help their families live healthier lives," said Leslie Dach, executive vice president of corporate affairs at Walmart. "And importantly, to find these foods at prices they can afford."

Saving money and living better do not always go together when it comes to food. Often highly processed foods rich in sodium, trans-fats, or added sugars are less expensive, and thus more affordable, than fresh produce. Access to healthy foods is also an issue; so-called "food deserts" exist throughout the country, leaving many Americans with minimal access to healthy fare.

Walmart says its multi-pronged plan addresses both problems. For instance, Walmart has identified "key product categories," or thousands of foods sold by both national manufacturers and Walmart's house brand, that the company says could be reformulated to be healthier. The goal is to reduce the sodium content in foods such as deli meats and salad dressing by 25 percent by 2015. Added sugars in various sauces, fruit drinks, or dairy items will be reduced by 10 percent, while all trans-fats will be completely removed from packaged food items. The company hopes other food manufacturers will fall in line and adopt the same standards. "If the reformulations are adopted by the entire grocery industry, adults in the U.S. will consume approximately 47 million fewer pounds of sodium each year," said Andrea Thomas, a senior vice president of sustainability at Walmart.

Walmart also wants to revise its supply chain to lower costs on healthy foods and ultimately make them more affordable. The company estimates it could save Americans $1 billion a year on fresh fruits and vegetables if its plans are successful. "This is a step forward," said William K. Hallman, director of the Food Policy Institute at Rutgers University. "Walmart is a category leader so what Walmart does, lots of other companies will follow their lead. It's not just the people who shop at Walmart who would benefit from this, it's everybody."

To that end, Walmart's announcement has the potential to make a tremendous impact on America's collective waistline. As recently as last fall, an economics professor at the University of North Carolina Greensboro calculated that for every Supercenter that opened per 100,000 residents, the average BMI of the local population increased 0.24 units and the obesity rate jumped up by 2.3 percentage points. "In a way, us finding what we did almost accentuates that what they're trying to do could have an impact in the other direction," said Charles Courtemanche, an assistant professor of economics at the University of North Carolina Greensboro. "Walmart is actually so large...they actually have the power to affect an individual's choices for good or for bad."

Courtemanche's paper will be published in the March issue of the Journal of Urban Economics.

Source: CNN