What's Happening?

Sports Fest is Coming - Plan your Workout Accordingly
Approximately 70 teams of UM students will participate in the annual Sports Fest competition starting Friday, February 11 through Sunday, February 13. Sports Fest is a long-standing UM tradition that started in 1986 as a competition between the students living in the residential colleges. Students compete in several activities that take place in the Herbert Wellness Center. Non-student members may want to adjust their workouts around the Sports Fest schedule:

Friday, 2/11:

  • 5:30 p.m. to midnight, Volleyball, Main Gym
  • 6:00 p.m. to 7:30 p.m., Banner Competition, Multi B
  • 7:00 p.m. to 10:00 p.m., Dodgeball, Racquetball Courts
  • 8:00 p.m. to 10:00 p.m. Mystery Event, Multi A

Saturday, 2/12:

  • 8:30 a.m. to 9:30 a.m., Knockout, Main Gym
  • 9:00 a.m. to 2:30 p.m., Basketball, Main Gym
  • 11:30 a.m. to 1:00 p.m., Swimming, Pool
  • 1:00 p.m. to 5:00 p.m., Racquetball, Racquetball Courts
  • 3:30 p.m. to 7:30 p.m., Badminton, Main Gym
  • 3:30 p.m. to 9:00 p.m., Table Tennis, Main Gym
  • 4:00 p.m. to 8:00 p.m., Video Games, Multi B

Sunday, 2/13:

  • 8:30 a.m. to 12:30 p.m., Wallyball, Racquetball Courts

The remainder of the Sports Fest activities takes place on the intramural fields.

Get Ready to Party!
The date for the Herbert Wellness Center Expansion and 15th Anniversary Celebration is approaching fast! Mark your calendar for 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 a Wii Fit. For more information, call 305-284-3253 or log on to www.miami.edu/wellness

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.

Mini Canes Recreational Sports Camp Enrollment Starts February 14
Registration for the popular Mini Canes Recreational Sports Camp at the Herbert Wellness Center begins Monday, February 14. The camp is open to boys and girls ages 6 through 12. Daily activities vary from swimming lessons to arts and crafts. All activities take place inside the Herbert Wellness Center or on the Intramural Field located directly behind the building. The camp runs for four, two-week sessions with the first session starting on Monday, June 13. Before-care and after-care are also available. For more information, call 305-284-8510 or visit www.miami.edu/wellness/camp.

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:


Basic Life Support (BLS) for Healthcare Providers (HCP)
Friday, February 11, 11:30 a.m. - 3:30 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.

Heartsaver CPR with AED
Tuesday, February 15, 5:30 p.m. - 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 - $20, non-student members - $30, non-members - $40.

Cooking Class - Sandwiches, Wraps, and Paninis
Wednesday, February 16, 6:30 p.m. - 8:30 p.m., Chef Lori, Instructional Kitchen. Tired of the same old ideas? Join us as we make a Turkey and Tomato Panini with a Parmesan Basil Spread. Seasoned, toasty panko adds texture and tangy Greek yogurt jazz up our Crispy Fish Sandwiches with Herb Roumelade. Mashed white beans, creamy avocado, sharp cheddar, and a crunchy slaw fill a delicious South of the Border Wrap. Finally, sandwiches are not limited to savory flavors...picture a carrot cake in a cookie format and you will have Inside-Out Carrot Cake Cookies, cream cheese filling included! Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Cooking Class - Thai Cuisine, Part 2
Wednesday, February 23, 6:30 p.m. - 8:30 p.m., Chef Lori, Instructional Kitchen. Thai Chicken Sticks with Mango Chili BBQ Sauce is a two-for-one. Once you master the BBQ sauce you can use it on various proteins as well as gift giving. An intoxicating spice blend coats the Wild Shrimp with Forbidden Rice from local celebrity Chef Allan Susser. Red Curry Quinoa will expand your side dish repertoire. We will top off the menu with a traditional Thai Pineapple Mango Upside-Down Cake. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.


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

  • February 9: Toppel Career Center Expo
  • February 12: Prince Royce Concert at 8 p.m.
  • February 13: Men's Basketball vs. Duke at 6:45 p.m.
  • February 20: Men's Basketball vs. Clemson at 3:30 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: Honey-Roasted Bosc Pears
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Lighten up your Valentines Day dessert with this recipe for Honey-Roasted Bosc Pears:


  • 2 tablespoons unsalted butter, melted
  • 5 firm-ripe Bosc Pears, halved lengthwise (leave stem intact), and cored
  • 3 tablespoons balsamic vinegar
  • 2/3 cup honey
  • Freshly ground black pepper
  • 2 1/2 cups low-fat ice cream (such as Edy's; 1 1/4 pints)

Preheat oven to 400°. Pour butter into a large baking pan. Tilt pan to coat with the butter. Arrange pears in one layer, cut sides down. Roast 20-25 minutes or until tender when pierced with a knife.

Combine vinegar and honey. Spoon mixture over pears, and bake 5 minutes more. Arrange pear halves on each of 10 dessert plates. Spoon pan juices over top, add pepper and 1/4 cup ice cream; serve.

Per serving (makes 10 servings): 198 calories ; 3g fat (2g sat.; 1g mono; 0g poly); 2g protein; 42g carbohydrates; 3g fiber; 9mg cholesterol; 0mg iron; 26mg sodium; 61mg 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 renegade row:




This exercise works the core, shoulders, upper back, and triceps.

Step 1: Grab a pair of light dumbbells and get in a plank position with your hands gripping the weights.  Your hands should be directly below your shoulders and your feet hip-width apart.

Step 2: Perform one full pushup.

Step 3: At the top of the pushup, bend your right elbow and raise arm until the dumbbell is parallel to your torso. Lower your arm back to the starting position.

Step 4: Perform another pushup and repeat the row with your left arm. Continue alternating.


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


Q:  Why is a warm-up necessary?

A: Specifically, a gradual warm-up:

  • Leads to efficient calorie burning by increasing your core body temperature
  • Produces faster, more forceful muscle contractions
  • Increases your metabolic rate so oxygen is delivered to the working muscles more quickly
  • Prevents injuries by improving the elasticity of your muscles
  • Gives you better muscle control by speeding up your neural message pathways to the muscles
  • Allows you to comfortably perform longer workouts because all of your energy systems are able to adjust to exercise, preventing the buildup of lactic acid in the blood
  • Improves joint range of motion
  • Psychologically prepares you for higher intensities by increasing your ability to focus on exercise

Your warm-up should consist of progressive aerobic activity that utilizes the muscles that you will be using during your workout and flexibility exercises.  Essentially the warm up is a less intense version of the workout you plan to perform.  An ideal intensity for an aerobic warm-up has yet to be established, but a basic guideline is to work at a level that produces a small amount of perspiration but doesn’t leave you feeling fatigued.

After the aerobic warm-up activity, you should incorporate flexibility exercises. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch, since the rise in muscle temperature and circulation increases muscle elasticity, making muscles more pliable. Be sure to choose flexibility exercises that stretch the primary muscles you will be using during your workout.

To fully reap the benefits of the time you are spending exercising, you must warm up. Taking those extra few minutes to adjust to increased activity will ensure a better performance from your body and, in turn, will make your workout more efficient, productive, and enjoyable.

Source: ACE FitFacts


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.


There are benefits to mental and physical well-being from taking exercise in the natural environment, according to findings published in the research journal Environmental Science and Technology on February 4, 2011. The research team, supported by the NIHR Peninsula Collaboration in Leadership for Applied Health Research and Care (PenCLAHRC, part of the NIHR family of health and research initiatives) in collaboration with the European Centre for the Environment and Human Health (ECEHH), analyzed data from a number of sources including 11 randomized and non-randomized control trials incorporating information from 833 adults. Eligible trials were those that compared the effects of outdoor exercise initiatives with those conducted indoors and which reported at least one physical or mental well-being outcome in adults or children. The study found that most trials showed an improvement in mental well-being. Compared with exercising indoors, exercising in natural environments was associated with greater feelings of revitalization, increased energy and positive engagement, together with decreases in tension, confusion, anger, and depression. Participants also reported greater enjoyment and satisfaction with outdoor activity and stated that they were more likely to repeat the activity at a later date.

Source: Science Daily




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.

Processed Food Linked to Lower Kids' IQ
If a 3-year-old eats too much processed food, it might lower his or her  IQ by the age of 8, a new study suggests. Researchers in Britain tracked what 14,000 children ate and drank at the ages of 3, 4, 7, and 8.5 years of age, by asking parents to complete questionnaires detailing their child's diet.

The study authors suggest their study found some evidence that when 3-year-old children eat a diet rich in foods that are high in fat, high in sugar, and are processed, they may find a small decrease in their IQ five years later.   On the flip side, this new study suggests eating a healthy, nutrient rich diet may be associated with a small increase in IQ.

The study authors note that in this paper "we report weak but novel associations between dietary patterns in early childhood...with general intelligence assessed at 8.5 years of age." Their research also suggests that what a child eats in the first three years of life is associated with a modest decrease in intelligence, but what a child ate at age 4 and 7 did not. Dr. Sandra Hassink, chair of the American Academy of Pediatrics Obesity Leadership Workgroup, agrees with the study authors that "these are weak and novel associations," which means it doesn't actually prove that a diet of processed food causes a lower IQ. Hassink says there are "so many variables in a child's life," which makes it very difficult to tease out what exactly is leading to a drop in IQ assessments. She says that for a pediatrician, what happens early in a child's development is very important and that this study is a reminder that all the environmental influences on early childhood need further study.

Until more research is available, Hassink says, the AAP recommends giving your child a healthy diet, reading to your child, having family routines and structure, and lots of physical activity all contribute to the healthy development of children.

The study appeared Monday online in the Journal of Epidemiology and Community Health.

Source: CNN