What's Happening?
   
 

Welcome to the first edition of Health-E-Living for the 2010-2011 academic year!

A note from Mr. P, Director

Happy (academic) new year!

What an exciting time of the year! The new students have moved in and the 2011-2012 academic year is well underway. The Herbert Wellness Center’s house party on August 22nd was a huge success with over 2,200 students attending. Over 5,000 patrons went through the turnstiles that day—our largest usage ever!

The staff senses the excitement of our members enjoying the fully expanded Herbert Wellness Center. We thank all our patrons for their patience and their understanding last year as we went through the expansion project. It is very exciting to see the building so warmly received by the students and our non-student members.

You may notice the atrium is a bit brighter as the entire first floor and the two major staircases received new carpeting during the summer. The other change you will soon notice is the renaming of the Juice Bar to the “Courtside Eatery” to better communicate that it has much more than just “juice” to offer. In addition to the new name, the Courtside Eatery will now stay open until 11 p.m. Monday through Friday to better serve our late night patrons.

You will also notice there are new parking restrictions on campus and the lots are now color-coded. Most of the parking areas around the Center are designated yellow. We will continue to sell parking decals to eligible non-student members. As in the past, a parking permit is not required in the lots around the Wellness Center prior to 8 a.m. and after 4:00 p.m. Monday through Friday and on the weekends. For specific details, please visit the membership office or stop by the parking information bulletin board located to the right of the exit turnstiles.

For those who have enjoyed our classes, I am pleased to announce that the total number of class offerings has increased to 198 per week. The Pilates schedule has doubled and the number of group exercise, yoga, and studio cycling classes has also increased. Please carefully review the schedules and take advantage of these wonderful opportunities.

Each day we face many choices impacting our life. The wellness staff is here to help you make healthy choices to enhance the quality and longevity of your life. We look forward to seeing you in the Herbert Wellness Center and wish everyone all the best for a most exciting and wonderful school year.

- Norm

Fall Studio Cycling and Yoga Semester Passes Available August 19
Fall Studio Cycling and Yoga semester passes are on sale in the Wellness Enrichment Suite.  Semester passes allow access to unlimited classes through January 16.  Prices are $60 for student members and $96 for non-student members.  You can purchase a discounted combination pass that will allow access to yoga and studio cycling classes for $90 for student members and $144 for non-student members.  Passes can be purchased at the Wellness Enrichment Suite Monday - Friday, 7:30 a.m.-8 p.m. 

Community Classes
Community classes are open to non-members as well as members and include courses in Capoeira, Salsa, prenatal exercise, Tai Chi, belly dance, aquatics, and tennis.  You can try the first scheduled class in any program for free!  Registration for community classes begins Tuesday, September 6 and will run through Friday, September 16, Monday - Friday from 7:30 a.m. - 8 p.m. in the Wellness Enrichment Suite.  Classes begin on Saturday, September 10 and run for either 6 or 12 weeks. Click here for the community class schedule, including dates and fees.  For more information contact Melissa Jurado at mjurado@miami.edu or 305-284-8513.

Free Studio Cycling
Check out our new state-of-the-art studio cycling room! Through Friday we will offer several studio cycling classes for free.  If you are trying studio cycling for the first time please arrive 10 minutes early for assistance with proper bike setup and bring water and a towel. Current card-holders will be given priority if we run out of space.  The following classes will not require the purchase of a one-time pass or card:

  • Thursday, September 1: 11:15 a.m. - 12 p.m.
  • Friday, September 2: 7-8 a.m. and 12-1 p.m.

Free Yoga
Through Friday we will offer several free yoga classes.  The following yoga classes will not require a one-time pass or class card to attend.  Please remember to bring a small towel and yoga mat if you have one. Current card-holders will be given priority if the class is full.

  • Thursday, September 1: 6:30-7:50 a.m. and 12:30-1:50 p.m.
  • Friday, September 2: 12-1 p.m.

New to the Community Class Schedule: ACE Group Fitness Instructor Prep
Have you ever considered becoming a group fitness instructor? This twelve-week course is designed to provide theoretical knowledge and practical skills in preparation for the American Council on Exercise (ACE) Group Fitness Instructor certification. Topics include guidelines for instructing safe, effective, and purposeful group fitness classes.  Students will learn techniques for directing a successful class, working with music, correcting physical form, and providing modifications.  This is a preparatory course and the cost of the certification and textbook are not included.  For more information please contact Melissa Jurado at mjurado@miami.edu or 305-284-8513 as well as checking our schedule online.

Extended Office Hours
The Membership Office, Administrative Office, and Wellness Enrichment Suite now operate from 7:30 a.m. - 8 p.m., Monday - Friday. We are excited to offer this additional hour of early morning service so that we may provide the best possible customer service to our patrons. Please call 305-284-3253 with any questions you may have.

Workout, Win Prizes!
Working out has its rewards! We all know that being physically active is good for your physical and mental well-being. Now it can also be good for your wallet! The Herbert Wellness Center is partnering with Run It Off to bring a new fitness program to campus. Run It Off is a program that rewards students and employees for exercising at the Wellness Center. By simply recording your workouts, you can win prizes such as gift cards, iPads, and air fare. Participants must work out 2.5 hours per week during the six-week program to be eligible to win the grand prize. Each week smaller prizes are given away to reward participants for achieving their goals. The program starts September 19 and ends October 31.

It's easy to participate. Just register with www.RunItOff.com before September 19. Each time you exercise at the Wellness Center, record your workout online. As long as you accrue at least 2.5 hours of exercise a week, your name is entered into a drawing for weekly prizes. Meet your goal eash week of the six-week program and your name is entered into the drawing for a grand prize! For more information go to www.RunItOff.com.

Weight Watchers Begins Wednesday, September 14
Weight Watchers meetings provide the coaching and tools you need to make positive changes - to lose weight and keep it off. The weekly, confidential weigh-in tracks your progress. Your group leader and fellow participants offer tips and practical advice which keep you moving toward your goal. New 12-week sessions of Weight Watchers at both the Herbert Wellness Center and Gables One will begin on Thursday, September 14. The Gables One session, located on the 9th floor, starts at noon; the Herbert Wellness Center session starts at 1:30. Benefits Administration will support your Wellness efforts by reimbursing you 100% of the registration cost of your first 12 week session.  In an effort to continue supporting your Wellness endeavors, Benefits will continue to reimburse you 50% of each concurrent successful completion of the 12 week session. The reimbursement costs of a “Weight Watchers” - type program are considered taxable income by the Internal Revenue Service.  The amount reimbursed will be included as taxable income in your paycheck. The 12-week Weight Watchers program costs $156.00 for new members, and $146.00 for continuing and lifetime members. Please bring your payment to the first meeting at the location of your choice below. No pre-registration is required. You can join sessions already in progress and it will be prorated based on the number of meetings remaining in the session. For more information contact Sheri Virok at sheri.lee@miami.edu or 305-284-2728.

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, one male 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:

   
   

Basic Life Support (BLS) for Healthcare Providers (HCP)
Thursday, September 8, 1:15 - 5:15 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.

Cooking Class - Peruvian Cuisine
Tuesday, September 13, 7:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Menu: Ceviche, Papas a la Huancaina, and Alfajores. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Meditation Classes - The Jewels of Happiness
Tuesday, September 13, 7:30 - 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
Wednesday, September 14, 1 - 3 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 - $20, non-student members - $25, non-members - $35.

 
   
 

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

  • September 8: Our Lady of Charity Mass
  • September 16: Roller Derby

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: Herbed Lentils with Spinach and Tomatoes
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Lighten up your dinner table with this vegetarian recipe:

Yield: 4 servings (servings size: 3/4 of a cup)

   
 

Ingredients:

  • 1 cup french lentils
  • 2 cups water
  • 2 tablespoons olive oil
  • 2 tablespoons diced shallots
  • 3 cups baby spinach leaves (about 3 ounces)
  • 1 cup halved grape tomatoes
  • 1/4 cup fresh chopped basil leaves
  • 1/4 cup fresh chopped flat-leaf parsley
  • 1/4 cup fresh mint leaves
  • 2 tablespoons fresh lemon juice
  • 1/2 teaspoon salt
  • 1/4 teaspoon fresh ground pepper
   
 

Place the lentils in a pot with water and bring to boil. Cover and simmer for 30-35 minutes, until lentils are tender but still retain their shape. Drain any excess water from the lentils and set them aside. Heat the olive oil in a large skillet over medium-high heat. Add the shallots and cook until they are softened, about 3 minutes. Add the spinach and cook until just wilted, about 2 minutes. Add the tomatoes, lentils, basil, parsley, and mint to the pan and stir to combine. Cook until warmed through, about 1 minute. Stir in the lemon juice, salt and pepper, and serve

Per serving: 235 calories; 8g fat (1g sat.; 5g mono; 1g poly); 11g protein; 33g carbohydrates; 9g fiber; 0mg cholesterol; 330mg 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. This issue's exercise is the Barbell Hack Squat:

 
 
 
 

 

 

Step 1: Stand straight while holding an Olympic bar behind you (set safety catches at arm's length if using a power rack) with your feet shoulder-distance apart. You may use wrist wraps for a better grip.

Step 2: Inhale as you squat down until your thighs are parallel to the floor. Be sure to keep your back straight.

Step 3: Exhale as you press up through your heels and return 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: What is the best exercise for getting rid of fat in a specific area?

A: Read my lips: there is no such thing as spot reducing.  Actually there is, it’s called liposuction but if you want to tone your body without anesthesia you have to work at it.  Muscle and fat are not the same thing.  Doing 1,000 crunches a day will not give you the six-pack you desperately desire because the muscles are hiding underneath layers of fat.  You’ve got to reduce the amount of fat in your ENTIRE body to reveal the muscles underneath.  Genetics plays a big role in determining how much fat you have and where it goes.  If you want to know what your future looks like, look at your mother and father and their relatives of your respective sex and see how their weight is distributed.  That will give you a pretty good indication what your “problem areas” will be if you gain too much weight. To get the best results to slim your problem areas, spend 20 minutes of moderate intensity cardiovascular activity to help burn the excess fat instead of doing 20 minutes worth of crunches.  Cardiovascular activity is just one part of a three part process to tone your body.  Remember you have to eat a balanced diet of proteins, carbs, and good fats and do strength training 2-3 times per week to build and maintain muscle mass. 

There is no one best exercise for any particular muscle group but you do have to perform exercises specific to the ones you want to tone.  Pick any exercise that is comfortable for you to perform based on your range of motion and current strength level.  Keep in mind, the immediate changes you see will not maintain three weeks later.  Your body is a very efficient machine that adapts every 2-3 weeks to new activities.  In order to continue to stimulate muscle development, you’ll have to change sets, repetitions, weight, speed, angles, etc. to continue to see results.  This process can be overwhelming and confusing for some people but thankfully at the Herbert Wellness Center we have certified Personal Trainers to point you in the right direction.  If you are interested in hiring a personal trainer, please call 305-284-8504 or visit the Wellness Enrichment Suite.

 
 

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.

 
   

Excess body-fat in the abdominal area (aka belly-fat) increases risk of metabolic syndrome, heart disease, diabetes, and certain cancers. Numerous studies show that those who are physically active tend to have smaller waist circumferences, a common measure for belly-fat.  However, recent research conducted at Duke University Medical Center shows that aerobic exercise is the best type of physical activity for losing belly-fat. The study compared the effects aerobic exercise, resistance training, and a combination of both on belly fat and liver fat.  The aerobic group performed exercises equivalent to 12 miles of jogging per week at 80-percent maximum heart rate while the resistance group performed three sets of 8 to 12 repetitions three times per week. Their findings showed that aerobic exercise significantly reduced both types of fat and resulted in improvements in insulin resistance and fasting triglycerides.  The combination of both exercise routines resulted in similar results but these positive findings did not occur with resistance training alone.

 
 

 

 

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.

From Omnivore to Vegan: The Dietary Education of Bill Clinton
By the time he reached the White House, Bill Clinton's appetite was legend. He loved hamburgers, steaks, chicken enchiladas, barbecue, and french fries but wasn't too picky. At one campaign stop in New Hampshire, he reportedly bought a dozen doughnuts and was working his way through the box until an aide stopped him. Former President Clinton now considers himself a vegan. He's dropped more than 20 pounds, and he says he's healthier than ever. His dramatic dietary transformation took almost two decades and came about only after a pair of heart procedures and some advice from a trusted doctor.

His dietary saga began in 1993, when first lady Hillary Clinton decided to inaugurate a new, healthier diet for her husband. In a meeting, she asked Dr. Dean Ornish to work with the White House chefs, who were accustomed to high fat, French cuisine. "The president did like unhealthy foods, and we were able to put soy burgers in the White House, for example, and get foods that were delicious and nutritious," said Ornish, director and president of the Preventive Medicine Research Institute in Sausalito, California. Other new menu items included such healthy fare as stir fry vegetables with tofu, and salmon with vegetables.

Even with the revamped White House menu, Clinton battled his weight throughout his two terms as president. At his annual physical in 1999, the White House physician noted the president had put on 18 pounds since a checkup two years earlier. The prescription: refocus on exercise and a low-calorie diet.

Clinton didn't know it, but weight was not his biggest health concern. The 42nd president has a family history of heart disease, and plaque was building up in the coronary arteries leading to his heart, undetected by White House doctors. In 2004, less than four years after leaving office, the 58-year-old Clinton felt what he described as a tightness in his chest as he returned home from New Orleans, where he was promoting his memoir, "My Life." Days later, he underwent quadruple bypass surgery to restore blood flow to his heart. "I was lucky I did not die of a heart attack," Clinton told CNN's Dr. Sanjay Gupta. After the surgery, the former president cut down on his calories and lowered the cholesterol in his diet, but his heart troubles were not over.

Last year, the former president went to Haiti to support the relief efforts but he felt weak. When he returned home, he learned he needed another heart procedure: two stents to open one of the veins from his bypass surgery, which had become, in Clinton's words, "pretty bent and ugly."

Ornish recalls meeting with Clinton a few days after his angioplasty. "I shared with him that because of his genetics, moderate changes in diet and lifestyle weren't enough to keep his disease from progressing. However, our research showed that more intensive changes actually reverse progression of heart disease in most people." "I told him, 'The friends that mean the most to me are the ones that tell me what I need to hear, not necessarily what I want to hear. And you need to know your genes are not your fate. And I say this not to blame you but to empower you. And I'm happy to work with you to whatever extent you want,'" Ornish recalled. They met a few days later, he said.

Clinton then decided to make profound changes in the way he eats. "I essentially concluded that I had played Russian roulette," Clinton said, "because even though I had changed my diet some and cut down on the caloric total of my ingestion and cut back on much of the cholesterol in the food I was eating, I still - without any scientific basis to support what I did - was taking in a lot of extra cholesterol without knowing if my body would produce enough of the enzyme to support it, and clearly it didn't or I wouldn't have had that blockage. So that's when I made a decision to really change."

The former president now says he consumes no meat, no dairy, no eggs, almost no oil. "I like the vegetables, the fruits, the beans, the stuff I eat now," Clinton told Gupta. The former president's goal is to avoid any food that could damage his blood vessels. His dietary guides are Ornish and Dr. Caldwell Esselstyn Jr., who directs the cardiovascular prevention and reversal program at The Cleveland Clinic Wellness Institute. Both doctors have concluded that a plant-based diet can prevent and, in some cases, actually reverse heart disease.

"All my blood tests are good, and my vital signs are good, and I feel good, and I also have, believe it or not, more energy," Clinton said. His latest goal: getting his weight down to 185, what he weighed when he was 13 years old.

Clinton is trying to spread his newfound zeal for healthy eating to children. The Clinton Foundation has teamed up with the American Heart Association and is helping 12,000 schools promote exercise and offer better lunches so decades from now, today's children will not face the same heart troubles he has.

"It's turning a ship around before it hits the iceberg, but I think we're beginning to turn it around," Clinton said.

Source: CNN