If you cannot see this newsletter click here.

 
   
  What's Happening?
   
 

Student Membership for Fall Semester
Herbert Wellness Center student membership for the fall semester will begin on Monday, August 15. Any student wishing to utilize membership prior to that date will need to purchase weekly or daily membership. For further details contact the membership office at 305-284-8540.

Carpet Replacement Project to Begin Monday, August 8
In an effort to keep the Herbert Wellness Center as beautiful as possible, replacement of the carpets on the entire first floor and all staircases will begin on Monday, August 8 and continue through Thursday, August 18. This project will occur in phases. All activity areas in the building will remain open for normal use, but detours around work areas may occur. Please excuse our dust as we continue to improve your Wellness Center.

Fall Schedules
Fall semester schedules for Group Exercise, Yoga, and Studio Cycling, which begin on Wednesday, August 24, will be available at www.miami.edu/wellness beginning August 15.

Fall Studio Cycling and Yoga Semester Passes Available August 19
Fall Studio Cycling and Yoga semester passes go on sale Friday, August 19.  Semester passes allow access to unlimited classes through January 17.  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. 

Pilates is Now Its Own Program
Due to the overwhelming response to our Pilates Reformer classes, the program will run independently of the community class schedule, with separate program registration dates. Registration for Fall Pilates will be one week only from Monday, August 22 – Friday, August 26.  New classes will begin August 27.  The Pilates schedule and prices will be posted online by August 15.  Classes and private lessons can be purchased at the Wellness Enrichment Suite Monday - Friday 7:30 a.m. - 8 p.m.  For questions call Melissa Jurado at 305-284-8513.

Free Studio Cycling
Check out our new, state-of-the-art cycling studio! For one week we will offer several cycling classes for free.  If you are trying studio cycling for the first time please arrive 10 minutes early for assistance with proper bike set-up. Be sure to bring water and a towel. Current cardholders will be given priority if the class is full.  The following classes will not require the purchase of a one-time pass or card:

  • Saturday, August 27: 9 - 10 a.m.
  • Monday, August 29 and Wednesday, August 31: 7 - 8 a.m., 9 - 10 a.m., 12 - 1 p.m.
  • Tuesday, August 30 and Thursday, September 1: 11:15 - 12 p.m.
  • Friday, September 2: 7 - 8 a.m., 12 - 1 p.m.

Free Yoga
For one week only we will offer several free yoga classes.  The following yoga classes will not require a one-time pass or class card to attend.  Please bring your own yoga mat and a small towel:

  • Saturday, August 27: 9 - 10:20 a.m., 4 - 5:20 p.m.
  • Sunday, August 28: 10:40 - 12 p.m., 6 - 7:20 p.m.
  • Monday, August 29 and Wednesday, August 30: 12:30 - 1:50 p.m.
  • Tuesday, August 31 and Thursday, September 1: 6:30 - 7:50 a.m., 12 - 1 p.m.
  • Friday, September 2: 12:30 - 1:50 p.m.

Extended Office Hours
Beginning Monday, August 22, the Membership Office, Administrative Office, and Wellness Enrichment Suite will 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.

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).

   
 

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

  • August 18: School of Music Orientation
  • August 21: Arts and Sciences Orientation
  • August 23: Cane Fest
  • August 27: Back to School Concert

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: Strawberry Crisp
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Lighten up your dessert menu with this recipe for Strawberry Crisps:

It's that time of year - strawberries are in season and, often, on sale. This recipe provides a great way to sneak more of these summer berries into your diet.

Yield: 4 servings

Ingredients:

  • 4 cups quartered strawberries
  • 1/4 cup light brown sugar, divided
  • 1/4 cup rolled oats
  • 3 tablespoons all-purpose flour
  • 3 tablespoons butter, melted
  • 2 tablespoons chopped almonds, toasted

Preheat oven to 350 degrees. Coat 4 (8-ounce) ramekins with cooking spray. Toss strawberries and 1 tablespoon sugar; place 1 cup strawberries in each ramekin. In a separate bowl, combine remaining sugar with the rest of the ingredients and stir until crumbly. Sprinkle oat mixture evenly over strawberries. Place ramekins on a cookie sheet and bake for 20 minutes.

Per serving: 229 calories; 12g fat (6g sat.; 4g mono; 1g poly); 4g protein; 30g carbohydrates; 4g fiber; 23mg cholesterol; 7mg sodium.

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 issue's exercises are the T and Y stretches:

 
 
 
 

 

 

The T and Y stretches provide postural work for the back and shoulders as well as increase hamstring flexibility. This stretch would be great to incorporate into your warm-up. Begin with the T stretch first. Increase your difficulty with the Y stretch to challenge your balance.

Step 1: Stand straight with feet at shoulder-width. Hinge forward at the hips with your back flat like a tabletop and your knees slightly bent.

Step 2: Extend your arms at a 45-degree angle from your center for a T stretch, or a 90-degree angle from your center for a Y stretch. Hold at mild discomfort for 15-20 seconds.

Step 3: Return to starting position then repeat pushing your body into a deeper stretch.

 

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

.

Q: What can I do to prevent extreme soreness when beginning an exercise routine for the first time, or after an extended period of time without exercise?

A: When beginning a new exercise program, the communication between your brain and your muscles is not effective. Because of this, many people overdo it during their first few workouts and experience extreme soreness that either prevents them from being able to continue to exercise for several days or decreases their motivation to return to the gym. It is important to remember to start with basic exercises at moderate intensities until your muscles become accustomed to the loads placed upon them. Performing 2-3 sets of 12-15 repetitions per exercise at a moderate weight is sufficient to help train the muscles, and after 3-4 weeks you should be able to begin to increase the amount of weight you use and the difficulty of the exercises without feeling excessive soreness or pain.

 
 

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.

 
   

Maybe it is all in the genes? A recent study showed that a person’s genetic make-up can predict improvement in VO2 max (the golden measure of cardiovascular fitness). Individuals with a higher VO2 max tend to be less prone to chronic disease and usually live longer. The researchers were puzzled by why some people have nice improvements in VO2 max while others do not, even though they may follow the same exercise routine.  In this study, the researchers identified genes that predicted increases in VO2 max and found that participants with a favorable DNA sequence in these genes increased VO2 max most, while participants with an alternate DNA sequence did not benefit as much. This information may help future health professionals determine who may benefit from exercise the most and who may need to follow another alternative treatment.  However, it is important to note that this study was specific to changes in fitness only. Future studies should investigate if there is a genetic explanation for improvements in insulin sensitivity, blood pressure, and cholesterol as well.

 
 

 

 

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.

One in Five Restaurant Calorie Listings is Off
You think you're being smart when, in an effort to eat more healthfully, you check a restaurant's website to see how many calories are in a dish you plan to order. It turns out perhaps that effort isn't worth as much as you think. A new study by Tufts University nutrition researchers shows nearly one out of five restaurant dishes has at least 100 more calories than what a restaurant states on its website. The underestimated foods came from several restaurant chains, including Chipotle Mexican Grill, Olive Garden, Boston Market, and Outback Steakhouse.

"I think restaurants have a lot to answer for here," said Susan Roberts, senior author of the paper published in this week's Journal of the American Medical Association. The study looked at 269 food items at 42 fast-food and sit-down restaurants in Massachusetts, Arkansas, and Indiana between January and June 2010. Lead author Lorien Urban, then a Tufts graduate student, and others purchased the foods without telling the restaurants they were for a study. They brought the foods to the lab at Tufts, analyzed the calories, and then compared them with the calories listed at that time on the restaurants' websites.

On average, the calorie counts were accurate. However, the lab analysis showed that 19% of the foods tested had 100 or more calories in excess of what was on the website. "One food had more than 1,000 calories more than it was supposed to," Roberts said, referring to a side order of chips and salsa at On the Border Mexican Grill & Cantina. "It was just shocking."

Sit-down restaurants were more likely to have inaccurate readings. Roberts said she thinks this is because individual workers have some leeway in how they prepare the foods, whereas the process is more automated in fast food restaurants. In fact, several restaurants have caveats such as the one on the Outback Steakhouse website, which states that "menu items are hand-prepared and caloric values may vary from the stated amount." A new federal law will require calories to be stated on menus at large chain restaurants in the next year. Due to this new rule, the National Restaurant Association said, "Many restaurant chains are looking at tighter kitchen quality control standards."

The Tufts researchers looked at information on the restaurants' websites, which listed the number of calories absorbed by the body, which is different from the total number of calories in a dish. Using information from the restaurants' websites, the researchers estimated the total number of calories in the food and then tested the food in the lab and made a comparison.

According to the Tufts lab analysis, Chipotle's burrito bowl with rice, black beans, peppers, onions, lettuce, green tomatillo salsa, and cheese had 703 total calories - 249 more than what was expected based on information from the restaurant's website. In a statement, Chipotle acknowledged there could be calorie differences between what's posted on its website and what's served to customers because of "the seasonality of ingredients, adherence to recipes, and cooking from scratch."

At Olive Garden, Tufts found the chicken and gnocchi soup had 529 calories, which was 246 more than what would be expected based on the restaurant's website. Olive Garden told CNN the numbers on its website "are as accurate as they can be for dishes that are individually crafted by hand."

At Boston Market, three pieces of dark meat chicken (two drumsticks and a thigh) had 572 calories, according to the lab analysis - 215 calories more than what would be expected from the restaurant's nutrition information. Boston Market did not respond to CNN's request for comment.

Some foods with the biggest discrepancies were lower-calorie items such as salads, which dieters would be more likely to choose. For example, the Tufts lab analysis showed the classic blue cheese wedge side salad at Outback Steakhouse contained 1,035 calories - 659 calories more than what would be expected based on what was on the restaurant's website. Joe Kadow, executive vice president of OSI Restaurant partners, which owns Outback Steakhouse, said he suspected the Tufts researchers tested an entrée-size salad rather than a side salad. Urban said she's sure she ordered the side salad. "Looking at it, I think the issue is they put on a lot of dressing - more than they normally put," she added.

Roberts, author of "The 'I' Diet," said these discrepancies help explain why some people in her diet groups have had trouble losing weight even when they used a restaurant's website to select lower calorie dishes. "If you have 100 calories more than you think (every day), that's something like 10 or 15 pounds of extra weight you gain over the course of the year," she said. She advises dieters to order items such as dressing, cheese, and sauce on the side, so they can have better control over calories.

Source: CNN