What's Happening?

Herbert Wellness Center to Close Early this Saturday
The Herbert Wellness Center will close at 4 p.m. this Saturday, September 17 so that our student employees may attend the first home football game against Ohio State. Regular building hours will resume Sunday morning at 8 a.m. Please plan your workouts accordingly.

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 is going on now through Friday, September 16, Monday - Friday from 7:30 a.m. - 8 p.m. in the Wellness Enrichment Suite.  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.

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.

Victoria's Secret PINK sponsors "Yoga Week"
Representatives from Victoria's Secret PINK line sponsor 3 yoga classes next week:

  • Monday, September 19, 6-7:20 p.m.
  • Wednesday, September 21, 6-7:20 p.m.
  • Thursday, September 22, 5:30 - 6:50 p.m.

The events will include tabling with promotional items as well as raffles for clothing items such as yoga pants and yoga shirts.  Representatives will begin giving out raffle tickets 30 minutes before the start of class and the drawing will be held immediately following. 

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 each 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.

Equestrian Team Exhibition Clinic
The Equestrian Team invites you to an equestrian clinic on Sunday, September 25 from 11 a.m. - 2 p.m. at Tally Ho Farm - 11850 SW 64th Street, Miami, FL 33183. The event will feature the clinic, food, drinks, and pony rides. This is an opportunity for you to meet the team and for the team to share their enthusiasm with you! For more information contact Lindsay Martin at 786-369-9040 or lynsai81@yahoo.com.

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 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:


Cooking Class - Cucina Italiana
Wednesday, September 23, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Menu: Parmesan Risotto with Basil, Mushroom Ragout, and Sabayon with Seasonal Fruit. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Heartsaver CPR
Tuesday, September 27, 5:30 -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 - $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 16: Roller Derby at 8 p.m.
  • September 24: Foam and Glow Concert at 8 p.m.
  • September 28: United Way Breakfast at 7 a.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: Sirloin with Teriyaki Broth
Trying to eat healthier but getting sick of grilled chicken and steamed broccoli? Lighten up your dinner table with this Asian-inspired recipe:

Yield: 4 servings



  • 1 bunch radishes with greens
  • 5 tablespoons teriyaki sauce
  • 3 tablespoons oyster sauce
  • 3 teaspoons fresh grated ginger
  • Freshly ground pepper
  • 1 1/2 pounds boneless sirloin steak (about 1 1/2 inches thick)
  • Vegetable oil, for the pan
  • 2 teaspoons unseasoned rice vinegar
  • 1 tablespoon packed brown sugar
  • 2 1/2 cups water
  • 2 small sweet potatoes, peeled and cut into 1/4-inch thick rounds
  • 1 bunch scallions, cut into 1 1/2-inch pieces
  • Toasted sesame oil, for drizzling

Heat a grill pan over medium-high heat. Mix 2 tablespoons teriyaki sauce, 2 tablespoons oyster sauce, 1 teaspoon ginger and 1/2 teaspoon pepper in a bowl, then spread over the steak. Lightly oil the grill pan, then cook the steak about 5 minutes per side for medium rare. Transfer to a cutting board and let rest 5 minutes, then thinly slice. Meanwhile, bring the remaining 3 tablespoons teriyaki sauce, 1 tablespoon oyster sauce and 2 teaspoons ginger, the vinegar, brown sugar and 2 1/2 cups water to a simmer in a saucepan, stirring to dissolve the sugar. Cut the radishes into eighths and roughly chop the greens. Add the sweet potatoes, radish wedges and scallion whites and cook, covered, stirring occasionally, until just tender, about 10 minutes. Add the radish and scallion greens and cook until crisp-tender, about 5 minutes. Divide the vegetables, broth, and steak among shallow bowls. Drizzle with sesame oil.

Per serving: 336 calories; 9g fat (3g sat.); 138g protein; 24g carbohydrates; 3g fiber; 69mg cholesterol; 403mg 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 Stiff-Legged Dumbbell Deadlift:




Step 1: Stand with your feet shoulder-width apart and back straight while holding dumbbells at your sides. Keep your knees slightly bent if you have orthopedic or range of motion problems.

Step 2: As you exhale, bend at your waist without moving your knees, lowering the dumbbells over the tops of your feet until you feel a stretch in your hamstrings.

Step 3: Inhale as you return to the starting position.

Caution: This exercise is not recommended for people with lower back problems. Be sure to keep your back straight as you bend forward as rounding out your back, jerking the weights, or using too much weight will cause injury.

Variation: This exercise can also be performed with a barbell.


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


Q: What would be the benefit of obtaining a personal trainer? What should I look for when choosing one?

A: It used to be that the only people who could afford personal trainers were the uber-rich and elite but over the years personal training has spread across the country into health clubs, YMCAs, and university recreation programs.  Personal Training is no longer for the elite but for the average person wanting help in developing a lifestyle that is both healthy and fit. One of the biggest factors bringing personal training to the masses has been the number of graduates with Exercise Physiology, Sports Science, and Exercise Science degrees.  It used to be that all a personal trainer would do is show you how to do cardio and watch you perform weight lifting exercises.  Personal training now is more technical and customized specifically for each individual based on needs, limitations, goals, and results from fitness assessments which test blood pressure, weight, body composition, aerobic capacity, flexibility, and muscular endurance-all factors determining physical fitness. Personal training provides motivation and ensures that you are not injuring yourself while performing your exercises.  Most of us learn by observation but how do you know the person you’re observing is doing it correctly?  They probably learned what they’re doing by watching someone as well who didn’t know what they were doing to start with.  It’s a vicious cycle.  The personal trainer will help you sort through all the bad information and technique that you have learned along the way and get you to your goals safely.
When choosing your trainer, pick one that is certified through a reputable organization.  At the University of Miami’s Wellness Center, we only accept certifications from agencies through the National Commission of Certifying Agencies (NCCA) which include National Academy of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA), National Council on Strength and Fitness(NCSF), American College of Sports Medicine (ACSM),and American Council on Exercise (ACE)

When choosing your trainer, don’t be afraid to ask questions to find someone you like.  You don’t have to be friends with him or her but you do want to have a good rapport with the person (especially at 6 a.m.!).  Remember, you can’t put a price on your health but a trainer is good insurance that you’ll learn the tools to give you quality of life.

For more information about personal training or to sign up for a personal trainer at the Herbert Wellness Center call 305-284-5433 or visit the Wellness Enrichment Suite on the second floor Monday - Friday, 7:30 a.m. - 8 p.m.


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.


Aerobic exercise has many known cardiovascular and metabolic health benefits. However, a recent review article shows that "cardio" may also reduce the risk of dementia and slow the condition's progression if it starts. The authors of the paper reviewed over 1,600 papers and concluded that aerobic exercise is an effective strategy to prevent dementia and mild cognitive impairment. Many brain imaging studies have consistently revealed evidence of the positive effects of exercise on human brain integrity and neuroplasticity. Exercise that gets the heart pumping increases activity in the brain causing the release of neurotropic factors that improve brain functioning and memory.




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.

Semi-Sweet News for Chocolate Lovers
If only everything that looked good, felt good, or tasted good was good for us, too. It comes as more welcome news for chocolate lovers, then, that yet another study has linked chocolate consumption with improved heart health. Maybe.

Researchers at the University of Cambridge analyzed the results of seven existing studies and concluded that high levels of chocolate consumption might be associated with a notable reduction in the risk of developing heart disease. Five of the seven studies reported a beneficial link between higher levels of chocolate consumptions and the risk of cardiovascular events. They found that “the highest levels of chocolate consumption were associated with a 37% reduction in cardiovascular disease and a 29% reduction in stroke, compared with the lowest levels [of consumption].” The studies, notably, did not differentiate between dark or milk chocolate and included consumption of different types of chocolate (bars, shakes, etc.)

"The observations represent associations, not cause and effect," says Alice Lichtenstein, director and senior scientist at Tufts University's Cardiovascular Nutrition Laboratory. "The results of the evidence review provide support for conducting controlled intervention trials using well-defined preparations of chocolate before we can determine the actual effect of chocolate on heart disease risk."

By the year 2030, the World Health Organization estimates that nearly 23.6 million people will die from heart disease. In CNN Chief Medical Correspondent Dr. Sanjay Gupta’s documentary “The Last Heart Attack,” Dr. Caldwell B. Esselstyn, Jr. asserts that simply modifying one’s diet can make a person heart attack-proof in just one month. Should chocolate then be prescribed as part of this diet, which advocates the consumption of a plant-based food plan?

A number of recent studies have shown that eating chocolate has a positive impact on human health, thanks to its antioxidant and anti-inflammatory properties, namely reducing blood pressure and improving insulin sensitivity. But here’s the caveat. Chocolate, as we all know, is full of calories, and eating too much of it could lead to weight gain, diabetes, or even heart disease – the very ailment some believe chocolate is working to prevent in the first place.

The authors of the study stress that further testing is needed to determine whether chocolate actually causes this reduction in heart problems, or if the health benefits are instead better explained by some other unmeasured factor. "Were there compounds in cocoa that decrease heart risk," says Lichtenstein, "it will be important to identify them, isolate them, and determine the optimal dose and best route to administer them."

One thing is clear. Chocolate does far more for our bodies than activate our taste buds. Given its apparent health benefits, some resources might now be shifted to exploring the fat and sugar contents of chocolate, and how we might go about lowering them. This new “superfood” would be quite sweet indeed.

Source: CNN