What's Happening?
   
 

Dear Health-E-Living Subscriber,

Happy New Year and happy anniversary to the Herbert Wellness Center. Yes, January 16th was the 16th anniversary of the opening of the Wellness Center. And next month marks the one-year anniversary of the opening of the expansion. Time flies when you’re having fun!

A lot has happened in the past year. To quickly recap, the expanded fitness room means no lines, no waiting to get on a cardio machine. With over 120 pieces to choose from, our members can mix up their routine and never get bored.

The Pilates reformer classes are a tremendous success. Some classes are too successful, if you know what I mean. (And if you’ve tried to register for Deanndria’s class on Tuesday/Thursday night, you definitely know what I’m talking about!) I’m working with the fitness staff to review our registration policies and/or add additional classes to the schedule. Stay tuned for more information in future Health-E-Living newsletters.

Speaking of Pilates, I would like to extend a warm welcome to Nikki Reifschneider who joined the wellness staff on January 18th. Nikki is our new assistant director for group exercise and community classes, overseeing all our group exercise classes, yoga, studio cycling, Pilates, and community classes. Nikki has experience managing university and corporate fitness programs and has hit the ground running. Please welcome Nikki to the wellness family.

The new sales office located in the Wellness Enrichment Suite provides a one-stop shop for most of the programs and services we sell, with the exception of Mini Canes camp registration and intramural sign-ups. Camp and intramural registration still takes place in the administrative office located in room 210.

For the cycling enthusiasts, the Cycling Studio (dubbed Club Norm), now has a South Beach feel with classes featuring strobe lights, a video wall, and other special effects. Check out the schedule for more information about when the classes are offered.

In closing, I’d like to wish all our members and guests a happy and healthy 2012. Remember that my door is always open and your feedback is appreciated. Just fill out a “Hey Norm” card or send an e-mail to nparsons@miami.edu

Be well,
Norm Parsons, Jr.
Director

Wellness Parking Permits Prorated
Wellness Parking permits are now prorated to $44 and are valid through August 15, 2012. Permits are available to Herbert Wellness Center members (except students and Gables campus employees) and can be purchased in the Sales Office Monday - Friday, 7:30 a.m. - 8 p.m. Please have your license plate number with you when you purchase your permit. Call 305-284-5433 for further information.

Yoga and Studio Cycling Cards on Sale Now
Spring 2012 Yoga and Studio Cycling cards allow access to unlimited classes and are valid through May 4.  The cost is $60 for student members and $96 for non-student members. Interested in both? Get a discounted combo card for only $90 for student members and $144 for non-student members. To sign up visit the Sales Office, Monday through Friday, 7:30 a.m. to 8 p.m., or call at 305-284-LIFE(5433) for more information.

Spring 2012 Community Classes
Registration for Spring 2012 Community Classes will begin on January 30 and run through Friday, February 10. Classes include belly dance, salsa, tennis, adult aquatics, Capoeira, youth aquatics, and much more.  Click here to visit the course catalog .  Sign up in the Sales Office Monday - Friday from 7:30 a.m. – 8 p.m. If you would like to try a class before purchasing the class you can try the first scheduled class for free!

Weight Watchers Starts Today
Weight Watchers provides 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 keeps you moving toward your goal. Sessions at the Herbert Wellness Center begin January 25 with meeting held every Wednesday at 12:30 and 1:30 p.m. Employees - Benefits Administration will reimburse you! Click here for more information or contact Kathy Michelson at 786-586-1146 or weightwatcherkathy@yahoo.com. Don't worry if you miss the first meeting - you can join at any time.

Follow us on Facebook!
Did you know that the Herbert Wellness Center had a Facebook page? Visit www.facebook.com/herbertwellnesscenter and like our page for updates on what's going on in the facility, special classes, promotions, contests, fit tips, and more!

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 Sales Office 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 Sales Office 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 - Authentic Northern Italian Cuisine
Monday, January 30, 6:30 - 8:30 p.m., Chef Lori, Instructional Kitchen. Menu: Turkey and Goat Cheese Polpettini (small meatballs), Fish with Orange, Sage, and Almonds, and Baci di Dama con Nutella. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Meditation Classes - The Jewels of Happiness
Friday, February 3, 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.

 
   
 

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

  • February 1: Men's Basketball vs. Maryland at 8 p.m.
  • February 14: Drake in concert at 8 p.m.
  • February 15: Men's Basketball vs. North Carolina at 7 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: Lightened Shrimp Scampi
The excess of the holidays are behind us and our resolutions to eat better hopefully haven't waned yet. One of the keys to losing weight - eat healthy food that still satisfies your cravings! Shrimp Scampi is traditionally swimming in butter - but this lightened up version will be much more friendly on our hearts and our waistlines.

   
 
  • 6 ounces multi-grain pasta
  • 1/4 cup multi-grain croutons, crushed
  • 1/4 cup chopped flat-leaf parsley
  • 1 1/2 tablespoons grated lemon zest
  • 1 tablespoon olive oil
  • 1 shallot, thinly sliced
  • 1 garlic clove, minced
  • 1/4 teaspoon crushed red pepper
  • 3/4 pound large shrimp, peeled and deveined
  • 1/4 teaspoon salt
  • 1/4 cup low-sodium chicken broth
  • 1/4 cup dry white wine
  • 1 tablespoon lemon juice
  • 6 black pitted and chopped kalamata olives
   
 

Cook the spaghetti according to package directions. Drain; set aside. Meanwhile, combine the croutons, 1/2 tablespoon of the parsley, and 1 tablespoon of the zest in a small bowl; set aside.

Heat the oil in a large nonstick skillet over medium heat. Add the shallot, garlic, and red pepper. Cook, stirring until the shallots are soft, about 1 minute. Add the shrimp and the salt, and cook, over medium-high heat, turning occasionally, until the shrimp are opaque, 1 to 2 minutes. Stir in the broth, wine, lemon juice, and olives. Bring to a boil and cook for 1 minute, then reduce the heat to medium. Stir in the spaghetti, the remaining 3 tablespoons parsley, and the remaining 1/2 tablespoon zest, tossing to coat well; remove from the heat.
Transfer to a large bowl. Sprinkle with the crouton mixture. Serve at once.

Per serving: 330 calories; 8.5g fat (1g sat, 4g mono, 1g mono); 26g protein; 65g carbohydrates; 4g fiber; 130mg cholesterol; 400mg 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. Change up your workout with a few Dumbbell Step-Ups:

 
 
 
 

 

 

Muscles worked: quadriceps primarily, hamstrings, glutes, and calves additionally

Step 1: Stand up straight while holding a dumbbell in each hand with your palms towards the side of your legs.

Step 2: Step up onto an elevated platform by pressing through your heel to lift your body up. Exhale as you come up, placing your other foot onto the platform.

Step 3: Step down leading with the opposite leg making sure to keep the other foot on the bench aligned (knee over ankle) as you inhale and return to the starting position.

Step 4: Repeat with the opposite leg leading. Be sure to perform the same number of repetitions on each leg.

Note: this is a great exercise for individuals with lower-back problems that are unable to perform stiff-legged deadlifts.

Variations: a barbell can be used for resistance. Beginners may omit the weights and start with only their bodyweight.

 

 
Ask a Trainer
Have a question you'd like answered by a personal trainer? Dominique Ennis, our assistant director for fitness and personal training, is here to help.
 
 

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Q: I want to begin resistance training for my new year’s resolution but don’t know where to begin.  Is there a certain amount of sets and repetitions that everyone should do?  Are these different depending on your age?

A: Happy new year and congratulations for starting the new year off in a healthy way!  The best way to burn off those extra holiday pounds is to add resistance training to your workout routine.  The body uses more energy to maintain muscle mass.  More energy spent means more calories lost.  A lot of people assume that they need to work on their cardiovascular fitness first and then begin a resistance training program.  This isn’t true and in fact by doing both simultaneously will help you reach your goals faster.

There isn’t one universal program that will work for everyone.  Resistance training is important throughout your entire life because it:

  1.  Helps maintain bone density
  2. Burns additional calories
  3. Gives you strength and endurance to do the things you enjoy

Before beginning a resistance training program, check with your center’s fitness staff to ensure that you are doing the exercises correctly and know how to use the equipment whether they’re machines or free weights.  It is recommended that if you have any medical conditions to check with your physician before beginning an exercise program.  You may need a supervised workout with a personal trainer based on these conditions.

If you’ve been working out for a while and just want to add resistance training to your program, here’s a quick reference chart to help you select your weights:

General Fitness
Strength
Bodybuilding
Endurance
Repetitions
8-12
6-8
10-15
15-20
Sets
1-2
2-3
3-4
3-4
Rest Period
60 seconds
2-3 minutes
60-90 seconds
30-60 seconds

Remember:

  1. If you are in pain, don’t do it!  Pushing yourself is great but not if it hurts.
  2. Complete all movements in a slow, controlled fashion.
  3. Maintain normal breathing throughout the exercise.
  4. Increase your weights in small increments if you are no longer challenged.
  5. Stretch each muscle group after you workout.

Best of luck to you!

 
 

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.

 
   

Typically, this section discusses the benefits of exercise. Now there is evidence that behaviors that promote sedentary behavior, such as car and TV ownership may increase your risk of heart attack. A recent study showed that mild to moderate physical activity at work, and any level of physical activity during leisure time reduces the risk of heart attack, independent of other traditional risk factors in men and women of all ages and income levels. However, the study also revealed that ownership of a car and TV was independently associated with the risk of heart attacks.  People who owned both a car and a TV, both indicators of a sedentary lifestyle, had a 27% increased risk of a heart attack, compared to those who owned neither a car nor a TV.

 
 

 

 

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.

Obesity Rate Falls for New York Schoolchildren
The number of obese New York City schoolchildren fell by 5.5 percent over five years, federal and city officials said in December, offering a glimmer of optimism about one of the country’s intractable health scourges. The decline, documented by annual fitness exams given to most of the city’s kindergarten through eighth-grade students, was the biggest reported by any large city. Overall, the rate of obesity dropped in New York City to 207 children per 1,000 in the 2010-11 school year, down from 219 five years earlier, meaning that 20.7 percent were still considered obese.

“This comes after decades of relentless increases,” Dr. Thomas A. Farley, the city’s health commissioner, said Thursday. While the 5.5 percent drop may seem slight, he said, “What’s impressive is the fact that it’s falling at all.”
The results, published in a report by the federal Centers for Disease Control and Prevention, showed that the declines in obesity were sharply higher among middle-class children than among poor children. They were also higher among white and Asian children compared with black and Hispanic children, and among very young children — those entering kindergarten or first grade — compared with older children.

Still, the drops held up to some extent across all grades, races and economic levels. “Because of coordinated, sustained action I am happy to say our children are benefiting from our campaign against obesity, which has plagued communities here in New York and across the nation for nearly three decades,” Mayor Michael R. Bloomberg said. Mr. Bloomberg said the 5.5 percent drop translated into roughly 6,500 fewer obese children in the public schools. He said that an overwhelming majority of parents think their children are fit and at a healthy weight, but that “the facts tell a different story.”

Dr. Farley attributed the progress partly to the city’s aggressive advertising campaign against sugary sodas, which he said may have altered what parents were providing to their children. The city has also tried to add healthier options to school lunch menus, enacted strict rules on the calorie and sugar content of snacks and drinks in school vending machines, and even put limits on bake sales, a move that caused some grumbling.

Buoyed by the results, city officials also announced that the restrictions on school vending machines were being expanded to machines in all city buildings, and that they were forming a multiagency task force to recommend further initiatives to combat obesity. Dr. Farley also noted that salad bars were now in cafeterias at many schools, including Public School 218, near Yankee Stadium, where the mayor and the commissioner announced the results at a news conference.

Across the country, recent studies have shown childhood obesity rates remaining flat or slightly increasing. Los Angeles County, which has also conducted a campaign against sugary drinks, had a decline of 2.5 percent during the same period, according to a study by the U.C.L.A. Center for Health Policy Research and the California Center for Public Health Advocacy.

The study was cautious in its language, warning, “A causal relationship cannot be inferred between the fitness interventions implemented by New York City in schools and the decrease in prevalence of child obesity described in this report.” But it said the decreases in obesity “might” indicate that changes in the school or home environment were important.

Obesity experts said that given the stubbornness of the problem, even a small reduction in obesity was an affirmation of public health initiatives. “We’ve seen nothing but bad news for the last 10 years,” said Marlene Schwartz, deputy director of the Rudd Center for Food Policy and Obesity at Yale University. “I feel like that’s finally starting to turn around.” Dr. Schwartz said younger children, who respond better to adult direction, and children in more affluent families, which have the resources to change, were the easiest to reach, so it was not surprising that they improved the most.

Dr. Farley said the fact that obesity had declined more among younger children was not surprising because it is easier to prevent weight gain than to lose weight. The city has trained 4,000 elementary school teachers to provide in-class physical activity breaks, the study said, and has tried to limit video and TV time in child care programs.

The decline in obesity was documented by the city in FitnessGrams, annual physical education tests that are now completed by most of the city’s kindergarten through eighth-grade students.

Adult men and women are considered obese if their body mass index is 30 or higher, but children are calculated differently because of their constant physical changes. A 7-year-old boy, for example, who is 3-foot-9 would be considered obese with a body mass index of 19.4, or a weight of 56 pounds. A 12-year-old girl who is 5-foot-2 is considered obese with an index of 25.2, a weight of 138 pounds.

By age group, the decline was highest among 5- and 6-year-olds, at 9.9 percent. By race, the drop was highest among white children, at 12.5 percent, and Asian children, at 7.6 percent, and lower for Hispanic children, at 3.4 percent, and black children, at 1.9 percent.

Source:The NY Times