What's Happening?
   
 

Building to Close Early on Saturday for FSU Game
The Herbert Wellness Center will close at 3:30 p.m. this Saturday, October 20 so that our student employees may cheer on the Hurricanes as they take on the Florida State Seminoles in our Homecoming football game. We apologize for any inconvenience this may cause and ask that you plan your workout accordingly.

Community Class Session Registration Starts Monday
Registration for the second session of Community Classes begins on Monday, October 22 and runs through Friday, November 2. Classes include tribal belly dance, salsa, tennis, adult aquatics, Capoeira, youth aquatics, and our brand new Bollywood dance style class - Masala Bhangra.  Click here to view 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 registering you can attend the first scheduled class for free!

Dolphins Cycling Challenge Spin-a-Thon
On Saturday, November 3, the Herbert Wellness Center is hosting a “Spin-A-Thon” in support of the Dolphins Cycling Challenge (DCC). The DCC is a community-wide fundraising event to support the UM Sylvester Cancer Center. The Spin-a-Thon is for UM students only and will take place in the atrium from 4 p.m. to 10 p.m. Student organizations are encouraged to form a team of “virtual riders” to spin for six hours to raise money for cancer research. All participants can eat in the dining hall at the end of the event. The winning team will have a suite at the USV vs. UM football game on November 17 and receive special recognition on the field! To participate in the virtual ride, visit the DCC website.

Stay Informed Through Our Social Media
Want stay up-to-date on what's going on at your Herbert Wellness through your favorite social media sites? Like us at www.facebook.com/herbertwellnesscenter or follow us on twitter @UMiamiWellness for updates on what's going on in the facility, special classes, promotions, contests, fit tips, and more! Do you pin? Check us out at www.pinterest.com/umiamiwellness.

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 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).

   
 

Congratulations to Max and Sabrina Blondman!
The Wellness staff would like to send a warm congratulations to Max Blondman and his new wife, Sabrina. The couple met and fell in love as students at the University of Miami. As a surprise for his new wife, Max purchased a love brick to commemorate and celebrate the occasion. The staff at the Herbert Wellness Center wishes Max and Sabrina a lifetime of love and happiness together.

 
   
  For more information about the Love Bridge and how you can purchase a love brick, click here.
   
  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 - Cast Iron Favorites
Thursday, October 18, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Menu: Braised Chicken with Baby Bella Mushrooms, Orange, and Scallions; Red Onion and Goat Cheese Pancakes; Apple Dutch Baby with Caramel Topping. Cost (including hands-on instruction, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Meditation Classes - The Jewels of Happiness
Thursday, October 18, 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. While no payment is required, we ask participants to RSVP so we know how many people to expect.

Heartsaver CPR with AED
Friday, October 19, 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 - $35, non-student members - $40, non-members - $45.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Tuesday, October 23, 2 - 6 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 - $60, non-student members - $70, non-members - $80.

Cooking Class - Fall Whole Grain Baking
Tuesday, October 30, 6:30 - 8:30 p.m., Chef Lori, Instructional Kitchen. Menu: Pear and Buckwheat Pancakes; Fruit Harvest Muffins; Apple Cobbler; Spelt and Olive Oil Cake. Cost (including hands-on instruction, recipes, and food tasting): student and non-student members - $20, non-members - $25.

 
   
 
  Tips for a Healthier
 

Health-E-Cooking: Vegetable and Chickpea Curry
Life can be so busy at times that we sacrifice quality, healthy meals because we just don't have the energy to cook when we get home. If you know you have one of those days ahead of you, pull out your slow cooker to guarantee a smart choice for dinner. In this recipe for Vegetable and Chickpea Curry, aromatic Indian spices infuse this vegetarian dish with an exotic blend of flavors while coconut milk creates a creamy finish. Serve over quick cooking couscous for a complete meal.

   
 

Ingredients

  • 1 tablespoon olive oil
  • 1 1/2 cups chopped onions
  • 1 cup (1/4-inch-thick) carrot slices
  • 1 tablespoon curry powder
  • 1 teaspoon brown sugar
  • 1 teaspoon grated and peeled fresh ginger
  • 2 garlic cloves, minced
  • 1 serrano chile, seeded and minced
  • 3 cups cooked chickpeas (garbanzo beans)
  • 1 1/2 cups cubed and peeled baking potato
  • 1 cup diced green pepper
  • 1 cup (1-inch cut) green beans
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/8 teaspoon ground red pepper
  • 1 (14.5-ounce) can diced tomatoes, undrained
  • 1 (14-ounce) can vegetable broth
  • 3 cups fresh baby spinach
  • 1 cup light coconut milk
  • 6 lemon wedges

 

   
  Heat oil in a large nonstick skillet over medium heat. Add onion and carrot; cover and cook 5 minutes or until tender. Add curry powder, sugar, ginger, garlic, and chile; cook 1 minute, stirring constantly. Place onion mixture in a 5-quart electric slow cooker. Stir in chickpeas and next 8 ingredients (through broth). Cover and cook on HIGH 6 hours or until vegetables are tender. Add spinach and coconut milk; stir until spinach wilts. Serve with lemon wedges.

Yields 6 servings.

Per serving: Calories 276; Fat 7.2 g (1.9 g sat, 2.3 g mono, 1.3 g poly); Protein 10.9 g; Cholesterol 0 mg; Sodium 623 mg; Carbohydrate 44.7 g; Fiber 10.6 g;

Source: Cooking Light

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 focus on a series of exercises using the Human Sport line of machines. The Human Sport machines were designed for optimal strength and stability training for the entire body.  Movements resemble human body mechanics so they feel natural, like it was custom built for your body. Because of the multi-functionality of the machines, you can get a total body workout in a short period of time.  There are only six machines in the entire circuit however you can do a variety of exercises on each.  Plus, as your fitness level improves, you can change your training level without having to learn new exercises.  You can continue to hit your fitness goals without hitting a plateau.

 
 
 
 

 

 

Chest Press - Machine 2

Step 1: Adjust the seat so that your hands are at chest-level when holding the handles. Once adjusted, hold the handles at the sides of your chest. This is your starting position.

Step 2: Extend your arms out straight in front of you, ending with the handles almost touching.

Step 3: Slowly bring your arms back by bending your elbows until your hands are at the sides of your chest again. Repeat this movement for a set of 10-15 repetitions.

*Note: All of the Human Sport machines have dual weight stacks.  For your safety, please check both weight stacks prior to beginning your exercise.

 

 
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: The machines in the fitness rooms, such as the treadmills and ellipticals, show how many calories you are burning. Are these calculations correct?

A: Not always. These calculations should never be considered 100% accurate. The machine is only giving you an approximate count of calories burned. The reliability of these calculations in figuring out the number of calories you expend during a workout depends on your size, body composition, workout intensity, and level of fitness. If the machine doesn't ask for your body weight, you can be sure the calorie count is not accurate. Machines use various formulas to calculate the approximate number of calories burned and some are more accurate than others. It is important to take into consideration that people who weigh less burn fewer calories than people who weigh more when doing otherwise equivalent workouts. Also consider that a person who has a high percentage of lean body mass will spend more calories than a person with a greater fat mass, because lean tissue is more metabolically active. When using these machines always enter all of the information requested to ensure a more accurate approximation.

The best way to monitor intensity, heart rate, and even calorie count is the use of a heart rate monitor. Since heart rate monitors are programmed with your gender, height, and weight they give you the most accurate measure of calories burned throughout your workout. An additional benefit is that with a heart rate monitor calories are still counted even when exercising off of the cardiovascular machines.

 
 

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.

 
   

The health related benefits of exercise and increased fitness are unarguable. However, did you know that fitness also plays a major role in preventing depression? A recent study examined changes in cardiorespiratory fitness and depression complaints made to physicians. Cardiorespiratory fitness was assessed at four clinic visits between 1971 and 2006 by performing a standardized treadmill test. Data analysis showed that  each one minute decline in treadmill endurance (hence, a decline in fitness) increased the odds of  depression complaints by approximately 2% and 9.5%, respectively. This data suggest that maintaining  cardiorespiratory fitness may  help protect against the onset of depression complaints made to a physician.

 
 

 

 

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.

Frozen and Fattening
On the warmest of days, nothing beats the summer heat like an icy beverage. The good news is that frozen drinks are everywhere — from Starbucks to McDonald's to the nearest gas station. But alas, some of these cool treats can pack a lot of calories (some topping more than 600) and put a chill on your efforts to slim down. So how does ice, just frozen water, get so fattening? Clinical dietitian Jennifer Teems Seay says all that creaminess, added sugar and syrups, and enormous drink sizes add up to a lot of hidden calories.

Still, experts say it's OK to indulge in the occasional frozen treat, and it's possible to revel in them on a more regular basis, especially if you do it yourself. Here are some tips from Seay and Marisa Moore, a spokeswoman for the Academy of Nutrition and Dietetics, on enjoying frozen drinks and avoiding calorie land mines.

STARBUCKS

A 16-ounce caramel frappuccino has 410 calories, 15 grams of fat and 64 grams of sugar. Slim it down a little: Go for a light caramel frappuccino lightly blended of the same size for 140 calories, no fat and 29 grams of sugar. Slim it down a lot: Go with an iced coffee for zero calories. (Add a pump of syrup for about 20 calories.)

Seay says: "I do think it's good that Starbucks has the light option, and (that) is not that much, especially if that's your only indulgence during the day. These drinks are usually nonfat, so just recognize that most of the calories are probably from sugar. … I have absolutely no problem at all with iced coffee. There is constantly a debate going on about coffee in the nutrition world. Does it have health benefits? Does it cause harm to your health? A lot of people disagree on this, but we do know it doesn't have any calories if it's black." Moore adds, "Another option: Order an iced herbal or vanilla tea. Ask for it plain or at half the usual sweetness."

SMOOTHIE CHAINS

Made with real fruit, smoothies can have some redeeming value, but serving size is important.
Those bigger sizes offer more to enjoy, but also a lot more calories. Smoothie King, for example, offers its smoothies in three sizes: 20, 32 and 40 ounces. A 20-ounce Angel Food smoothie with strawberries, bananas, soy protein and turbinado sugar contains 354 calories.
Omit the sugar and make it a "skinny" smoothie of the same size for 254 calories. But a 40-ounce Angel Food packs a whopping 708 calories.

Moore says: "Smoothies wear a health halo leading many to believe they are harmless. However, a 20-ounce fruit smoothie can run as much as 500 calories. You have to be a bit of a detective to outsmart frozen drinks. Look out for these code words — whipped cream, creamy, drizzled (with anything) and decadent — and opt out of the whipped cream to save calories."

DIY SMOOTHIES

Seay and Moore often make smoothies at home. Seay's recipe calls for one cup of frozen strawberries, a half cup of frozen blueberries, a half cup of frozen raspberries, one banana, one cup of orange juice and either 1 1/2 cups of nonfat milk or 1 1/2 cups of soy milk (the fruit should be covered up with liquid in the blender and then blended). Note: If you use frozen fruit you don't have to add ice. This vitamin-rich recipe makes four, 8-ounce servings with 107 calories, zero grams of fat if made with milk; 1 gram of fat if made with soy milk.


MORE TIPS

  • Pay attention to serving size.
  • Read the ingredients.
  • Avoid added sugar.
  • Don't make frozen drinks a daily habit. If you are going for a full-calorie splurge, make it an indulgence of no more than once a week.
  • Make it yourself to better control what you are consuming. Turn your smoothie craving into a healthy way to eat by making the drinks at home with seasonal fruit and ice. Consider adding nonfat yogurt, and if you are feeling adventurous, add spinach or kale to pump up the nutrients.
  • Beware of mixed adult beverages. An average margarita has just under 400 calories, coladas even more. Try a lower-calorie beverage by combining equal parts wine and club soda for just 80 calories and half the alcohol of a glass of wine.

Source: The Miami Herald