Congratulations to our Mini Canes Recreational Sports Camp, which recently received Club Industry's Best Children's Program award (see story below). Pictured above from left to right: Tom Soria, Rhonda DuBord, Marena Gavilan, Ashley Falcon, and Connie Nickel
 
     
  What's Happening?
   
 

Community Class Session II Registration Has Begun
Registration for the second session of Community Classes has begun 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! *New this session - the wellness staff is beta testing an online registration for our tennis classes only. If you are interested in signing up for a tennis class, click here for more information about how to register online.

Yoga and Studio Cycling Semester Pass Prorate
Fall 2012 semester passes for yoga and studio cycling will be prorated again on Monday, November 5 to $30 for student members and $48 for non-student members. Semester passes allow unlimited access to scheduled classes through January 13, 2013. Visit the Sales Office Monday - Friday, 7:30 a.m. - 8 p.m. to purchase your passes.

Mini Canes Recreational Sports Camp Receives National Honor
The Mini Canes Recreational Sports Camp received the honor of Best Children's Program by Club Industry's 2012 Best of the Best Awards at the Club Industry Conference and Exposition for Fitness Business Professionals in Las Vegas on October 11. The award was given specifically for the Mini Canes' SuperLife program which was designed to teach campers the importance of financial, nutritional, and wellness programming while including a superhero theme.

The SuperLife program introduced a variety of wellness tools, including MyPlate, which taught campers about the different food groups and the importance of a well-balanced diet. Campers were also exposed to the dangers and consequences of bullying through discussions during the social wellness programs, and learned sun safety and recycling during the environmental program. Occupational, intellectual, and financial programming incorporated learning how to budget and save money. Finally, campers focused on emotional wellness through activities that were based on managing stress, learning to identify emotions, and how to express feelings in order to maintain a healthy life balance.

"Even though they're young, the campers really seem to grasp how wellness can improve their quality of life," said Ashley Falcon, assistant director for wellness programs. "Making wellness activities fun and interactive helps keep campers engaged, and they really seem to absorb important lessons that they find ways to incorporate into their lives, including taking information home and sharing with their families."

The wellness staff is so proud of our Mini Canes camp and this prestigious honor. Please join us in congratulating our camp staff!

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).

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 - Fall Whole Grain Cooking
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.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Thursday, November 8, 3 - 7 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 - Seasonings for Home and Gifting
Tuesday, November 13, 6:30 - 8:30 p.m., Chef Lori, Instructional Kitchen. Menu: Moroccan Spiced Goat Cheese; Tuscan Spice Rub; Middle East Spice Blend; Chai Spiced Cookies. Cost (including hands-on instruction, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Heartsaver CPR with AED
Tuesday, November 13, 5 - 7 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.

 
   
 
  Tips for a Healthier
 

Health-E-Cooking: Homemade Quick Black Bean Burger
When you're trying to eat healthy, swapping meatless meals into your diet can be a great way to get over the "chicken for every meal" rut that many find themselves in. Veggie and bean burgers can be purchased in the freezer section of your grocery store, but they're so easy to make at home that you won't miss the frozen hockey pucks for a second. As a bonus, you can double the recipe and freeze your uncooked burgers for a later date when you don't have much time to devote to dinner.

   
 

Ingredients

  • 1 (2-ounce) hamburger bun, torn into pieces
  • 3 tablespoons olive oil, divided
  • 2 teaspoons chopped garlic
  • 1 (15.25-ounce) can black beans, drained and rinsed
  • 1 teaspoon grated lime rind
  • 3/4 teaspoon chili powder
  • 1/2 teaspoon chopped fresh oregano
  • 1/4 teaspoon salt
  • 1 large egg, lightly beaten
  • 1 large egg white, lightly beaten

 

   
  Place bun in a food processor; process 4 times or until crumbs measure about 1 cup. Transfer to a bowl. Combine 1 tablespoon oil, garlic, and beans in processor; pulse 8 times or until beans make a thick paste. Scrape bean mixture into bowl with bread crumbs. Stir in rind and remaining ingredients. With moistened hands, divide bean mixture into 4 equal portions (about 1/3 cup mixture per portion), shaping each into a 3-inch patty. Heat remaining 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add patties to pan; reduce heat to medium, and cook 4 minutes or until bottom edges are browned. Carefully turn patties over; cook 3 minutes or until bottom edges are done.

Yields 4 servings.

Per serving: Calories 182; Fat 12.3 g (1.3 g sat, 6.7 g mono, 3.6 g poly); Protein 6.6 g; Cholesterol 53 mg; Sodium 448 mg; Carbohydrate 15.6 g; Fiber 4.6 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.

 
 
 
 

 

 

Lat Pull - Machine 3

Step 1: Adjust the knee stabilizer until you feel secure on the bench. Stand up, grab the handles, and return to a seated position on the bench, leaving your arms extended. This is your starting position.

Step 2: Bend both elbows in towards your torso until your hands are even with your shoulder and hold for a second.

Step 3: Slowly extend your arms back to the starting position. Repeat 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: As a student that’s worked hard this semester to exercise often and eat pretty healthy, I’m worried about the holiday season that’s about to start with Halloween.  I don’t want all of my hard work to go to waste but I also don’t want to miss out on fun with my friends.  What can I do?

A: Ah yes, Halloween, filled with ghouls and goodies, kicks off what can be a downward health spiral of the holiday season.  The average person can gain anywhere from 7-12 pounds between now and New Year’s.  That’s very disappointing and discouraging especially since you’ve worked so hard to maintain or lose weight thus far.

  1. Remember your goals- Don’t lose sight of what you’re working towards: more energy, a nice vacation, running a half marathon.  Whatever it is, focus on that and remember what your life was like and what you felt like prior to getting on the healthy wagon.  Do you really want to go backwards?
  2. Portion control - Remember bigger/more isn’t always better.  It will just translate as more calories and any excess calories consumed, if not expended, will get stored as fat.
  3. Keep a food log - If you are someone that keeps track of what you eat write yourself in a treat or two.  If you plan them ahead of time, you’re not depriving yourself and you will also keep your caloric intake within a normal range.
  4. Everything in moderation - If you restrict certain food groups for extended periods of time and then have a weak moment and give in, chances are it’s going to be bad.  You are going to go overboard and probably won’t stop the downward spiral since “I’ve already messed up” so why stop now.  Get back on track the next day and add in some extra cardio to work off the extra calories.
  5. Understand what’s on the labels - The marketing of certain products can fool the uneducated consumer very easily.  Healthier doesn’t always equal fewer calories nor does “low fat” mean you can eat more than usual.  This will be a very important tool to help you manage your weight throughout the holiday season.
  6. Healthy snacks - Snacks don’t have to be bad for you.  Try dried fruits, nuts, raisins, cheese, crackers, pretzels, or popcorn, for a more healthful treats.  And low-calorie treats like licorice, gummy bears, and marshmallows are good options too!  Here’s a tip: buy fun-sized portions instead of their full-sized versions.  Remember to count out that serving size!!

Happy trick or treating!

 
 

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.

 
   

Each year more than 200,000 women are diagnosed with breast cancer, and 40,000 die from the disease. A woman with a first-degree relative (mother, sister, or daughter) who has had breast cancer has nearly twice the risk of being diagnosed herself. However, most women who are diagnosed with breast cancer have no family history, so there are other factors that can increase or decrease the risk. Among these is regular exercise. Regular activity and exercise can lower breast cancer risk by as much as 30 percent, according to a recent study of more than 3,000 women. The intensity of the activity didn’t seem to matter, so participation in light activity such as housework and gardening was as effective as walking. What did matter was the amount of time spent being active. Women who reported even low amounts of activity showed a 6 percent reduction in breast cancer risk, but the greatest benefits was seem in women who were active for more than 10 hours per week. Women who exercise regularly also have a lower chance of recurrence of breast cancer. As many as 1 in 5 of breast cancer survivors experience a recurrence within 10 years. Even relatively low levels of exercise can reduce the risk by 25 percent, but women who are very active have a greater reduction in the recurrence of breast cancer. The amount of exercise needed to realize these benefits is equivalent to 45 to 60 minutes of brisk walking five days per week. Women who have been active their whole lives have the lowest risk of breast cancer, but it is never too late to start. Women who exercise also tend to handle breast cancer treatment better than women who aren’t active. In fact, post-cancer exercise programs are becoming more common as a way to help women recover from cancer treatment and prevent recurrence.

*This Did You Know article was written by exercise physiology senior Daniel Uddin

 
 

 

 

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.

This week we decided to highlight a group of women right here at the Herbert Wellness Center that we find pretty newsworthy.

The Locker Room Ladies
Every brick cemented in front of the Herbert Wellness Center has a story behind it. Marriage proposals, anniversary celebrations, and personal milestones are just a few reasons people purchase a brick.

Although every story is special, none embodies the meaning of the word “wellness” more than the brick recently purchased by a group of amazing women appropriately nicknamed “The Locker Room Ladies.”

The Locker Room Ladies are twelve UM faculty, staff, and alumni who start their day very early by working out at the Herbert Wellness Center. Although the ladies do different types of activities—yoga, Pilates, group exercise—they all meet back at the locker room to get dressed and ready for their day.

Over the years, the Locker Ladies have forged a bond and friendship that is as important to their well-being as the physical exercise they get from working out.

Kathy Gaunt, Assistant Director in the School of Business Graduate Programs, said “We have become a support system for one another that you cannot put a price on. On more than one occasion, they (the Locker Ladies) have been the force behind getting me to the gym!”

Ruth Rubi, Director of Business Operations for Real Estate and Facilities, had this to say about what the Locker Ladies mean to her. “We are all wives, mothers, daughters, caretakers, and in some cases grandmothers. Despite the difference in our stories, travels, and daily obligations, we find time to balance work, life, and fitness. If I happen to miss my workout, one of the ladies will e-mail me just to make sure I am okay. We have become partners and friends in health, inspiration, and good thoughts.”

Although each Locker Lady has her own idea of what the group means to her, they all agree that their morning conversation is like a therapy session. As Sarah Artecona, Assistant Vice President for Business and Finance said, “Our conversations run the gamut from makeup tips to football scores!”

Another thing the Ladies can agree on is the inspiration they are setting for other women, including the students who witness their camaraderie in the locker room every morning. As Artecona said, “We have also become a great example to students. Many of them say to us they are inspired by our morning routine and hope to be in great shape like we are when they hit our age.”

The Herbert Wellness Center staff would like to thank the Locker Ladies for their donation and congratulate them for being role models for wellness. As Dr. Clara Milikowski, Associate Professor of Pathology at the Miller School of Medicine said, “The brick is our way of supporting the Wellness Center and is a symbol of our ongoing friendship.”
   
 
  The Locker Ladies are pictured above with their brick. Bottom row, from left to right: Sarah Artecona, Celia Pacheco, Ruth Rubi, Jennifer Schneider, and Christine Quencer. Top row, from left to right: Karen Semel, Sharon Smith, Robyn Hardeman, Kathy Gaunt, Lynne Olvey, Cynthia Augustyn, and Clara Milikowski.