Happy holidays from the Herbert Wellness Center staff!
 
 
  What's Happening?
   
 

Herbert Wellness Center Winter Break Schedule
For your convenience, the Herbert Wellness Center is only closed two days during the winter break; Christmas Day and New Years Day. However, operating hours are slightly reduced. A complete schedule is on our website (www.miami.edu/wellness). You can also find the schedules for group exercise, yoga, and studio cycling on the website. If you have any questions about operating hours or class schedules, please call 305-284-8500.

The administrative and sales offices follow the University holiday calendar. In addition to being closed on the weekends, the offices are closed December 24, 25, 26, 31, and January 1.

Facility Access for UM Students
UM students who are registered for the spring semester and elected the wellness fee will have continuous access to the facility. Students who graduate in December may purchase a recent alumni membership at the sales office located in the Wellness Enrichment Suite on the second floor. If you have any questions about membership to the facility, please call the sales office at 305-284-5433.

Have Company over for the Holidays? Bring them to the Herbert Wellness Center!
If you have friends and/or family visiting during the holidays, consider purchasing a guest pass booklet. The cost is only $75 for 10 passes—a 25% reduction from the daily guest fee of $10 for non-student members. You can also purchase a three or five-pack booklet for $30 and $50 respectively. For more information, call 305-284-5433 or stop by the sales office in the Wellness Enrichment Suite.

Give the Gift of Wellness!
Give the gift of health and wellness this holiday season! The Herbert Wellness Center sells gift cards in any denomination which can be used to purchase a membership (must meet eligibility requirements), instructional classes, massage therapy, yoga and studio cycling passes, and more. Gift cards are available for sale at the front desk or sales office. For more information call 305-284-8500 or email wellnesscenter@miami.edu.

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).

   
 

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

  • December 13: Winter Commencement at 10 a.m.
  • December 14: Men's Basketball vs. Charlotte at 7 p.m.
  • December 15: Concert at 8 p.m.
  • December 28 & 29: Men's Basketball Tournament
  • January 2: Men's Basketball vs. LaSalle at 9 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: Eggplant Caponata
The holidays are certainly a time of excess that many find very challenging. It's easy to say that you can enjoy the spread on the day of the holiday, but how do you make it through an entire month of holiday shindigs? Potluck parties are a great opportunity to bring something lighter to the table, but no one wants to be known as the one who brought the boring carrot and celery stick platter. Why not try this recipe for Eggplant Caponata? It can be served warm as a beautiful vegetarian side dish or cold with toast rounds for a delicious appetizer.

   
 

Ingredients

  • 1 medium onion, chopped
  • 1/4 cup olive oil
  • 1 celery stalk, chopped
  • 1 medium eggplant, diced
  • 1 red bell pepper, diced
  • 3 tablespoons golden raisins
  • fresh or dried oregano to taste
  • 1/2 cup water
  • 1 cup grape tomatoes, halved
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon capers
  • salt and pepper to taste
  • handful of basil, torn

 

   
  In a skillet over medium heat, saute onion in olive oil for 3 minutes. Add celery and eggplant, cooking an additional 4 minutes. Add bell pepper and continue to cook for 3 minutes. Add raisins, oregano, and water then simmer 8 minutes. Add tomatoes, vinegar, and capers, cooking an additional 7 minutes. Season to taste with salt and pepper and top with torn basil.

Yields 6 servings.

Per serving: Calories 138; Fat 9 g (1 g sat); Protein 2 g; Cholesterol 0 mg; Sodium 199 mg; Carbohydrates 14 g; Fiber 4.5 g;

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 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.

 
 
 
 

 

 

Abdominal Crunch - Machine 6

Step 1: Adjust the seat so that your knees are at a 90 degree angle to the floor. Sitting up straight with your back against the seat, grab the rope. This is your starting position

Step 2: Curve your spin as you bring you head towards the seat/floor and hold this position at the bottom of the movement.

Step 3: Slowly return yourself to the upright seated position. Repeat for a set of 10-15 reps.

*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: I wanted to get a jumpstart on my holiday exercise program and read a great article about resistance training and how important it is for women.  I’ve tried a few times during the year to use free weights but it’s always crowded when I go and I don’t really know what to do.  I know how to use the circuit machines and think that the Ibis Express is great for beginners like me.  Are there any exercises you recommend if I want to use free weights?

A: First, congratulations on getting a jumpstart on what can be a challenging holiday season.  Secondly, yes resistance training, especially with free weights, can be a bit of a daunting task, particularly if you’re new to it.  And yes, the free weight area of the Fitness Room can be very busy and heavily skewed to the male population depending on when you come to workout.  Have no fear, you are not alone.  We’ve had several women express the same concern and have come up with a way to educate women on resistance training.  Partnering with the student organization, Vitality U, we will offer a six-week free activity class for women to learn proper lifting techniques, nutrition, and general fitness do’s and don’ts.  The class is not progressive meaning you can attend one class one week and miss the next 2 and you won’t be lost whenever you are able to make it back to the class.  This class will be offered during two different times, twice a week for a total of four classes a week for six weeks.  Just in time for your Spring Break adventure.  The quick answer to your question is to just simulate all of the Ibis Express machines with dumbbells and barbells but we’d rather show you how to do it so you don’t get injured.  You can always ask any of the student staff in the Fitness Room for help or ideas of things to do if you want to get started ASAP.  Otherwise, we hope to see you in the spring at one of those classes.

Have a great holiday season!

 
 

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.

 
   

Recent evidence shows that a short burst of moderate exercise enhances memory in both healthy older adults and those with mild cognitive impairment. In this study, adults 50 to 85 years old with and without memory deficits viewed pleasant images - such as photos of nature and animals - and then exercised on a stationary bicycle for six minutes at 70 percent of their maximum capacity. Others viewed the same images but did not exercise. An hour later participants were given a recall test on the viewed images. Compared to those who did not ride the bike, the “exercisers” showed better memory of the objects in both the healthy and impaired adults. This suggests that a single bout of moderate intensity exercise is effective in improving memory.

 
 

 

 

In the News

 

Has life just been too busy to read the Health and Fitness section of your newspaper or online news site? Let us provide you with a few highlights of what's made the news lately.

Exercise Lengthens Your Life - Even if You're Overweight
Add this to the list of reasons why exercise is good for you: A new study says 150 minutes a week of moderate-intensity, leisure time exercise is associated with roughly 3.4 years added to a person's life.

Researchers from the National Cancer Institute, Harvard Medical School, and other organizations analyzed six different prospective cohort studies of more than 632,000 people ages 40 and older. The studies had a median follow-up period of 10 years, with roughly 82,000 reported deaths. Regular, moderate intensity exercise was associated with an increased life expectancy, even when the person exercising had an unhealthy Body Mass Index (BMI).

Dr. I-Min Lee, a professor of medicine at Harvard Medical School and the senior author of the study, says that not exercising but having a healthy weight was associated with 3.1 fewer years of life, compared to obese people who were active. Conversely, people who exercised 150 minutes a week and had a healthy BMI gained an extra 7.2 years of life.

While it's best to be at a healthy weight for your body, Lee thinks her team's analysis demonstrates that every bit of activity helps, regardless of a person's size.

"This shows if you emphasize physical activity, you still get the benefit," says Lee. "Overweight, obese, severely obese - if you are active, the results suggest that you ... have more of a benefit than someone who is not heavy but not active."

Lee and her team based their calculations on the World Health Organization's recommendation that adults should get at least 150 minutes of moderate to vigorous activity a week. They defined leisure time activity as any physical activity that wasn't a part of the participants' jobs, commute, or routine housework, such as organized sports, walking, bowling, gardening, and hiking.

The analysis has its limitations, most notably that the studies it's based on used self-reported data to determine how much the participants exercised in their spare time and how much they weighed. Also, the studies did not take into account any activity that was done during the participants' jobs or housework.

Still, Lee says the data is a good reminder that it doesn't take a lot of time for people to be active and do something to help them live longer.

Source: CNN