Our Intramural Supervisors show some school spirit after another great Sports Fest
  What's Happening?

Pilates Session II Registration
Registration for session II of Pilates will start on Monday, February 27 and run through Friday, March 2. New classes begin on Wednesday, March 7. Click here to view the session II Pilates schedule. Classes and private lessons can be purchased in the Sales Office at the Wellness Enrichment Suite Monday - Friday, 7:30 a.m. - 8 p.m. For more information call 305-284-LIFE(5433).

Great Balls of Fire Racquetball Tournament
The UM Racquetball Club will hold their 14th Annual Great Balls of Fire Tournament this weekend. Please be advised that the racquetball courts will be closed to non-tournament play on Friday, Saturday, and Sunday. We apologize for any inconvenience this may cause.

Yoga and Studio Cycling Semester Pass Prorate
Spring 2012 semester passes for yoga and studio cycling will be prorated to $45 for student members and $72 for non-student members on Monday, February 27. Semester passes allow unlimited access to scheduled classes through May 4, 2012. Visit the Sales Office in the Wellness Enrichment Suite Monday - Friday, 7:30 a.m. - 8 p.m. to purchase your passes.

Team UM Corporate Run/Walk (5K) Online Registration is Open!
Join Team UM at the Corporate Run/Walk on Thursday, April 26, at Bayfront Park beginning at 6:20 p.m. for an evening of fun and UM spirit. Register online at www.miami.edu/corporaterun.  Early registration ends on March 22, while late registration closes on April 5.  The first 500 faculty and staff to register will receive a $10 discount, while the first 500 participants will receive a free Team UM dry-fit shirt. Guests, including family and friends, are also welcome to join Team UM! For more information, contact Ashley Falcon at afalcon1@miami.edu.  

Hey Norm!
For years our Director, Norm Parsons, has been gladly responding to your comments and concerns, good and bad, via our 'Hey Norm!' comment cards. Now you can submit your Hey Norm! online. Just click here to tell Norm what's on your mind!

UM Hockey Night at the Panthers Game
After their 2011 Division III National Championship win, the University of Miami Hockey Team will be honored by the Florida Panthers at "UM Night" on Thursday, February 23 at 7:30 p.m. at the Bank Atlantic Center, as the Panthers take on the Minnesota Wild. The Hurricanes will join the Florida Panthers for the presentation of the national anthem. The evening will include a recognition of the UM Hockey Team with a video presentation during the first period and a second period shoot-out with the FAU Owls. Canes fans will join Sebastian and the Sunsations dancers in honoring this championship team. The Canes Hockey Team will also team up with the Panthers Foundation for Pediatric Cancer in a 50/50 raffle. Tickets can be purchased by clicking here and entering the promo code "UMIAMI." Prior to the Panthers game, fans can cheer on the Hurricanes as they face the FAU Owls in an official American Collegiate Hockey Association game at 1:30 p.m.

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:


Heartsaver First Aid
Friday, February 24, 1 - 3 p.m., Classrooms. Heartsaver First Aid is a classroom, video-based, instructor-led course that teaches students critical skills to respond to and manage an emergency in the first few minutes until emergency medical services (EMS) arrives. Students learn skills such as how to treat bleeding, sprains, broken bones, shock, and other first aid emergencies. Cost: student members - $35, non-student members - $40, non-members - $45.

Meditation Classes - The Jewels of Happiness
Friday, March 2, 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.

Heartsaver CPR with AED
Thursday, March 8, 2:30 - 4:30 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 - $30, non-student members - $35, non-members - $40.


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

  • February 23: Visit by President Barack Obama at 11:45 a.m.
  • February 23: Casting Crowns Christian Concert at 7 p.m.
  • February 24: MMA Fight 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: Jambalaya with Shrimp and Andouille Sausage
Can't make it to New Orleans for Mardi Gras this year? Bring a little of the Big Easy to your table with this lightened up Jambalaya recipe.

  • 1 tablespoon olive oil
  • 1 cup chopped onions
  • 1 cup chopped red bell pepper
  • 1 tablespoon minced garlic
  • 6 ounces andouille sausage, sliced
  • 1 cup uncooked long-grain white rice
  • 1 teaspoon paprika
  • 1 teaspoon freshly ground black pepper
  • 1 teaspoon dried oregano
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon dried thyme
  • 1/4 teaspoon garlic salt
  • 1 bay leaf
  • 2 cups fat-free, low-sodium chicken broth
  • 3/4 cup water
  • 1 tablespoon tomato paste
  • 1/2 teaspoon hot pepper sauce
  • 1 (14.5-ounce) can no-salt added diced tomatoes
  • 1/2 pound peeled and deveined medium shrimp
  • 2 tablespoons chopped fresh parsley
  Heat olive oil in a large Dutch oven over medium-high heat. Add chopped onion, chopped bell pepper, minced garlic, and sausage; sauté 5 minutes or until vegetables are tender. Add rice and the next 7 ingredients (through bay leaf); cook 2 minutes. Add broth, water, tomato paste, hot pepper sauce, and diced tomatoes; bring to a boil. Cover, reduce heat, and simmer 20 minutes. Add shrimp; cook 5 minutes. Let stand 5 minutes. Discard bay leaf. Stir in parsley.

Yields 4 servings.

Per serving: 426 calories; 12.7g fat (3.9g sat, 2.8g mono, 1.8g mono); 25g protein; 52.7g carbohydrates; 4.9g fiber; 117mg cholesterol; 763mg sodium.

Want to cut the fat even more? Try substituting spicy chicken sausage for the andouille.

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. Change up your workout with a few Supermans:




Muscles worked: lower back primarily, glutes and hamstrings additionally

Step 1: Lie face down on the floor/exercise mat with your arms fully extended in front of you. This is your starting position.

Step 2: Exhale while simultaneously lifting your arms and legs off the floor. Hold this contraction for 2 seconds. Tip: to isolate your lower back/glute muscles, focus on keeping your pelvis in contact with the floor throughout the entire movement.

Step 3: Inhale while slowly returning to the starting position.

Repeat for the desired set of repetitions

Variations: for a balance challenge, perform this exercise while lifting one arm and leg at a time.


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.


Q: I want to build muscle in my arms and get flat abs and I want to lose 5lbs as well. How can I achieve this goal?

A: Goal-setting is very important when creating an exercise routine.  You don’t ever want to feel like there’s no end in sight especially when you might not enjoy exercising (yet!).  If you want to see results faster, you must do cardiovascular and resistance training.  Let me say it one more time: to see results faster, you must do cardiovascular and resistance training

Speaking woman to woman, it’s pretty much impossible to bulk up without using some additional help (like steroids) to give you enough testosterone to put on mass like a man.  So the fear of “bulking up” shouldn’t be a reason to discourage you from doing resistance training.  Besides, resistance training is good for your bone health.  It stimulates bone cell growth to keep your bones healthy and strong throughout your life.  Just do it!

Now that that’s out of the way, let’s talk about toning the arms and the stomach.  Whether you realize it or not, our muscles lie underneath layers of fat.  Where the fat goes is genetic and can't be controlled, however you can do exercises to tone up the muscle underneath.  The other part of this equation will require you to do some type of cardiovascular work to burn the extra fat to help the muscle underneath show through better.  By doing these two things together, this should help you lose five pounds and look (and feel) better.  Remember, your body uses more energy to maintain muscle.  Translation: more calories burned (yeah!).

My recommendations for exercises to tone your arms and abs are listed below.  If you would like an Exercise Assistant or Fitness Leader to demonstrate any of these exercises, please stop by the Equipment Desk in the Fitness Room and ask for help.

Biceps Curls (M,FW,EB)
Abdominal (M)
Triceps Dips (M,BW)
Bicycles (BW)
Hammer Curls (FW, EB)
Reverse Crunches (BW)
Cable Rope Press (M)
Crunch on Incline Bench (FW, BW)
Preacher Curls (FW)
Side Planks (BW)
Overhead Extension (M,FW, EB)
Hanging Leg Raises (BW)

*(M=machine, FW=free weights, EB=exercise band, BW=body weight)

I hope this helps. If you have more questions while you’re exercising, swing by my office in the fitness room and ask.


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.


Current physical activity guidelines suggest that children should perform at least 60 minutes of moderate to vigorous activity every day. In addition, most experts agree that spending prolonged time in sedentary activities (such as TV viewing and video games) can have detrimental effects on children’s health, specifically cardiometabolic risk factors such as cholesterol, blood pressure, and waist circumference.  However, a new study of more than 20,000 children and adolescents showed that higher amounts of moderate/vigorous intensity physical activity (MVPA) was associated with less cardiometabolic risk regardless of the amount of time spent in sedentary situations.
The study examined the associations between MVPA and time spent sedentary with established cardiometabolic risk factors in children and adolescents. The researchers found that time in MVPA had a significant inverse relationship with all cardiometabolic outcomes independent of sex, age, and time spent sedentary. Furthermore, the data from this study suggested that as little as 20 minutes of MVPA can have positive effects on the health consequences associated with sedentary behaviors.




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.

Forget Super-Sizing: Restaurant Eaters will Choose Half-Size Option
Call it the alter-ego of super-sizing. Researchers infiltrated a fast-food Chinese restaurant and found up to a third of diners jumped at the offer of a half-size of the usual heaping pile of rice or noodles — even when the smaller amount cost the same.

Giant portion sizes are one of the culprits behind the epidemic of bulging waistlines, and nowhere is the portion-creep more evident than in restaurants with French fry-heavy meal deals or plates overflowing with pasta. Now scientists are tapping into the psychology of eating to find ways to trim portions without people feeling cheated — focusing on everything from the starchy sides to the color of the plates. “The small Coke now is what used to be a large 15 years ago,” laments psychologist Janet Schwartz, a marketing professor at Tulane University who led the Chinese food study. “We should ask people what portion size they want,” instead of large being the default.

Restaurants are paying close attention, says prominent food-science researcher Brian Wansink of Cornell University. His own tests found children were satisfied with about half the fries in their Happy Meal long before McDonald’s cut back the size, and the calories, last year.
“We’ll be seeing some very creative ways of down-sizing in the next couple of years,” predicts Wansink, author of Mindless Eating: Why We Eat More Than We Think. But let’s call it “right-sizing,” says Duke University behavioral economist Dan Ariely. Right-size suggests it’s a good portion, not a cut, he says.

Couldn’t you just get a doggie bag? Sure, if you’ve got the willpower to stop before your plate is mostly clean. Lots of research shows Americans don’t. We tend to rely on visual cues about how much food is left, shoveling it in before the stomach-to-brain signal of “hey wait, I’m getting full” can arrive.

So Schwartz and Ariely tested a different approach: Could we limit our own temptation if we focus not on the tastiest reason we visited a restaurant — the entree — but on the side dishes? After all, restaurants can pile on calorie-dense starches like rice or pasta or fries because they’re very inexpensive, filling the plate so it looks like a good deal, Schwartz says.
A popular Chinese franchise at Duke University, with a mix of students, staff and visitors to the campus hospital, allowed the researchers in at lunchtime. In the serving line, customers pick the rice or noodles first. The standard serving is a whopping 10 ounces, about 400 calories even before ordering the entree, says Schwartz. There was no half-size option on the menu board.

In a series of experiments, servers asked 970 customers after their initial rice or noodle order: “Would you like a half-order to save 200 calories?” Those who said yes didn’t order a higher-calorie entree to compensate. Weighing leftovers showed they threw away the same amount of food as customers who refused or weren’t offered the option.

A 25-cent discount didn’t spur more takers. Nor did adding calorie labels so people could calculate for themselves, the researchers report in this month’s journal Health Affairs — concluding the up-front offer made the difference. Anywhere from 14 percent to 33 percent chose the reduced portions, depending on the day and the mix of customers. Even 200 fewer calories can add up over time. And other tricks can trim portions without people noticing, whether dining out or at home. Cornell’s Wansink found people served 18 percent more pasta with marinara sauce onto a red plate than a white one — and 18 percent more pasta alfredo onto a white plate.

A stark contrast “makes you think twice before you throw on another scoop,” explains Wansink. His own family bought some dark dinner plates to supplement their white ones, because people tend to overeat white starches more than veggies. Wansink’s other research has found:

  • Switching from 11-inch plates to 10-inch plates makes people take less food, and waste less food. The slightly smaller plate makes a normal serving look more satisfying.
  • People think they’re drinking more from a tall skinny glass than a short wide one even if both hold the same volume, a finding Wansink says was widely adopted by bars.
  • Beware if kids eat from the adult bowls. He found 6-year-olds serve themselves 44 percent more food in an 18-ounce bowl than a 12-ounce bowl.

Restaurants are starting to get the message that at least some customers want to eat more sensibly. Applebees, for example, has introduced a line of meals under 550 calories, including such things as steak. And a National Restaurant Association survey found smaller-portion entrees, “mini-meals” for adults and kids, and bite-size desserts made a new trend list. It’s all consumer demand, says association nutrition director Joy Dubost: More diners now are “requesting the healthier options and paying attention to their calories.”

Source: TIME