What's Happening?
   
 

Sports Fest is Coming - Plan your Workout Accordingly
Approximately 65 teams of UM students will participate in the annual Sports Fest competition starting Friday, February 10 through Sunday, February 12. Sports Fest is a long-standing UM tradition that started in 1986 as a competition between the students living in the residential colleges. Students compete in several activities that take place in the Herbert Wellness Center. Non-student members may want to adjust their workouts around the Sports Fest schedule:

Friday, 2/10:

  • Volleyball: Outdoor Basketball Courts, 5:30 - 11:00 p.m.
  • Banner Competition: Multi-purpose room B, 6 - 7:30 p.m.
  • Ultimate Frisbee: Intramural Fields, 6 - 10:30 p.m.
  • Dodgeball: Main Gym (all courts), 6:45 p.m. - close
  • Mystery Event: Multi D, 8 p.m. - close

Saturday, 2/11:

  • Basketball: Main Gym (all courts), 9 - 10 a.m.
  • Basketball: Outdoor Courts, 9:30 a.m. - 2 p.m.
  • Swimming: Indoor Pool, 11:30 a.m. - 1 p.m.
  • Racquetball: Courts 1-6, 1 - 5 p.m.
  • Kickball: Intramural Fields, 12:30 - 5 p.m.
  • Badminton and Table Tennis: Main Gym (all courts), 3:30 - 9 p.m.
  • Video Games: Atrium, 4 - 8 p.m.
  • Flag Football: Intramural Fields, 5:30 - 10 p.m.

Sunday, 2/12:

  • Various activities: Intramural Fields, 8:30 a.m. - 3:30 p.m
  • Wallyball: Racquetball Courts 1-6, 8:30 a.m. - 12:45 p.m.

Celebrate Valentines Day with a Brick on the Love Bridge!
Since 2002, people have purchased bricks to celebrate a variety of occasions—graduations, marriage proposals, and anniversaries are just a few examples. For a minimum $500 donation, you can commemorate your special event or show your love for someone special with your very own personalized brick. Proceeds from the sale of the bricks support the CHAMP endowment established by Patti and Allan Herbert. Not sure what to put on your brick? For inspiration, read some of the bricks currently installed on the Love Bridge or call Carmen Gilbert at 305-284-8512. To learn more about the Love Brick program or print an order form, just log on to the Herbert Wellness Center website.

Spring 2012 Community Classes
Registration for Spring 2012 Community Classes continues 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 you can try the first scheduled class for free!

Call for Corporate Run/Walk 2012 Team Leaders and Volunteers
If you would like to take an active role as a Corporate Run/Walk Team Leader or volunteer, we're looking for you! The Corporate Run/Walk will take place on Thursday, April 26 at Bayfront Park beginning at 6:45 p.m. Team leaders are energetic, passionate individuals who enjoy sharing Corporate Run/Walk information and recruiting participants to join their team. Volunteers are fun-loving individuals who may not be able to walk or run the race, but still want to enjoy the event, cheer on their colleagues, and help out on race day. Please contact Ashley Falcon at afalcon1@miami.edu to get involved or learn more.

The Clothesline Project - Bringing Witness to Violence Against Women
Join S.A.R.T. (Sexual Assault Response Team), No Zebras (Canes Against Sexual Assault), and P.I.E.R. 21 (William W. Sandler Center for Alcohol and Other Drug Education) as they speak out against dating and domestic violence on Wednesday, February 22 with two great events:

  • The Clothesline Project from 11 a.m. - 3 p.m. on the Green
  • Speaker Victor Rivers, author, athlete, actor, and advocate, at 7:30 p.m. in the UC Flamingo Ballroom A

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:

   
   

Basic Life Support (BLS) for Healthcare Providers (HCP)
Monday, February 13, 1:30 - 5:30 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 - $45, non-student members - $55, non-members - $65.

Heartsaver CPR with AED
Thursday, February 16, 12 - 2 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.

Cooking Class - Good for You Comfort Food
Tuesday, February 21, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Menu: Sloppy Joe Mac and Cheese, Chicken Continental, and Satisfying Cremini Barley. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

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.

 
   
 

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

  • February 9: Men's Basketball vs. Virginia Tech at 9 p.m.
  • February 10-12: One Conference
  • February 14: Drake Concert
  • February 15: Men's Basketball vs. North Carolina at 7 p.m.
  • February 18: Men's Basketball vs. Wake Forest at 1 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: Steamed Muscles with Fennel and Tomato
Looking for something lighter to cook for your sweetie on Valentine's Day? Why not try this elegant, yet surprisingly simple, recipe for steamed muscles with fennel and tomato.

   
 
  • 1/4 cup extra virgin olive oil
  • 5 large cloves garlic, thinly sliced
  • 1 bulb fennel (with some fronds), halved and thinly sliced
  • 2 medium carrots, very thinly sliced
  • salt and pepper to taste
  • 1/4 cup dry vermouth or white wine
  • 1 28-ounce can San Marzano plum tomatoes, crushed lightly by hand
  • 2 teaspoons roughly chopped fresh tarragon
  • 2 pounds muscles (preferably cultivated), scrubbed well and beards pulled off
  • Crusty bread, for serving
   
 

Heat the olive oil in a Dutch oven over medium heat. Add the garlic and fennel; cook until just soft and fragrant, about 4 minutes. Add the carrots and season with salt and pepper; continue cooking, stirring occasionally, until the carrots are just soft, about 4 minutes. Add the vermouth and boil to reduce slightly. Add the tomatoes and tarragon, then cover the pot and simmer until the vegetables are tender, about 15 minutes.

Stir in 1/2 cup water and the mussels. Raise the heat to high, cover and cook until the mussels open, 3 to 5 minutes. (Check halfway through and transfer any open mussels to a serving bowl.) Transfer all the mussels to a serving bowl, discarding any that do not open. Season the sauce with pepper and, if needed, salt, and pour over the mussels. Serve with the bread.

Per serving: 425 calories; 19g fat (3g sat, 11g mono, 3g mono); 30g protein; 30g carbohydrates; 6g fiber; 65mg cholesterol; 1,220mg 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 Bent-Arm Barbell Pullovers:

 
 
 
 

 

 

Muscles worked: lats primarily, chest, shoulders, and triceps additionally

Step 1: Lie on a flat bench with a barbell, your hands shoulder-width apart holding the bar directly over your chest and your elbows slightly bent. This is your starting position.

Step 2: Keeping your elbows slightly bent, lower the barbell in an arcing motion behind your head while inhaling until you feel a stretch in your chest and abs.

Step 3: Return the barbell to the starting position with the same arcing motion used to lower it as you exhale.

Repeat for the desired set of repetitions

Variations: you may also use dumbbells or an e-z curl bar to perform this 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: If I only have about 30 minutes to exercise, what can I do that’s the best use of my time?

A: Even though you may feel that 30 minutes isn’t enough time to exercise, you actually have several options available to you to meet your fitness goals.

Option 1 - Cardiovascular Exercise:  You can do something that will elevate your heart rate to a level that is between 60-85% of your maximal heart rate.  To figure out that range, more commonly known as your target heart rate zone, use the following equation:

  • 220-Age= Max Heart Rate
  • Max Heart Rate x .60= low range number     
  • Max Heart Rate x .85= high range number

These two numbers make up your target heart rate zone

You’ll want to eventually keep your heart rate in between this range for the duration of your workout.  Keeping your heart rate elevated will help improve your cardiovascular endurance and help to burn additional calories.

Option 2 - Circuit Training:  Circuit training is resistance training that uses machines to build muscular strength.  The benefit to using circuit machines is that adjustments to weights can be made simply by moving the weight pin from one plate to another.  Most fitness centers have at least one machine for each of your major muscle groups (legs, back, chest, shoulders, biceps, triceps, abdominals).  If you do two sets of 10-12 repetitions on each of those machines with a rest period of 30-seconds, you should be able to complete a total body circuit in under 30 minutes which will also allow you time to warm-up and cool-down.

Option 3 - Interval Training:  Interval training is a time efficient way to get a cardiovascular and resistance training workout completed in a short amount of time.  Interval training gets its name from pairing a bout of cardiovascular activity (jumping rope, running, jumping jacks, etc.) with a resistance activity (push-ups, sit-ups, squats, lunges, med ball tosses, etc.) for a set amount of time.  For example, your interval workout may look like this:

Interval 1
Jump rope (30 sec)
Squats
Interval 2
Jump rope (30 sec)
Push-Ups
Interval 3
Jump rope (30 sec)
Supermans

This pattern should continue with an exercise for each of your major muscle groups until your 30 minutes was up.  Best of all, the intensity is completely up to you.  You can walk if that’s what you want to do for your cardiovascular portion.

It doesn’t matter what you decide to do for those 30 minutes just as long as you get up and do something.  Good luck!

 
 

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.

 
   

This section of Health-E-Living is typically reserved for new exercise related research findings.  However, this week we will deviate from this topic to share a YouTube video which targets healthy eating and its effect on disease. In this video, Dr. Terry Wahls discusses how she practically reversed her multiple sclerosis by changing her diet.  She researched exactly what humans cells and mitochondria need to thrive and changed her diet accordingly. Interestingly, she did not do anything absurd, but rather just adapted her diet to match the lifestyle of hunters and gatherers - the same lifestyle our physiology is based upon. This video is worth 15 minutes of your time!

 
 

 

 

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.

Study: You'll Buy Less Junk Food if you Pay in Cash
Who doesn't know that junk food is bad for you? It's empty calories, puts on the pounds and is awfully, terribly, almost impossibly hard to resist. It turns out, though, that you'll buy less junk food if you put away your credit (or debit) card and always pay cash.

That's the finding of a Cornell University study in the Journal of Consumer Research. Unhealthy foods - cookies, potato chips, etc. - are impulse buys, says study author Manoj Thomas, an assistant marketing professor at Cornell. "The pain of paying cash can curb impulsive urges to purchase such unhealthy food products," he writes. We buy fewer of these "vice" foods if we're paying with real money instead of plastic.

"When you pay in cash, there is something that makes you feel bad - to part with money," Thomas says. And, his study shows that "when you feel bad about paying with cash, you start paying more attention to the healthfulness of the food. You start asking yourself, 'Is this healthy food? Should I be buying it?'"

Participants in one shopping test bought 42 percent more junk food ($14.07) when they paid with a credit card than those paying cash ($9.89). The method of payment doesn't make a difference on good-for-you groceries. Both the credit and cash groups spent about $17.50 on "virtue" products like oatmeal and fat-free yogurt.

Thomas isn't saying everyone should stop using credit cards to buy food. But for people who have trouble resisting junk food, "going to the bank, getting cash might actually be worth it because it will help them be more healthy."

Source: Chicago Tribune