What's Happening?

Team UM Corporate Run/Walk (5K) Early Registration Ends Tomorrow!
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 TOMORROW, March 22, while late registration closes on April 5.  The first 750 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.  

Spring 2012 Community Classes - Session II
Registration for session II of the Spring 2012 Community Classes has begun and will run through Friday, March 30. 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, attend the first scheduled class for free!

3rd Annual Golden Key SunSmart 5k
Register now for the 3rd Annual Golden Key SunSmart 5K, to be held on April 7 in Crandon Park South on Key Biscayne at 8 a.m.! Exercise, win an award, get free food, and support two great causes: melanoma awareness and public access defibrillation. UM dermatologists will be on hand giving free skin cancer screenings in private booths on site. The cost is $15 for UM students and $20 for non-students. Visit www.goldenkey5k.com to learn more and register. Contact Monika Freiser at info@goldenkey5k.com with questions.

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!

Faces of HIV Project
Through captivating portraits, insightful interviews, and poignant journal writing, the Faces of HIV project examines the effects of stigmas, the personal relationships, and care issues associated with being HIV-positive. The Mobile Art Exhibit gives you a close, personal glimpse into the lives of Florida residents currently living with HIV through larger than life portraiture, journals, and videos. Faces of HIV is being presented as part of A Week 4 Life, sponsored by the Butler Center for Service and Leadership, and will be held on Friday, March 23 near "The Rock," 1306 Stanford Drive, from 9 a.m. - 5 p.m. Visit www.wemakethechange.com/faces to learn 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 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)
Thursday, March 22, 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 - $45, non-student members - $55, non-members - $65.

Cooking Class - Things That Go Puff (Puff Pastry)
Monday, March 26, 6:30 - 8:30 p.m., Chef Lori, Instructional Kitchen. Menu: Arugula, Feta, and Cilantro Triangles, Moroccan Spiced Chicken and Almond Pie, and Strawberry Puff Pastry Dessert. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Meditation Classes - The Jewels of Happiness
Friday, March 30, 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.

Cooking Class - Vegan Baking
Monday, April 2, 6:30 - 8:30 p.m., Chef Lori, Instructional Kitchen. Menu: Gluten-Free Gingerbread Buckwheat Pancakes, Zucchini Muffins, Lemon Poppy Teacakes, and Babycakes Plain Cake Donuts. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

  Tips for a Healthier

Health-E-Cooking: Shrimp Pad Thai
We all have the occasional urge for our favorite takeout. Why not try a Thai favorite lightened up in your own kitchen with this Shrimp Pad Thai recipe?

  • 8 ounces uncooked flat rice noodles (Pad Thai noodles)
  • 2 tablespoons dark brown sugar
  • 2 tablespoons lower-sodium soy sauce
  • 1 1/2 tablespoons fish sauce (found in the Asian aisle at your grocery store)
  • 1 1/2 tablespoons fresh lime juice
  • 1 tablespoon Sriracha or chili garlic sauce
  • 3 tablespoons canola oil
  • 1 cup diced green onions
  • 8 ounces peeled and deveined large shrimp
  • 5 garlic cloves, minced
  • 1 cup fresh bean sprouts
  • 1/4 cup chopped unsalted dry-roasted peanuts
  • 3 tablespoons thinly sliced fresh basil
  Cook noodles according to package directions; drain. While water comes to a boil, combine sugar and next 4 ingredients (through Sriracha) in a small bowl. Heat a large skillet or wok over medium-high heat. Add oil to pan; swirl to coat. Add onion pieces, shrimp, and garlic; stir-fry 2 minutes or until shrimp is almost done. Add cooked noodles; toss to combine. Stir in sauce; cook 1 minute, stirring constantly to combine. Arrange about 1 cup noodle mixture on each of 4 plates; top each serving with 1/4 cup bean sprouts, 1 tablespoon peanuts, and 2 teaspoons basil.

Yields 4 servings.

Per serving: 462 calories; 16.1g fat (1.6g sat, 9.1g mono, 4.8g poly); 15.8g protein; 64.3g carbohydrates; 2.6g fiber; 86mg cholesterol; 779mg sodium.

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 cross-body crunches:




Muscles worked: abdominals

Step 1: Lie on your back with your knees bent, feet flat on the ground, and hands behind your head. This is your starting position.

Step 2: Exhale as you bring your right elbow across your body while lifting your left knee towards it. Try to touch your elbow to your knee. Tip: Make sure your entire shoulder comes off the ground and you are contracting with your abdominal muscles and not your neck.

Step 3: Return to the starting position and repeat on the opposite side with the left elbow and right knee.

Repeat for the desired set of repetitions.


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: Does housework count as exercise and if so how many calories do you burn based on the chores  you do?

A: Ah yes, tis the season for spring cleaning.  As you get ready to clean out your closets and cabinets to make room for more things keep in mind it’s called housework for a reason.  Rest assured all your hours of scrubbing, dusting, folding, and reorganizing is not in vain.  Those rigorous hours-long activities that you do over the weekend, week, or even daily do contribute in a major way to your caloric expenditure.  You definitely can hit all of your major muscle groups and depending on how intense the activity is you may even break a sweat.  Here is a list of some common household activities, what muscle groups you’re using, and how many calories you burn.  The table will be based on someone weighing 150 lbs.  If you weigh more or less, your caloric expenditure will be higher or lower respectively.

Muscles Worked
Calories Burned


Arms, core

288 calories/
60 minutes


Arms, back

256 calories/
60 minutes

Cleaning gutters

Shoulders, upper back, arms, legs

320 calories/
60 minutes

Rearranging furniture

Total body

225 calories/
30 minutes


Shoulders, arms

153 calories/
60 minutes

Putting away groceries

Shoulders, arms, upper back, legs

90 calories/
30 minutes

Washing dishes


150 calories/
30 minutes

Raking lawn

Total body

270 calories/
60 minutes

Walk/run play with kids

Total body

270 calories/
60 minutes


Shoulders, arms, upper back

310 calories/
60 minutes


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.


It is well known that one way to control cholesterol is to reduce your dietary intake of saturated fat.  However, a new study shows that obese men and women can experience positive changes in blood lipids through exercise alone. In this study, overweight/obese men (n=10) and women (n=8) exercised three times per week for 12 weeks. The exercise session included either land-based treadmill exercise or aquatic-based treadmill exercise and progressed up to an energy expenditure of 500 kcal per session. Study participants were instructed not to change their dietary habits.

After the 12 week program, the participants experienced improvements in cardiovascular fitness, weight loss (mean 6 lbs.), increases in HDL (good cholesterol), reductions in LDL (bad cholesterol), and improvements in the total cholesterol to HDL ratio. The results of this study clearly showed the efficacy of exercise on improving blood lipids without changes to diet.




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.

Do We Get Too Much Food for Thought?
If increased risk of heart disease, diabetes, and joint pain isn't motivating enough to right-size your food portions, you may owe it to your brain to cut back on calories. A study released this month that will be presented at the American Academy of Neurology's annual meeting showed an increased risk of mild cognitive impairment (MCI) in people who consume 2,100 to 6,000 calories a day. MCI is defined as problems with memory, language, and thinking that are noticeable to others and greater than expected for your age and educational level.

Lead researcher Dr. Yonas Geda of the Mayo Clinic in Scottsdale, Arizona studied 1,233 people ages 70 to 89, 163 of whom, or 13 percent, had MCI. The participants, who lived in the same county in Minnesota, completed questionnaires about their food and drink intake. All were living independently, and researchers visited their homes. Participants were grouped in three calorie ranges: 600-1,526 a day, 1,562-2,143 a day, and 2,143-6,000 a day. The odds of having MCI more than doubled for those in the highest-calorie group when compared to those in the lowest-calorie group. The middle group did not have a significant difference. History of stroke and diabetes, education level, and other factors that can affect memory were taken into consideration.

Researchers also found a dose-related response, meaning the more calories people ate, the greater their risk. Further data analysis will answer important questions about the types of foods participants ate and the influence of physical activity on their mental health.

Medications are available for overeating complications such as diabetes and elevated cholesterol, but MCI is more difficult to treat. Why not reduce the risk of all these problems by eating appropriate portions of healthful food?

For someone eating 2,000 calories a day, the recommendation is 4 1/2 cups of fruits and vegetables. When all that delicious produce fills the plate, there is just enough room left for the right amount of higher calorie foods. More tips at www.choosemyplate.gov.

Source: The Miami Herald