A special thank you to Sebastian and Coach Golden who joined us at our Corporate Walk/Run Pep Rally on the Rock yesterday! Click here to view all of the photos from the event.
  What's Happening?

Spring 2012 Community Classes - Session II
Registration for session II of the Spring 2012 Community Classes will begin on March 19 and 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.

Yoga and Studio Cycling Semester Pass Prorate
Spring 2012 semester passes for yoga and studio cycling have been prorated to $45 for student members and $72 for non-student members. 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 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.  

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:


Cooking Class - Louisiana and Cajun Cooking
Thursday, March 8, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Menu: Shrimp Creole, Chicken Jambalaya, Dirty Rice, and Bread Pudding Souffle with Bourbon Sauce. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Cooking Class - Spanish Tapas
Tuesday, March 20, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Menu: Garbanzo Frito, Gambas al Pil-Pil, Aioli Potatoes. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

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.

Heartsaver First Aid
Tuesday, March 27, 5 - 7 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.

Heartsaver CPR with AED
Wednesday, March 28, 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 - $30, non-student members - $35, non-members - $40.

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.

  Tips for a Healthier

Health-E-Cooking: Southwestern Chicken Pasta Salad
Looking for a way to spice up your healthy lunch? This recipe for Southwestern Chicken Pasta Salad packs just a little kick while satisfying your hunger mid-day.

  • 1/2 pound uncooked penne rigate
  • 2 cups shredded boneless, skinless chicken
  • 1 cup corn kernels (fresh is great if it's in season)
  • 3/4 cups (3 ounces) shredded sharp cheddar cheese
  • 1/2 cup sliced green onions
  • 1/2 cup diced red bell pepper
  • 1/2 cup chopped plum tomatoes (about 2 tomatoes)
  • 1/4 cup fresh orange juice
  • 2 tablespoons fresh lime juice
  • 1 tablespoon extra virgin olive oil
  • 1 tablespoon chopped canned chipotle chiles in adobo sauce
  • 1/2 teaspoon salt
  Cook pasta according to package directions, omitting salt and fat. Drain and place in a large bowl. Add chicken and next 5 ingredients (through tomato); toss well to combine. Combine orange juice and remaining ingredients, stirring with a whisk. Drizzle over pasta mixture; toss gently to coat. Cover and chill.

Yields 6 (1 1/3 cups) servings.

Per serving: 322 calories; 9.9g fat (3.6g sat, 3.8g mono, 1g poly); 21g protein; 38.2g carbohydrates; 2.5g fiber; 48mg cholesterol; 523mg 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 push-ups with elevated feet:




Muscles worked: chest primarily, shoulders and triceps additionally

Step 1: Lie face down on the floor with your hands a little wider than shoulder width apart and place your feet on top of a flat bench (the higher the bench the higher the resistance). This is your starting position

Step 2: Inhale as you lower yourself until your chest is about 2-3 inches from the floor.

Step 3: Return your body to the starting position by exhaling and pressing against the floor.

Repeat for the desired set of repetitions

Variations: for a balance challenge, try using an exercise ball.


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’ve really enjoyed performing the dumbbell step-up exercise (click here to see a video of it).  I suffer from low back pain and this has not aggravated it.  Do you have any other exercises that you recommend for quads, glutes, and calves.

A: First, I must admit that I love love love doing leg workouts.  I could give you 100 exercises to do but that’s a bit overwhelming.  There are a few exercises that are my favorites but some of them are more advanced.  So listed below are my favorite exercises for quads, hammies (gotta keep the muscles in balance), glutes, and calves based on fitness level.  If you have questions or want a demonstration, please feel free to stop by my office in the Fitness Room and ask.  If I’m unavailable, ask one of our Fitness Leaders or Exercise Assistants.

Hack Squats
Front Barbell Squat
Seated Leg Curls
Sumo Deadlifts
Single-Leg Cable Kickbacks
Kneeling Squats
Balance Board or BOSU
Smith Machine Standing Calf Raise
Calf Press on Leg Press Machine

All of these exercises can be performed on our Cybex selectorized equipment, Human Sport equipment or free weight area in the Fitness Room.  Have fun!


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.


Not only does exercise yield numerous health benefits but recent evidence suggests it also leads to greater levels of excitement and enthusiasm. Researchers at Penn State University asked 190 university students to keep daily diaries of their experiences, including physical activity, sleep quantity and quality, as well as perceived stress and feeling states. The research team then separated the participants' feeling states into four categories: pleasant-activated feelings exemplified by excitement and enthusiasm, pleasant-deactivated feelings exemplified by satisfaction and relaxation, unpleasant-activated feelings exemplified by anxiety and anger, and unpleasant-deactivated feelings exemplified by depression and sadness. The findings showed that people who were more physically active experienced more pleasant-activated feelings than people who are less active. Additionally they found that people experienced more pleasant-activated feelings on days when they were more physically active than usual.




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.

Diet Soft Drinks Linked to Heart Disease
Some studies have suggested that the consumption of diet soft drinks may be associated with Type 2 diabetes and development of the condition known as metabolic syndrome — high blood pressure, abdominal obesity and other risk factors. Now a 10-year epidemiological study has found a link between diet soft drinks and cardiovascular disease.

The analysis, published online in The Journal of General Internal Medicine, included 2,564 adults over 40 living in Manhattan. Researchers found that diet and regular soft drink consumption were both associated with a number of risk factors for cardiovascular disease.

Even after controlling for many of those risks, including diabetes, the researchers found that daily consumption of diet soda was still independently associated with an increased risk for stroke, heart attack and death. The reasons for the association are unclear, the authors said, and the results must be interpreted with caution.

“The message for diet soft drink drinkers is not to be alarmed,” said the lead author, Hannah Gardener, an epidemiologist at the University of Miami. “What we’ve found is an association, and it might be due to chance or other unmeasured variables.” Still, she added, if people stop drinking diet soda, they “are not going to be missing out on any important vitamins or minerals.”

Source: The New York Times

Nutrition: Brainpower Tied to Omega-3 Levels
Low blood levels of omega-3 fatty acids are associated with smaller brain volume and poorer performance on tests of mental acuity, even in people without apparent dementia, according to a new study.

In the analysis, published recently in the journal Neurology, scientists examined 1,575 dementia-free men and women whose average age was 67. The researchers analyzed the fatty acids of the subjects’ red blood cells, a more reliable measurement than a plasma blood test or an estimate based on diet. They used an M.R.I. scan to measure brain volume and white matter hyperintensities, a radiological finding indicative of vascular damage.

People in the lowest one-quarter for omega-3 levels had significantly lower total cerebral brain volume than those in the highest one-quarter, even after adjusting for age, body mass index, smoking, and other factors. They also performed significantly worse on tests of visual memory, executive function, and abstract memory than those in the highest one-quarter. There was no significant association with white matter hyperintensity volume.

“We feel that omega-3’s reduce vascular pathology and thus reduce the rate of brain aging,” said Dr. Zaldy S. Tan, the lead author and associate professor of medicine at the University of California, Los Angeles.

Few in the study were taking omega-3 supplements, Dr. Tan said. The main reason that some had higher blood levels of omega-3’s was that they ate more fatty fish.

Several of the authors have financial relationships with pharmaceutical companies.

Source: The New York Times