What's Happening?

Hip Hop Aerobics - FREE Demo Class
Join Brenda as she leads you through a free Hip Hop Aerobics demo on Monday, April 23. Come prepared for a heart-pumping, high-energy, choreographed dance class! The class will be held in multi-purpose room D (on the second floor) from 7 - 8 p.m. All Herbert Wellness Center members are welcome.

Follow us on Facebook!
Do you know the Herbert Wellness Center has 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 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:


Meditation Classes - The Jewels of Happiness
Friday, April 20, 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 - Indian Cuisine
Tuesday, April 24, 6:30 - 8:30 p.m., Chef Lori, Instructional Kitchen. Menu: Indian Spiced Cauliflower Dip, Red Lentil Salad, Creamy Vandouvan Chicken with Caramelized Fennel, and Garam Masala Candied Ginger Cookies. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.


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

  • April 26: Telemundo Latin Awards Show at 8 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: Sherried Pineapple Pork Tenderloin
Eating a healthy diet doesn't mean you have to sacrifice great flavor. Try this 5-ingredient recipe for sherried pineapple pork tenderloin:

  • 1/2 teaspoon black pepper (we consider this a freebie in our 5 ingredient count!)
  • 1 (1-pound) pork tenderloin, trimmed
  • 1 (6-ounce) can pineapple juice
  • 2 tablespoons sugar
  • 2 tablespoons dry sherry
  • 1 tablespoon low-sodium soy sauce

Sprinkle pepper evenly over pork. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray; add pork. Cook pork 3 to 4 minutes or until browned, turning occasionally. Reduce heat to medium-low; cover and cook 10 minutes. Turn pork over; cook 10 minutes or until a thermometer registers 160° (slightly pink). Place pork on a cutting board; let stand 3 minutes. Cut into 1/4-inch-thick slices.

While pork stands, combine pineapple juice and remaining 3 ingredients; add to pan drippings. Bring to a boil; boil 5 minutes or until liquid is reduced to 1/4 cup. Spoon sauce over pork slices.

Yields 4 servings.

Per serving: 190 calories; 4g fat (1.3g sat, 1.5g mono, 0.3g poly); 22.8g protein; 13.5g carbohydrates; 0.1g fiber; 63mg cholesterol; 243mg 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 drag curls:




Muscles worked: Biceps primarily, forearms additionally

Step 1: Holding a barbell of your choice, stand with your feet shoulder-width apart, your palms facing up, and your elbows close to your body. This is your starting position.

Step 2: Exhale and drag the barbell upward as your elbows move back. The barbell should stay in contact with your body throughout the movement.

Step 3: Inhale as you drag the bar down your torso and return to the starting position.

Repeat for the desired number of repetitions.

Variations: Try this exercise with dumbbells or the Smith Machine.


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 heard visualization helps you burn more calories when you work out. Is that true?

A: No, visualization has no effect on your caloric output however it may improve your motivation to workout.  If you were to ask an elite or professional athlete what they do before an important game or competition they’ll probably tell you about relaxation and visualization techniques to help them focus on their performance. There have been many studies documenting the value of visualization and imagery to enhance one’s fitness and sport performance.  Practicing visualization helps build concentration, confidence, focus, and dedication - all qualities necessary to perform well.  When you imagine yourself doing an exercise, your brain sends signals to the muscles that are involved in that specific activity.  As a result, your body is left with the feeling as if it actually did the exercise.  Your workouts will become a little bit easier because mentally you’ve already done it.  Does this mean you’ll lose weight and burn calories if you’ve imagined you’ve run a marathon?  No but your confidence to perform activities that you’ve visualized yourself doing will make the workout a bit easier.

One of the programs we offer at the Herbert Wellness Center are Meditation Classes.  These classes are open to students, faculty and staff, and community members.  Classes are free and brought to you by Sri Chinmoy Centres International.  Click here for a list of the benefits to meditation as well as a schedule of classes.

Remember these quick visualization tips:

  1.  Find a quiet place
  2. Visualize the activity (vividly and in the present tense: think I am not I will)
  3. Visualize accomplishing your goal

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.


Believe it or not, the old tried and true method of eating less fat and exercising more could be the most successful method of losing weight. A new study, published in the American Journal of Preventive Medicine, analyzed data from more than 4,000 obese individuals and showed that those who exercised more and ate less fat were significantly more likely to lose weight. Meanwhile, individuals who used popular diets, liquid diets, nonprescription weight loss pills, and diet foods/products were less likely to achieve weight loss success. This news is encouraging because increasing activity and reducing fat intake are considerably more affordable and accessible than many of the fad diets and weight loss products.




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.

Regular Chocolate Eaters are Thinner, Evidence Suggests
Katherine Hepburn famously said of her slim physique: "What you see before you is the result of a lifetime of chocolate." New evidence suggests she may have been right.

Beatrice Golomb, MD, PhD, associate professor in the Department of Medicine at the University of California, San Diego, and colleagues present new findings that may overturn the major objection to regular chocolate consumption: that it makes people fat. The study, showing that adults who eat chocolate on a regular basis are actually thinner that those who don't, was published online in the Archives of Internal Medicine on March 26.

The authors dared to hypothesize that modest, regular chocolate consumption might be calorie-neutral - in other words, that the metabolic benefits of eating modest amounts of chocolate might lead to reduced fat deposition per calorie and approximately offset the added calories (thus rendering frequent, though modest, chocolate consumption neutral with regard to weight). To assess this hypothesis, the researchers examined dietary and other information provided by approximately 1,000 adult men and women from San Diego, for whom weight and height had been measured.

The UC San Diego findings were even more favorable than the researchers conjectured. They found that adults who ate chocolate on more days a week were actually thinner - i.e. had a lower body mass index - than those who ate chocolate less often. The size of the effect was modest but the effect was "significant" - larger than could be explained by chance. This was despite the fact that those who ate chocolate more often did not eat fewer calories (they ate more), nor did they exercise more. Indeed, no differences in behaviors were identified that might explain the finding as a difference in calories taken in versus calories expended. "Our findings appear to add to a body of information suggesting that the composition of calories, not just the number of them, matters for determining their ultimate impact on weight," said Golomb. "In the case of chocolate, this is good news - both for those who have a regular chocolate habit, and those who may wish to start one."

Additional contributors to the study include Sabrina Koperski and Halbert L. White, PhD, of UC San Diego. Funding for this study was provided by the National Institutes of Health.

Source: Science Daily