What's Happening?
   
 

Yoga and Studio Cycling Semester Pass Prorate
Spring 2012 semester passes for yoga and studio cycling have been prorated to $30 for student members and $48 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.

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!

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)
Tuesday, April 10, 3 - 7 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 - San Francisco's Best
Wednesday, April 18, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Menu: Seafood Cioppino, Clam Chowder, Crisp Salmon with Caper Sauce, and San Francisco Sourdough Starter. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25.

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 12: Concert at 7 p.m.
  • April 13: MMA Event at 7 p.m.
  • 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: Madeover Mac and Cheese
Eating a healthy diet doesn't mean you have to deprive yourself of your favorite foods. Enjoying something you love that's not so great for you on occasion is totally OK. Another great way to enjoy the foods you love without sacrificing your waistline is by re-working recipes so you still get the flavors you love without all the guilt. Try this slimmed down comfort classic mac and cheese recipe:

   
 
  • 4 cups uncooked medium elbow macaroni
  • 3 tablespoons all-purpose flour
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 1/4 cups fat-free milk
  • 1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened
  • 2 teaspoons Dijon mustard
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon minced garlic
  • 1 1/4 cups (5 ounces) shredded reduced-fat cheddar cheese
   
  Cook pasta according to package directions, omitting salt and fat. Drain and set aside. While pasta cooks, place flour, salt, and pepper in a large saucepan. Add milk, stirring with a whisk until well blended. Drop cream cheese by teaspoonfuls into milk mixture; bring to a boil over medium-high heat, stirring constantly. Reduce heat; simmer 2 minutes or until thick and cream cheese melts, stirring occasionally. Stir in mustard, Worcestershire, and garlic; simmer 1 minute. Remove from heat. Add cheddar cheese, stirring until cheese melts. Combine pasta and cheese sauce in a large bowl; toss well.

Yields 6 (1 1/2 cups) servings.

   
   

 

Before

After

Calories

688

252

Fat

47g

8g

Saturated Fat

29g

5g

Sodium

1,200mg

536mg

 
   
 

Per serving: 252 calories; 8.2g fat (5.1g sat, 0.1g mono, 0.3g poly); 14.5g protein; 30.9g carbohydrates; 1.1g fiber; 27mg cholesterol; 536mg 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 standing low-pulley deltoid raises:

 
 
 
 

 

 

Muscles worked: shoulders primarily, forearms additionally

Step 1: Stand beside the cable machine with the pulley at the bottom and grab the single handle attachment with the hand farthest away from it. Use the hand closest to it to grab the rail for stabilization and balance. Keep your back straight and feet shoulder-width apart. This is your starting position.

Step 2: Exhale as you move the handle across your body until it is level with your shoulder.

Step 3: Hold the contraction for a second, then inhale as you return your arm to the starting position.

Repeat for the desired number of repetitions. Switch arms and repeat the same number of reps on the other side.

 

 
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 alternate days using all of the upper body machines with using all the lower body ones. Am I overdoing it?

A: No you’re not overdoing it.  The key to resistance training is giving your muscles enough time to recover.  Doing upper body exercises one day and lower body exercises the next allows a recovery time of 48 hours.  You can also do resistance training every-other day if you are doing a total body workout.  For people who are more advanced and do a more complex resistance training program (like back-bi, chest-tri, legs, etc.) as long as there is a day of rest in between the times you lift a particular muscle group, I think you will be fine. 

The type of program that you are doing is great but you want to make sure you hit each of your major muscle groups.  Hopefully you are splitting up your routine something like this:

Upper Body

Lower Body

Chest

Quads

Back (can split into upper/mid and lower)

Hamstrings

Shoulders

Glutes

Abs

Calves

Biceps

Shins

Triceps

Abs (you can do additional exercises that engage your hip flexors)

 
 

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.

 
   

Even if you exercise, sitting too long can be dangerous! According to a recent study examining the independent relationship of total sitting time and all-cause death, prolonged sitting can be detrimental to one’s health, regardless of physical activity level. After adjusting for potential confounders (e.g. sex, age, education, body mass index, smoking status, etc.) the results showed that those who sit longer during the day have a higher risk of death, even if they are physically active. Those who sit 11 hours a day or longer have a 50% increased risk of death then those who sit less than 4 hours per day. Therefore, reducing the amount of time you spend in sedentary activities can have a significant impact on your health even if you can’t find time for formal exercise.

 
 

 

 

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.

Feeling Cranky? A Drink of Water Might Help
Feeling cranky? It might not be your work or significant other. A recent study demonstrates that even mild dehydration can lead not only to mood shifts but also headaches, fatigue, and difficulty concentrating. What makes this research interesting is that the effects of mild dehydration, which is defined as loss of about 1.5 percent of normal water volume in the body, can occur after exercise and while at rest.

Published in the Journal of Nutrition, the study looked at 25 healthy young women. They walked on a treadmill for 40 minutes and were then put through a battery of mood and cognitive tests. When mildly dehydrated, the subjects experienced headaches, mood change and fatigue, and found tasks more difficult. The authors suggest that mild dehydration can occur during a non-exercising day and that one could experience the negative side effects before feeling thirsty.

The Institute of Medicine recommends 91 ounces of daily fluid intake for women and 125 ounces for men. This sounds like a lot, but foods meet much of this fluid requirement. Fruits and vegetables have the highest fluid content, but even meat and grains have some moisture. Our bodies do not store fluid for future use, which is why continuous supply is required.

It's a misconception that drinking water curbs appetite. Since hunger and thirst are two different systems, this does not make physiological sense. One exception, from researcher Dr. Barbara Rolls, concerns foods with a high water content. She has shown that soup or salad before a meal can reduce the amount of calories eaten while satisfying a hungry stomach.

So the bottom line for nutrition and hydration is to start a meal with a crisp salad, snack on juicy fruits or veggies, and get up from your desk every hour and walk to the water fountain.

Source: The Miami Herald