Congratulations to our student employees of the semester who were recently recognized at the 46th Annual Jack Kelsey Awards Luncheon
 
     
  What's Happening?
   
 

Summer Schedules for Group Exercise, Yoga, and Studio Cycling
The group exercise, yoga, and studio cycling summer schedules begin this Saturday, May 5, and continue through Tuesday, August 21. Summer studio cycling and yoga passes are now available for purchase in the Sales Office.  Summer schedules will be posted on Thursday, May 3 and can be viewed by clicking here.

Student Employment at the Herbert Wellness Center
Students, are you looking for summer employment? The Herbert Wellness Center is still accepting employment applications but positions are filling fast. Get your applications in before the end of this week and a professional staff member may contact you for an interview. Student employment applications can be found online here.

Sign-Ups for Pilates Starts on Monday!
Registration for the first summer session of Pilates begins on Monday, May 7 with classes starting on Monday, May 14. Registration is on a first-come, first-served basis and must be done in person. The Pilates schedule will be available here on Thursday, May 3.

Student Summer Membership Now Available
Student summer membership is now available for pre-sale. Sign up before May 11 and receive FREE towel service. All student 'Cane cards will be turned off on Friday, May 11. Only students enrolled in summer classes can have the Wellness Center fee added to their student account. The cost of a full summer membership is $152. Pre-sale applications are available at a table near the front desk or visit the sales office on the second floor. Starting Monday, May 14 student membership will also be available for $12/week but will not include the FREE towel service. For further information call 305-284-5433 or visit the sales office on the second floor.

Register for a Community Class!
Registration for the first summer session of community classes begins on Monday, May 7 with classes starting on Saturday, May 12. Classes include belly dance, salsa, tennis, adult aquatics, youth aquatics, tennis lessons and much more. Registration is on a first-come, first-served basis.  If there is space in the class you may try the first scheduled class for free.  The Community Class schedule will be available here on Thursday, May 3. 

Reduced Summer Hours of Operation
The Herbert Wellness Center will operate a slightly reduced summer schedule starting on Saturday, May 12.

  • Weekdays: 6 a.m. - 10 p.m.
  • Weekends: 8 a.m. - 8 p.m.

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).

   
 

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

  • May 5: New Edition concert at 8 p.m.
  • May 10-12: UM Commencement ceremonies
  • May 13: The Stylistics concert at 8 p.m.
  • May 19-20: Miami Expo Show
  • May 24: High School Graduation ceremony at 2:30 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: Huevos Rancheros Verdes
It's almost Cinco de Mayo! Don't feel like your missing out - you can still have a Mexican fiesta without blowing your diet. Try this recipe for Huevos Rancheros Verdes:

   
 
  • 1 1/2 cups very thinly sliced romaine lettuce
  • 1 scallion, sliced
  • 2 tablespoons chopped fresh cilantro
  • 3 teaspoons canola oil, divided
  • 2 teaspoons lime juice
  • 1/4 teaspoon salt, divided
  • 1/4 teaspoon pepper, divided
  • 1 15-ounce can of pinto beans, rinsed
  • 1/2 cup salsa verde
  • 8 6-inch corn tortillas
  • Cooking spray
  • 3/4 cup sharp cheddar cheese
  • 4 large eggs
   
 

Preheat oven to 400°F. Combine lettuce, scallion, cilantro, 1 teaspoon oil, lime juice, 1/8 teaspoon salt and 1/8 teaspoon pepper in a bowl; set aside. Combine beans and salsa in another bowl.

Coat both sides of each tortilla with cooking spray. Place tortillas on a large baking sheet in 4 sets of overlapping pairs. (Each pair should overlap by about 3 inches.) Spread about 1/3 cup of the bean mixture on top of each pair of tortillas and sprinkle with 3 tablespoons cheese each. Bake until the beans are hot and the cheese is melted, about 10 minutes.

Meanwhile, heat the remaining 2 teaspoons oil in a large nonstick skillet over medium heat. Crack each egg into a small bowl and slip them one at a time into the pan, taking care not to break the yolks. Season the eggs with the remaining 1/8 teaspoon salt and pepper. Reduce heat to medium-low and cook undisturbed for 5 to 7 minutes for soft-set yolks. (For hard-set yolks, cover the pan after 5 minutes and continue cooking until the yolks are cooked through, 4 to 6 minutes more)

To assemble, place an egg on top of each pair of tortillas and top with a generous 1/4 cup of the lettuce mixture.

Yields 4 servings.

Per serving: 396 calories; 18g fat (6g sat, 5g mono); 20g protein; 42g carbohydrates; 8g fiber; 234mg cholesterol; 563mg sodium.

Source: Eating Well

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 Tate Presses:

 
 
 
 

 

 

Muscles worked: triceps primarily, chest and shoulders additionally

Step 1: Lie down on a flat bench. Hold a pair of dumbbells above your shoulders, palms facing your feet. Your arms should be a little wider than shoulder width apart. This is your starting position.

Step 2: Inhale while keeping your upper arms stationary and bending your elbows until the dumbbells reach your upper chest.

Step 3: Exhale and reverse this motion while keeping the dumbbells even as you extend your arms back to the starting position.

Repeat for the desired number of repetitions. Do not drop your dumbbells at the end of this exercise as doing so may cause damage to your rotator cuff muscles.

 

 
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: I will be staying in Miami over the Summer and I don’t want to stop my current workout routine.  Any tips on how to keep it up and do it safely.  I heard it gets really humid down here.  Thanks!

A: Summer is a great time to take advantage of the great outdoors.  Others would be so lucky to have sun, sand, and ocean breezes at their disposal like we do in Miami.  With that being said, yes you do have to be careful if you plan on exercising outside.  Sunburns, heat exhaustion/stroke, dehydration, and more traffic (if you can believe it) are things you need to be aware of if you are planning on exercising outside.  Here are things to keep in mind before you go outside:

  1.  Pick a time of day when the sun isn’t at its peak.  Avoid exercising between the hours of 10 a.m. and 3 p.m.  Early mornings in Miami are the best because the humidity is at its lowest.  You can also exercise later in the evening but make sure you wear appropriate reflective clothing.  If you can, find a shaded trail or area to use for your activity.
  2. Wear loose, light-colored clothing.  The light materials will help reflect some of the heat and will allow your body to cool itself as you exercise.  Some workout clothing is now made with drying/wicking technology that helps your body stay cooler.
  3. SUNSCREEN!!!  It’s important to protect yourself from the sun’s harmful rays even during cloudy days.  Use a sunscreen that blocks both UVA and UVB rays.
  4. Hydrate and rehydrate.  You are going to want to drink a glass or two of water before you head out for your activity.  If your activity is a longer one, you will want to drink water every 15-minutes or so.  Remembe,r if your activity is more intense, you’ll want to replace your electrolytes with some type of sports drink.
  5. Let the weather be your guide.  Always check the weather before you go out.  Because Miami is very similar to a tropical climate, it’s not unusual for us to have a quick thunderstorm in the afternoons.  And let’s not forget the hurricanes!  Check the weather and plan accordingly before you head out.

Most importantly, know your alternatives.  The Herbert Wellness Center will be open during the Summer (only closed for Memorial Day and July 4th) and we will be running Group Exercises classes as well.  So check the website for more information - www.miami.edu/wellness

 
 

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 common knowledge that in order to build muscle you must lift heavy weights for a low number of repetitions. A new study begs to differ. Researchers from McMaster University manipulated various resistance exercise variables (e.g. intensity, volume, and repetitions) in trained young men. They found that a lower workout intensity (weight) and a higher volume of repetitions of resistance exercise, performed until failure, was equally effective in stimulating muscle proteins as a heavy workout intensity (weight) for lower repetitions. This changes the traditional paradigm that one must lift heavy weights to get results. However, keep in mind that the exercises were performed until failure, the inability to complete another repetition. This is most probably the stimulus that promotes muscle protein growth.

 
 

 

 

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.

Add Soy to Your Diet to Boost Your Bone Health
Soy is a wonderful source of a plant protein that differs from other plant proteins in that it contains all nine essential amino acids as well as calcium, iron, zinc, phosphorous, magnesium and fiber.

Soy contains isoflavones, which are beneficial, but have contributed to misinformation. Isoflavones are a plant hormone that resembles human estrogen but is much weaker, with an effectiveness of 1/1000 of estrogen. Isoflavones may protect against certain types of cancer and if eaten throughout the lifespan have a role in bone health. A gram of soy protein has 3 mg of isoflavones. The average Asian diet has 25 to 50 mg of isoflavones from food, while the average American diet has less than 3 mg a day.

Two persistent myths concern the effect of soy on men's health and breast cancer in women. The weight of scientific evidence shows that soy intake has no effect on erectile function, sperm motility, or quality of testosterone levels. A 2009 study by Shu et. al. in the Journal of the American Medical Association demonstrated a decreased risk of death and reoccurrence of breast cancer in women with the highest soyfood intake.

It is easy to add good taste and great nutrition with a bit of soy. Use soynut butter and bananas on whole wheat toast; add roasted soy nuts to a trail mix and sauté tofu in your next stir fry. Other soy foods to look for are tempeh, miso, and soy milk.

The easiest work snack and one of my favorites is edamame. Frozen edamame are in the supermarket freezer case. A half cup serving is 65 calories, 6 grams of protein (18 mg of isoflavones) and 3 grams of fiber. For more on soy go to soyconnection.com

Source: The Miami Herald