What's Happening?
   
 

Yoga and Studio Cycling Summer Pass Prorate
Summer 2012 passes for yoga and studio cycling have been prorated to $30 for student members and $42 for non-student members. Semester passes allow unlimited access to scheduled classes through August 24, 2012. Visit the Sales Office in the Wellness Enrichment Suite Monday - Friday, 7:30 a.m. - 8 p.m. to purchase your passes.

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:

  • July 19: Premios Juventud 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: Marinated Salmon with Mango-Kiwi Relish
Salmon is a great option when you're trying to eat healthy - not only is it kind to your waistline but it's a great source of omega-3 fatty acids. Try this tropical twist the next time you see a nice piece of salmon at the market.

   
 
Salmon:
  • 1 teaspoon honey
  • 2 teaspoons low-sodium soy sauce
  • 1 teaspoon olive oil
  • 1/4 teaspoon black pepper
  • 4 (6-ounce) salmon fillets (about 1-inch thick)
  • Cooking spray

Salsa

  • 1/2 cup peeled, diced mango
  • 1/2 cup peeled, cubed kiwi
  • 1/4 cup chopped, fresh cilantro
  • 1/4 cup fresh orange juice
   
  To prepare salmon, combine first 4 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Marinate 10 minutes, turning occasionally. While fish marinates, heat grill pan or large nonstick skillet over medium-high heat. Remove fish from bag, discarding marinade. Coat pan with cooking spray. Add fish, and cook 5 minutes on each side or until the fish flakes easily when tested with a fork. While fish cooks, prepare the relish. Combine mango and the remaining ingredients. Serve over fish.

Yields 4 servings.

Per serving: Calories 321; Fat 13.8 g (Saturated 3.2 g); Protein 36.8 g; Cholesterol 87 mg; Sodium 128 mg; Carbohydrate 10.9 g; Fiber 1.3 g;

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 Overhead Slams:

 
 
 
 

 

 

Muscles worked: lats

Step 1: Hold a medicine ball with both hands and stand with your feet shoulder-width apart. This is your starting position.

Step 2: Begin the countermovement by raising the ball above your head and extending your body.

Step 3: Reverse the motion and slam the ball onto the ground as hard as you can.

Step 4: Catch the rebounding ball and repeat the movement.

 

 
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: So I’m thinking of purchasing something to track my workouts (like calories burned, miles, distance, steps, etc.) but there’s a lot of information out there and I have no idea where to begin.  Are there some that are better than others?  What do you recommend?  Help!

A: There is definitely a lot of technology out there now to help people reach their fitness goals.  From heart rate monitors to physical activity monitors it can be overwhelming, confusing, and expensive if you purchase something that doesn’t do what you want it to do.  So below I’ll list some of the common fitness gadgets you can purchase based on fitness goals and you can decide what best fits your goals/needs.

Pedometers
Pros: Simple and easy to use.  Typically all you need to do is attach it to your belt and start walking with the goal to get 10,000 steps per day. Pedometers are really affordable and great for any fitness level.  The next time you’re in the Herbert Wellness Center, you can rent one.  All we need is your Cane Card and you’re on your way!

Cons: Sometimes they can be a bit clunky or uncomfortable to wear.  Depending on how new the battery is, the step count may not be as accurate.  Depending on the model, they won’t give you detailed information regarding calories burned. 

Heart Rate Monitors
Pros: A wireless chest strap and wrist watch keeps track of your heart rate (pulse) throughout the day.  You can wear them during exercise or all day long.  If you are into aquatics, some are even water-proof.  Depending on the model you get, it may even keep track of your calories burned and average heart rate for an entire week.  Great for any level of fitness, especially for those tracking calories burned or working on improving their cardiorespiratory fitness level.

Cons:  Heart rate monitors are more expensive (some start at $50 and can go up to $300+) and sometimes the strap can be uncomfortable during extended wears.  Because the transmitter is wireless, as is most of the equipment in the Herbert Wellness Center, it is not unusual to pick up someone else’s heart rate if they are wearing a transmitter, or your pulse may be displayed as extremely high/low because of electromagnetic fields put off by other electronic equipment (cell phones, mp3s, iPads, etc.).

Physical Activity Monitor (e.g. Nike Fuel Band)
Pros: State-of-the-art gadgets that keep track of various physiological responses such as perspiration, body temperature, and environmental factors such as altitude to give you a more accurate measurement of calories burned and distance traveled.  Because of all the bells and whistles (some beep, some light up, some even have free online accounts to track progress, compete with other users, and can even tell you how long you sleep!) it will keep you motivated.  Great for people who need a lot of motivation or are serious athletes.

Cons: Expensive!  The base models start at $99. 

Whatever your budget can afford and whatever will keep you motivated will be your best investment in the long run.  Be sure to read the reviews of specific products before you buy them.
 
 

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.

 
   

Common sense tells us that children’s behaviors are greatly influenced by their parents behaviors. That being said, a recent study showed that children who said their parents do almost no physical activity have a 50 percent greater risk of being unfit than children who perceived their parents to be more physically active. This study asked more than 4,000 school children to rate their parents physical activity levels and complete a basic cardiovascular fitness test. Twenty-five percent of the children were classed as 'unfit'; however, this classification was strongly influenced by how active they perceived their parents to be. Interestingly, the parents fitness level was not measured suggesting that the influence the parents have on their child’s fitness level is how the child “views” the parent’s activity level rather than actual physiological fitness markers. This is further supported by an additional finding showing that fathers' activity levels were the best predictors of the children’s fitness. Given that genetically, most fitness related genes are passed on by the mother this further emphasizes the role of environment!

 
 

 

 

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.

Lassie (or Laddie) Can Improve Your Health
ABC Nightly News recently aired a segment about the benefits of dog ownership. It turns out that one of our facility supervisors, Carlos Arrocha, has started a non-profit dog rescue venture called One by One Dog Rescue, Inc. One by One is dedicated to rehabilitating, training, and loving dogs that have been unloved, mistreated, and abandoned at Miami Dade Animal Services. After Carlos and his staff feel the dogs are ready, they put them up for adoption. The adoption fee is $80 and includes a microchip; spay/neuter; medical treatment; heart worm, flea, and tick medications; and basic training. One by One is run entirely by volunteers and is dependent on adoption fees and donations to pay for operating expenses. If, after reading the article below, you are ready to adopt a dog, please consider contacting Carlos at 305-321-4051 or 305-298-8698. You may also send Carlos an e-mail at onebyonedogrescue@aol.com.  

7 Ways Dogs Can Help Your Health
Dogs may be good at more than fetching sticks and greeting you after a long day at work. As it turns out, simply having them around may lessen your kids' chances of getting the common cold. Owning a dog may improve the health of children in that household, according to new research from the University of California, San Francisco. In a study of mice, researchers found that the house dust from homes with dogs worked to protect against a common cold strain, the respiratory syncytial virus. "Mice aren't identical to humans. There are obvious differences," explains Dr. Susan Lynch, co-investigator of the study and a professor at UCSF. "But we can do things in the animals that we could not possibly do in humans, and we can get samples to examine disease that would be very difficult to assess in humans."

Animals fed house dust from dog-owning homes did not exhibit the usual symptoms of RSV, including mucus production and lung inflammation. In fact, their symptoms were comparable to animals that weren't exposed to the virus in the first place. So what's the big deal about RSV? It's a virus to which almost everybody has been exposed within the first few years of life. However, it can be severe - and sometimes fatal - in premature and chronically ill infants. It is the leading cause of bronchiolitis, which is an inflammation of the small airways in the lung, as well as pneumonia in children under 1 year of age in the United States, and it is associated with increased risk of developing asthma.

What excited researchers is that this work may help explain why pet ownership has been associated with protection against childhood asthma in the past. Their thought process is as follows: exposure to animals early in life helps "train" the immune system, which plays an integral part in asthma development. In short, there is reason to believe that germs, such as those associated with dogs, may be good for children's health under certain circumstances.
"Everybody appreciates the fact that we're all missing something big in asthma," says Dr. Robert Mellins, a pediatric pulmonologist at Columbia University in New York. "People have appreciated that viral infections clearly have an association, and this kind of experiment is interesting because it suggests a mechanism of how that could come about."

The study is far from the first to suggest the health benefits of having a canine in the family. The following are six other ways that owning a dog may improve your health and well-being.

Dogs and Cardiovascular Health: Could owning a dog keep your heart healthy? Research has supported a connection between owning a dog and reduced risk of cardiovascular problems, including high blood pressure and elevated cholesterol levels. In addition, a study published in the American Journal of Cardiology found that male dog owners were less likely to die within one year after a heart attack than those who did not own a dog.

Dogs and Anxiety: For people with all forms of anxiety, having a dog may be an important coping mechanism. This is especially true in times of crisis. A study out of the Medical College of Virginia found that for hospitalized patients with mental health issues, therapy with animals significantly reduced anxiety levels more than conventional recreational therapy sessions.

Dogs and Loneliness: Dogs function as important companions and family members, but certain groups may benefit more than others. The elderly, particularly those in residential care facilities, often become socially isolated once separated from immediate family. Researchers in Australia have found that dogs improved the well-being of residents by promoting their capacity to build relationships.

Dogs and Rehabilitation: In the setting of a severe illness or prolonged hospitalization, therapy dogs can be integral in the process of rehabilitation. A review of the literature looking at the function of service dogs proved that dogs can assist people with various disabilities in performing everyday activities, thereby significantly reducing their dependence on others.

Dogs and Activity: Before a dog is introduced into the home, the most commonly asked question is, "Who is going to walk the dog?" Turns out this responsibility may be important for the health of the family as well as the dog. Studies from the American Journal of Public Health and the American Journal of Preventive Medicine have shown that children with dogs spend more time doing moderate to vigorous activity than those without dogs, and adults with dogs walk on average almost twice as much as adults without dogs.

Dogs and Doctors: With all of these specific health benefits, could dogs keep you away from the doctor altogether? A national survey out of Australia found that dog and cat owners made fewer annual doctor visits and generally had significantly lower use of general practitioner services.

Source: ABC Nightly News, June 19 2012