What's Happening?
   
 

Dear Health-E-Living Subscriber,

The cliché “time flies” certainly seems appropriate as I start my 41st year at the “U.” Where has the summer gone?  (Please, no comment about how time goes quicker the older one gets!)

Your Herbert Wellness Center is ready for action – the new CANES will number about 2,700 undergraduate students, 450 law students and 1,000 or so graduate students who will join their returning classmates.  Those of us who have enjoyed the relative ‘quiet’ over the summer (not to mention our very successful Mini Canes Camp) will see the facility come alive as the club sports, intramurals, and special events get underway. For those who want a quieter workout experience, the Center opens at 6 a.m. to accommodate your ‘before work’ workout!    

The sales office has the 2012-2013 parking passes available to sell to our alumni, spouse, and dependent members. The rate slightly increased this year to $92. While the parking permit rate increased, I am pleased to inform you that we will once again hold the membership price for the coming year for students as well as non-student members.

Wonderful new group exercise and community classes have been added – masala bhangra (a cardiovascular workout with Bollywood dance steps), Pilates Mat Challenge, CardioFunk and CardioCoreFusion (cardio, weight training, and yoga) are a few of the new classes. A total of 161 classes from our various programs will be offered each week!

One of the most exciting additions to happen over the summer is the Bod Pod. For the techies, the Bod Pod is a new technology, air displacement plethysmography, which uses similar principles as underwater weighing to determine body composition in a dry, safe, fast (less than 5 minutes) and accurate manner.  The Bod Pod is in our new metabolic lab, a space dedicated to measuring body composition, metabolic rate, and blood cholesterol.  Appointments can be made through the Wellness Enrichment Suite, 305-284-LIFE.

Yes, your wellness center does have “something for everyBody. “  I encourage to take time for yourself and enjoy our beautiful Center. My door is always open and I encourage you to give me your feedback. You will find “Hey Norm” comment cards around the building or you can e-mail me directly at nparsons@miami.edu.

 As I like to say at this time of the year, “HAPPY NEW YEAR!”

Norm Parsons
Director

Community Class Registration Starts Tuesday
Registration for the first session of Community Classes begins on Tuesday, September 4 and runs through Friday, September 14. Classes include belly dance, salsa, tennis, adult aquatics, Capoeira, youth aquatics, and our brand new Bollywood dance style class - Masala Bhangra.  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 registering you can attend the first scheduled class for free!

Free Studio Cycling
Check out our state-of-the-art cycling studio! We are offering free trial studio cycling classes this week.  If you are trying studio cycling for the first time please arrive 10 minutes early for assistance with proper bike set-up. Be sure to bring water and a towel. Current cardholders will be given priority if the class is full.  The following classes will not require the purchase of a one-time pass or card:

  • Thursday, August 30: 6 - 7 p.m.
  • Friday, August 31: 12 - 1 p.m.

Free Yoga
For one week only we will offer several free yoga classes.  The following yoga classes will not require a one-time pass or class card to attend.  Please bring your own yoga mat and a small towel:

  • Thursday, August 30: 12:30 - 1:50 p.m.
  • Friday, August 31: 12 - 1 p.m.

Stay Informed Through Our Social Media
Want stay up-to-date on what's going on at your Herbert Wellness through your favorite social media sites? Like us at www.facebook.com/herbertwellnesscenter or follow us on twitter @UMiamiWellness for updates on what's going on in the facility, special classes, promotions, contests, fit tips, and more! Do you pin? Check us out at www.pinterest.com/umiamiwellness.

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:

   
   

Cooking Class - Fresh Herb Cooking
Thursday, September 6, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Menu: Roasted Tomato Cups with Sauteed Mushrooms and Walnut Pesto; Rosemary Parmesan Crisps; Mint-Thyme Chicken Orecchiette Pasta. Cost (including hands-on instruction, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Monday, September 10, 1 - 5 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 - $60, non-student members - $70, non-members - $80.

Cooking Class - A World of Noodles
Monday, September 17, 6:30 - 8:30 p.m., Chef Lori, Instructional Kitchen. Menu: Arugula Caraway Pesto Pasta; Soba Noodles with Spring Vegetables; Pancit Bihon; Turkish Bison Pasta. Cost (including hands-on instruction, recipes, and food tasting): student and non-student members - $20, non-members - $25.

 
   
 
  Tips for a Healthier
 

Health-E-Cooking: Chipotle Chicken Taco Salad
Just because a salad is healthy doesn't mean it has to bland. Utilize the left-over chicken in your fridge for a kicked up salad that's high on spice and flavor but low on calories.

   
 

Ingredients

Dressing:

  • 1/3 cup chopped fresh cilantro
  • 2/3 cup light sour cream
  • 1 tablespoon minced chipotle chile, canned in adobo sauce
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • 4 teaspoons fresh lime juice
  • 1/4 teaspoon salt

Salad:

  • 4 cups shredded romaine lettuce
  • 2 cups chopped roasted, skinless chicken breasts (about 2 breasts)
  • 1 cup cherry tomatoes, halved
  • 1/2 cup peeled and diced avocado
  • 1/3 cup thinly sliced onion
  • 1 (15-ounce) can black beans, drained and rinsed
  • 1 ( 8 3/4-ounce) can no-salt added whole-kernel corn, drained and rinsed

 

   
 

To prepare dressing, combine first 7 ingredients, stirring well.

To prepare salad, combine lettuce and remaining ingredients in a large bowl. Drizzle dressing over salad; toss gently to coat. Serve immediately.

Tip: add a spoonful of adobo sauce for a spicier salad. Kidney or pinto beans also taste great in this dish.

Yields 4 servings.

Per serving: Calories 249; Fat 8.2 g (2.8 g sat, 2.9 g mono, 0.7 g poly); Protein 23.3 g; Cholesterol 50 mg; Sodium 650 mg; Carbohydrate 25.1 g; Fiber 7 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 Exercise Ball Pull-Ins:

 
 
 
 

 

 

Muscles worked: abdominals

Step 1: Lay on the floor in a push-up position with your extended arms shoulder-width apart and your shins on an exercise ball. This is your starting position.

Step 2: While keeping your back straight, exhale and pull your knees in towards your chest until the ball rolls to the tops of your shoes. Squeeze your abs and hold the position for a second.

Step 3: Slowly straighten your legs back to the starting position and repeat.

 

 
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: Okay, so don’t judge me.  How do I get my stomach in shape but keep my butt?

A: First, no judgment.  Second, you are not alone in wanting to shape up one area but maintain the current look/shape/fitness level of another.  Some areas just seem to respond to exercise differently than others and genetics plays a big role in that. Unfortunately as much as we would like to, you just can’t pick and choose the areas that tone up.  That would be too easy…and it is called working out. The best advice that I can give you on your particular situation is this: do a moderately-intense cardiovascular workout most days of the week.  Since your rear is at the forefront of your mind, I recommend doing the Stepmill or the Jacob’s Ladder in the Herbert Wellness Center Fitness Room.  They are two of the more intense pieces of cardio equipment that we have but they will most certainly get the job done.  Don’t forget there’s always running or the elliptical. 

You’ll want to use this calculation to determine whether or not you’re exercising hard enough:

220-age= Max Heart Rate
Max Heart Rate x .60= Low End of Target Heart Rate Zone
Max Heart Rate x .85= High End of Target Heart Rate Zone

You’ll want to keep your heart rate between these two numbers for at least 20 minutes during your cardio sessions.

As far as the resistance exercises you need to do to develop the leg and glute muscles that lay under the extra fat, the possibilities can be endless.  The ones that you can do are located in the Circuit Section of the Fitness Room: leg press, leg extension, seated or prone leg curl, and the glute press.  If you do 2-3 sets of 12-15 repetitions at a weight that is challenging, that will get you started in the right direction.  For more specific exercises involving a more comprehensive and customized workout for you, I recommend any of our 20 personal trainers to help you reach your fitness goals and keep you from plateauing.

Best of luck to you!
 
 

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 fairly well know that when people engage in healthy behaviors it tends to “steamroll” into additional healthy choices. A new study shows that smokers who engage in physical activity are less likely to crave a cigarette.  This meta analysis looked at the effects of short bouts of physical activity on a smoker’s “desire to smoke” and the strength of that desire. Those who participated in short bouts of activity were compared to an inactive control group. The data showed that short bouts of physical activity both reduced the desire to smoke and the strength of that desire. This suggests that a physical activity plan should be considered essential for a smoking cessation program.

 
 

 

 

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.

Zumba Burns Most Calories, Study Says
A study by the Department of Exercise and Sport Science at the University of Wisconsin-La Crosse, found that Zumba classes were an efficient and effective way to lose weight due to the high number of calories burned and cardiovascular intensity. The study was commissioned by the American Council on Exercise (ACE) and sought to determine the average exercise intensity and energy expenditure of participants in a typical Zumba class.

The group dance-fitness program, which reports 12 million class participants in 110,000 locations across 125 countries, was identified as one of the most popular workout programs in ACE's 2012 Fitness Trends to Watch.

Exercise physiologists began the study using a test group of 19 healthy females ranging in age from 18 to 22, all of whom had prior experience in a Zumba class. To establish a baseline of fitness, study subjects each performed a maximal treadmill test to measure their heart rate (HR) and oxygen consumption. They then completed a single Zumba class — all taught by the same instructor — while wearing a heart-rate monitor.

All participants reached a heart rate maximum of 80 percent — an average of 154 beats per minute — which is well within industry guidelines suggested to improve cardiovascular fitness. Class participants also burned an average of 9.5 calories per minute. That's more calories per minute than power yoga, cardio kickboxing, step aerobics, and even advanced Pilates group classes, which were all previously tested by University of Wisconsin La-Crosse researchers.

"The participants perceived the workout to be much less challenging than it actually was, which we believe is the sign of the fun factor of a Zumba workout provides a positive distraction," said ACE Chief Science Officer Dr. Cedric Bryant. "The number one reason people give for not engaging in physical activity on a regular basis is the perceived lack of time. I would argue that we find time to do things that we deem fun and engaging."

Source: The Miami Herald

Want to get moving in a Zumba class here at the Herbert Wellness Center? Click here to check out our Group Exercise schedule to see which of our Zumba classes fits into your schedule.