If you cannot see this newsletter click here.

   
     
  What's Happening?
   
 

Fall Schedules
Fall semester schedules for all fitness and wellness classes are now available online - group exercise, yoga, studio cycling, Pilates, community classes, CPR, cooking, and meditation. Click here to view the fall semester schedules.

Pilates Session I Registration
Registration for session I of Pilates will start on Monday, August 20 and run through Friday, August 24. New classes begin on Monday, August 27. Click here to view the session I Pilates schedule. Classes and private lessons can be purchased in the Sales Office at the Wellness Enrichment Suite Monday - Friday, 7:30 a.m. - 8 p.m. For more information call 305-284-LIFE(5433).

Fall Yoga and Studio Cycling Passes Available August 20
Fall semester passes for yoga and studio cycling go on sale Monday, August 20: $60 for student members and $96 for non-student members. Interested in both yoga and cycling? Get a 50% discount off one pass if you purchase both at the same time. Semester passes allow unlimited access to scheduled classes through December 7, 2012. Visit the Sales Office in the Wellness Enrichment Suite Monday - Friday, 7:30 a.m. - 8 p.m. to purchase your passes.

Free Studio Cycling
Check out our state-of-the-art cycling studio! For one week we will offer several cycling classes for free.  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:

  • Saturday, August 25: 9- 10 a.m.
  • Sunday, August 26: 7 - 8 p.m. (video class)
  • Monday, August 27: 5:45 - 6:45 p.m. (video class)
  • Wednesday, August 29: 12 - 1 p.m. (video class)

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:

  • Saturday, August 25: 4 - 5:20 p.m.
  • Sunday, August 26: 10:40 a.m. - 12 p.m.
  • Monday, August 27: 6 - 7:20 p.m.
  • Tuesday, August 28: 12:30 - 1:50 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:

  • August 16-19: Orientation events
  • August 21: Canes Fest at 5 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: Kung Pao Tofu
A great way to switch up your healthy eating is to add in hearty vegetarian meals from time-to- time. In this traditional Chinese dish, tofu and lots of fresh vegetables are stir-fried in just a bit of oil. In the Sichuan province of China where this dish originates, the tofu wouldn't be deep fried like it is so often in America.

   
 
Ingredients
  • 1 14-ounce package extra-firm water-packed tofu, rinsed
  • 1/2 teaspoon five-spice powder, divided (can be found in the Asian section of your supermarket)
  • 1 tablespoon canola oil
  • 1/2 cup water
  • 3 tablespoons oyster sauce (oyster-flavored sauce will make this dish vegetarian. This can also be found in the Asian section of your supermarket)
  • 1/2 teaspoon cornstarch
  • 12 ounces broccoli crowns, cut in bite-size pieces
  • 1 yellow bell pepper, cut into 1/2-inch dice
  • 1 red bell pepper, cut into 1/2-inch dice
  • 1 tablespoon minced fresh ginger
  • 1 tablespoons minced garlic
  • 2 tablespoons unsalted roasted peanuts
  • 2 teaspoons hot sesame oil (optional)

 

   
 

Pat tofu dry and cut into 1/2-inch cubes. Combine with 1/4 teaspoon five-spice powder in a medium bowl. Heat canola oil in a large nonstick skillet over medium-high heat. Add tofu and cook, stirring every 1 to 2 minutes, until golden brown, 7 to 9 minutes total. Transfer to a plate.  Meanwhile, whisk water, oyster sauce, cornstarch and the remaining 1/4 teaspoon five-spice powder in a small bowl.  Add broccoli, yellow and red bell pepper to the pan and cook, stirring occasionally, until beginning to soften, about 4 minutes. Add ginger and garlic and cook, stirring, until fragrant, about 30 seconds. Reduce heat to low, add the oyster sauce mixture and cook, stirring, until thickened, about 30 seconds. Return the tofu to the pan along with peanuts and stir to coat with sauce; stir in hot sesame oil (if using).

Yields 4 servings.

Per serving: Calories 200; Fat 11 g (2 g sat, 5 g mono); Protein 12 g; Cholesterol 0 mg; Sodium 622 mg; Carbohydrate 16 g; Fiber 5 g;

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 Deficit Deadlifts:

 
 
 
 

 

 

Muscles worked: lower back primarily; forearms, glutes, hamstrings, middle back, quadriceps, and traps additionally

Step 1: Begin by standing on an elevated platform with a weighted bar centered over your feet (hip-distance apart).

Step 2: Bend your knees to lower your hips down until your shins contact the bar. Be sure to keep your head forward, chest up, and shoulder blades squeezed together.

Step 3: Once the bar reaches your knees, drive your hips toward the bar and forcefully squeeze your shoulder blades together to pull the bar back up.

Step 4: Lower the bar by bending at the hips and repeat this motion.

 

 
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: Now that school is starting, do you have any advice on how to manage school, my part-time job, and my exercise routine?  I’ve done really well keeping up with exercise over the summer and I don’t want to neglect it once classes start in August. 

A: Let us take a moment of silence for the end of summer… (*tears drop*).  Now the real work begins.  It’s a challenge for people to continue what is their “new” normal workout routine with the addition of school responsibilities.  Whether it is their own classes or their children’s, the added pressure of juggling another responsibility is a challenge.  Unfortunately, more often than not the first thing to go is exercise.  But there are things you can do to keep up the fitness routine.  As you know, once the semester starts, there is never a perfect time to workout but there are times that are better than others.  Here are some tips to help keep exercise in your life during school:

  •  Make a weekly calendar of your commitments for the week.  Put EVERYTHING on it: meals, classes, extracurriculars, sleep, study time, etc.  This way, you don’t get overwhelmed by trying to schedule the entire month and you can visualize when you have 20-60 minutes for something active.
  • Remember, sometimes shorter is better.  If you can get a dedicated 30 minutes to exercise, that’s great!  However, often that’s not the case.  So if you have a 10-minute break between classes or you’re on your way back to your dorm after class, take a walk around Lake Osceola.  Bundle those brief 10 minutes of cardiovascular activity three times and BAM!  You’ve met your cardiovascular activity requirement for the day.  The Herbert Wellness Center offers shorter classes (30 or 45 minutes) if you have a longer break and want something that’s more interactive.  Don’t forget: take the stairs when you can.  Every little bit counts!
  • Plan ahead: pack your lunch, pack your gym bag, and get your work clothes laid out.  Take care of anything that takes additional time in the morning.  This will help you be more efficient and may even give you an opportunity to get in an early morning workout.
  • Keep extra gear in your car or (even better) get a locker at the Herbert Wellness Center.  That way, you’re never without what you need to exercise.  Daily lockers are free and included in your membership. If you want to leave your items overnight, permanent lockers are available for $8/month. 

Hopefully these tips will keep you in your routine and help you manage the stress of a new academic year.  Good luck!

 
 

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.

 
   

This issue, rather than write an article, I decided to share a few links that help reveal the secret behind becoming lean and fit. That secret is…there is no secret. Just move. In this video, Erwan Lecorre discusses and shows examples about his belief that the best exercise plan is to move naturally. Human biomechanics and physiology are designed for a variety of movements and intensities much like we would perform if running, climbing, and swimming in a natural outdoor environment.  Granted, some of the activities shown in the clips may be a bit extreme. We can’t all just run into the woods, climb trees, start throwing logs, and jumping on rocks (barefoot!); but, there is a strong take home message. Exercise programs don’t have to be so structured and specific. There is no perfect routine.  We simply have to try to add activity BACK INTO our daily 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.

Breakfast Away from Home
Fast-food eateries and corner coffee shops are in hot pursuit of early birds with an appetite for spending money on breakfast away from home. Even the new AMC television series, The Pitch, features an episode with rival advertising agencies fighting to win the Subway breakfast campaign account.

According to the NPD Group, about 14 percent of Americans eat breakfast away from home. But restaurants want even more folks to order breakfast out, and they have their eyes on the 31 million people who skip breakfast. The biggest "skippers" are males ages 18 to 34 — nearly one-third of these guys ignore the morning meal. Women older than 55 are the least likely to skip breakfast.

Breakfast serves a vital function. Eating in the a.m. fuels your brain and your muscles, making it less likely you'll succumb to midmorning munchies or a huge lunch. Joanne Lichten, a dietitian, said the best breakfasts contain fiber and protein. "I'd go for the oatmeal and some scrambled eggs and fresh fruit," she said. "But you could opt for Greek yogurt, a sprinkling of nuts and fresh fruit." Simply drinking a cup of fat-free milk or adding it to cereal or a coffee latte provides 8 grams of protein.

Some even say we should prioritize the morning meal by eating breakfast like a king, lunch like a prince and dinner like a pauper. But, Lichten said, "How many of us eat dinner like a pauper?" In her new book, Dr. Jo's Eat Out Healthy (Nutrifit Publishing, $19.95), she reveals the fat trap with big breakfasts. "Even when breakfast out is just once a week," she writes, "the traditional large bacon, eggs and biscuit meal can put on excessive pounds." A three-egg ham-and-cheese omelet can rack up 500 calories. Hash browns add 250 calories. Two sausage links an additional 100 calories. A big biscuit with butter and jelly can add up to 450 calories. And when you put cream in your coffee, say "good morning" to 1,300 calories.

Sharon Palmer, a dietitian and author of The Plant-Powered Diet (The Experiment, $15.95) said breakfast at a restaurant "can be the most decadent meal of the day." It can account for at least half a day's calories and exceed the required sodium for a day.

Seemingly uberhealthy granola cereals, fruit smoothies and whole-wheat pancakes or bagels can throw a weighty wrench into your day's diet plans, too, if you don't pay attention to portion sizes. Jackie Newgent, chef, dietitian and author of the upcoming "1,000 Low Calorie Recipes," advises two actions — choose your breakfast location and beverage wisely. "For a healthy weight, breakfast — like all meals — is best eaten while sitting down at a dining table and not while in a car, at a desk or on your iPad," she said. "Plus, some popular morning drinks, including select blended coffee or juice beverages, can provide a meal's worth of calories." Newgent advises opting for a beverage that is calorie-free, such as an unsweetened green or black tea. "And if there's no fruit in the breakfast," she said, "then it's OK to sip a glass of 100 percent juice in a 6-ounce juice glass — not 16 ounces."

Source: The Miami Herald