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  What's Happening?

Dolphins Cycling Challenge Spin-a-Thon
On Saturday, November 3, the Herbert Wellness Center is hosting a “Spin-A-Thon” in support of the Dolphins Cycling Challenge (DCC). The DCC is a community-wide fundraising event to support the UM Sylvester Cancer Center. The Spin-a-Thon is for UM students only and will take place in the atrium from 4 p.m. to 10 p.m. Student organizations are encouraged to form a team of “virtual riders” to spin for six hours to raise money for cancer research. The fundraising goal for each team is a minimum of $2,000. All participants can eat in the dining hall at the end of the event. The winning team will have a suite at the USV vs. UM football game on November 17 and receive special recognition on the field! To participate in the virtual ride, visit the DCC website.

Yoga and Studio Cycling Semester Pass Prorate
Fall 2012 semester passes for yoga and studio cycling will be prorated on Monday, October 1 to $45 for student members and $72 for non-student members. Semester passes allow unlimited access to scheduled classes through January 13, 2013. Visit the Sales Office Monday - Friday, 7:30 a.m. - 8 p.m. to purchase your passes.

Pilates Session II Registration
Registration for session II of Pilates will start on Monday, October 8 and run through Friday, October 12. New classes begin on Monday, October 15. The schedule will be posted here this Friday. Classes and private lessons can be purchased in the Sales Office Monday - Friday, 7:30 a.m. - 8 p.m. For more information call 305-284-LIFE(5433).

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:


Heartsaver CPR with AED
Wednesday, October 3, 4 - 6 p.m., Classrooms. The HS CPR course teaches CPR and relief of choking in adults, children, and infants, as well as use of barrier devices for all ages. (Optional: Infant CPR and choking; Adult, Child, and Infant CPR with Mask). Cost: student members - $35, non-student members - $40, non-members - $45.

Cooking Class - Quick Kitchen
Wednesday, October 10, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Menu: Spiced-Roasted Chickpeas with Turkey Kielbasa or Spanish Chorizo; Balsamic-Glazed Salmon with Spinach, Olives, and Gold Raisins; Pan-Roasted Smashed Potatoes with Piquillo Pepper Sauce and Catalan Allioli. Cost (including hands-on instruction, recipes, and food tasting): student and non-student members - $20, non-members - $25.

Heartsaver First Aid
Monday, October 15, 5 - 7 p.m., Classrooms. Heartsaver First Aid is a classroom, video-based, instructor-led course that teaches students critical skills to respond to and manage an emergency in the first few minutes until emergency medical services (EMS) arrives. Students learn skills such as how to treat bleeding, sprains, broken bones, shock, and other first aid emergencies. Cost: student members - $35, non-student members - $40, non-members - $45.

  Tips for a Healthier

Health-E-Cooking: Guy Fieri's Spinach-Tomato Pasta Shells
It's hard to turn on the Food Network lately without seeing Guy Fieri, star of Diners, Drive-ins, and Dives, and Guy's Big Bite. Those familiar with his shows know he cooks and enjoys a lot of delicious looking food, but it's not usually what one would term healthy or light. As Fieri says, "I have to straight-up admit I'm a pasta junkie. Not only is this dish healthy, but with the color from the tomatoes and spinach, it looks great as well." Why not give his recipe for Spinach-Tomato Pasta Shells a try this week?



  • 3/4 pound whole-weat pasta shells
  • 1 tablespoon butter
  • 1 shallot, thinly sliced
  • 1/4 teaspoon crushed red pepper
  • 1 (5-ounce) package baby spinach
  • 1/2 cup low-sodium chicken broth
  • 1/4 cup half-and-half
  • 1 ounce grated Pecorino Romano cheese, divided
  • 1/2 teaspoon freshly ground black pepper
  • 1 (8-ounce) container grape tomatoes, halved lengthwise
  • 1 tablespoon chopped flat-leaf parsley



Cook pasta according to package directions. Meanwhile, heat butter in a large skillet over medium-high heat. Add shallot and crushed red pepper; reduce heat to medium-low, and cook for 1–2 minutes or until translucent. Add spinach and broth; cover and cook for 1 minute. Add half-and-half, 3⁄4 of the cheese, and the black pepper. Stir to combine; cook for 3 minutes. Remove from heat. Add tomatoes and the cooked pasta; toss. Garnish with parsley and remaining cheese. Serve.

Yields 4 servings.

Per serving: Calories 402; Fat 7.8 g (4.4 g sat, 2 g mono, 0.7 g poly); Protein 17 g; Cholesterol 21 mg; Sodium 165 mg; Carbohydrate 72 g; Fiber 91 g;

Source: Health

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.

This semester we will focus on a series of exercises using the Human Sport line of machines. The Human Sport machines were designed for optimal strength and stability training for the entire body.  Movements resemble human body mechanics so they feel natural, like it was custom built for your body. Because of the multi-functionality of the machines, you can get a total body workout in a short period of time.  There are only six machines in the entire circuit however you can do a variety of exercises on each.  Plus, as your fitness level improves, you can change your training level without having to learn new exercises.  You can continue to hit your fitness goals without hitting a plateau.




Hip Adduction - Machine 2

Step 1: Slide your foot into the strap and take a few steps away from the machine while still facing it. Hold onto the handrails for balance.

Step 2: Move the leg in the strap away from the standing leg, then move it back together with the standing leg or slightly past it. Repeat this movement for a set of 10-15 repetitions.

*Note: All of the Human Sport machines have dual weight stacks.  For your safety, please check both weight stacks prior to beginning your exercise.


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 live on campus and I’ve been trying to eat healthier so I don’t gain weight, but I’m confused.  I keep hearing carbs are bad and you shouldn’t eat them but others tell me carbs are okay.  If I’m exercising, should I cut out carbs altogether?

A: Carbs have gotten a bad rap over the past few years as the latest high protein, low carbohydrate fad diets have come along.  Between the South Beach, Atkins, and Paleo diets, carbs look like pure evil.  Carbohydrates aren’t bad and are an important part of your daily caloric intake. For every gram of carbohydrates you consume, it releases 4 calories that your body uses for energy.  Carbohydrates can be simple or complex. Simple carbs are natural (fruit and juice) or processed sugars (corn syrup and molasses). Complex carbs can be starches and fiber and you can find these in the forms of vegetables, breads, and grains.  It’s the quality of the food you’re consuming that is the bad guy, not the carbs.  If you’re eating too many processed sugars, then yes, those carbs are bad.  Your body is an efficient machine:

  • If the calories you consume are more calories than you expend, you will gain weight.
  • If the calories you consume are equal to the calories you expend, your weight will stay the same.
  • If the calories you consume are less than the calories you expend, you will lose weight.

The amount of calories you burn during rest is called your Resting Metabolic Rate.  You can have this rate calculated at the Herbert Wellness Center.  It’s only $30 for students ($50 for non-student members and $70 for non-members) and takes 30 minutes to test.  You expend calories through daily living.  Additional activities you do will cause you to burn more calories.  Chances are you aren’t eating enough calories and your body is storing what you eat.  It’s important during the time that you are exercising that you’re doing a combination of cardiovascular and resistance training.  Your muscles lie underneath fat so in order to have them show more, you’ve got to reduce the fat over them by doing cardiovascular exercise.  Your body uses more energy to maintain muscle mass but if you’re not consuming enough quality calories and eating a balanced diet of carbohydrates, proteins, and fats then all your work will be for naught. 

Bottom line: carbs aren’t bad.  Enjoy your food but avoid the oversized portions.  A great resource that I like to use that is reputable is the chosemyplate.gov website.  It goes into great detail about each food group and healthy sources to obtain them.  I think between this website and your on-campus resources at the Herbert Wellness Center, you’ll be well on your way to reaching your fitness goals.


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.


Feeling anxious? Hit the gym, experts say. A recent study from the University of Maryland School of Public Health compared how moderate intensity cycling versus a period of quiet rest - both for 30 minutes - affected anxiety levels in a group of healthy college students. The study, which was published in the Journal of Medicine and Science in Sports and Exercise, found exercise and quiet rest were equally effective at reducing anxiety levels initially. Participants were then emotionally stimulated by being shown 90 photographs used in emotion research for about 20 minutes. The anxiety levels of those who rested went back up to their initial levels, while those who had exercised maintained their reduced anxiety levels.  At each point, study participants answered 20 questions from the State-Trait Anxiety Inventory, which is designed to assess different symptoms of anxiety. The authors of the study suggested their findings could help people better manage their day-to-day stress and anxiety. Dr. J. Smith, the head researcher, explained that exercise helps to buffer the effects of emotional exposure. "If you exercise, you'll not only reduce your anxiety, but you'll be better able to maintain that reduced anxiety when confronted with emotional events." Those of us who exercise regularly may also know first-hand the almost immediate mood enhancing benefits of exercise, often touted as “runner’s high.” Once believed to be the result of endorphins, a number of studies published in recent years have linked this good feeling with the release of endocannabinoids into our body. Other studies suggests that endocannabinoids are involved in the pleasure derived from exercise and have similar effects of reducing pain and anxiety and fostering feelings of well-being.

Note: This issue's "Did You Know" was written by exercise physiology senior Daniel Uddin.




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.

Military Leaders: We're Still Too Fat to Fight

Childhood obesity isn't just a health issue, according to a group of retired military leaders. It's also a national security issue.

One in four young adults are too overweight to join the U.S. military, a new report from the advocacy group Mission: Readiness says. And the U.S. Department of Defense spends an estimated $1 billion each year on medical care related to obesity issues for active duty members, their dependents and veterans.

"No other major country's military forces face the challenges of weight gain confronting America's armed forces," according to the report.

"At the end of the day, the reason America is safe and sound is not because of its tanks," adds retired Lt. Gen. Norman Seip, spokesman for Mission: Readiness. "It’s really the men and women who volunteer and so proudly serve."

Kids on average consume 130 "empty" calories a day from candy, cookies and chips, according to the U.S. Department of Agriculture. Mission: Readiness has been working to get rid of junk food in schools since 2010, when it supported the passing of the Healthy, Hunger-Free Kids Act. The act requires the USDA to update nutrition standards in schools.

Mission: Readiness believes having healthier food in the cafeteria and in vending machines will help slow - or even reverse - rising childhood obesity rates. And healthy children are more likely to grow up to be healthy adults who can serve their country.

"We’re not picking on the schools," Seip says. "The schools are part of the solution. We like to think that this obesity problem... is one that’s going to require all of America to tackle."

Source: CNN