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  What's Happening?
   
 

Court Closures
Please be advised that the indoor basketball courts will be closed for the following events:

  • February 16-18: Admissions Open House (Main Gym)
  • February 21: Late Night Program (Main Gym)
  • March 1: School of Engineering Conference (Centre Court)

The Herbert Wellness Center Joins the Eco- Friendly Digital Revolution
The Sales Office recently began delivering membership renewal notices via e-mail. While we work out the kinks of the new process, we will continue to also send renewal notices via the U.S. Post Office. Want to receive your renewal by e-mail? Please make sure your record is up-to-date with the Sales Office by stopping in or calling 305-284-LIFE(5433).

Protect Your Property
As part of the UM community we like to believe that everyone on campus is trustworthy. Unfortunately, crimes of opportunity do happen. In response to recent vehicle break-ins on campus, the UM Police Department would like to remind you to protect your personal property by not leaving any valuable items in plain sight in your cars.

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:

   
   

Meditation Classes - The Jewels of Happiness
Tuesday, February 19, 7:30 - 9 p.m. Relax and unwind as you learn to meditate. You'll develop mental clarity and discipline, as well as enhance creativity and inner peace in your pursuit of personal satisfaction. Brought to you by Sri Chinmoy Centres International, classes are free and open to students, employees, and the community. While no payment is required, we ask participants to RSVP so we know how many people to expect.

Heartsaver First Aid
Monday, February 25, 4 - 6 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.

Basic Life Support (BLS) for Healthcare Providers (HCP)
Tuesday, February 26, 12 - 4 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.

 
   
 

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

  • February 15: Concert at 8 p.m.
  • February 16: Concert at 7 p.m.
  • February 19: Men's Basketball vs. Virginia at 9 p.m.
  • February 27: Men's Basketball vs. Virginia Tech at 7 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: Salmon with Warm Tomato-Olive Salad
Valentines Day is a great opportunity to tell that special someone in your life how much you care about them. Skip the fancy, over-priced meal at a crowded restaurant and spend some time in the kitchen with your honey. This recipe for Salmon with Warm Tomato-Olive Salad is delicious, impressive, and it won't bust your waistline! Half the recipe if you're just cooking for two.

   
 

Ingredients

  • 5 tablespoons extra virgin olive oil
  • 1 tablespoon plus 1 teaspoon red wine vinegar
  • 1 tablespoon honey
  • 1/4 teaspoon red pepper flakes
  • Kosher salt
  • 4 6-ounce salmon fillets (about 1 1/4 inches thick)
  • 1 clove garlic, coarsely chopped
  • 1/2 cup coarsely chopped pitted kalamata olives
  • 2 medium beefsteak tomatoes, cut into 1-inch chunks
  • 1 cup sliced celery (inner stalks with leaves)
  • 1/4 cup roughly chopped fresh mint

 

   
 

Preheat the broiler. Line a broiler pan with foil and lightly brush with olive oil. Whisk 2 tablespoons olive oil, 1 teaspoon vinegar, the honey, red pepper flakes and 1 teaspoon salt in a small bowl. Put the salmon, skin-side down, on the prepared pan and brush the tops and sides with the honey glaze. Broil until golden brown and just cooked through, 4 to 6 minutes.

Meanwhile, put the garlic on a cutting board and sprinkle with a generous pinch of salt, then mash into a paste with the flat side of a large knife. Heat the remaining 3 tablespoons olive oil and 1 tablespoon vinegar, the olives and garlic paste in a small saucepan over medium-high heat until bubbling, about 3 minutes. Transfer the mixture to a bowl and add the tomatoes, celery and mint. Season with salt and toss to combine. Serve with the salmon.

Yields 4 servings.

Per serving: Calories 433; Fat 26 g; Protein 38 g; Sodium 982 mg; Carbohydrates 10 g; Fiber 1 g; Cholesterol 97 mg

Source: Food Network

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 standing dumbbell upright rows:

 
 
 
 

 

 

Muscles worked: traps primarily, biceps and shoulders assist

Step 1: Grasp a dumbbell in each hand, resting on your thighs, with palms towards your body a little less than shoulder-width apart. This is your starting position.

Step 2: Exhaling, use your shoulders to lift the dumbbells, keeping them close to your body. Your elbows should lead the movement and stay higher than your forearms throughout the movement.

Step 3: As you inhale, slowly return the dumbbells to the starting position. Repeat for your desired number of repetitions.

Caution: If you suffer from shoulder problems, you may want to stay away from upright rows and perform lat raises instead.

Variations: Substitute dumbbells with a straight or e-z curl bar.

 

 

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: The weather is still nice outside and I think I want to run a 5k.  How should I go about training for one?

A: Setting goals is a good way to challenge yourself and keep your routine interesting.  The important thing to remember when training for a 5k, or any type of exercise, is to make sure you progress at a moderate pace.  Increases that are too significant for your body to adapt to will result in injuries.  Severe injuries may include breaks or stress fractures. Chronic inflammatory injuries, such as tendonitis, are harder to manage if you’re training for a run.

When I was training for my 5k and 10k, I used www.halhigdon.com for my race training. I found this website to be particularly helpful.  I should’ve taken my own advice because I didn’t listen to my body and ended up with a broken knee and that pretty much ended my goals for the 15k, half marathon, and marathon I had planned for myself.  Keep in mind there are tons of apps and programs now that can help you track your progress and progress you to longer distances safely.  The program lets you choose if you are a novice, intermediate, or advanced and it starts as low as a 5k and goes all the way to marathon distance.

Now let’s talk about the equipment you’re going to need. 

  1. Get a good pair of running shoes and let those shoes be for running only.  You’re going to put a lot of miles on them so make sure you aren’t breaking them down before their time.
  2. Get an MP3 player and make sure it’s charged.  You won’t have the benefit of having the music played in the Herbert Wellness Center to keep you motivated to run so make sure you’ve got some tunes to keep those feet moving.
  3. Get a watch.  If you are setting a time goal for yourself, you’re going to want to know your pace to make sure you’re hitting your goals.
  4. Proper clothing.  Depending on where you live, you may need to layer up.  Lots of light layers in colder climates are better than heavy, bulky layers.  Make sure your clothing is reflective if you plan on running at night.
  5. Water bottle.  Proper hydration will prevent you from having a serious heat episode and help you continue running longer distances. 

Happy trails to you and don’t forget to listen to your body.  If you feel as though something is seriously wrong, go see your physician and have it checked out.

 
 

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.

 
   

As humans age, the connection between nerves and muscles called neuromuscular synapses deteriorate. This deterioration interferes with nerve impulses to the muscles and results in muscle wasting, death of muscle fibers, and loss of function.  A recent study conducted at Harvard University showed that caloric restriction and exercise may rejuvenate the connections between the nerves and muscles and reduce the effects of aging. The study looked at older mice (genetically engineered so their nerve cells glow) that had signs of deterioration in their neuromuscular synapse. Those mice placed on a restricted-calorie diet avoided the age-related deterioration of their neuromuscular junctions. More interesting, another group of elderly mice that were placed on a one-month exercise regimen showed partial reversal of the debilitating damage. Given that muscle wasting and loss of independence is a major health concern among the elderly, these findings provide another role of exercise on maintaining health and quality of life.

 
 

 

 

In the News

 

Has life just been too busy to read the Health and Fitness section of your newspaper or online news site? Let us provide you with a few highlights of what's made the news lately.

Doctor Counters Some Common Myths About Influenza
The latest flu epidemic has many people in a near-panic. But it's important to know the difference between fact and fiction when it comes to fighting the influenza virus. "Not many people realize that there is usually a two-day incubation period," said family-medicine specialist Dr. David Beckman. "So someone can have the flu, yet they don't have any symptoms. Then a day before their symptoms surface, they start shedding that virus and then they become contagious for about four to five days afterward."

Here are some other common flu myths, according to Beckman:

  • Antibiotics can cure the flu. "This flu is a virus that an antibiotic cannot treat," Beckman said. "There are anti-viral medications - the main one is Tamiflu - and if they're given within 48 hours, it can treat some of the severe symptoms. But the guidelines from the (Centers for Disease Control and Prevention) don't recommend that everyone who has the flu get the anti-viral treatment - only high risk groups such as the elderly, babies, and pregnant women."
  • You can catch the flu by going out in the cold with wet hair or without a coat. "Being outside if you're not bundled up doesn't give someone the flu," Beckman said. "While it's not smart to catch a chill, it won't give you influenza. You have to be exposed to the virus."
  • If you're feeling symptoms, getting the flue shot will stop the flu from becoming severe. "If you are truly starting to have the symptoms of the flu, the vaccination won't prevent you from developing the flu," Beckman said. "But if you're getting a little cold, a runny nose and stuffiness, then potentially you could still get the vaccination and be protected from the flu."
  • You know it's the flu if you're vomiting or have an upset stomach. "A lot of people refer to the flu as a gastrointestinal bug but that's not what this whole outbreak is about," Beckman said. "It's also possible that you can have the flu and not have a fever. But the classic and most common symptoms of the flu are fever, body aches, chills, and upper respiratory congestion and cough."
  • The flu shot gives you the flu. "The flu vaccine is an inactivated virus, so there's no way that vaccination can actually cause the flu, Beckman said. "What some people may experience is some of the aftereffects of the shot and usually that's just for 24 to 48 hours, but if you have the full-blown flu, that generally lasts anywhere from five to 10 days."

Source: The Miami Herald