What's Happening?

Community Classes Session II Registration
Registration for the second session of community classes begins on Monday, March 18. Classes include a variety of activities such as swim lessons for children and adults, salsa, belly dance, Capoeira, and more. This semester we are highlighting a new course offering - Krav Maga, a self-defense system originally created for use by the Israeli Defense Forces. Take advantage of the "try before you buy" policy by attending the first scheduled class for FREE! Classes are open to everyone. Click here to view a schedule of course offerings. For more information call or visit the Sales Office on the second floor, 305-284-LIFE(5433).

2013 Mercedes Benz Corporate Run/Walk
Be a part of Team UM at the 2013 Mercedes Benz Corporate Run/Walk on Thursday, April 25 at Bayfront Park in downtown Miami. The party starts at 5:30 p.m. Click here for more information on the event and how to register. The deadline to join Team UM is Thursday, March 28. If you are interested in becoming a team leader contact Ashley Falcon at wellnesscenter@miami.edu.

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:


Cooking Class - Platos Peruanos
Wednesday, March 20, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Head to South America as we explore Peruvian cuisine. The menu includes ceviche de tilapia, salsa a la huancaina con papas, and alfajores (cookies) con dulce de leche. Cost (including demonstration, recipes, and food tasting): student and non-student members - $20, non-members - $25. Don't forget to bring a container for leftovers!

Basic Life Support (BLS) for Healthcare Providers (HCP)
Thursday, March 21, 2 - 6 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.

Meditation Classes - The Jewels of Happiness
Friday, March 22, 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 CPR with AED
Thursday, March 28, 3 - 5 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). Participants will also learn how to use an Automated External Defibrillator (AED). Cost: student members - $35, non-student members - $40, non-members - $45.


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

  • March 6: Men's Basketball vs. Georgia Tech at 9 p.m.
  • March 9: Men's Basketball vs. Clemson at 2:30 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: Curried Butternut Squash Soup
What's more comforting when the weather is chilly than a nice, creamy bowl of soup? That comfort doesn't have to come as a calorie bomb. Try this recipe for creamy curried butternut squash soup.



  • (2 1/2-pound) butternut squash, peeled, seeded, and cut into 2-inch cubes
  • 4 teaspoons canola oil, divided 
  • 3/4 teaspoon kosher salt, divided
  • 1 cup chopped onion 
  • 3 cups no-salt-added chicken stock
  • 4 teaspoons red curry paste
  • 1 1/2 tablespoons fresh lime juice
  • (13.5-ounce) can light coconut milk
  • 1/4 cup cilantro leaves
  • 1/4 cup flaked unsweetened coconut, toasted
  • small Thai red chiles, thinly sliced



Preheat oven to 450°.

Line a rimmed baking sheet with parchment paper. Place squash in a bowl, and drizzle with 1 tablespoon oil. Sprinkle with 1/4 teaspoon salt, and toss. Bake at 450° for 35 minutes or until golden and tender.

Heat the remaining 1 teaspoon oil in a large saucepan over medium heat; swirl to coat. Add onion; cook 5 minutes, stirring occasionally. Add squash mixture, stock, and curry paste. Sprinkle with the remaining 1/2 teaspoon salt, and bring to a boil. Reduce heat, and simmer for 15 minutes, stirring occasionally. Remove from heat; stir in lime juice and coconut milk. Let stand for 15 minutes.

Place half of squash mixture in a blender, and blend until smooth. Pour soup into a bowl. Repeat. Divide the soup evenly among 8 bowls, and top evenly with cilantro, coconut, and chile slices.

Yields 8 (3/4 cup) servings.

Per serving: Calories 127; Fat 4.3 g (Saturated Fat 1.8 g); Protein 4 g; Sodium 284 mg; Carbohydrates 21 g; Fiber 3.7 g; Cholesterol 0 mg

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 front raise and pullovers:




Muscles worked: chest primarily, lats, shoulders, and triceps assist. Difficulty level: beginner

Step 1: Lie on a flat bench holding a barbell against your thighs, gripping the bar just to the outside of your thighs. Keep a slight bend in your elbows. This is your starting position.

Step 2: Inhaling, raise the barbell up and over your head in a 180° arc, continuing until your arms are parallel to the floor again.

Step 3: Exhale and return the barbell to the starting position. Repeat for the desired number of repetitions.

Variation: You can use dumbbells to perform this 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’m going to Cabo San Lucas for Spring Break and I wanted to know are there any exercises that can get me into shape quickly?  I’m not out of shape; I do workout regularly.  I just want to step it up a bit before I go.

A: Ah, the days of Spring Break, "no school, no books, no way I’m stepping onto the beach looking like this!"  No need to panic.  If you had said you haven’t worked out in a year, I would have different advice for you.  Since you’ve been exercising anyway, it’s just a matter of changing up your intensity and focusing on those areas that will be more visible than usual while you’re on vacation. 

Cardio: Do intervals (either outside or on a piece of cardiovascular equipment of your choice).  Doing intervals means to go all out for about 60 seconds and then recover for about 90 seconds.  Do this for 20-30 minutes and you’ll be drenched in sweat and have burned a ton of calories.  It’s a great way to shock your system and get out of your current cardio rut.  If you’re more of a runner, try an adventure race.  There seems to be one every weekend and there’s always a Groupon or Living Social deal for the registration fees.  Go alone or with a Spring Break buddy.

Circuit:  Perform 2-3 sets of each of the following exercises.  Do 8-12 repetitions with a weight that’s challenging for you.  Be sure to rest between sets (30-60 seconds).  I’ve included safety reminders for each exercise:

  • Squats - knees stay over your ankles; push your hips backwards, keep your chest up
  • Lunges - knees stay over your ankle (90° angle) on front & back leg, hips stay forward, keep your chest up
  • Step-Ups - knee stays over your ankle, squeeze your glutes
  • Lateral Lunges - sit your hips back, knee stays over your shoelaces, forward bend at hips, don't round your spine
  • Bench Press- bar lowers to your chest controlled (90°) with elbows at 45°, arms extended (not locked), spot lifting off
  • Lat Pulldown - keep your shoulders down, lean back slightly, pull bar to your collar bone
  • Bent-Over Row - feet shoulder-width apart (knees slightly bent), trunk bent at 90°
  • Overhead Press - keep shoulders down, elbows close to your body, keep your head neutral

Enjoy your Spring Break!


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.


Physical activity and fitness are well established variables to prevent childhood obesity. Did you know that they also improve academic performance? A recent study from Creighton University showed that aerobically fit children had a 2.4 greater chance of passing math tests and a 2.2 greater chance of passing reading tests when compared to unfit children. Interestingly, body mass index (an important indicator of obesity and health) did not have an impact on academic success. These results suggest that aerobic fitness and not weight is more important when it comes to academics in children.




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.

For Men Too, Chocolate Consumption Reduces Stroke Risk
Ladies, don't bogart that chocolate! Pass it on to the men. A new study finds that compared with men who reported eating little-to-no chocolate on a regular basis, those who had the highest weekly consumption of chocolate — about 63 grams per week, or just a little more than 2 ounces — reduced their likelihood of suffering a stroke by 17 percent.

The latest findings, published in the journal Neurology, are drawn from a population of 37,103 Swedish men, whose age ranged from 45 to 79 at the start of an average follow-up period of about 10 years. The study fills out a picture of chocolate consumption, especially of dark chocolate, that has firmly demonstrated cardiovascular benefits for women. For men, however, research on chocolate's health benefits had been less consistent in its findings.

The Neurology study, also cites the results of a meta-analysis (a study that pieces together the findings of similar but independent studies) of chocolate consumption and stroke risk in both men and women. That study found that for men and women combined, those who ate the most chocolate drove down their stroke risk by about 19 percent.

The precise mechanism by which chocolate works such charms is not known. Dark chocolate, especially, is a rich source of flavenoids, the kind of plant-based polyphenols one finds in fruits, vegetables, legumes and wine. These appear to tamp down inflammation throughout the body. But they also reduce the aggregation of platelets, the building blocks of blood clots that, in most strokes and heart attacks, reduce or cut off blood flow to the brain or heart. Regular chocolate consumption has been shown to lower blood pressure and improve the health and efficiency of blood vessels. And it appears to improve the cholesterol profiles of those who eat it regularly.

A food with such powers (it is also considered an aphrodisiac) should be eaten by everyone, right?

Well, not exactly. In addition to being a rich source of flavenoids, chocolate is a rich source of fat and calories. And, to belabor the obvious, taking in too much will cause weight gain, which, in turn, can raise stroke and heart attack risk. Experts suggest that, as with wine — another highly palatable and potent source of flavenoids — research like this should offer reassurance to those who already eat chocolate regularly and aren't overweight or obese. But for those looking to reduce stroke risk, eating more fruits, vegetables and legumes is a lower-calorie way to get the same benefits.

Source: The Miami Herald