Students take part in our Weightlifing 101 series
  What's Happening?

Pilates Session III Registration
Registration for the third session of Pilates will begin on Monday, April 15 and continue through Friday, April 19. Classes begin on Monday, April 22. Pilates is one of the many community classes offered at the Herbert Wellness Center that does not require participants to be members of the facility. Click here to view the course schedule and pricing. For questions contact Nikki Reifschneider at 305-284-8513.

Yoga and Studio Cycling Semester Pass Prorate
If you missed the opportunity to purchase a yoga or studio cycling pass at the beginning of the semester, you can still take advantage of these two great fitness programs at the Herbert Wellness Center. Spring 2013 semester passes for yoga and studio cycling have been prorated to $30 for student members and $48 for non-student members. Semester passes allow unlimited access to scheduled classes through May 10, 2013. Visit the Sales Office in the Wellness Enrichment Suite Monday - Friday, 7:30 a.m. - 8 p.m. to purchase your passes.

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).

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 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

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 - Better Than Take-Out Chinese
Tuesday, April 9, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Satisfy that Chinese take-out craving without all the guilt. The menu includes crab rangoons, lettuce wraps, and Moo Goo Gai Pan. 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!

Heartsaver CPR with AED
Wednesday, April 10, 1 - 3 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.

Heartsaver First Aid
Friday, April 12, 2 - 4 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)
Friday, April 19, 3 - 7 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 - Classic Indian Cuisine
Monday, April 22, 6:30 - 8:30 p.m., Chef Mercedes, Instructional Kitchen. Learn how to get that great Indian flavor you love at home. The menu includes ghee, naan bread, and spiced kale with chickpeas. 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!

Meditation Classes - The Jewels of Happiness
Thursday, April 25, 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.


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

  • April 6: MM2 Cheer Event
  • April 7: Admissions Open House at 4 p.m.
  • April 13-24: Latin Billboards Load-In and Rehearsal
  • April 25: Latin Billboard Awards at 7 p.m. (traffic will be VERY HEAVY for this event)

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: Energy-Revving Quinoa
Quinoa is one of the trendiest foods around, and for good reason: This earthy whole grain, which hails from South America, is packed with protein and fiber—a perfect combination for those who are looking to stay energized and keep their metabolism humming. Black beans (another excellent source of fiber), fresh veggies, and fragrant spices round out this satisfying dish. Make it as a main meal for lunch or as a side dish with dinner.



  • 1 cup cooked quinoa
  • 1/3 cup canned low-sodium black beans, drained and rinsed
  • 1 small tomato, chopped
  • 1 scallion, sliced
  • 1 teaspoon olive oil
  • 1 teaspoon fresh lemon juice
  • Salt and pepper to taste



In a medium bowl, gently toss all ingredients to combine.

Yields 1, 1 1/2 cup serving.

Per serving: Calories 337; Fat 8.2 g (Saturated Fat 1.1 g); Protein 14 g; Sodium 165 mg; Carbohydrates 53 g; Fiber 9 g; Cholesterol 0 mg

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. Change up your workout with a few plié dumbbell squats:




Muscles worked: quads primarily, abs, calves, glutes, and hamstrings assist

Difficulty level: beginner

Step 1: Hold the end of a dumbbell with both hands. Your feet should be wider than shoulder width apart and facing outwards with your knees slightly bent. This is your starting position.

Step 2: While inhaling, slowly bend your knees until your thighs are parallel to the floor.

Step 3: Exhale while returning to the starting position. Be sure to keep your body weight in your heels and not your toes. If you do not keep your back straight, it may cause injury.

Repeat for your desired number of repetitions.


  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.


Usually, I have a question from someone inquiring about some fitness/health/nutrition-related issue that they want an answer to.  However the past few weeks have been exceptionally quiet and there’s only one reason for it: MARCH MADNESS.  So in an effort to find something that was “March Madness”-related to fitness, I did what most people do…I Googled it.  And I found the most interesting article.  It’s a healthy spin on what people do for award shows and tailgating.  It’s a March Madness Fitness Game! Instead of drinking or eating all of those extra calories while you watch the basketball games on TV, this helps you burn extra calories instead.  I’ve included the link to the article as I was not the creative genius behind it and encourage you to give it a whirl over while the "madness" is going on. Let us know how it works out for you.  The website has links with videos for the exercises as well.  Enjoy!

  • For every missed free-throw … do five tuck jumps.
  • For every swooshed three-pointer … do 15 squat pulses.
  • Whenever a player’s mom is shown on the screen … do 20 sit-ups.
  • Any time two players chest-bump … do 10 mountain climbers.
  • Every time you or someone you’re watching with mentions their high-school glory days … do five plank up-downs (up and down on both arms counts as one).
  • For every intentional, clock-stopping foul … do five double leg lifts.
  • Any time someone calls a time-out … do lateral lunges for the time-out’s duration.
  • Any time the teams are within two points of each other … do 10 jumping jacks.
  • For every blocked shot … do 10 reverse lunges (left and right is one).
  • Any time there’s a turnover … do five squat jumps.
  • Whenever someone misses a lay-up … do a wall-sit for 30 seconds.
  • For every traveling violation … do five burpees.
  • Any time a member of the school’s band is shown on the screen … do 10 lunge jumps (left and right is one).
  • For every no-look pass … do 20 crunches.
  • For each alley-oop … do 10 push-up twists.
  • Whenever there’s a game-winning buzzer-beater … do 10 speed skaters (left and right is one).

Have questions for Dominique? E-mail them to 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.


Exercise during childhood may reduce bone fractures at an older age. In a recent study, an exercise intervention of 40 minutes of daily activity was conducted for six years in children age 7-9 years. Meanwhile, the control group received 60 minutes of activity per week. Researchers registered incident fractures in all participants and followed skeletal development annually. During the time of the study there were 72 fractures in the intervention group and 143 in the control group resulting in similar fracture risks.

During the same period, researchers investigated former older male athletes and matched controls to determine how many had suffered fractures and rates of bone density loss. Within the former athletes group, bone mass density dropped only minimally compared to the control group. The combination of these results suggests that exercise during childhood reduces lifelong risk of bone fractures.




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.

Low-Carb Diet Could Increase Risk of Heart Attack and Stroke
A diet low in carbohydrates could increase the risk of heart attack and stroke over the long term, according to a study by a group of researchers. The research team, which includes academics from Harvard University, recently announced the study in The British Medical Journal.

The team examined the dietary habits of 43,396 Swedish women, aged 30 to 49, in 1991 and 1992. The participants were monitored for incidence of cardiovascular diseases for an average of about 16 years. The group analyzed 1,270 cases of cardiovascular events, categorizing them in 10 stages, according to participants' intake of carbohydrates and protein.

Results showed that the incidence rate of cardiovascular disease increased by 4 percent at each stage, as carbohydrate intake decreased and protein intake rose. In general, people who go on a low-carb diet tend to increase their intake of protein. The risk rate for the low-carb, high-protein group was up to 1.6 times higher than that of other groups.

It is believed that a low-carb diet increases the risk of cardiovascular disease because it reduces the intake of fiber, vitamins, and minerals, while increasing intake of protein, usually accompanied by cholesterol and saturated fats.

"It's notable research, because the long-term effects of low-carbohydrate weight control diets on health has received little verification", said Mitsuhiko Noda, director of the diabetes research department at the Research Institute, National Center for Global Health and Medicine.

Source: The Miami Herald