Thank you to everyone who participated in this year's Corporate Run - it was another great year!
 
  What's Happening?
   
 

Dear Health-E-Living Subscriber,

It seems like just yesterday I was writing a ‘welcome’ note for our first newsletter of the year. Now I’m writing the last note of what has truly been an outstanding year! Your Herbert Wellness Center has enjoyed another great year – participation and programs increased over the past year and the 17 year old center still looks great!

We said good-bye to more than 50 student employees at last week’s Jack Kelsey awards luncheon. We are very appreciative of their hard work and wish them the best as they take their place in the ‘real’ world.  One of the true joys of working at a university, especially at the Wellness Center, is watching the students grow and develop during their time with us.  Our future is in (their) good hands.

We are also saying adios to our Customer Service Manager Marni Dow who started with us in 2003 as a young junior student official – and in her words one of  the “worst we have  ever had.” (I’m not sure I would agree.)  Regardless of her prowess as an official, her leadership as an integral part of our administrative team has been invaluable.  Her guidance, forethought and attention to detail enabled us to develop the sales office into a very efficient part of our department.  We will miss her immensely as she leaves to join her husband, Phil,  in his new career opportunity in Las Vegas.  THANK YOU MARNI!

I am very pleased to inform you that Elena Fajardo, a UM graduate and Al Rose’s assistant for the past two years, will be ‘crossing the bridge’ to take over for Marni.  We are so thankful to have a person of Elena’s ability move into that position – and be the new editor of this newsletter.

And speaking of moving, Al recruited one of his past stellar student supervisors, David Furones, to replace Elena. The musical chairs are over and we are ready to charge into the summer and next fall.  Welcome aboard David!

The ‘character’ of the Wellness Center is about to change with the students leaving and the Mini Canes campers on the horizon. It will be great to see the future ‘Canes enjoying our facility. And in the blink of an eye, summer will be over and we will welcome another class of ‘Canes!

On behalf of the entire wellness staff, have a safe and relaxing summer!

Norm Parsons
Director

Summer Schedules
The group exercise, studio cycling, and yoga summer schedules have begun and will continue through August 23.  Current studio cycling and yoga passes will be accepted until Monday, May 13.  Click here to view the summer class schedules.

Community Classes
Registration for the first summer session of Community Classes has begun and runs through Friday, May 17.  Classes start on Saturday, May 11.  Registration is on a first-come, first-served basis.  If there is space in the class, you may try the first scheduled class for free! 
Click here for schedules and pricing.

We are also proud to announce we are now offering online registration for Community Classes! In order to utilize the online registration system you must have an email in our database so we can send you your online credentials. To request your online credentials please send an email to wellnesscenter@miami.edu with your name and date of birth. Once you have received your online credentials you can register here. If you have any questions about the online registration process please call the Sales Office at 305-284-5433.

Student Summer Membership Now Available
Student summer membership is now available for pre-sale. Sign up before May 10 and receive FREE towel service. All student 'Cane cards will be turned off on Monday, May 13. Only students enrolled in summer classes can have the Wellness Center fee added to their student account. The cost of a full summer membership is $130. Pre-sale applications are available at a table near the front desk or visit the Sales Office on the second floor. Starting Monday, May 13 student membership will also be available for $10/week but will not include the FREE towel service. For further information call 305-284-5433 or visit the Sales Office on the second floor.

Pilates Registration
Registration for the summer session of Pilates has begun and will continue through Friday, May 10. Classes begin on Monday, May 13. 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.

Summer Studio Cycling and Yoga  
Studio cycling and yoga semester passes for summer 2013 are currently available in the Sales Office. Passes are available for yoga, studio cycling, and the combined pass.  To sign up visit the Sales Office, Monday through Friday, 7:30 a.m. - 8 p.m. Click here to view the summer class schedules.

New Reduced Rates for Studio Cycling Passes
Due to the popularity of our Studio Cycling program we are now offering discounted pricing on our cycling passes. Semester passes, which allow you to enjoy an unlimited number of studio cycling classes throughout the summer session, are now available for $30 for student members and $50 for non-student members. We are also adding two FREE beginner level classes into the schedule each week - Tuesday and Thursday from 11:15 a.m. - 12 p.m.

Free Studio Cycling  
Come check out our state-of-the-art cycling studio! For one week we will offer several studio cycling classes for free.  If you are trying studio cycling for the first time, please arrive 15 minutes early for assistance with proper bike setup and bring water and a towel. Current card-holders will be given priority if we run out of space.  The following classes will not require the purchase of a one-time pass or card:

  •  Saturday, May 11: 11 - 12 p.m.
  •  Monday, May 13: 12 - 1 p.m. (video)
  •  Tuesday, May 14: 6 - 7 p.m. (video)
  •  Wednesday, May 15: 7 - 8 a.m.(video)

We are also offering 2 free, beginner classes on Tuesday and Thursday at 11:15am all semester!   All new riders are encouraged to attend.  Please arrive early for set-up assistance.       

Free Yoga
For one week only we will be offering 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.  Yoga mats are available for purchase at the Wellness Center Pro Shop for $15:

  • Saturday, May 11: 9 - 10:20 a.m.
  • Monday, May 13: 6 - 7:20 p.m.
  • Tuesday, May 14: 12:30 - 1:50 p.m.
  • Wednesday, May 15: 6 - 7:20 p.m.

Reduced Summer Hours of Operation
The Herbert Wellness Center will operate a slightly reduced summer schedule starting on Saturday, May 11.

  • Weekdays: 6 a.m. - 10 p.m.
  • Weekends: 8 a.m. - 8 p.m.

Parking Passes Prorated on Monday, May 13
Wellness Center parking passes, valid through August 15, will be prorated to $23 on Monday, May 13. The parking lot in front of the Wellness Center is monitored from 8 a.m. - 4 p.m. Monday - Friday and requires the use of a parking permit during those times. Please be sure to have your license plate number with you at the time of purchase. To purchase your pass visit the Sales Office on the second floor. If you have questions about parking passes please feel free to contact us 305-284-5433. IMPORTANT: Students and Coral Gables employees are not eligible to purchase a wellness permit.

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).

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, May 21, 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:

  • May 9 - 11: UM Commencement Ceremonies (Expect traffic to be especially heavy on Friday, May 10)
  • May 18-19: Coral Gables Home Show
  • May 23 - 24: High School Graduation Ceremonies (Please plan for high traffic volumes during these days)
  • May 31: High School Graduation Ceremonies (Please plan for high traffic volumes during these days)

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: Chickpea Burgers with Tahini Sauce
Rather than a heavy, fried falafel here's an updated version of this pocket sandwich: a light chickpea patty served in a whole-wheat pita with a flavorful but light tahini sauce.

   
 

Ingredients:

  • 1 19-ounce can chickpeas, drained and rinsed
  • 4 scallions, trimmed and sliced
  • 2 eggs
  • 2 tablespoons all-purpose flour
  • 1 tablespoon chopped fresh oregano
  • 1/2 teaspoon ground cumin
  • 1/4 teaspoon salt
  • 2 tablespoons extra virgin olive oil
  • 2 6-1/2 inch whole-wheat pitas, halved and warmed, if desired
  • 1/2 cup low-fat plain yogurt
  • 2 tablespoons tahini (see ingredient note)
  • 1 tablespoon lemon juice
  • 1/3 cup chopped flat-leaf parsley
  • 1/4 teaspoon salt

 

   
 

To prepare burgers: Place chickpeas, scallions, eggs, flour, oregano, cumin, and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. (The mixture will be moist.) Form into 4 patties. Heat oil in a large nonstick skillet over medium-high heat. Add patties and cook until golden and beginning to crisp, 4 to 5 minutes. Carefully flip and cook until golden brown, 2 to 4 minutes more.

To prepare sauce and serve: combine yogurt, tahini, lemon juice, parsley and 1/4 teaspoon salt in a medium bowl. Divide the patties among the pitas and serve with the sauce.

Make Ahead Tip: Cover and refrigerate the uncooked burger mixture and tahini sauce for up to 2 days.

Ingredient Note: Tahini is a smooth, thick paste made from ground sesame seeds and is commonly used in Middle Eastern foods. Look for it in the Middle Eastern section or near other nut butters in large supermarkets.

Yields 4 servings.

Per serving: Calories 399; Fat 15 g (Saturated Fat 3 g); Protein 15 g; Sodium 743 mg; Carbohydrates 55 g; Fiber 9 g; Cholesterol 55 mg

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 flutter kicks:

 
 
 
 

 

 

Muscles worked: glutes primarily, hamstrings assist

Difficulty level: beginner

Step 1: Lie facedown on a flat bench so that your hips hang off the edge. Keep your legs in a straight line with the bench. Your arms should be holding the front edge of the bench or hugging around it. This is your starting position.

Step 2: Breathing normally, lift your right leg higher than your left, then your left leg higher than your right.

Continue alternating this controlled movement until you have completed the 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.
 
 

.

Q: I recently took my first Studio Cycling class at the Herbert Wellness Center and I must say I loved my “Club Norm” experience.  The instructor, music, and videos were very motivating and really took me out of the rut of my regular routine.  I went into the Fitness Room to use the spin bikes since I had time to workout in between my classes and I couldn’t remember how to set-up my bike.  I had the instructor help me when I took the Studio Cycling class but I wasn’t paying as much attention as I should have since I wasn’t sure how much I would like it.  Now I’m hooked and need help.  Please help me!

A: Well I’m glad you’ve expanded your exercise arsenal to include studio cycling.  It is quite an exciting workout especially in “Club Norm.”   Between the black lights, video, and strobe lights you can never say that it’s a boring workout.  It is very important that you set yourself up on your spin bike correctly.  If you don’t, you run the risk of hurting your joints, specifically your knees, and that could keep you from spinning for a while.  Spin bikes are designed to fit all shapes and sizes and setting it up correctly allows you to have a custom fit for maximum comfort.  Here’s the correct order of how to set-up your bike and what each adjustment is for:

  1.  Foot position: If you are not using cleats, make sure the ball of your foot is over the center of the pedal.  This is the widest part of your foot and the most comfortable position for your foot to be in the saddle. 
  2. Seat height: Once you’ve got your feet set correctly on the pedals, position one foot in the down-stroke position.  This is when your foot is at the bottom of the revolution.  There should be a slight bend (about 25-35 degrees) in your knee.
  3. Fore and aft: A studio cycling seat is different than a regular exercise bike as it allows you to adjust the seat forward and backward.  This allows you to position the seat so that your knee falls directly over your toes.  After making the first two adjustments, this step is next in ensuring the least amount of stress on your knees.  You want to position the pedals as if both are on level ground.  This means each pedal will be in the halfway position of the revolution.  Using the foot closest to the handlebars as your point of reference, look down at your shoe.  Draw an imaginary line from the front of that knee to the ball of your foot.  If that line falls in the center of the pedal (which is where the ball of your foot should be), you are properly aligned.  Adjust the seat forward or backward to get it in the correct position if needed.
  4. Handlebars:  The handlebars should be at a height where you do not feel strain in your neck or back.

I hope this helps you in continuing your cycling workout.  If you have any other questions, feel free to ask one of our helpful Fitness Room staff for assistance.

 
 

Have questions for Dominique? 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.

 
   

Excess alcohol consumption is not good for your health. It leads to high blood pressure, liver damage, and even brain damage. However, recent evidence shows that aerobic exercise may prevent and can even reverse brain damage in heavy drinkers. Researchers from the University of Colorado found that in heavy drinkers that perform a lot of aerobic activity, there is a weak relationship between alcohol consumption and white matter in the brain. This was not true for heavy drinkers that do not exercise. In those individuals, white matter was compromised. White brain matter is responsible for transmitting communication among various parts of the brain. Decreased white matter function may lead to altered perception, judgment, and decision making.

 
 

 

 

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.

Would You Like Two Hours of Exercise With That?
You walk into a fast food restaurant and examine the menu. You could get a salad with grilled chicken and dressing on the side. Or you could get a double cheeseburger.

Seeing the calories listed next to each item isn't likely to affect your decision, according to a new study being presented at the Experimental Biology 2013 meeting this week. But seeing the amount of time it would take you to work those calories off at the gym just might.

The study:

Researchers at Texas Christian University asked 300 men and women aged 18 to 30 years to purchase food from one of three fast food menus. All of the menus contained the same options, including burgers, chicken tenders, salad, French fries, and desserts. One group's menu had no labels of any kind. The second group's menu was labeled with the total calories in each item. The third group's menu was labeled with the number of minutes of brisk walking it would take someone to burn off the calories in the meal.

The results:

People who ordered off the activity-labeled menu ordered 139 fewer calories and consumed 97 fewer calories on average than those who ordered off the menu without labels. There was no significant difference in the number of calories ordered or consumed between the group that ordered off the calorie-labeled menu and the group that saw no labels. There was also no significant difference between the group that ordered off the activity-labeled menu and the group that ordered off the calorie-labeled menu.

Conclusions:

If consumers are aware of the number of minutes they'd have to exercise to work off the calories they are eating, they are more likely to order lower-calorie options. Although the difference in the study results was small, "a 100-calorie reduction on a daily basis could lead to some weight loss over the long term," senior researcher Meena Shah said in an e-mail. Shah mentored the study, conducted by graduate student Ashlei James. Shah stresses that the results of this study need to be verified by other studies with a more diverse group of participants before policy recommendations can be made about restaurant menu labeling.

Takeaway

Do your research before ordering. "Readers should become aware of the amount of exercise it would take to burn the food calories consumed and make appropriate food choices," Shah said. "It would not be feasible for most people to exercise for one to two hours a day in order to burn the calories from a very high-calorie food item."

Source: CNN