In memory of Herbert Wellness Center member and friend

 
Lloyd Burrows, 1955 - 2013.
 
  What's Happening?
   
 

A Celebration of Life for Lloyd Burrows
This past month the Herbert Wellness Center family said good-bye to a long-time member and friend, Lloyd Burrows. Lloyd joined the Herbert Wellness Center when it opened in January 1996 and could be seen at the facility on a daily basis. The Herbert Wellness Center will host a celebration of his life on Tuesday, June 11 at 7:00 p.m. Click here for more information on Lloyd's life and to donate to the educational trust for his 5 year old son, Logan.

Well 'Canes Yoga Wednesdays
The UM Department of Human Resources and your UM Wellness Centers are offering free yoga classes to all UM faculty, staff, and students. If you would like to participate, classes are held on the following dates and times at various campuses:

  • June 12, 7:30 a.m. - 8:30 a.m. Miller School of Medicine- Schoninger Research Quadrangle
  • June 19, 8:00 a.m. - 9:00 a.m. Coral Gables Campus - University Foote Green
  • June 26, 8:00 a.m. - 9:00 a.m. RSMAS Campus - on the beach

Community Classes
Registration for the second summer session of Community Classes begins on Monday, June 24 and runs through Friday, July 5.  Classes start on Saturday, June 29.  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 Available
Students, plan to use the Herbert Wellness Center over the summer? Summer membership is currently available. Only students enrolled in summer classes can have the Wellness Center fee added to their student account. The cost of membership is $10 per week and may be purchased in the Sales Office on the second floor. For further information call 305-284-5433.

Pilates Registration
Registration for the second summer session of Pilates begins on Monday, June 24 and runs through Friday, June 28. Classes begin on Monday, July 1. 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 summer, you can still take advantage of these two great fitness programs at the Herbert Wellness Center. Summer semester passes for these programs will be prorated on Tuesday, June 25. Yoga will be prorated to $30 for student members and $42 for non-student members. Studio cycling will be prorated to $22 for student members and $37 for non-student members. Summer passes allow unlimited access to scheduled classes through August 23. 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).

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
Friday, June 14, 8:00 p.m. - 9:30 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:

  • June 5 - 7: 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: Grilled Halibut and Fresh Mango Salsa
We guarantee that after tasting one bite of this summery dish, you'll want to head right back to the kitchen and make another batch of the tropical salsa. Tangy and fruity with eye-popping color, the mango salsa is fantastic with this halibut, but try it on other types of fish too.

   
 

Ingredients:

  • 2 cups plum tomatoes, seeded and diced
  • 1 1/2 cups diced peeled ripe mango
  • 1/2 cup diced onion
  • 1/2 cup chopped fresh cilantro
  • 2 tablespoons fresh lime juice
  • 1 tablespoon cider vinegar
  • 1 teaspoon sugar
  • 1 teaspoon salt, divided
  • 1 teaspoon black pepper, divided
  • 2 cloves garlic, minced
  • 4 (6-ounce) halibut fillets
  • 1 tablespoon olive oil

 

   
 

Prepare grill.

To prepare the mango salsa, combine first 7 ingredients. Stir in 1/2 teaspoon salt, 1/2 teaspoon pepper, and garlic. Set aside.

Rub halibut with oil; sprinkle with 1/2 teaspoon salt and 1/2 teaspoon pepper. Place fish on grill rack; grill 3 minutes on each side or until fish flakes easily when tested with a fork. Serve with mango salsa.

Yield: 4 servings (serving size: 1 fillet and 3/4 cup salsa)

Per serving: Calories 295; Fat 7.8 g (Saturated Fat 1.1 g); Protein 37 g; Sodium 687 mg; Carbohydrates 19.5 g; Fiber 2.8 g; Cholesterol 54 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 Romanian deadlifts:

 
 
 
 

 

 

Muscles worked: primarily hamstrings, calves, glutes, and lower back assist.

Difficulty level: Intermediate

Step 1: Hold a barbell with your palms facing your thighs. Bend your knees slightly and keep your back straight. Squat down, keeping your shins vertical and your hips back.

Step 2: Exhale and push up using your hips to return to a standing position.

Step 3: Once you are in the standing position, inhale, and repeat step 1. The barbell should be about 3 inches below your knees. Remember to keep your chest up!

Continue steps 1 - 3 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.
 
 

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Q: I come to the Herbert Wellness Center often (LOVE IT!) and wondered if you had any recommendations for me.  I often see people using the medicine balls doing crunches or throwing it against the wall…and that’s about it.  It seems like a pretty inexpensive investment however I’m not sure how versatile it could be for my at-home workouts.  What else can you do with medicine balls?

A: Thanks for coming to the Herbert Wellness Center!  We always like to hear that people enjoy using the facility. Medicine balls, AKA med balls, are a relatively inexpensive piece of equipment that you can purchase to add to your at-home fitness inventory.  They come in different text, bounce, handles, and weights depending on what type of exercises you will be doing.  If you want to keep it simple, just stick to one that’s a rubber ball.  In addition to doing ab exercises or tosses, the med balls can be used for a total body workout.  If you’re not able to come up with anything, try these exercises at home or the next time you’re in the Herbert Wellness Center.

  • Med ball wall chest throws x 10
  • Med ball wall overhead throws x 10
  • Med ball lateral wall throws x 10/side
  • Overhead med ball squats x 10
  • Med ball single leg Romanian deadlifts x 10/side
  • Med ball lateral lunges x 10/side
 
 

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.

 
   

Often when we are new to exercise or sometimes over-do-it, we may not feel soreness until 24-48 hours after the activity. This is known as delayed onset muscle soreness or DOMS. Symptoms of DOMS can range from muscle tenderness to severe debilitating pain. DOMS occurs when excessive eccentric muscle contractions induce micro-injury to the muscle cell. This results in muscle damage and inflammation. The inflammation is often what signals ‘pain’; therefore, limiting activity and providing an environment for repair. A number of treatment strategies have been introduced to help alleviate the severity of DOMS including nonsteroidal anti-inflammatory drugs, and cryotherapy. Believe it or not, some consider exercise the most effective means of alleviating pain during DOMS, however the analgesic effect is also temporary.

 
 

 

 

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.

Probing the Mysteries of Probiotics
In the human body, microbes outnumber human cells 10 to 1.

That sounds icky, but the news isn't all bad: Bacteria can help us and may have even more potential than we currently know.

Sarkis Mazmanian, a biologist at the California Institute of Technology, received a MacArthur Foundation "genius grant" to study good vs. bad bacteria in the gut. He and colleagues have postulated that this bacteria can train the immune system to distinguish between "foreign" microbes and the ones that originate in the body.

Our symbiotic relationship with bacteria may help prevent and treat autoimmune diseases such as multiple sclerosis and Alzheimer's, they say. By studying this microbiome of gut bacteria, Mazmanian is laying a knowledge foundation for potential new therapies to treat many human diseases.

To read the rest of this CNN article, please click here.