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  What's Happening?
   
 

Building Closures
The Herbert Wellness Center will be closed July 4. Summer hours will resume on Friday July 5. Enjoy the holiday!

The outdoor tennis courts will be closed for resurfacing for the remainder of the summer. Why not try out a game of racquetball instead? The indoor racquetball courts are open and available for reservations. Call the Pro Shop at 305-284-3261 to reserve a court.

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:

  • July 10, 7:30 a.m. - 8:30 a.m. Miller School of Medicine- Schoninger Research Quadrangle
  • July 17, 8:00 a.m. - 9:00 a.m. Coral Gables Campus - University Foote Green
  • July 24, 8:00 a.m. - 9:00 a.m. RSMAS Campus - on the beach

Community Classes
Registration for the second summer session of Community Classes is still open! Last day to register is July 5. Limited spots are still available. 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.

Too busy to get to the Sales Office to register for a class? That is no longer an excuse! Online registration is now available for all Community Classes and Pilates. Before you can register, you must have an e-mail address in our database so we can send you online credentials. Please e-mail wellnesscenter@miami.edu with your name and date of birth to request your credentials. 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.

Want Unlimited Access to Studio Cycling and Yoga for the Rest of the Summer?
Visit the Sales Office today to purchase your card! Classes run through August 23. Prices listed below:

  • Student Members: Yoga $30, Studio Cycling $22
  • Non-student Members: Yoga $43, Studio Cycling $37

The Sales Office is open Monday - Friday from 7:30 a.m. - 8:00 p.m.

The Herbert Wellness Center Joins the Eco-Friendly Digital Revolution
The Sales Office has almost completely moved toward e-mail renewal notifications. If you haven't already signed up for this service, what are you waiting for?! Save a tree and sign up for e-mail notifications. Update your record with the Sales Office by stopping in or calling 305-284-LIFE(5433).

   
 

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

  • July 9 - July 20: Premios Juventud load-in and load-out.
  • July 18 - Premios Juventud event. Please plan for high traffic volumes this day.

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: Madeover Mac and Cheese
Eating a healthy diet doesn't mean you have to deprive yourself of your favorite foods. Enjoying something you love that's not so great for you on occasion is totally OK. Another great way to enjoy the foods you love without sacrificing your waistline is by re-working recipes so you still get the flavors you love without all the guilt. Try this slimmed down comfort classic mac and cheese recipe:

   
 

Ingredients:

  • 4 cups uncooked medium elbow macaroni
  • 3 tablespoons all-purpose flour
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 1/4 cups fat-free milk
  • 1/4 cup (2 ounces) 1/3-less-fat cream cheese, softened
  • 2 teaspoons Dijon mustard
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon minced garlic
  • 1 1/4 cups (5 ounces) shredded reduced-fat cheddar cheese

 

   
 
  Cook pasta according to package directions, omitting salt and fat. Drain and set aside. While pasta cooks, place flour, salt, and pepper in a large saucepan. Add milk, stirring with a whisk until well blended. Drop cream cheese by teaspoonfuls into milk mixture; bring to a boil over medium-high heat, stirring constantly. Reduce heat; simmer 2 minutes or until thick and cream cheese melts, stirring occasionally. Stir in mustard, Worcestershire, and garlic; simmer 1 minute. Remove from heat. Add cheddar cheese, stirring until cheese melts. Combine pasta and cheese sauce in a large bowl; toss well.

Yields 6 (1 1/2 cups) servings.

   
   

 

Before

After

Calories

688

252

Fat

47g

8g

Saturated Fat

29g

5g

Sodium

1,200mg

536mg

 
   
 

Per serving: 252 calories; 8.2g fat (5.1g sat, 0.1g mono, 0.3g poly); 14.5g protein; 30.9g carbohydrates; 1.1g fiber; 27mg cholesterol; 536mg sodium.

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 Romanian deadlifts:

 
 
Step 1
Step 2

Standing Low-Pulley Deltoid Raise

 
 

 

 

Muscles worked: shoulders primarily, forearms additionally

Step 1: Stand beside the cable machine with the pulley at the bottom and grab the single handle attachment with the hand farthest away from it. Using the hand closest to to the machine, grab the rail for stabilization and balance. Keep your back straight and feet shoulder-width apart. This is your starting position.

Step 2: Exhale as you move the handle across your body until it is level with your shoulder. Hold the contraction for a second, then inhale as you return your arm to the starting position.

Repeat for the desired number of repetitions. Switch arms and repeat the same number of reps on the other side.

 

  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 new to this whole exercise thing and I’m confused.  I don’t know if I should just stick to cardio, or combine that with weight lifting. What is the best thing to do?

A:  Welcome to a brand new world and a brand new you!!  As a newbie to exercise, I can understand the confusion surrounding health and fitness topics because every week it seems like there is something new that conflicts with the previous week.  Which sources can you trust to give you correct information? First things first: doing something is always better than doing nothing.  Obviously as your fitness level progresses, your “something” will need more structure and direction.  Contrary to popular belief, you should not choose to “burn fat” before you “tone up.”  This is an old fitness myth that unfortunately still influences fitness choices today.  Yes, in order to burn calories (don’t think in terms of fat) you need to do cardiovascular activity but you also expend calories by resistance training. More importantly, the more muscle mass you have, the more calories your body will expend.  It takes more energy for your body to try to maintain that mass than it does fat.  The purpose of fat in the body is to "store and protect".  When you think about it, that does not really require a lot of energy at all. When combined with at least 30 minutes of cardio, resistance training can be extremely beneficial to your overall health and wellness. Still not sure where to begin? Speak with a Herbert Wellness Center fitness room staff member and find out about our "Ibis Express" circuit or pick up a workout card at the fitness room desk.

  I hope this helps you out and you continue to enjoy your new fit life!

 
 

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.

 
   

The American College of Sports Medicine (ACSM) recently updated their physical activity guidelines for weight loss and maintenance. In a 2001 position paper, the ACSM recommended a minimum of 150 minutes per week (roughly 30 minutes per day 5 times per week) of moderate-intensity physical activity for adults to improve health. Moderate-intensity activity is considered walking about 3.5-4.0 mph. Although this volume of activity is high enough to achieve moderate health benefits, it is not likely to create a large caloric expenditure for significant weight loss.  At this pace the average person burns about .03 calories per pound per minute. So, over the course of 30 minutes, a 150 lb. person would burn 135 calories or 675 calories per week.  The updated guidelines suggest that greater amounts of weekly physical activity - in the order of 250 minutes or more per week - have been associated with "significant" weight loss. These recommendations would result in about 1125 calories for the same 150 lb. person. 

Also, it's important to note that as exercise intensity increases so does the amount of calories burned per minute. It is important for individuals to increase their workload as their fitness level improves. It results in a greater overall energy expenditure and allows someone to workout for less time with the same energy expenditure. 

 

 
 

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.

Living By The Ocean Is Good For Your Health, Experts Say

WASHINGTON — The age-old wisdom that being near the seaside is good for your health may be true, studies suggest.

People often focus on the threats the ocean poses to human health, whether it's storms and floods, harmful algal blooms or pollution. But research shows that spending time by the ocean has many positive effects on health and well-being, epidemiologist Lora Fleming of the University of Exeter in England, said on Wednesday June 26 at a science policy conference of the American Geophysical Union.

The notion that being near a beach makes one feel healthy is not new, of course. Doctors were prescribing trips to the shore or visits to "bathing hospitals" — special clinics that offered seawater bath treatments — as early as the 18th century. But only recently have scientists begun studying the ocean's health benefits experimentally, Fleming said.

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