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Health-E-Living Your Wellness Newsletter

BACK TO SCHOOL EDITION The Herbert Wellness Center Staff welcomes back for another year!

Coral Gables Campus goes smoke-free as of August 1st

Community Classes: Find out how you can now register online

Win a FREE 50 minute massage! August 2013

What’s Inside... 2.........Norm’s letter to the reader 3.........UM goes smoke-free as of August 1st; What’s Trending; Building Closure; Parking 4.........Class Information and Registration Dates 5.........Free Stuff; Spotlight on Online Registration 6.........Recipe of the month; Ask a Trainer; Jumpstart Your Routine 7.........Student Section; Did You Know? Contest; Next Month

Letter to the Reader Happy New (school) Year and a warm welcome to the class of 2017! The theme of my welcome address is going to be “new.” To begin, check out the new look of the Health-E-Living newsletter. Elena Fajardo, our new Customer Service Manager and editor of Health-E-Living, spent the summer working on the new design. Our goal is to keep our members and guests informed about everything going on at the Herbert Wellness Center and to pass on fitness and wellness tips from our expert staff. The newsletter, published monthly now, features a couple new sections—be sure to check them out! Also new this semester is online registration for most of our classes. Now members and guests can register online for all community classes (including Pilates), cooking classes, CPR certification, First Aid training, meditation, and more. To learn more or to register for a class, just click here. New to the Coral Gables campus is a smoke-free environment! Kudos to the University and to Student Government for taking a very important step in what has become a national trend to eliminate smoking on college campuses. The University offers an award-winning BeSmokeFree program to anyone interested in kicking the habit. The hallway in front of multi-purpose rooms C and D may become the new hangout area. One of the many summer projects included installing a mural along the entire north wall and furniture with tables on the opposite wall. You can relax, read, charge your electronics, or just enjoy the new “view.” Very cool, if I may say so! Although not entirely new this semester, but worth mentioning, is a slash in the price of Studio Cycling passes. The cost for an entire semester is only $30 for student members and $50 for non-student members. We also offer two free classes a week—every Wednesday (12-1) and Thursday (11:15 – noon). If you haven’t done so already, take a cycling class. It’s a fun and energetic workout! And it’s a great way to get in shape for the Dolphin Cycling Challenge being held on Saturday, November 2. Yours truly is participating again this year. If you’d like to make a donation, just click here. That’s all the news for now but stay informed by reading Health-E-Living. You can also follow us on Facebook, Twitter, and Pinterest. Of course, there is the old-fashioned way—ask our staff. We are here to serve you. We like to keep it personal. Our doors our open and your feedback is welcomed. Be well and Go Canes! Norm Parsons Director


# What’s Trending



For the first time in Wellness Center history, the entire building will CLOSE for the biggest football game of the season! On September 7th the ‘Canes will take on the Florida Gators at home in Sun Life Stadium. We thank you for your continued support and understanding.

Mind and Body Fitness: There is more to fitness than well-toned muscles. Click here for more details.


App of the Month: My Fitness Pal: This app will help you keep track of calories as well as how much you’ve exercised. Wellness Center staff favorite!!


Health and Diets: Elimination Diets: More people are eliminating certain foods to “clean up” their diets. Click here for the article.

Wellness Center parking permits for the 2013 – 2014 year are now available in the Sales Office. Permits are $95 and are valid through August 15, 2014. Visit the Sales Office on the 2nd floor for more details. You must have your license plate number with you at time of purchase. Students and Coral Gables employees are not eligible to purchase a Wellness Center permit.

Beauty: Moisturizing: Your skin is the largest organ in the human body! Click here to see why women AND men should be moisturizing on a daily basis!





Coral Gables Campus Goes Smoke Free August 1st This fall students, faculty, and staff will be able to breathe freely when they return to a smoke-free campus. August 1, 2013, marks the launch of the final stage, phase three, of the smoke-free campus policy. Phase one, which limited smoking on campus to 25 outdoor designated smoking areas on campus, was put into effect in September of 2011 as a way of giving students, faculty, and staff time to adapt to the new policy. During the fall of 2012, phase two of the smoking policy reduced the designated smoking areas to 12 outdoor locations around campus. Designated smoking areas will no longer be available on campus after August 1. The smoke-free policy is one of many efforts to create a healthy living and working environment for the UM community. Countless research studies have demonstrated indisputable evidence of the harmful effects of tobacco on the health of smokers, as well as non-smokers exposed to secondhand tobacco smoke. Tobacco use is the single most preventable cause of disease and death in the United States, with over 400,000 people dying prematurely each year from smoking or exposure to second hand smoke. According to the


Centers for Disease Control and Prevention, over 8 million Americans are currently living with a serious smoking-related illness. Still, approximately 20% of U.S. adults smoke cigarettes. The smoke free campus policy began as a collaborative student-led initiative spearheaded by the Student Government, Graduate Student Association, and Student Bar Association. A survey of 2,186 students conducted in 2011 found that 63 percent of surveyed students agree or strongly agree with having a smoke-free campus environment. The Coral Gables campus joins the Miller School of Medicine campus, which has been smoke-free since March 2010. More information about the smoke-free campus policy, as well as health information and smoking cessation resources, are available at The University of Miami’s national awardwinning Be Smoke Free (BSF) smoking cessation program is a free service provided to students, faculty, and staff in need of assistance. To learn more or enroll in the BSF program, visit or call Virginia Perez at (305) 243-7606.

CLASS INFO & REGISTRATION DATES COMMUNITY CLASSES The Herbert Wellness Center has something for everyone! You don’t have to be a member to take advantage of the many programs we have to offer. From Martial Arts to swim classes, you are bound to find something you enjoy. Click here for a list of all available Community Classes. Registration dates: Tuesday 9/3 – Friday 9/13. Pilates registration: Monday 8/26 – Friday 8/ 30. The following classes have limited space and are available for online registration. You must pay at time of registration. If you wish to cancel, you must do so at least 24 hours in advance. No refunds will be given for cancellation within 24 hours.


Cooking Classes

Get unlimited access to Studio Cycling and Yoga classes with a semester pass! Passes will go on sale beginning Monday August 19 for both Studio Cycling and Yoga. Classes will begin on August 24th and run through December 14th. Prices are listed below:

Perfect for date nights or just a fun night out with friends! All classes run from 6:30 – 8:30 p.m. Checkout the upcoming classes below: Wednesday 9/9..............Pizza, Pizza! Monday 9/30..................Take Out Makeovers Made Lighter

Studio Cycling Yoga Student Member $30 $60 Non-Student Member $50 $96

Want to plan a private cooking class for your next event? Contact Elena Fajardo for details.

CPR and First Aid Classes

Not sure if you are ready to commit to a full semester? Pay for a one-time pass and come back to the Sales Office within 7 days to credit that pass towards the purchase of a full semester pass!

We offer basic CPR, AED and First Aid training as well as a more advanced CPR for Health Care Providers. Class dates listed below: Tuesday 9/10....Heartsaver CPR with AED 5:00 – 7:30 p.m.

Monday 9/16....Basic Life Support for Healthcare Providers 3:30 – 7:30 p.m.


FREE STUFF!! Cycle 101 Want to try a studio cycling class but you don’t know where to start? Now you can try a FREE afternoon beginner class! You must be an active Wellness Center member or a paying guest in order to participate. Classes are every Wednesday from 12:00 – 1:00 p.m. and Thursday from 11:15 – 12:00 p.m. Community Classes Limited time offer! From September 7 – September 13 members and non-members may participate in a community class of their choice. ONLY 1 class per person, space available. You may try out all community classes except Pilates, Cooking, and CPR. Weightlifting 101 FREE introductory weightlifting class for both men and women! Beginning this Fall 2013 semester, classes will be held weekly in the fitness lab. Check out our Facebook and Twitter for time and date announcements. Meditation Classes There is more to fitness than cardio and weightlifting. Take advantage of a free meditation class to work on your overall mental health as well. Registration for this class is required. Contact the Sales Office for details (305-2845433) or register online.

SPOTLIGHT Online registration is now available! Now you can register for most of our classes from the comfort of your own home. Before you can register online there are a few things you need to do to prepare: If you are a current member or have taken a class before: 1. Call the Sales Office to make sure they have your birthdate on file. Phone: 305-284-5433. 2. Ask the Sales Assistant to send you your online credentials. 3. Log on to our website: and click on the “Online Services” link at the top of the page. 4. Click on the link to log into your online account. 5. Enter your online credentials in the fields provided. 6. Browse course selection, choose your class, and pay. If you are new to our facility and have never taken a class before: 1. Log on to our website: and click on the “Online Services” link at the top of the page. 2. Click on “Sign Up as Guest” and create your online profile. 3. Browse course selection, choose your class, and pay.



TIPS FOR A HEALTHIER Spicy Beef-Noodle Bowl:

With only seven ingredients and a start-to-finish cooking time of 20 minutes, this dish is perfect for hectic “back to school” nights. It is packed with taste, as well as protein to fill your family up, yet only has 315 calories per serving!


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 currently exercise to lose weight but I am having trouble staying motivated. What are some of the other benefits of exercising?

1 pound boneless beef sirloin steak, cut in thin strips 1 tablespoon cooking oil 2 14 ounce cans of reduced sodium beef broth 1/3 cup bottled peanut sauce 1 1/2 cups medium egg noodles (3 oz.) 2 cups broccoli florets 1/4 cup bias-sliced green onions (optional)

A: Research has confirmed that any amount of exercise, at any age, is beneficial. In general, the more you do, the greater the benefits. Not only does regular exercise aid in weight loss but it has many other benefits including reducing your risk for several chronic diseases and conditions. Regular exercise decreases the risk for heart disease, stroke, osteoporosis and type ll diabetes, just to name a few. There are also psychological benefits to exercise. While exercising, your body releases chemicals called endorphins that can improve your mood and the way you feel about yourself. The release of serotonin can also lead to improved mental clarity. As a result, being more active and exercising can lead to a much more productive work day. A workout after a particularly challenging day can reduce anxiety for several hours after completion.


1. In Dutch oven brown beef strips in hot oil over medium-high heat. Add beef broth and peanut sauce; bring to boiling. 2. Stir in noodles; reduce heat. Simmer, uncovered, 4 minutes, stirring occasionally to separate noodles. Add broccoli; return to boiling. Reduce heat. Simmer, uncovered, for 3 to 4 minutes more or just until noodles are tender, stirring occasionally. 3. Divide beef and noodle mixture among four bowls. If desired, sprinkle servings with green onions. Serves 4. Source & nutritional information here.

If these facts aren’t enough to motivate you it may help to bring a friend with you next time you exercise. Exercise is always more fun when there’s someone to do it with. People who have exercise partners stay with their programs and reach their goals more often than those who do it alone.

finished product!!

Source: WebMD

JUMPSTART YOUR ROUTINE Bored of the same routine? Switch it up with these exercise ball pull ins. Click on the pictures to see this workout in action! Step 1: Lay on the floor in a push-up position with your extended arms shoulder-width apart and your shins on an exercise ball. This is your starting position. Step 2: While keeping your back & arms straight, exhale and pull your knees in towards your chest until the ball rolls to the tops of your shoes. Squeeze your abs and hold the position for a second. Step 3: Slowly straighten your legs back to the starting position and repeat.


STUDENT SECTION Intramural Registration Sports League Flag Football

Deadline 9/3

Captains Meeting

Deposit $40

Free Agent Meeting

9/5 @ 5:30 p.m. 9/3 @ 5:00 p.m.

Special Event Registration Sport Fantasy Football

Deadline 8/28

Cost Free

Captains Meeting


Live Online Auction Drafts 9/3 @ 7 & 9:30 p.m.


Time to Tailgate! Hey UM Students! Purchase your 2013 Football Season parking permit at the Wellness Center Sales Office starting on August 20th. The cost is $60 and you must bring your Cane card with you at the time of purchase. Limit 1 per student.

House Party Don’t miss out on the biggest party of the semester! Come get “CRAY” at your Wellness Center. Free pizza, inflatables, and live music. The first 1,000 students to stop by the Student Government table will recieve free earbuds! Hope to see you there!

Club Sports Expo New to campus and want to learn how to get involved? Check out the 40+ club sports open to students. Members will be on hand to answer your questions. There will be free giveaways! August 29th from 7 p.m. - 9 p.m. at the Wellness Center.


DID YOU KNOW? This section of Health-E-News is typically reserved for new exercise related research findings. However, this week we will deviate from this topic to share a YouTube video which targets healthy eating and its effect on disease. In this video, Dr. Terry Wahls discusses how she practically reversed her multiple sclerosis by changing her diet. She researched exactly what human cells and mitochondria need to thrive and changed her diet accordingly. Interestingly, she did not do anything absurd, but rather just adapted her diet to match the lifestyle of hunters and gatherers; the same lifestyle our physiology is based upon. Click the picture below to watch the video.



Do you have a health or fitness related question you’ve always wondered about? Now is your chance to ask! Send us an e-mail at with your question. The question that gets picked will be featured in next month’s newsletter. In addition, the winner will recieve a FREE 50-minute massage! Woohoo!

IN NEXT MONTH’S ISSUE • Theme of the month: National Childhood Obesity Awareness Month • Tackle the obesity epidemic • Health and Fitness Do’s and Don’t’s • Spotlight on one of your Wellness Center member’s success stories • August contest winner


Health-E-Living August 2013  

The Herbert Wellness Center provides a monthly newsletter to inform our patrons and community members about the upcoming events, classes, an...

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