November Members of the Month: Chris and Tracy Green

Chris and Tracy Green met at a running store where Tracy was working at the time.  Their common passion for running brought them together from the beginning. Chris has competed in the Louisville Ironman four consecutive years including a sub-12 hour finish.  Tracy is a nine-time Boston qualifying marathoner, including a 3:10 personal best. 

Sometimes people recognize Tracy from TV, as she is the spokesperson for Oldham County Schools and handles all the communications and development efforts for the state’s 8^th largest district.  Tracy is also currently a member of the New Balance Louisville racing team- a sponsorship through the New Balance Louisville store.  She is also the team manager, handling recruitment, gear and team events.  She writes a monthly column for the Running Journal, a monthly magazine targeting the southeastern United States.  In this journal, she wrote a column about Milestone. This can be found at: http://tracefh.wordpress.com, Chris’s professional background is in Sales for an equipment company. He manages a territory that spans across Kentucky so he travels a good amount during the week.

 

Chris first joined Milestone as a member back in 2009.  He enjoyed Milestone for several years, but unfortunately changes in his job schedule made it increasingly harder to attend.  In the earlier stage of their relationship, Chris and Tracy tried exercising together at a small “treadmills and free weights” type gym in town but it really didn’t offer what they needed to stay in top shape.  Both Chris and Tracy were in a bit of a rut.

Chris and Tracy joined Milestone in early 2014, soon after becoming engaged.  Chris held Milestone in high regard from his membership a few years ago, and Tracy had enjoyed the club as a visitor a few times, so they both agreed it was the perfect place to get “wedding ready”.  The engagement – and wedding! – were great motivators to get back in shape.  In particular, Chris was looking to start back with spinning classes and swimming; Tracy wanted Pilates, yoga and other core/strength classes.  Milestone was obviously the perfect fit.

Tracy said the “options” are what sets Milestone apart.  She enjoys the Fitness Challenges (like the “Around the World” challenge) and the miscellaneous events offered like the Self Defense workshop.  In addition, the healthy café fits great with a busy lifestyle. Tracy is able to grab food after an early morning workout before heading to work.  “If home is our home base, then Milestone is our Forward Operating Base,” Tracy says..  She attends Milestone approximately 6 days a week.  Chris attends as much as he can, depending on work travel.

Tracy has lost 17 pounds since March, a significant change when her starting weight was 120 pounds.  Through strength training, she is able to run faster and have fewer injuries (setting a PR in the 10K and half marathon in 2014).  Tracy enjoys Milestone’s Pilates classes, as well as Sue’s early morning “Stretch & Abs” class.  She is also entertained by the group that mingles in the locker room.  “It’s quite a social group in the women’s locker room in the early mornings.  There could be a reality TV show filmed in there. It’s very entertaining.” 

Chris and Tracy were married August 23^rd in Anchorage, KY.  Tracy thanks Milestone Group Fitness Instructors Sue (stretch & abs) and Cari (Pilates) for excellent classes that helped tone her body and define her muscles, so she could look her best for the wedding photos on their big day!

Soon after the wedding, they became serious about training for the Indianapolis “Monumental Marathon” on November 1^st.  Tracy would be running the elite half-marathon, attempting to set a second PR in that distance.  Chris would be running the full marathon. 

Both Chris and Tracy are happy to credit Milestone for their success so far this year, and they look forward to accomplishing new goals in 2015.  Tracy’s goal is to do a ½ Iron next year.  She would also like to do a Sub-3:15 marathon.  Her PR is 3:10, and last year she did 3:19.  She is also considering participating in a fitness competition.  Chris’s goal is to re-qualify for the Boston Marathon. 

November 1^st Update:  Monumental Marathon, Indianapolis, IN

Tracy writes:

Race details… Well, the weather forecast was horrible.  Low 30’s with winds around 15mph.  Definitely not ideal racing conditions!  We made some last-second clothing decisions – put on everything! – and tempered our expectations.  The race course at Monumental meant we’d be going generally uphill and into the wind and slightly downhill and with a tailwind back.  We both knew a conservative first half of our races would be a smart move.  We were able to start next to each other but we separated after the first half mile or so – since I was doing the half, my pace was faster.

In all, the weather was definitely tough.  Chris said most of the last five miles were really bad.  That said, we had great races.  I set a new personal record in the half, running 1:28:12 for 32^nd female overall.  That’s a 6:43 pace; I usually split 6:30 or under for the last four miles including a 6:15 last mile, a really nicely negative-split race.

After my race, I jogged back to the hotel to check tracking updates on how Chris was doing.  I had his times for the 10K and halfway points when I got to the hotel and could see he was running well.  I grabbed warm clothes and hopped in the car, using two maps to navigate around the road closures in an unfamiliar city to make it out onto the course.  I saw Chris at mile 21, ran a block or so with him, asking how he was doing.  He seemed fatigued but said he was doing okay.  He was still right on the time the tracker had projected at the 10K mark, so he was running a really consistent pace.  I hopped back in the car and drove back to the hotel, then jogged back to the finish line. 

I really didn’t have a lot of time to get to the finish, so I had to hustle, which was hard considering I had just run my own race!  But it was such an exciting feeling to see him round the final corner spot-on that early 10K projected time.  He crossed the line in 3:12:20, well under his goal of 3:15 (and WAY under his “B goal” of 3:20). 

We are both happy with our races.  We both finished under our goal times despite the weather, so that’s a successful weekend!

10 Tips for Healthy Winter Skin

'Tis the season for...dry skin! We find it no coincidence that November is Healthy Skin Month. We need all the tips we can get during these cold winter months to keep our skin in shape. The air is chill and dry and any indoor heat we have blasting keeps our skin even more parched. Here are some tips for banishing dry skin this winter and maintaining your glow all season long!

source

1. Moisturize More

You may have found the perfect moisturizer for spring and summer, but as the weather changes and winter comes around, your moisturizer should change, too. For a winter moisturizer, look for anything that says "oil-based." An oil-based moisturizer will creative a protective layer on your skin that retains more moisture than a regular, water-based moisturizer, cream, or lotion. Keep in mind that not all oils are meant for your face. Look for "non-clogging oils" like avocado oil, mineral oil or primrose oil. 

2. Wear Sunscreen 

Sunscreen isn't just for summertime. Winter sun plus the glare from snow can cause just as much harm to your skin. Just as you should apply in the summer, apply sunscreen to your hands and face 30 minutes prior to exposure. 

3. Use A Humidifier

From November to early March, we are most often blasting the heat in our homes and offices. This heat is hot and it's dry - a tough combo for our skin. We suggest hooking up your humidifier in home and office. Humidifiers help get more moisture in the air which helps prevent your skin from drying out. Consider placing small humidifiers throughout your home for more evenly dispersed moisture.  

source

4. Avoid Wet Gloves and Socks

Nobody likes wet gloves and socks! However, sometimes they're unavoidable when skiing or sledding. Wet gloves and socks can really irritate your skin causing dryness, cracking, and sores. Consider taking wet socks and gloves off quickly to avoid irritated fingers and toes. 

5. HANDle with Care

To prevent dry, cracking hands, use wipe-off or soap-free cleansers or alcohol-free hand sanitizers. These are better options than constantly washing with soap and water. The wet-dry, wet-dry of washing with soap and water is what really sucks the moisture out of your hands. If you still prefer washing and drying , try a moisturizing soap-free cleanser or a hydrating antibacterial gel and put on lotion right away. Keep hand lotion at your office and in your bathrooms at home. 

6. Wear Gloves with Lotion

If the above tips still don't lend a helping hand, apply lotion to your hands and put on cotton gloves. Cotton gloves are hugely helpful in trapping the moisture so your cream or lotion can soak in. You' will be able to tell that your skin is softer just after wearing for an hour.  

7. Lather Up from Top to Bottom

Don't leave your arms, legs and torso out. Use rich bath oils or a moisturizing body cleanser. Follow with a rich lathering of moisturizer after toweling off. 

8. Exfoliate Lightly

In the winter, your skin is constantly turning over. Your thick, winter moisturizer won't do it's job on top of dead skin. That's where exfoliating comes in. Remove dead skin cells and prepare for better moisturizing. You can exfoliate with a scrub or a cleanser or with chemical exfoliate like a glycolic acid peel which is offered in Milestone's Oasis Spa. Our glycolic acid peel is a 30% free-acid exfoliator that improves skin’s texture, color and tone, diminishes the appearance of fine lines and improves the appearance of acne for an overall increased glow and moisture to the skin.

9. Treat your Feet

Gently buff away calluses or rough skin with a scrub or a pumice stone. Then, apply a thick moisturizer while your feet are still damp. Immediately put on socks to hold the moisture in overnight. 

10. Keep Showers Short and Not Too Hot

This is a tough one to avoid! During the winter, nothing sounds better than a long, hot shower. However, long, hot showers really strip your skin of moisture. It's better to stick with a luke warm bath or shower and keep it pretty short - no more than 10 minutes, and not more than once a day. 

Do you have any other tips to share for saving face in the winter? Let us know! 

Enter to Win our Fit for the Feast Giveaway

Celebrate family and health with our “Fit for the Feast Giveaway” this month. Enter now through Nov. 20th for your chance to win 6 months Milestone membership PLUS a $100 Whole Foods gift card to help you prepare a healthy holiday feast fit for all!

How to Enter:

• Visit our Facebook page by clicking here
• Complete your entry form between 11/6/14 through 11/20/14 at 12pm EST
• After you complete your entry you’ll have the chance to share this giveaway with your Facebook friends and receive 1 bonus entry for every Facebook friend who enters.

Prize Details*:

• $100 Whole Foods gift card
• 6 Month Gym Membership

*If our prize winner is already a current Baptist East Milestone member, his or her account will receive a membership credit for the prize length.

The Great Pumpkin Workout

Don't start November feeling weighed down by Halloween candy! Try this fun and festive workout that requires only one piece of equipment; a pumpkin! We ran across this Great Pumpkin Workout by PopSugar on Pinterest and had to share it with you all! We will make an effort next year to have a Great Pumpkin Workout the week of Halloween at Milestone! 

Russian Twist

              

Left: Double Push-Up | Right: Goblet Squat

Twisting Lunge

 

Left: Side Lunge | Right: Overhead Tricep Extension

Rainbow Press

Left: Pumpkin Swing | Right: Sit-Up

Sumo Squat

 

Left: Standing Wood Chop | Right: Sit-up Toes

Uneven Push-Up

Happy Halloween! Don't forget to check out our *6 Tips for a Healthy Halloween* and *Non-Candy Halloween Treats!*

What is Tabata?

What is Tabata? 

Tabata is a from of High Intensity Interval Training (H.I.I.T) training that last for 4 minutes.  The structure of the program is that you work hard, at maximum intensity, for 20 seconds, rest for 10 seconds, and repeat for 8 rounds for a total of 4 minutes. You can choose to do any exercise that you wish for those 4 minutes.

Tabata training was developed after Japanese scientist, Izumi Tabata, compared the results of moderate intensity exercise with  high intensity exercise. Tabata found that the athletes in his test group who performed high intensity training saw increases in anaerobic and aerobic system capacities. The athletes that performed at moderate intensity did not improve anaerobic performance. 

Tabata training originally began with one movement: for example, doing push-ups for 20 seconds, then resting, and repeating for the full 4 minutes. It is common for instructors to now vary Tabata training to offer a total-body workout or to increase or decrease intensity of rounds. Here is an example of a 20 minute Tabata training workout:

Jump Squats
Push Ups
Sit Ups
Rows 

Start with jump squats. Do as many jump squats as you can for 20 seconds, take a 10 second break, then repeat jump squats for 20 seconds. Once you have completed 8 sets of jump squats, take a 1 minute break and move on to push-ups. Repeat the sequence of 20 minutes hard and 10 seconds rest. Do 8 sets of each before moving on to the next movement and finish up with rows. 

Tabata training is a great way to get a quick workout in and torch calories if you're short on time or have trouble fitting in a workout during the day. Tabata training allows you to vary your workouts and keeps you from getting bored with the same thing every day. 

Come try Tabata with Jeff and Jennifer at Milestone:

Tuesday: Tabata (Intermediate) 4:30-5:30 PM | Jeff

Wednesday: Tabata Basic (little to no jumping) 11:30 AM-12:20 PM | Jeff

Friday: Tabata (Intermediate) 5:30-6:30 PM | Jennifer 

Sunday: Tabata (Intermediate) 11 AM - 12 PM | Jeff

We have also pinned some Tabatas for you to try on our Pinterest page here: http://www.pinterest.com/bemilestone/fitness-tips/

Non-Candy Halloween Treats

Halloween is all about having fun, and that doesn't mean you have to load up on tons of sugar. Whoever said you HAD to hand out candy anyway? Kids will get plenty of candy, so why not break up the monotony a little bit and hand out something fun and unique? Here are some fun, non-candy Halloween ideas to either take to a Halloween party or pass out on Halloween night. These options add great variety and kids are sure to enjoy them as much, if not more than candy!

1. Mini Water Bottles

You can make Halloween labels for them, or just pass them out as is. Whether the kids think it's a trick or a treat, they'll be glad to have some water in their pumpkins and bags to sip on as they walk around the neighborhood or to wash down that fun size Snickers.

2. Glow Sticks

Who doesn't love glow sticks or glow jewelry? Not only is this a fun and expensive treat, it is perfect for safety on Halloween night, too!

3. Halloween Pencils

Kids love pencils - especially if they're fun! Oriental Trading Company has just about anything you can imagine in bulk and for a good price! Here's 144 pencils for just $18!

4. Toothbrushes

Some kids may think this is the worst Halloween trick of all, but lots of kids think a new toothbrush is pretty cool!

5. Homemade Crayons

This is an easy and really fun activity that you can learn how to do here. Break up your crayons in mini muffin tins and bake them. They will melt into a fun rainbow crayon!

6. Stickers 

Buy a whole pad of stickers and tear a page off or cut them up to pass out to the kids. They'll never know and they'll love them just the same!

7. Halloween "Frights"

You can find "eyeballs," fake fingers, and spiders just about anywhere leading up to Halloween. Buy an assortment for trick-or-treaters. Kids get a kick out of these spooky things!

8. Bouncy Balls

You can buy these in bulk for not much at all on Amazon. You can find them for a pack of 72 for just $15. Bouncy balls can entertain kids for quite some time - and encourage them to get a little exercise, too!

9. Temporary Tattoos

Kid's love temporary tattoos. That's all.

10. Chips or Pretzels

Something different and it's a snack that will keep them full and perhaps less likely to overeat their candy.

6 Tips for a Healthy Halloween

You don't have to go this far!

Halloween is the highlight of the year for many kids and teens who look forward to dressing up in costume and collecting as many treats as possible. With it being high season for candy, this season can be a frustrating time for parents who work hard to encourage their children to eat healthy food and limit their sugar consumption. It's ok to allow kids to indulge and enjoy the holiday, just keep in mind the importance portion control. We certainly don't want to take the fun out of Halloween, but just offer some tips to make it healthier. Hopefully these tips will make for an enjoyable, but healthy Halloween! 

1. Eat Before Trick-or-Treating

If kids eat dinner before trick-or-treating, they will be less likely to eat candy along the way. Fill them up with something healthy and festive like turkey chili served in a carved out mini pumpkin, or one of these fun mini mummy pizzas. Check out our #HealthyHalloween ideas on our Fall Foods Pinterest board. Something else to try is offer a cup of warm, low-fat milk with one treat before bed to ensure their blood sugar is stable before sleeping. 

source

2. Introduce the "Halloween Pumpkin Fairy"

This may be a new idea, but we think it's a good one! Tell your children (if they're young enough to believe it!) that if they leave their bag of candy on the front porch, the Halloween Pumpkin Fairy will come by and replace it with a toy. Or, for the older ones, offer money in exchange for their candy.   

source

3. Throw away the most colorful candy

By throwing out the most colorful candy (think Skittles, Starburst, Fun Dip, etc.) you're saving your children (and yourself!) from artificial coloring. The safety of products containing artificial dyes has been a point of debate for decades with adversaries claiming they are toxic, carcinogens and may contribute to ADHD. This is not to say that your chocolates don't contain some artificial coloring (hello M&Ms), but it's safe to say the most colorful candies certainly contain more of them!

source

4. Trick-or-Treat and Exercise 

Encourage your kids to walk from house-to-house rather than you driving them. Consider giving them each a pedometer and see who can be the most active while trick-or-treating! Make it a game: if they receive a Snickers, do 5 jumping jacks. If it's Skittles, do 3 frog jumps on your way to the next house. This just might bring out the sillies in your kids and encourage some playful exercise    

5. Establish Limits

Nutritionists suggest that a little candy goes along way. It's best to allow 1-3 pieces of candy per day and make it a part of regular meal times. For example, one piece at school with lunch, one with a healthy afternoon snack, and one after dinner. Take time to go through your child's bag of candy and set boundaries for them. Always choose fun size, and choose healthier, dark chocolate versions. Cut larger candy bars into smaller portions. Put the "stash" in the freezer or somewhere where it's out of sight and therefore, out of mind. 

6. Give It Away 

After trick-or-treating, have your children make two piles of candy: one containing the candy they want to keep and the other containing the candy they agree to give away. Consider donating the giveaway pile to the Ronald McDonald House in your community, a senior citizens home, or Kosair Children's Hospital. Contact your dentist and see if they're hosting a "Sweet Swap" or a "Candy Buy Back." Many dentists nationwide (and we know of some in Louisville, like Mortenson Family Dental) buy candy from kids for $1 a pound and then ship it to our troops oversees via Operation Gratitude. Not to worry, troops will also receive toothbrushes, mouthwash and floss! 

Most importantly, remember that Halloween is just one day on the calendar. One holiday of indulgence won't have a lasting effect on your family if your family is active and eats healthily and sensibly most often during the year. Happy Halloween! 

Do you have any healthy Halloween tips? If so, be sure to share them with us below!