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!

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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.  

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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. 

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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.   

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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!

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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! 

Fit-oberfest Giveaway | Win 3 Months Membership, 16 TRX classes & more!

Enter to Win Our Fit-Oberfest Giveaway

Nothing says “Fall” quite like our Fit-Oberfest Giveaway! Enter now through Oct. 23rd for a chance to win a 3 month membership, 2 weeks TRX personal training classes, and a $75 lululemon athletica gift card so you can get all the swag you need to make this month’s fitness goals a breeze.

How to Enter:

• Click here and “Like” our Facebook page
• Complete your entry form between 10/9/14 through 10/23/14 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*:

• 3 Months Membership
• 2 weekly TRX personal training classes (for 8 weeks)**
• $75 lululemon athletica gift card

*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.

** 2 weekly TRX personal training classes must be used during the winner’s 3 month membership period. Classes cannot exceed 2 per week for 8 weeks. Total of 16 TRX classes available to winner.

October Newsletter | See What's Happening at Milestone!

Check out this month's Health & Wellness Calendar! 

10 Tips for Fall Fitness

Fall is the best time to re-energize your workout routine and prepare for the upcoming holidays. Don't let the transition of seasons knock you off course. Planning for the seasonal changes, finding support and motivation in group fitness classes, and embracing fun events and activities that go along with a new season will help you stay fit all year long. Here are some tips to staying fit this fall.

1. Take advantage of the weather and enjoy the foliage

Fall in Kentucky is such a treat for the senses: cool, crisp air, leaves changing colors, pumpkin and apple picking. These upcoming months are great for exercising outdoors and enjoying the weather. Walking, jogging, cyling, and hiking are all great fall activities. Which helps bring us to the next tip...

2. Head to the trails

Louisville is full of beautiful, well-marked trails for you to enjoy. Trails offer you new scenery that will make your workout not seem so much like a workout. Grab a friend and find a new trail to check out this weekend. Here's a map for Cherokee Park trails and one for Jefferson Memorial Forest trails. 

3.  Dress for the weather

As the weather continues to get cooler, people tend to want to stay indoors. Keep yourself active and enjoy the outdoors by paying attention to what you wear. Layer up and invest in moisture-wicking, breathable clothing (ex: Dri-Fit). You may feel chilly at first, but as you get moving your body will warm up. So, it's important to not wear too many layers. Proper attire and accessories that still keep you warm, but are not bulky, will make outdoor fitness much more enjoyable. 

4. Avoid holiday candy

We don't mean to rain on your Halloween candy parade coming up. However, according to the National Institutes of Health, the average, non-obese adult gains about a pound a year around the holidays. So what's a pound? The problem is, most Americans don't lose the weight they gain over the holidays. Therefore, year after year, the pounds really add up. Limit your entire family's candy intake over the holidays, especially Halloween. For example, allow 1 piece of candy a day. Check local dentist offices, too, as they often have candy-buy-back programs where your child's Halloween candy is sent to troops overseas. 

5. Rake your own leaves

According to My Fitness Pal, a 150 pound person can burn around 270 calories for raking a yard for 60 minutes. Set little goals (for example, tackle the right side of the front yard first) and watch the time pass quickly all while burning fat. 

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6. Try new group fitness classes at your gym

Finding your motivation during the cooler months tends to be more of a challenge. Find a variety of group fitness classes you enjoy and commit to attending them a few days each week. Group fitness provides encouragement and motivation to show up, to keep you going, and to know you're doing something great for yourself. 

7. Weigh yourself regularly

With colder weather comes bulkier clothes and bulkier clothes tend to hide weight gain. Combat this oversight by weighing yourself regularly (but not too regularly to wear you become obsessed with the number. Be obsessed with the weigh you feel post-workout!). To get the most accurate reading, weigh yourself at the same time of day. 

8. Vary your workouts

Varying your workouts will help keep you motivated. Don't take the same route each day you run. Try a new route and enjoy new scenery. Try new workout classes at gyms in your neighborhood and you'll become more confident in a wide range of activities. 

9. Workout at home

As the days beging to feel shorter, and the holidays are on the horizon, it sometimes feels impossible to get a workout in. Remember just 15-20 minutes is better than zero minutes. You can YouTube a quick workout to do in your living room, or take a quick jog around the neighborhood. There are tons of workouts that pop up on Pinterest when you search "at home workout." Here's 10 At Home Workouts for you to try!

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10. Take advantage of fall produce

Farmer's markets and grocery stores will be full of fall's freshest produce. Produce that is in-season is full of flavor and easy on your wallet. What produce is in season? Winter squash, pumpkins, apples, sweet potatoes, and figs -- just to name a few! We've pinned some recipes on our Fall Foods Pinterest Board here. 

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Avoid Packing On Extra Calories During the Day

Without even knowing it you can pack on at least half a pound a day! Nibbles, drops, and bites all count and can add up to 500+ extra calories a day that you don't even think about! Watch Jenna Wolf explain to Matt Lauer how to avoid these extra calories in the video below: 

Visit NBCNews.com for breaking news, world news, and news about the economy

5 Benefits of Group Fitness

Group fitness is a great way to get back into or get started with your fitness routine. Group fitness offers variety, new environments, a social outlet, accountability, and challenging workouts. There are many benefits to group fitness including muscle tone, flexibility, cardio and more: 

1. Camaraderie, Accountability & Encouragement

Participating in group fitness classes allows you to meet new people and make new friends. It's fun to have gym buddies that you see weekly at your favorite group exercise classes. Not to mention, if they don't see you in class, you'll likely hear that they missed you. You are less likely to skip a class when others are expecting you to be there. Plus, the encouragement you receive from other participants and the instructor help you maintain a higher level of intensity and inspire you to keep going!

2. Competition

A great benefit of group fitness classes is competition among others in the class. A group setting often encourages you to push yourself and work harder. Having a healthy competition with the participant next to you or your workout buddy will help you both push further than you may have gone on your own. 

3. Routine and Structure

At most fitness facilities, there is a pretty set group exercise schedule. This is great for those that love routine and especially if you know you only have 1 hour to workout on a certain day of the week. You can plan your workouts for the week ahead of time and commit to being there. Having an instructor led class to attend is more likely to be a well-planned, full body workout.  You will be more inclined to complete exercises you may normally skip because you don't like them or aren't sure about technique. 

4. Proper Instruction

Being confident in the proper technique of any exercise helps to prevent injury and maximize results. Be sure to check that your group fitness instructor is certified. This means they have taken a course and passed a test ensuring that they know the body in its entirety; muscles, bones and joints and how they all work together. Group exercise will help you learn how to properly use equipment you may otherwise have been intimidated to use and ensure your movements will only benefit, not harm, your body.

5. It's FUN! 

Working out in a group fitness setting helps take your mind of the intensity of the workout (at least a little, right?) and keeps you motivated. Most group fitness classes have really fun music to keep you pumped up throughout the class and offers a sense of play.

Working out with a group of like-minded individuals offers incredible benefits and can make you more fit than you have ever been - or thought possible! Exercise doesn't have to be boring, repetitive, lonely or painful. Group exercise classes will bring fun, teamwork, productivity and intensity to your workouts that will produce results you will love! 

Check out our 250+ group fitness classes that we offer here at Milestone. We are the only fitness club in Louisville that offers this many classes per week to our members - all included in your membership! We have something for every age and fitness level both on land and in the water!

Save 10% at the Oasis Spa during October!

Soothe your skin after a long, hot summer and treat yourself with a service at Milestone's Oasis Spa! Brighten skin tone, minimize pores and reduce fine lines. 

Enjoy 10% off microdermabrasion service and all peels

(glycolic, triad, poly-organic and brightening facial).

Call us today at 896-3900 x121 

8 Fall Activities in Louisville

Today is National Family Health and Fitness Day! Parents, be a healthy role model for your children. Ensuring your children are active at a young age will help them establish healthy habits that will last them a lifetime! Today is the perfect day to get out and enjoy the weather and be active with everyone in tow!  Here are 8 ways to celebrate today and stay active this fall:

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1.  Visit a pumpkin patch 

Head out to Huber's Orchard and pick your own pumpkins. You'll be able to walk to the fields, pick up a few, and bring home the perfect pumpkin!

2. Organize a neighborhood flag football or kickball game 

The more the merrier! Get your neighbors involved in a friendly game of touch or flag football or a kickball game. If little ones are involved, play capture the flag, tag, or hide and seek!

3. Go for a walk and collect leaves

Head to one of Louisville's many beautiful parks and collect leaves. Then, trace them on paper with crayons. This makes for the perfect fall decor for the refrigerator!

4. Go for a hike

Head to Cherokee Park for a hike on their trails. Here's a trail map. Always remember to stay on the trails!

5. Navigate your way through a corn maze

Take the short drive to Lanesville, IN and visit Deere Farms Corn Maze! Their mazes are always amazing. Who knew you could have so much fun getting lost? They also have tons of other attractions like a pumpkin patch, bungee jumping, a tire mountain, bounce house and more!

6. Ride your bike to the park

Pack a picnic and ride your bike to the nearest park. Check out these 8 healthy picnic treats for under 80 calories!

7. Visit an apple orchard and pick your own apples

While you're at Huber's you can pick your own apples, too! Here's their harvest schedule. There are 9 different types of apples you can pick on your own through October. When you're home, here's a healthier version of apple pie for you to make and enjoy!

8. Walk around a fall festival

Louisville and Southern Indiana have TONS of fall festivals for your family to check out. Here's a list of 60+ fall festivals in and around Louisville.

Be sure to check out our 20 ways to exercise with kids, too! It may be helpful for some more ideas on staying active this fall in Louisville!

10 Reasons Why We Love Whole Grains (And you should, too!)

Many diet books suggest that cutting grains from your diet will aid in weight loss. However, the USDA recommends eating grains daily, with at least half of those being whole grains. Therefore, unless you have a gluten-intolerance, or another health-related reason to avoid grains, you don't want to miss out on the health benefits of whole grains in your daily diet. 

10 Reasons Why We Love Whole Grains

1. The whole is greater than the sum of its parts

Whole grains contain all original parts of the kernel; the bran, the germ and the endosperm, in all original proportions. Refined grains (white bread, pasta, breakfast cereals etc.) are missing fiber and key nutrients because the germ and the bran are stripped away. Make sure the grain is one of the first 3 ingredients listed on the nutrition panel and that "whole" is next to "grain" or "wheat." Beware of the word "enriched!" Enriched is a carefully chosen word to  and attempt to put a positive spin on an underlying problem (trying to improve a stripped grain). 

2. Whole grains help control weight

You read that right. Whole grains actually help control weight. Therefore, omitting them from your diet will not necessarily aid in weight loss. Omitting whole grains may actually promote weight gain. Whole grains have more fiber and contain 10%-15% protein which helps keep you full and control your hunger. 

3. Whole grains help digestion 

The fiber in whole grains helps to keep bowel movements regular and ward off diverticulosis. Whole grains also contain lactic acid which promotes "good bacteria" in the large intestines. This "good bacteria" aids in digestion and promotes better nutrient absorption. 

4. Whole grains lower blood sugar 

Eating foods containing barley lowers blood pressure and improves several other risk factors for heart disease. Whole grains also help increase your intake of potassium which is linked to lower blood pressure. 

5. Whole grains reduce risk of heart disease

Dietary fiber in whole grains helps to lower cholesterol by helping your body prevent the absorption of "bad cholesterol." Whole grains may also help lower triglycerides. Lowering both cholesterol and triglycerides aids in reducing the risk for heart disease. 

6. Whole grains contain resistant starch 

Not all carbs are created equally. It is essential to find the right kind of carb, and carbs with resistant starch are good ones. Carbs with resistant starch act more like a soluble fiber. Resistant starch is not easily digested, therefore it moves slowly through your digestive system. As it digests slowly, more fat is burned in the process, the hormones that make you feel full are incited, your insulin sensitivity is improved, and your blood sugar and cholesterol levels are lowered. Resistant starch feeds the good bacteria in your intestines. Some resistant starches to incorporate into your diet include green bananas (not ripe), cashews, raw oats, cooked and then cooled potatoes.

7. Whole grains are a good source of B vitamins

Whole grains are rich in thiamin, riboflavin, and niacin, which are all involved with metabolism. B vitamins may also help to ease stress, treat anxiety and depression, aid memory, relieve PMS, and reduce heart-risk. Higher doses of riboflavin  have been shown to reduce migraine headaches while niacin helps to increase energy and is needed for DNA repair. 

8. Whole grains deliver essential minerals

Whole grains contain minerals that our bodies need to build strong bones, produce hormones and regulate our heartbeats. Whole grains contain iron, magnesium, selenium, and zinc. Iron is necessary for carrying oxygen through our blood. Magnesium helps build bones and selenium helps to prevent oxidation and may also help prevent arthritis and certain skin cancers. Zinc is essential in keeping our immune systems in tip-top fighting shape. 

9. Whole grains are found in many delicious and nutritious foods

There are many types of foods that contain whole grains which means you are sure to find one that you will enjoy eating. Here are a few natural whole grains: steel-cut oats, popcorn, brown rice, bulgar, barley, wild rice, and quinoa. There are many, many products in grocery stores that contain whole grains, and those are good, too, as long as "whole grain" or "whole wheat" are #1 on the ingredients list and no further down than #3. Also, look for the Whole Grain stamp on grocery products. The Whole Grain Council has incorporated this stamp on products containing whole grains to make them easier to find. 

10. Whole grains are an easy way to make your diet healthier 

Learning to enjoy whole grains is a matter of familiarizing your taste buds with the nuttier and fuller flavor and texture of the grain. Whole grains taste and feel a little different, so it will take some time to adjust to the differences. Start choosing whole-grain breads, cereals, bagels and crackers. Enjoy a slice of whole grain toast with an egg in the morning for breakfast. Or, try a bowl of steel-cut oats sweetened with honey and fresh fruit. Look for whole-grain cereal, but keep in mind that just because it's whole grain doesn't mean it's healthy. Be sure to take note of the fiber and sugar content. The less sugar the better. Make popcorn your go-to snack. Avoid the pre-popped kind as it tends to be loaded with butter, sugar or salt. 

Challenge yourself to make a change this next month and focus on incorporating whole grains into your diet. These 10 reasons why we love whole grains are 10 reasons to make the change for a healthier you! 

Baptist Milestone Personal Trainer, Chelsea Grover, Wins Female Division of Louisville Landsharks Olympic Triathlon

A big congrats is in order for Milestone Personal Trainer, Chelsea Grover, for winning the female division of the Louisville Landsharks Olympic Triathlon on Sunday, September 21st. Chelsea swam 1500 meters, biked 24.9 miles, and ran 6.2 miles, finishing in 2 hours, 37 minutes and 8.9 seconds. Amazing!

Congrats, Chelsea! We are so proud of you! 

National Yoga Awareness Month: The Benefits of Yoga || Yoga Louisville | Yoga at Milestone

September is the official National Yoga Month (a national observance designated by the Department of Health & Human Services) designed to educate about the health benefits of yoga and to inspire a healthy lifestyle. There is so much to the practice of yoga, and if you don't know anything about it, challenge yourself this month to learn ways in which yoga can benefit you. Yoga is not only a great way to work on your flexibility and strength but it's also great for relaxation. Some types of yoga involve more movement than others. Some focus more on poses (or asanas) while others focus more on breathing. Yoga does more than just help you twist your body into a pretzel and find your inner peace. The following are some of the many benefits of yoga.

Boosts Immunity

Yoga helps boost immunity first and foremost because it helps to increase your overall  health. As you breathe better, move better and circulate better, your organs are going to function better. Also, a Norwegian study found that yoga practice results in changes in gene expression that boosts immunity at a cellular level.

Ease Migraines

According to the Huffington Post, research shows that migraine sufferers have fewer and less painful migraines after just 3 months of yoga practice.  The cause of migraines isn't fully understood, but it could be a combination of mental stressors and physical misalignment both of which yoga can help.

Better Sleep

Insomniacs fell asleep 15 minutes faster and slept an hour longer each night after two months of doing a 45-minute series of yoga poses daily before bed. Breathing and mental exercises allow the mind to slow down, allowing you to fall asleep quicker and catch better Zzzs. 

Better Posture

As you strengthen your body and become more flexible through yoga, your posture improves. Most standing and sitting poses develop core strength as you need your core muscles to support and maintain each pose. Yoga also helps your body awareness. That helps you notice more quickly if you're slouching or slumping, so you can adjust your posture.

Good for your Heart

Yoga has long been known to lower blood pressure and slow the heart rate. Yoga has also been linked to lower your cholesterol and triglyceride levels, and better immune system function. 

Sunnier Outlook on Life

The "happy yogi" is no coincidence. Doing one hour of poses, whether standing, sitting or balancing, helps yogis raise their levels of GABA chemical in their brain. Low levels of GABA has been linked to depression. The meditation aspect of yoga also allows you to feel less stress and more calm. Focusing on your breathing during practice can do that, too.  

Whatever yoga style interests you most, it is certain your health and happiness will go up with every downward dog!

Are you in Louisville? Come try yoga at Milestone! 

We have a full schedule that offers various styles of yoga.

Check out our class schedule here. 

Once you're on our group exercise schedule, click on YOGA on the left under Find Your Ideal Class and search Find Classes and you will see all yoga classes offered on the specified day of the week. 

Sources: http://www.webmd.com/balance/guide/the-health-benefits-of-yoga; http://www.self.com/body/fitness/2012/03/benefits-of-yoga-slideshow/6; http://www.huffingtonpost.com/2014/02/12/yoga-health-benefits_n_4768746.html