Exploring the Chakras Yoga Workshop | Saturday June 21st

Enroll today and explore the 7 Chakras with Tami on Saturday, June 21 | 1-3 PM

WHAT ARE CHAKRAS?

Within the body exist a series of minor and major energy centers called chakras. The word chakra is Sanskrit for "wheel" or "disk". Each of the seven major chakras has its own distinct character and relates to a unique aspect of our being. The chakras correlate to levels of consciousness, body functions, colors, elements, sounds, and much more. The blockage or energetic dysfunction in the chakras is believed to give rise to physiological, psychological, emotional, and spiritual disorders.

Louisville, KY | Yoga

Not All Carbs are Created Equally | The Best Carbs for Weight Loss

It's true, not all carbs are created equally. Carbs are not evil. Too many of us have been brainwashed to believe that all carbs will make us fat. If eaten in large quantities, sure they can, but then again, the same goes for eating large amounts of any food. The key is choosing the right carb to consume. Eating the right carbs can help you with your weight loss.

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1. Research suggests that increasing your intake of soluble-fiber (found in carb-rich foods like beans or oatmeal) by 5-10 grams daily could have a 5% drop in LDL or "bad" cholesterol. 

2. Carbs promote the production of serotonin, a feel-good chemical in your brain. 

3. Swapping refined grains (like white bread and pasta) for whole grains will help you reduce total body fat and belly fat. 

4. Eating a breakfast made with “slow-release” carbohydrates, such as oatmeal or bran cereal, 3 hours before exercise may help burn more fat, according to a study from the Journal of Nutrition. 

5. Many carb-filled foods act as powerful appetite suppressants because they contain soluble-fibers that keep you full for longer and satisfy your brain and belly. 

These are great reasons you should still incorporate healthy carbs into your diet. Below are 5 nutrient-dense carbs that won't make you fat, and will keep you satisfied and feeling great after every meal. 

1. Sweet poatoes have a lot of fiber and water, meaning they will fill you up without filling you out. 

2. Quinoa (or brown rice) are also whole-grains with a lot of fiber (and water) to fill you up. 

3. Watermelon is 92% water and is the perfect carb to snack on until your heart's content!

4. Spaghetti Squash (or winter squash) is a nutritious swap for pasta. It is just as filling and flavorful as regular pasta but has way fewer calories.

5. Carrots, or any other root vegetable, like beets and turnips, are complex carbs that are sweet and can help you curb your sweet tooth.

Think twice now about skipping the carbs on your dinner plate. Push over the protein and make some room for these (and many more!) nutrient-dense carbs that can help you whittle your middle! 

Summer Slim Down // 5 Week Fitness Challenge

Summer is right around the corner and our Summer Slim Down Fitness Challenge is the best way to keep yourself motivated and looking your best during the summer months. Joining our fitness challenge is the accountability you need to achieve your fitness and wellness goals. Without accountability, it's hard to be consistent. Consistency is key in changing your habits and your body. We provide you with a fitness challenge as a tool to keep you motivated, committed and consistent, paving the way for you to reach your goals while being rewarded for your hard work and dedication. 

5-Week Program Includes:

• Summer Slim Down 2014 Kick-Off Seminar | Saturday May 31st, 10 AM
• Guest speaker Holly Ansman, RD, LD, BS in Dietetics from ASU S.M.A.R.T. Nutrition for Success
• Initial body composition testing week of June 2nd-6th
• Final body composition testing week of June 30th-July 4th
• 5 weekly prize drawings for all participants (Must log some exercise to qualify)
• 3 Grand Prizes
• Raffle drawing for activity points
• Achieve your weekly nutrition goal
• Female with the most body fat and weight loss
• Male with the most body fat and weight loss
• Summer Slim Down T-Shirt (with completion of 2 1/2 hours of weekly exercise and meeting goal each week) 

Program Rules**

• Must sign up at the Service Desk 
• Participants must have initial body composition taken week of June 2nd-6th
• Final body composition must be taken week of June 30th--July 4th 
• Track your time in the binders located in the lobby 

**Complete program rules on the reverse side of the Summer Slim Down fliers in the lobby

Program Fee

• Members $20 | Non-members $109 

Sign up at the service desk today. For more program information or any questions at all, call Melanie 896-3900 x142!

Restorative Yoga Workshop // May 18th

Are you feeling stressed, exhausted or recovering from an illness? Join Tami for our Restorative Yoga Workshop this Sunday from 1 PM - 3 PM. Restorative yoga is a form of yoga that seeks to achieve physical, mental and emotional relaxation with the use of props. Using props allows you to maintain balance while you are relaxing your body. Sign up for this weekend's workshop at the service desk and bring a friend! // Pre-registered $30 | Non-Members and Day of Workshop $35

Milestone's Monday Munchie // May 12

It's beginning to feel a lot like summer around here! Cool off with a refreshing smoothie from the Milestone Cafe or make your own at home! The Center Cafe at Milestone offers a number of fruit smoothies that will satisfy your craving for something sweet and refreshing. We encourage you to tailor your smoothie as you wish and try our variety of healthy add-ins, too! 

Small: 16oz | Large: 24 oz.

Banana Berry

Skim milk, fat-free French vanilla yogurt, blueberries and strawberries, banana

Small: 140 calories, 30 g carbs, 3 g fiber, 4 g protein

Large: 265 calories, 55 g carbs, 8g fiber, 8 g protein

Blueberry Crunch

Skim milk, fat-free French vanilla yogurt, granola, blueberries, sugar-free almond syrup

Small: 205 calories, 40 g carbs, 2 g fiber, 7 g protein

Large: 275 calories, 50 g carbs, 4 g fiber, 11 g protein

Strawberry Sunshine

Orange juice, strawberries, banana, sugar-free French vanilla syrup

Small: 130 calories, 35 g carbs, 4 g fiber, 1 g protein

Large: 230 calories, 45 g carbs, 6 g fiber, 3 g protein

Banilla

Vanilla yogurt, skim milk and bananas

Small: 150 calories, 40 g carbs, 5 g fiber, 5 g protein

Large: 180 calories, 55 g carbs, 8 g fiber, 8 g protein

Cran Banana

Cranberry juice, orange juice, banana

Small: 140 calories, 35 g carbs, 4 g fiber, 1 g protein

Large: 210 calories, 52 g carbs, 6 g fiber, 3 g protein

Spinach Delight

Fresh spinach, strawberries, blueberries and banana; choice of orange juice, soy or almond milk.

Small: 145 calories, 31 g carbs, 4.8 g fiber, 5.2 g protein

Healthy Ad-Ins

Flax seed oil, granola, soy milk, crunchy peanut butter, Mother's Soy Protein Powder, Soy Protein Powder (chocolate or vanilla), Why Protein Powder (chocolate or vanilla), spinach, almond milk. 

Here's a really easy smoothie recipe for your to try at home! 

Sparkling Strawberry Slushie from DashingDish.com

Image via DashingDish.com

Monday Munchies // A Healthy Cinco de Mayo!

Happy Cinco de Mayo! Mexican food seems to be a crowd favorite, and just about everybody enjoys tacos, queso, and a margarita every once in a while! Cinco de Mayo wouldn't be Cinco de Mayo without some of your favorite Mexican cuisine to enjoy. Here's a delicious and healthy Picadillo Quesadilla from SkinnyTaste.com to ensure your fiesta is a healthy one! Plus, keep reading for 9 Food Swaps for a Healthy Cinco de Mayo and a healthy margarita recipe!

 Nutrition Information

Servings: 2 

Size: 1 quesadilla (3 triangles) 

Old Points: 4 pts 

Points+: 5 pts
Calories: 211

Fat: 10 g

Carb: 15 g

Fiber: 8 g

Protein: 22 g

Sugar: 1 g
Sodium: 563 mg

Cholesterol: 30 mg

9 Food Swaps for a Healthy Cinco de Mayo

Click link above for full article from ABCnew.go.com

 

1. Use shredded cabbage instead of shredded lettuce

2. Use fish instead of ground beef (Milestone says: try extra lean ground beef, ground turkey or chicken as options, too!)

3. Use low-fat cheese instead of regular cheese

4. Use raw jalepeno peppers rather than pickled jalepeno peppers

5. Use homemade guacamole instead of store-bought (Milestone says: Don't have time? Whole Foods does have a clean, store-made guacamole that is made in-house and is delicious!)

6. Use whole-wheat tortillas instead of white-flour tortillas

7. Use whole beans instead of refried

8. Use home-made pico de gallo instead of store-bought salsa 

9. Use light beer instead of regular beer 

Skinny Margarita 
from CookieandKate.com

2 ounces (1/4 cup) silver tequila
1½ ounces (3 tablespoons/about 1½ small limes) fresh lime juice
1 ounce (2 tablespoons/about ½ of a medium orange) fresh orange juice
1 teaspoon light agave nectar
1 lime wedge or round, for garnish

Frescarita

Silver Tequila
Fresca soda

Mix to taste. 

  

Do you have a favorite skinny margarita or Mexican food recipe!? Share with us! We'd love to hear how you make your favorite foods healthier. Happy Cinco de Mayo! 

Sources: http://www.skinnytaste.com/

http://abcnews.go.com/Health/Wellness/food-swaps-healthier-cinco-de-mayo/story?id=23560893#8

http://cookieandkate.com/2012/fresh-margaritas/

Tools For Change Workshop // 6:30 PM Tonight

Join our Personal Trainer and Weight Management Specialist, Jamal Thruston,  tonight for another great 5-week Tools For Change workshop starting tonight! Join Jamal for his Stress & Weight Management class to gain control on emotional eating, acquire tools and resources for stress management and increase your knowledge and confidence! 

May Group Fitness Schedule