Pages

Tuesday, June 24, 2014

Learn to Exercise Program // Monday, July 7th

Do you know you should exercise but don't know where to begin? Are you lacking motivation to exercise for your health? Are you intimidated in a fitness center? If you answered yes to any of the above, this program is for you! Join Glenda for her 6-Week Learn to Exercise Program starting Monday, July 7th! 


Baptist Health/Milestone Wellness Center
St. Matthews | 750 Cypress Station Dr. | Louisville, KY 40207

Thursday, June 12, 2014

CrossFit St. Matthews // New Schedule & Pricing



You asked, we answered! CrossFit St. Matthews has new and improved pricing and a new schedule to ensure you have all fitness options and interests available to you at Milestone.

What is CrossFit?
CrossFit is an intense, full-body workout that combines elements of cardio, weight lifting, gymnastics, core training and more to prepare the body for the unexpected. Your certified CrossFit coach will focus on techniques and maximize safety while helping you achieve a higher level of fitness.

CrossFit Benefits

  • Personal coach for motivation
  • Elite strength and conditioning
  • New training routine each session
  • Hard core workout in minimal time 

Do we have Certified trainers at CrossFit St. Matthews?
Yes, we have 3 CrossFit Level 1 Trainers: Chris Albro, Healther Albro and Warren Thomas.

Email them at crossfitstmatthews[at]gmail[dot]com (format as normal when emailing, this format is to prevent spam)

CrossFit Program | FIRST CLASS IS FREE!

Members: $20/session
     Package of 10 Sessions: $150
Non-Members: $25/session
     Package of 10 Sessions: $200

CrossFit St. Matthews Schedule
Monday
7-8 PM | Chris

Tuesday
11:30-12:30 PM | Heather
6-7 PM | Warren

Wednesday
9:30-10:30 | Heather
7-8 PM | Chris

Thursday
11:30-12:30 | Heather
6-7 PM | Warren

Friday
9-10 AM | Heather

Saturday 
9-10 AM | Chris
10-11 AM Fundamentals* | Chris

*Fundamentals Class is for you if you feel you need more in-depth instruction. To get started, we recommend personal training sessions with one of our CrossFit Level 1 Trainers. Typically 3 sessions will allow you to conquer the fundamentals. 

We are so excited about CrossFit St. Matthews. Please do share us with your friends and come give it a try for yourself!

Tuesday, June 10, 2014

Panera's Best Kept Secret // Hidden Menu


Did you know? Panera has a secret, hidden menu that contains clean menu items. You won't see the hidden menu mentioned anywhere at any Panera locations, but rest assured that every Panera employee knows what you're asking for when you order an item on their Hidden Menu.

The Hidden Menu at Panera contains 6 meals that are basically low-processed carb, high-protein meals. We have to believe they also give you lots of power, as the word "power" is used in each item. Here's what you'll find on the hidden menu:

BREAKFAST
Sliced top sirloin steak, two all-natural eggs, sliced avocados, and sliced tomatoes.
1 bowl | 130 calories | 15g fat | 4.5g saturated fat | 210mg cholesterol |
 310mg sodium | 5g carbs | 3g fiber | 2g sugar | 20g protein

Sliced roasted all-natural turkey, egg whites, warm baby spinach, roasted peppers, and basil pesto.
1 bowl | 180 calories | 7g fat | 1g saturated fat | 30mg cholesterol | 
500mg sodium | 7g carbs | 2g fiber | 1g sugar | 25g protein 

LUNCH | DINNER
Sliced all-natural chicken, with cilantro jalapeno hummus, baby spinach, cucumbers, 
diced tomatoes, red onions, fresh-squeezed lemon juice, and fresh-chopped cilantro.
1 bowl | 330 calories | 13g fat | 2g saturated fat | 80mg cholesterol | 
590mg sodium | 23g carbs | 8g fiber | 3g sugar | 33g protein 

A salad with sliced, all-natural roasted turkey, baby spinach, romaine lettuce, tomatoes, 
red onions, kalamata olives, fresh-squeezed lemon juice, and extra virgin olive oil.
1 bowl | 320 calories | 21g fat | 3g saturated fat | 60mg cholesterol | 
830mg sodium | 12g carbs | 4g fiber | 2g sugar | 22g protein 

A salad made with sliced, all-natural chicken, baby spinach, romaine lettuce, tomatoes, 
applewood-smoked bacon, diced eggs, fresh-squeezed lemon juice, and extra virgin olive oil.
1 bowl | 360 calories | 20g fat | 4g saturated fat | 140mg cholesterol | 
590mg sodium | 12g carbs | 3g fiber | 2g sugar | 35g protein 

Sliced top-sirloin, leaf lettuce, cucumbers, diced tomatoes, red onions, 
basil pesto, and fresh-squeezed lemon juice.
1 bowl | 280 calories | 16g fat | 5g saturated fat | 85mg cholesterol | 
310mg sodium | 7g carbs | 1g fiber | 3g sugar | 28g protein 

These are great options for you to try next to you're on the go and need a quick and healthy meal fix! 


What looks good to you? Have you tried any of these items? Tell us what looks best or what you've tried! 
___________________________________

Source: http://www.brandeating.com/2013/01/news-panera-bread-unveils-hidden-menu.html
Images source: http://www.kitchendaily.com/read/panera-bread-reveals-new-hidden-menu

Monday, June 9, 2014

Pre-Natal P.R.E.P Program












Are you expecting? The American College of Obstetricians and Gynecologists recommends regular exercise any time your body is changing as a way to help you feel better. Exercise during pregnancy can hep improve your mood, reduce bloating and swelling, promote muscle tone, strength and endurance. Exercise will also help you sleep better, increase your energy and alleviate lower back pain. 

Baptist Health/Milestone Wellness Center has many options to help you thrive before, during and following your pregnancy, in a safe, clean and supportive environment. 

Join us for our Pre-Natal P.R.E.P Program, our 6-week exercise program tailored for pregnancy. 

What does P.R.E.P stand for?
Physician Referred Exercise Program 

What is included in the Pre-Natal P.R.E.P program?

Our 6-week P.R.E.P Membership includes:
  • Exercise program tailored for pregnancy
  • 2 supervised Small Group Training sessions each week
  • 270+ group exercise classes per week
  • Lap and warm water therapy pools
  • Strength training equipment
  • Child Care
  • Indoor Track
  • Healthy Cafe (see menu here)
...and much more with full access to all of our amenities! 

As expected, you must be pregnant to participate. A physicians release is also required to begin exercise program.

We know you'll love it here at Milestone! Following your pregnancy and completion of the P.R.E.P 6-week program, should you choose to sign up for an annual membership (no enrollment fee), we will freeze your membership at no charge for the 6-weeks you are unable to exercise following birth. Your first month of childcare will also be FREE. We want to make it easy and enjoyable for you to get back to looking and feeling your best following your pregnancy. 

We would love to be a part of your journey to a happy and healthy motherhood!

For more information or if you have any questions at all, don't hesitate to call our Fitness Co-Director, Maria Bernard; 896-3900 x115


Baptist Health/Milestone Wellness Center | 750 Cypress Station Dr., 40207 | 896-3900


Wednesday, June 4, 2014

One Hundred Ways to Wellness | Tsue French

Written By Tsue French, Licensed Massage Therapist, the Oasis Spa

Tsue French
Milestone Wellness Center offers many opportunities to get healthy and stay well. No matter where you are in life, or what your fitness level is, our staff will meet you there and take you further. From group classes, to individual training sessions, healthy meals, hot pools, and seminars; there are a hundred ways to get you feeling better and happier. Massage therapy is one way, maybe the best. 

Relax and take a massage when you've lifted too much, driven too far, raked, shoveled, and ran. Just had a birthday? Get a massage. Weeded your garden? Get a massage. Going through a break up? Get a massage.  Is your sciatica /carpal tunnel/ plantar fasciitis flaring up? It is definitely time for massage therapy. Bad back? We got that. You're in good hands with any of the licensed massage therapists at the Oasis Spa. Our LMT's are trained and well educated to give a variety of treatments to handle many types of conditions. Our therapists will work to help you reduce stress, increase mobility and boost your immune system. 

No one is too fat, old or broken to receive massage. Everyone is welcome at our table, especially those who have never been. Massage therapy sessions can be scheduled for as little as 15 minutes, to as many as 90. The focus and goals of the session are up to you. Tell us how we can help, we are happy to. 

 The Oasis Spa makes it easy and fun to treat yourself well, always. Stop in or call. Our door has the frosted glass window, just across from the welcome desk. We hope to see you soon. 

Read here for the Health Benefits of a Massage.


Call the Oasis Spa today to schedule your massage or Spa treatment!
(502) 896-3900 x121

The Oasis Spa at Baptist Health/Milestone Wellness Center | 750 Cypress Station Rd. Louisville, KY 40207

Monday, June 2, 2014

Why do you have to pay extra for TRX & CrossFit at Milestone?

This is a question we've been asked a lot lately as we've added both TRX and CrossFit (CrossFit St. Matthews) to Milestone in the last few months. We want to help you understand why we have made this choice. We are confident that this explanation will give you a better sense of "why?" and hopefully encourage you to give them both a try. 

Included in your membership are 200+ land classes and 78 aquatic classes per week and full-use of our award-winning facility. We feel our membership rates are very competitive for what we offer our members. 

We have had many requests for programs such as TRX and CrossFit from our members who are attending these classes at other facilities. Therefore, they are paying for their membership at Milestone plus additional fees for a CrossFit (barre, TRX, etc.) class outside of Milestone. We feel that our fees associated with these additional programs are very competitive to what our members are already choosing to pay elsewhere. Our goal is always to delight our members, and with these recent additions, we are able to offer our members all the popular fitness programs that interest them and make them available and convenient to them all in one place.

At the same time, we have continued to offer new classes, programs and equipment at no additional cost to members. Over the years we have added yoga, Pilates, Zumba and most recently as many as 25 new, energetic and innovative classes with Jeff Howard. 

Furthermore, TRX and CrossFit are forms of small group training. Small group training involves one trainer instructing a group for 4-10 clients. Offering small group training allows a personal trainer to work with more people at once and make fitness instruction more affordable. For example, a 60-minute TRX class at Milestone is just $12 for a member, and $18 for a non-member, making these specialty classes an affordable option for those looking for a workout with a little more guidance. We feel that this is a great and cost-effective way for you to workout in a more intimate setting, get to know new people and still have instruction and individual modifications from a certified personal trainer. 

We believe we offer above and beyond what other facilities do at a competitive rate. There are more than adequate classes and equipment included in the membership fee that allow our members to achieve their fitness goals without paying extra for other programs and classes.

Our mission is to provide our members with high-quality facilities, programs, staff, and customer service. By adding these new programs, we are making it convenient for our members to continue enjoying new fitness trends and making them available to them all under one roof at Milestone.

We view these additions positively and want our members to view them that way, too. Please don't hesitate to ask us any further questions. Remember, YOU matter most at Milestone!