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: 

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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