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!
Below is our new class schedule that is effective today. All new classes are highlighted. We envision this schedule change as a GREAT thing for Milestone! We want you to trust in our programs and view the changes we make as positive aspects in the betterment of our club and in your individual fitness routines. We want to keep you inspired with fresh and new classes for you to try! Don't forget all of our new TRX classes and descriptions here!
We are so excited about our NEW classes starting at Milestone tomorrow, April 14th! Jeff Howard is now teaching exclusively at Milestone and has an amazing new lineup planned alongside Jennifer Lowe. We are elated to have both of them as a part of our Milestone team to help us continue to provide you the latest and greatest in the fitness industry. These new classes will allow you to challenge yourself in a fun and encouraging environment and keep you inspired to be the best version of you! Here are the new TRX classes + class descriptions and pricing.
INTRO TO TRX: Kick start your fitness program with this Level 1 Basic class designed to introduce the "new" student to the basic principles of TRX Suspension Training. You will learn the set-up and use of the TRX, along with the correct body position, alignment and basic TRX movements. Emphasis will be on range of motion, function movement and strength, balance and stability.
All fitness levels welcome.
TRX BASIC: Now that you've mastered Intro to TRX, you're ready to step it up a notch with this Level II Basic class. Moving on to this simple yet challenging TRX workout, you will increase total-body flexibility, mobility and stability all while engaging the core. Get ready to pick up the pace as we build strength and stamina with basic foundational exercises along with TRX combo moves.
All fitness levels welcome.
TRX: Ready to challenge your workouts with high intensity, powerful movements at faster tempos? This class has timed interval sets combined with TRX exercises and cardio moves.
Prerequisites: Intro and Basics Class
TRX EXPRESS: This is the most intense 30-minute metabolic workout you'll ever experience with the TRX Suspension Trainer. Feel the total burn as we move from lower body to upper body to core. We don't mess around here!
Prerequisite: Basic Class
TRX POWER PERFORMANCE: This class is 30 minutes of continuous strength and cardio moves designed to push your physical limits though powerful high intensity moves using the TRX straps and stick. This class requires prior TRX experience at a strong intermediate or advanced level.
TRX STICKS & STRAPS: If you're serious about your fitness and athletic performance and eager to see results, this non-stop metabolic workout is for you. This workout includes challenging total-body strength circuits using the TRX straps mixed with TRX stick intervals in both aerobic and anaerobic training zones. Guaranteed to challenge our strength, stretch your endurance and make you sweat.
Prerequisites: Basic Class
TRX TABATA: Take these two elements combined to push you to your limits while still feeling successful...we dare you to try this!
Just because you can't fit in your full 45-60 minute workout, doesn't mean you have to can your workout for the day. 15 minutes is better than no minutes! Here's why:
1. There are still calories to be burned. Focus on fast-paced movement, like jump roping, bike riding or walking up and down stairs. High intensity interval training also help torch calories efficiently. Try sprints on the treadmill for 1 minute then walk 30 minutes and repeat or jump roping. Doing some sort of fast-paced exercise for 15 minutes will burn anywhere from 120-165 calories. You can't say the same for sitting on your tush! And, those calories add up over time. If you do that 5 days a week, that's 500+ calories more burned than if you decided to skip out.
2. You'll reap health benefits. Before you get so tense at your desk that you want to throw your computer out the window, why not take a 15-minute break? A 15-minute break will not only reduce stress and anxiety and boost your mood, but it will also get your blood flowing and give you energy. Taking breaks helps to prevent depression and headaches and will help you sleep better and clear your mind. Take your sneakers to the office. Save yourself (and your computer!) and take a 15 minute walk for some fresh air.
3. It keeps you on the right path. It's true that one healthy choice leads to another. When you get in the habit of exercising daily, you're more likely to stick to it. And, same goes for skipping workouts. Your mind and body will appreciate the consistency of working out daily, not the excuses.
The
perfect workout partner is someone you enjoy being around, someone who can
motivate you, and someone who understands your weaknesses and strengths.
Whether it be your best friend or your significant other, exercise is so much
more fun with the person that gets your heart pumping even without exercise! A
heart healthy relationship between two people is so important. Lets face it;
with the busy lifestyles most of us lead, stress and anxiety can put a damper
on relationships. You tend to take out your frustrations on the ones closest to
you and the ones you love. So its time to exercise with the one you love!
Release stress, get fit, and feel fantastic as a couple! Studies show
that exercise improves your mood by releasing endorphins, which make a person
happy. Exercise decreases stress and anxiety, improves your overall sleep
pattern, and helps to fight off chronic diseases.
Partner
exercise is fun. According to my clients at Baptist East Milestone Wellness
Center, partner training does not even feel like exercising. The time just
flies by! Usually when you are on the treadmill by yourself it can seem like an
eternity to reach your 30-minute goal. Many people listen to music to pass the
time or watch television. Why not exercise with someone that you can release
your stress to? Talking and releasing thoughts about your day will improve your
mental health. At the same time, you are improving your physical health while
exercising. Together you are a team that must finish a workout! Partner
training can bring you closer as a couple and improve overall health and
wellness.
There are
a variety of exercises to do as a couple. Walking in the park, laps around a
track, swimming at your neighborhood pool or joining a couples dance class are
ways to release stress and have a heart healthy experience with the one you
love.
If you
choose to have a personal trainer lead you in your partner workout, there are a
variety of exercises they can offer. Your trainer will watch your form as you
perform the exercises so no injuries will occur. Also, a trainer can bring a
variety of exercises you never knew existed. Your trainer will assign exercises
that are appropriate for your body so you can improve your cardiovascular
endurance and strength the correct way. We can turn your workout up a notch and
spice up your love life at the same time!
I personally
enjoy working with all my clients. A couple in particular I partner train are
Bob and Marie O’Connor. They are such a dedicated team together. They arrive
with smiles on their faces ready to go! I give them a workout that is
appropriate for their bodies and they succeed with each other’s support. Bob
and Marie do a variety of cardio, calisthenics and weight training
exercises. One may be stronger than the other on one particular exercise
and visa versa. I adjust the exercise according to their individual strengths
and weaknesses. Together, they support and encourage each other.
I give
Bob and Marie exercises that involve teamwork such as tossing a medicine ball
back and forth in coccyx balance position. Another exercise is facing each
other, hands together, and squat up and down. Planking and wall sit exercises
are also incorporated in their partner program. My favorite exercise I have
them participate in is running around the track together. I love watching Bob
grab Marie’s hand to encourage her as they finish the last few seconds of the
lap. I enjoy the smiles, laughter and the playful competitiveness they share
throughout the session.
I asked
Marie and Bob what they enjoyed most about training together. Marie and Bob
both stated, “First and foremost we love spending time together. We are more
committed and more dedicated to keep our scheduled appointments and we work
harder when we are together. Both of us have lost significant amounts of weight
and know that one of the keys to keeping it off is exercise and a healthy diet.
Working with Alison ensures us that we are doing the most beneficial exercises
in a safe environment. Getting vital input from Alison helps us better
understand the importance of nutrition and exercise regimens. Working out as a couple
keeps us loyal to our shared goals and eliminates any activities that might
compete for our time. Working out as a couple helps us enjoy our time together
with a knowledgeable, upbeat, encouraging personal trainer with whom we have
developed a strong relationship.” Bob and Marie personal train 3 times a week
for 30 minutes at Milestone. They are also very active outside the gym as well.
They love to travel and go hiking.
Once you
have established a workout you enjoy, you are likely to stick with it. Enjoying
your workout with a partner will keep you strong and healthy as an individual.
Love life, love yourself and keep your heart healthy…with someone special!
Turn around your diagnosis of pre-diabetes with a dose of nutrition and supervised exercise while losing weight. Baptist Health Louisville and the Baptist East/Milestone Wellness Center offer a pre-diabetes medical fitness program dubbed NEED - Nutrition, Exercise and Education to Deter Diabetes. Physician referral is required to join. The referring physician will receive information on the initial consultation and ongoing process.
The goal of NEED is to delay or prevent the onset of Type 2 Diabetes for those already diagnosed with metabolic syndrome, characterized by extra weight around the waistline. Participants will first consult with a certified personal trainer from the Wellness Center on their medical and fitness history including a strength and cardiovascular assessment, and body composition.
The NEED program beings with a class on nutrition, let by a certified diabetes dietician. Next, participants will begin their semi-private personal training sessions, selecting the most convenient times for their workouts. Losing as little as 5% of your total body fat, by incorporating a highly individualized physical activity program, will help decrease your risk of diabetes. Workouts are from:
Noon-1 PM or 6-7 PM on Tuesday or Thursday for 5 Weeks
or
7-8 AM or 1-2 PM on Monday, Wednesday, Friday for 4 Weeks
Call for program fees, which include personal training time at Milestone Wellness Center (insurance may pay for some portions of the program.) Milestone members receive a 25% discount on the training sessions. You do not have to be a Milestone member to participate.
For more information, call Milestone Wellness Center at (502) 896-3900 ext. 115 or Baptist East Diabetes Management Program at (502) 897-8831
Have you wondered what those long, black and yellow straps are that hang from various parts of the gym? These are TRX Suspension Training straps and you can learn all about them beginning this week at Milestone with the start of our 6-week TRX Suspension Training program.
What is TRX Suspension Training?
Born in the Navy SEALs, Suspension Training bodyweight exercise develops strength, balance, flexibility and core stability simultaneously. Suspension training leverages gravity and the user’s body weight to complete hundreds of exercises. You're in control of how much you want to challenge yourself on each exercise - because you can simply adjust your body position to add or decrease resistance.
The TRX Suspension Trainer:
Delivers a fast, effective total-body workout
Helps build a rock-solid core
Increases muscular endurance
Benefits people of all fitness levels (pro athletes to seniors)
Can be set-up anywhere (gym, home, hotel or outside)
By utilizing your own bodyweight, the TRX Suspension Trainer provides greater performance and functionality than large exercise machines costing thousands of dollars.
Milestone's 6-week TRX Suspension Training program starts tomorrow, January 6th, with Milestone personal trainer, Robb Beyer. Get to your core as Robb guides you through the benefits of TRX: core strength, balance, flexibility, endurance and power.
For many people, the start of a new year brings new enthusiasm, a new outlook, and many times, new fitness goals. New Years resolutions lists can be just as daunting as your holiday shopping list. In addition to the post-holiday slump, not being able to keep your resolutions by February can be frustrating, cause anxiety and make the rest of the winter months feel hopeless.
It's so important to make attainable New Years resolutions. Your resolutions don't have to be sweeping character changes. Take some time to reflect on your past year's behavior and promise yourself to make positive lifestyle changes.
“Setting small, attainable goals throughout the year, instead of a singular, overwhelming goal on January 1 can help you reach whatever it is you strive for,” says psychologist Lynn Bufka, PhD. “Remember, it is not the extent of the change that matters, but rather the act of recognizing that lifestyle change is important and working toward it, one step at a time.”
By making your resolutions realistic, there is a greater chance that you will keep them throughout the year, incorporating healthy behavior into your everyday life. Here are some tips to think about when making your 2014 resolutions:
Start Small // Make resolutions that you think you can keep. If your goal is to exercise regularly, make it a point to make it to the gym 3 or 4 days a week, not 7 days a week. If you want to eat healthier, try replacing your dessert with something else you enjoy like fruit; or, cut your usual dessert portion in half. Don't view your new healthy eating as a form of punishment. Weight loss goals tend to be unrealistic. Don't tell yourself you need to lose 50 pounds. Tell yourself "I'm going to lose 2.5 pounds a week." Or, I'm going to lose 5 pounds this month." Once you reach your smaller goals, you will see even greater results with consistency in proper nutrition and exercise.
Write It Down // Write down your resolutions and put them in a place when you can see them. Writing down your goals will help you to hold yourself accountable and thus maintain consistency over time.
Change One Behavior at a Time // Don't get overwhelmed and think you have to change all of your unhealthy behaviors all at once. Changing a bad habit or unhealthy behavior takes time. Focus on changing one thing at a time.
Talk About It// Share your goals with your friends and family. Having someone to share your struggles and successes with makes your journey to a healthier lifestyle that much easier and less intimidating.
Don't Beat Yourself Up // Don't strive for perfection. Perfection is unattainable. There will be setbacks and bumps in the road on your new journey and that is normal and OK. Don't give up just because you ate a brownie or couldn't make it to the gym the entire week. Resolve to recover from your mistakes and get back on track.
Ask For Support // Accepting help from those who care about you and will listen strengthens your resilience and ability to manage stress caused by your resolution. If you feel overwhelmed or unable to meet your goals on your own, consider seeking professional help. Professionals (trainers, nutritionists, psychologists etc.) can offer strategies as to how to adjust your goals so that they are attainable, as well as help you change unhealthy behaviors and address emotional issues.
Here is the perfect place to start!
Share your New Years Resolutions for 2014 as a comment below:
