It's that time again... time to make our New Year's Resolutions. While many people may say they are over-rated, New Year's resolutions can help you set your intentions and goals for the upcoming season. They may be big lofty goals, or they may be small changes, but either way goal setting is essential for improving any aspect of your life. 

Water’s Role in Your Body

• Water makes up 75% of the body and 85% of the brain.
• Water is necessary for the body to digest, transport, and absorb the nutrients in food.
• Water is required for breathing and for proper functioning of the cardiovascular system.
• Water is the main component of sweat. When sweat evaporates from the skin it takes with it some of the body’s heat; thus, it serves as an important regulator of body temperature.

 How Much Water Do I Need?

Bet you already know this one- at least 64 ounces of water daily for optimal hydration!

Meet Milestone member Kim Amico. In January of 2022 she decided to set a big goal for herself and set out to accomplish it. She competed in the 2022 90 Day Physique Transformation Challenge! With the guidance of Milestone trainer Kenny Hodges she put in the hard work and completely transformed her body. We are so excited to share that she WON 1st PLACE in the Female Over 50 Category of the competition. Kim recently shared her story with us & we knew we had to share it with you all.
Read below about Kim's fitness journey and the obstacles she overcame:

Mental health is more important than ever. Research shows that there is approximately a 20% to 30% lower risk of depression for adults participating in daily physical activity. Denise Ervin, a Milestone Member since June 10, 2020, came to us with a dream to share how the community here at Milestone helped her overcome her mental health struggles! 

Try this new take on chicken salad. Perfect for the warm summer weather approaching. This sweet but salty take on chicken salad is an instant crowd-pleaser. Scoop some onto a bed of spinach for an easy lunch or spread it on a soft croissant for an on-the-go meal. Regardless of how you eat it, we know you'll love it! Shout-out to our Center Café Director, Chef Teresa, for this fantastic recipe!

Pilates reformer training is a wonderful balance to your regular strength training routine. It’s low-impact and easy on the joints. 
Pilates reformer is a unique machine with different attachments and equipment that uses spring tension for resistance. There are a variety of exercises on the reformer at the essential, intermediate, and advanced levels. Each exercise is catered to YOUR body and YOUR postural needs. 

We have all been there. Had a great workout and soon after we are ready to eat up the whole kitchen. I call this workout hunger, it is a common occurrence and a big reason that weight and fat loss can stall. When we get that hungry our survival instincts take over and instead of searching for the best thing we just search for anything that will fill us up (seriously, who searches for fruit when they are hangry LOL?). Letting the body get to that point can cause metabolisms to adjust downward, decrease muscle mass, increase recovery time, etc.

1. Live smoke-free. For a person who smokes, quitting can seem like an insurmountable task, but it is the number one thing you can do to improve your heart health. Smoking is a major cause of cardiovascular disease and according to the CDC, causes one of every four deaths from the disease. Smoking can…

• Raise triglycerides (a type of fat in your blood)
• Lower “good” cholesterol (HDL)
• Make blood sticky and more likely to clot, which can block blood flow to the heart and brain
• Damage cells that line the blood vessels
• Increase the buildup of plaque (fat, cholesterol, calcium, and other substances) in blood vessels
• Cause thickening and narrowing of blood vessels

2. Monitor your blood pressure. Aiming for a blood pressure under 120/80 mm Hg can decrease your risk of cardiovascular disease. Continuous high blood pressure can damage your arteries by making them less elastic, which decreases the flow of blood and oxygen to your heart. Following a heart-healthy diet and exercising regularly can help maintain a healthy blood pressure. Talk to your doctor if you think your blood pressure is concerning.
3. Maintain a healthy body weight. Having a high body weight can be a contributing factor to cardiovascular disease. Being overweight can lead to fatty material building up in your arteries. When those arteries get clogged, it can lead to a heart attack. A healthy diet and regular cardiovascular exercises, as well as strength training, can help maintain a healthy weight.
4. Get active! The American College of Sports Medicine recommends 150 minutes of moderate activity (like brisk walking) per week. Another great goal would be to strive for 10,000 steps per day. Even simple activities like walking can have a tremendous positive impact on your health. Your heart is a muscle, and like any other muscle, needs exercise to get stronger!
5. Eat a heart-healthy diet. Make vegetables, fruits, whole grains, fish, and lean protein mealtime staples. Instead of focusing too much on what you must limit, focus on adding more of those heart-healthy foods into your everyday diet. Limiting sodium, saturated fat, and added sugar can also help maintain a heart-healthy lifestyle.

The end of summer and the arrival of fall prompt transitions of all kinds. As you reach for a sweatshirt and hot coffee, you know it’s the right time to make some seasonal changes in your skincare routine as well. Just like the change in seasons, your skin needs to change too.

So how do you change your skincare routine for fall? Here are a few suggestions and product recommendations from Leslie Guiot, Skincare Specialist at our Oasis Spa.

REPAIRING SUMMER SKIN 
After a summer of sunshine, heat, and humidity, it’s time to deep cleanse the pores of SPF and perspiration. Customized facials will help as well as brighten and even pigmentation that has darkened from all that extra sunshine. Exfoliation at home that’s specific to your skin type can also improve these issues. A series of non-invasive peels or microdermabrasion services can quickly get your skin glowing for the fall.

In the hustle and bustle of life, as we know it, it is easy to let exercise slip down on our list of priorities. Of course, having a personal trainer is a great way to stay consistent and motivated, but if that is not of interest to you, having a workout buddy might be just the thing you need! Knowing that someone is counting on you to show up is great motivation. Here is a list of reasons to have a workout buddy, and what to look for in someone to share your health and wellness goals!