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!

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.

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. ___________________________

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.

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:

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

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

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! 

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!