Today is the last day of Stress Awareness Month. We hope that throughout the month of April, you have learned valuable information from our blog and from our Facebook page on how to handle the stress in your life. Here we shared information on the different types of stress; routine stress, change stress, and traumatic stress. Here we shared 16 ways you can manage your stress. Below are all 10 Stress Tips we shared on our Facebook page throughout the month of April. Managing your stress is so important to your overall health. Too much ongoing stress can leave you feeling overwhelmed and effect your emotional and physical health. We challenge you to use these stress tips and take note of how you feel. Make 2014 the year you choose to focus on your health. Relax and rejuvenate for your body and mind!

After a rough winter, we're so glad Spring is here! Along with flowers and lush landscapes, Spring brings us the bright colors of fresh, seasonal produce back to the grocery store; colors and tastes that we miss during the winter months. Here are some of the fruits and vegetables that are in season during the spring. The best part about buying in-season produce is you'll save money when you buy them fresh. Checking out any of the Louisville area, local farmers markets is a great first step. Plus, in-season produce delivers the best flavors. Cheers to no more dry and tough strawberries! Also, don't forget to check out GreenBEAN Delivery. GreenBEAN Delivery is a year-round food delivery service that brings the freshest local &  organic produce and natural groceries right to your doorstep. Be sure to ask about the Milestone discount! 

This beautiful, colorful and nutrient dense salad from SkinnyTaste.com looks like the perfect spring and summer salad and is the perfect balance of protein and carbohydrates. If you are not a beet lover, keep reading...you might become one!

Nutrition Information
Servings: 4
Size: 1 salad
Old Points: 6 pts
Points+: 7 pts
Calories: 271
Fat: 10 g
Carb: 22 g
Fiber: 3 g
Protein: 25 g
Sugar: 14 g
Sodium: 494 mg (without salt)
Cholesterol: 51 mg







Benefits of Beets
Beets are an extremely nutritious and are an amazing source of vitamins and minerals.

Vitamins and Minerals
Beets are high in potassium, magnesium, fiber, phosphorus, iron; vitamins A, B & C; beta-carotene, beta-cyanine; and folic acid. Beets are especially great for women who are pregnant as the vitamin B and iron are very beneficial to new growth cells and replenishing iron in the body.

Beets contain betaine, the same substance that is used in certain treatments of depression. It helps protects cells, proteins, and enzymes from environmental stress. Beets also contain trytophan, which relaxes the mind and creates a sense of well-being, similar to chocolate or turkey.

Beets Cleanse the Body
Beets are a great tonic for cleansing the liver and they help to purify the blood. The benefit of beets for your blood likely comes from the naturally occurring nitrates in beets. The nitrates are converted into nitric oxide in your body which in turn, helps to relax and dilate your blood vessels, improving blood flow and lowering blood pressure.

Beets Are Sweet!
In the 19th century beets became a popular source of sugar because of their natural sweetness. If you are a juicer or like to make healthy smoothies, try adding beets to your smoothie or juice. Use a small amount at first to supplement your fruit. You just might be pleasantly surprised!

We know the Easter Bunny is full of sweet and delicious treats. However, this is another holiday that you can celebrate just as joyously without wrecking your diet and falling off of your fitness journey. Challenge yourself and our family to have a healthier Easter this year! We've given you some fun ideas, both edible and non-edible, to help you create a healthy Easter basket this year!

Annie's Homegrown brand has multiple products that are bunny shaped and fun for both kids and adults. Chocolate covered strawberries (or any other fruit!) are always a delicious and juicy treat. Don't feel the need to go cold-turkey and have no candy at all - that's no fun! Try making your own, homemade peanut butter eggs or buying individually wrapped treats, like dark chocolate. If they're individually wrapped, you're less likely to over indulge and you won't be eating handfuls (Hello M&Ms!). You're probably laughing at us for suggesting carrots. But, after all, they do play a part in the commercialized theme of Easter. We know carrots aren't as fun as chocolates. But, throw in a new flavor of hummus to try and you'll have a new healthy snack.

Some non-edible ideas are lip-balm, make-up or toiletries, gift-cards, side-walk chalk (undeniably fun for both kids and adults!), small fitness equipment like a jumprope, and stationery. We all enjoy receiving a hand-written note these days and writing friends can actually help reduce stress.

We hope this helps you think healthy this Easter! Happy Easter!

Do you have any other tips for making a healthy Easter basket? Share with us in the comments below!

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!



TRX Classes are held in our
NEW AND IMPROVED CLASSROOM D!
Maximum Participants: 20 per class

Enroll today and explore the 7 Chakras with Tami on Saturday, April 19 | 12:30-2 PM

If you've taken a peek into our Fitness Coaching office lately, you may have noticed a pretty pitcher of water with lots of colorful fruits! This is the healthy way to flavor your water and likely the best way to get you to drink more of it! Infusing your water with fruit is easy, nutritious and refreshing. Use any fresh fruit (except bananas - they don't work well!), herbs, and spices to turn your once plain water into a delicious, flavored and refreshing drink. Here are some recipes to help you get started!

As seen in the fitness coaching office:


[Left: Lemons and Limes // Right: Cucumbers, Raspberries, Lime, and Mint]
Photos c/o Milestone Personal Trainer, Lauren Burkhardt

Risotto is a delicious grain that pairs well with just about anything. You can throw all types of protein and veggies in with risotto and have a warm, satisfying and well-rounded meal. This Skinny Asparagus Risotto from SkinnyKitchen would be a delicious dinner for a "Meatless Monday!"

Asparagus is great as a detox vegetable and is considered an anti-aging vegetable. It helps to reduced inflammation and is high in folic acid, potassium, fiber, thiamine and vitamins A, B6 and C. Spinach is a power food that is also loaded with vitamins. One cup of fresh spinach (or 1/6 cup of cooked spinach) contains TWICE your daily vitamin K needs. This along with the calcium and magnesium in spinach is essential to maintain healthy bones.

Unlike typical white rice, Arborio rice contains some fiber.  It has 3 grams of fiber for ¼ cup uncooked rice. It does take a bit of attention when making, but it's not difficult and turns out very creamy and delicious...not mushy at all! 

Ingredients