It's important to keep your health and hard work in mind over holidays. You've worked hard to get to where you are now and one weekend of sweets and treats galore can really throw your body off. Often times we over-indulge and come off of the holiday weekend feeling down on ourselves, feeling bloated and often unmotivated. Keep your health top-of-mind this 4th of July weekend and try some of these healthy recipes! 

We've pinned 20 festive recipes on our Fit Food Pinterest board HERE.

New to Pinterest? Click on an  image once, and then again and it will take you to the original source where you can then find the recipe.
Scroll down for some amazingly festive and fun recipes! 
Betsy Ross Toast || Click Image for Recipe

Grilled Blackberry, Strawberry, Basil & Brie Pizza Crisps || Click Image for Recipe
Patriotic Quinoa Salad || Click Image for Recipe
Lemonade Spritzer with Berry Ice Cubes || Click Image for Recipes
Festive Drunk Strawberries || Click Image for Recipe
If you try any, let us know! We'd love to see how you keep your health a priority this holiday weekend!

Challenge yourself this month with this 30-day challenge Plank challenge! Let us know how you do!

Do you know you should exercise but don't know where to begin? Are you lacking motivation to exercise for your health? Are you intimidated in a fitness center? If you answered yes to any of the above, this program is for you! Join Glenda for her 6-Week Learn to Exercise Program starting Monday, July 7th! 

Baptist Health/Milestone Wellness Center
St. Matthews | 750 Cypress Station Dr. | Louisville, KY 40207
www.baptistmilestone.com

You asked, we answered! CrossFit St. Matthews has new and improved pricing and a new schedule to ensure you have all fitness options and interests available to you at Milestone.

What is CrossFit?

CrossFit is an intense, full-body workout that combines elements of cardio, weight lifting, gymnastics, core training and more to prepare the body for the unexpected. Your certified CrossFit coach will focus on techniques and maximize safety while helping you achieve a higher level of fitness.

CrossFit Benefits

• Personal coach for motivation
• Elite strength and conditioning
• New training routine each session
• Hard core workout in minimal time 

Do we have Certified trainers at CrossFit St. Matthews?

Yes, we have 3 CrossFit Level 1 Trainers: Chris Albro, Healther Albro and Warren Thomas

Email them at crossfitstmatthews[at]gmail[dot]com (format as normal when emailing, this format is to prevent spam)

CrossFit Program | 

FIRST CLASS IS FREE!

Members: $20/session
      Package of 10 Sessions: $150
Non-Members: $25/session
      Package of 10 Sessions: $200

CrossFit St. Matthews Schedule

Monday

Did you know? Panera has a secret, hidden menu that contains clean menu items. You won't see the hidden menu mentioned anywhere at any Panera locations, but rest assured that every Panera employee knows what you're asking for when you order an item on their Hidden Menu.

The Hidden Menu at Panera contains 6 meals that are basically low-processed carb, high-protein meals. We have to believe they also give you lots of power, as the word "power" is used in each item. Here's what you'll find on the hidden menu:

BREAKFAST

Sliced top sirloin steak, two all-natural eggs, sliced avocados, and sliced tomatoes.

1 bowl | 130 calories | 15g fat | 4.5g saturated fat | 210mg cholesterol |

Sliced roasted all-natural turkey, egg whites, warm baby spinach, roasted peppers, and basil pesto.

1 bowl | 180 calories | 7g fat | 1g saturated fat | 30mg cholesterol | 500mg sodium | 7g carbs | 2g fiber | 1g sugar | 25g protein

Written By Tsue French, Licensed Massage Therapist, the Oasis Spa

Milestone Wellness Center offers many opportunities to get healthy and stay well. No matter where you are in life, or what your fitness level is, our staff will meet you there and take you further. From group classes, to individual training sessions, healthy meals, hot pools, and seminars; there are a hundred ways to get you feeling better and happier. Massage therapy is one way, maybe the best. 

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: