Tomorrow marks the first day of school for Jefferson County! Hooray! Here are some tips to ensure your kids look and feel their best (and you, too!) on their first day back at school:

SHOWER

Showering at night before bed saves time in the morning and sends the kids to bed feeling calm and relaxed.

Enroll today and explore the 7 Chakras with Tami on Sunday,  August 17 | 1:30-3:30 PM

 

The kids are back in school or just a few weeks away from being back in school which means new routines are developed. We know that getting back into the swing of the school year takes time. It's important to make sure you're taking the right steps to ensure the back-to-school transition is an easy one for you and your children. Sleep, physical activity, and nutrition are 3 areas to focus on to ensure your kids are ready for and thriving on their new schedule. 

 

SLEEP

School-aged children need at least 10 hours of sleep per night (10-12 hours is recommended). Adults need 7-8 hours. Set a sleep schedule, going to bed and waking up the same times each day. Keep room temperature on the cool side. Bedtime difficulties often arise with school-aged and preteens due to after-school activities, sports, TVs, computers, video games, and hectic family schedules. Lack of sleep causes irritability or hyper types of behavior which inhibits children from paying attention in school. At back-to-school time, it is more important than ever to have a consistent bedtime and limit TV, computer or video game usage as these (especially in the bedroom) can be a distraction.

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.