Meet the Marketing/Digital Marketing Manager, Spencer Barber!
Staff Highlight | Spencer Barber
The No. 1 Ranked “Best Fast Weight-Loss Diet” by U.S. News and World Report
HMR Named a No. 1 “Best Fast Weight-Loss Diet” by U.S. News and World Report
Member Highlight | Ed Joyce
Ed has been a member of Milestone since 2004. He knew he needed to exercise, as his occupation necessitates a lot of sitting. So, in order to get active, he came to Milestone because it is in close proximity to his home and gave him no excuse to not exercise. When he first came to Milestone, he met with a personal trainer, Alison Cardoza, in order to learn the basics of how to exercise correctly, proper form for lifting weights, and how to use the cardio and strength training machines. He was sporadic with his exercise schedule at first, attending a few days a week and doing light cardio and light strength training exercises. He eventually hit a plateau in his fitness and was uninspired with his exercise routine. Eventually two years ago, Ed started thinking about his retirement. The thought crossed his mind, “When I retire, I want to be able to do anything I want. I don’t want to be limited in the activities I can do because of my (lack of) fitness.” So, he decided to make a change and go to the next level in his fitness.
A Real Wellness Success Story!
Kathy and Bill Garlitz
We both turned 60 in 2016 and celebrated our 25
5 Key Ways to Lose Weight
In my experience as a trainer I have seen many people with goals of weight loss. Of these people there are many who do not reach their goals because of one or two things in their lifestyle that hold them back. I have developed 5 things that I have seen work and were sustainable for weight loss.
1.Make a Plan and Commit to it
When you first decide you are ready to make changes to your life you should write down a plan for this change to occur. I really mean write it down! Writing down a plan of action and keeping it somewhere you can see helps you hold yourself accountable. When you are making your plan make sure that it is something that is achievable. For example, if you work three twelve hour shifts a week do not make a plan to workout seven days a week, that is just not something that is realistic.
2.Have a community to keep you accountable
Having a community means having a trainer, friends, or family to make sure you are sticking to your plan. In my experience it is best to have someone at the gym that is holding you accountable. So having a workout buddy or a trainer is the best way to keep to your plan. If you are working with a friend, make sure that friend is on your same fitness level so that one person is not trailing behind the other.
3. Nutrition, Hydration, and Sleep
I will be posting more on this in later posts but these three components are probably one of the most important things when it comes to weight loss. As far as nutrition goes it is very important to make sure you are getting all of the nutrients you need and avoiding unhealthy foods. For hydration, 64 ounces of water is the minimum that we should be drinking. For sleep, a person needs to be getting at least 6-8 hours a night. Overall on these topics there is a lot of information on the internet and many of them are not reputable. So when you are looking for nutrition advice it is best to consult a dietitian or at least make sure your sources are reputable.
4. Have an Effective Workout
An effective workout is different for every person. As a personal trainer my job is to make effective workouts for all types of people. Working with a personal trainer gives you an individualized workout that identifies your personal strengths and weaknesses. I think the second best thing you can do is to join a fitness class that you enjoy. Although these classes are not always individualized, they typically give modifications for all levels so that most people can participate. Another great thing is to find an at home program that works for you.
5. Do NOT Give Up!
This is one of the hardest things to do. Weight loss is difficult, takes time, and requires sacrifice. My biggest tip for you is to not get discouraged. Weight loss will happen even if sometimes we aren’t perfect with our plan. Be patient and work hard.
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1.Make a Plan and Commit to it
When you first decide you are ready to make changes to your life you should write down a plan for this change to occur. I really mean write it down! Writing down a plan of action and keeping it somewhere you can see helps you hold yourself accountable. When you are making your plan make sure that it is something that is achievable. For example, if you work three twelve hour shifts a week do not make a plan to workout seven days a week, that is just not something that is realistic.
2.Have a community to keep you accountable
Having a community means having a trainer, friends, or family to make sure you are sticking to your plan. In my experience it is best to have someone at the gym that is holding you accountable. So having a workout buddy or a trainer is the best way to keep to your plan. If you are working with a friend, make sure that friend is on your same fitness level so that one person is not trailing behind the other.
3. Nutrition, Hydration, and Sleep
I will be posting more on this in later posts but these three components are probably one of the most important things when it comes to weight loss. As far as nutrition goes it is very important to make sure you are getting all of the nutrients you need and avoiding unhealthy foods. For hydration, 64 ounces of water is the minimum that we should be drinking. For sleep, a person needs to be getting at least 6-8 hours a night. Overall on these topics there is a lot of information on the internet and many of them are not reputable. So when you are looking for nutrition advice it is best to consult a dietitian or at least make sure your sources are reputable.
4. Have an Effective Workout
An effective workout is different for every person. As a personal trainer my job is to make effective workouts for all types of people. Working with a personal trainer gives you an individualized workout that identifies your personal strengths and weaknesses. I think the second best thing you can do is to join a fitness class that you enjoy. Although these classes are not always individualized, they typically give modifications for all levels so that most people can participate. Another great thing is to find an at home program that works for you.
5. Do NOT Give Up!
This is one of the hardest things to do. Weight loss is difficult, takes time, and requires sacrifice. My biggest tip for you is to not get discouraged. Weight loss will happen even if sometimes we aren’t perfect with our plan. Be patient and work hard.
Winning at Running: 3 Tips for Weight Loss
When it comes to running, typically you’re in one of two categories: you love it or you hate it. (Okay fine, there’s the third option of a combined love-hate relationship.) Regardless of how you feel about it, one thing is for sure – the benefits of running far outweigh any woes.
5 Tips to Balance Delicious Southern Food and Weight Loss in Louisville
Simply mentioning some local homegrown favorite foods like fried dumplings, fried okra (okay, fried anything), stews and soups, cornbread, cheese grits, bourbon, and more, can ignite a mouthwatering sensation.
The Very First Step To Losing Weight
Losing weight is not always easy. For a lot of people, the hardest part of a weight loss journey is the very first step.
