Make the Most of Your Workouts

by Stu Kershner PT, OCS

Do you feel short on time over the holidays? Are you skipping workouts because you can’t get to that hour-long class? Try a 30-minute circuit training workout instead! 

Circuit training combines exercises in a back-to-back format which does not allow much rest, so your heart rate stays elevated. As you work out, you tackle both areas of fitness at the same time. It lets you be efficient and complete your workout in 30 minutes!

My favorite circuit training format is a combination of two exercises – one upper body and one lower body – repeated back to back for three sets of 12-15 reps each. I will do three to four different circuits and I will be exhausted in 30 minutes.

Here’s an example of one of my favorites:

Circuit 1: TRX chest press combined with walking lunges – 3 sets of 15 each

Circuit 2: TRX row combined with TRX lateral lunges – 3 sets of 15 each

Circuit 3: Dumbbell bicep curl to overhead shoulder press followed by dumbbell deadlifts – 3 sets of 12 each

Circuit 4: Cable overhead pulldowns followed by box step-ups – 3 sets of 12 each

The combinations are endless, so it’s an opportunity to do something different every workout AND challenge yourself.

Member Spotlight: Sharon Patton

When Sharon Patton joined Club Greenwood in February of 2019, her fitness goals were simple; lose fat and gain muscle. She began working with trainer Melissa Byers and the consistent changes she noticed while reaching her goals kept her motivated. One of Sharon’s favorite things about training with Melissa is her attention to proper form. “Melissa makes sure that whatever exercise we are doing, we do it correctly. Her focus allows me to replicate it on my own.” Working with a trainer showed Sharon how much she loves weightlifting. A big part of that is because of the safe, welcoming, and encouraging environment of Club Greenwood.

woman posing for headshot

Like any Coloradoan, Sharon loves to ski and hike. She hasn’t been able to ski moguls for years, but with her increased strength and fitness levels, Sharon is ready to tackle the hills at Beaver Creek. Amazed by her new strength, Sharon is excited to think about the goals she will take on next. We can’t wait to follow along and see what she achieves on and off the slopes!

How to Find the Perfect Swim Team

by Genevieve McNally,
Greenwood Tiger Sharks Head Coach

Everyone wants to find the “perfect” swim team for their athlete, but what does that look like? Fast swimmers? Large team? Small team? Progressive, cutting edge coaching style? Classic, predictable coaching style? State of the art facilities?  The list continues. Here are a few tips from our GTS coaches regarding how to pick the best team for your athlete.

USA Swimming Club

According to USA Swimming, there are 3,000 registered USA Swimming teams across the country. There are plenty of choices out there, but why choose a registered USA Swim team? Simply, it comes down to regulations and accreditations. USA Swimming teams must register every year to be a certified team, and the coaching staff must pass rigorous course requirements prior to being a USA Swimming certified Coach. Such requirements include Concussion Training, In Water Safety Skills, CPR and Athlete Protection Training. These diverse course requirements ensure that the coaching staff is professional and prepared to coach children of all levels from entry-level to Olympic. Regardless of background or previous experience, the training is consistent for all coaches across the board.


When looking for a team, you’ll want to ensure the facilities and the equipment that your athlete(s) will be using are up to your standard as a parent. If the pool is murky or the equipment is rusted or moldy, would you use it? Your athlete, no matter their age, is still developing and it is best to ensure a clean, safe environment for the athlete to grow. You can tell that a team cares about its athletes’ wellbeing when it goes the extra mile to keep its equipment and facilities in top shape.


Lastly, you’ll want to be clear about how the team (both athletes and coaching staff) relates to one another. It is a good idea to ask the team prior to joining what their mission statement is, what their short- and long-term goals are, and what expectations the coaches have for their athletes. The answers to these questions will give you an idea of the team’s culture and what the coaches emphasize most.

Here at Club Greenwood, we try to keep it simple. We ask that our athletes respect themselves, respect their teammates and respect their coaches. If athletes are following these guidelines, then we as coaches can most effectively assist each athlete by giving them the tools to achieve their goals while ensuring the environment is safe and fun. We understand that success looks different for each swimmer, and we do our best to make decisions that support and are in the best interest of our athletes.

For more information, please contact Head Coach Genevieve,

Camp Greenwood School Days Out

Written by Colleen Bernardis
Youth Programs Coordinator

Calling all parents in the Denver Metro area! Are there times where your kids are out of school but you have to work or just want some time to yourself and you don’t know what to do? Club Greenwood has a solution for you! Bring your kiddos into Camp Greenwood’s School Days Out! At Camp Greenwood, kids will have a blast doing arts and crafts, playing gym games, watching a movie and swimming. The camp includes lunch and snacks, so all you have to do is bring your kids and their swimsuits.

Camp Greenwood encourages a healthy lifestyle through the development and education of mind, body, and spirit by providing a safe, fun and creative environment for children that stimulates learning and fosters a child’s overall health for life. Camp Greenwood will offer children many fun and exciting opportunities to both learn and play. Each day at camp will offer a variety of activities to choose from so that each child’s needs and interests can be met, encouraging and enhancing growth and development in young children. Camp Greenwood will provide a balance of educational and recreational features so that programs are special for children. Sign your kids up for a camp they won’t forget.

Get your kids registered for School Days Out today:

October 14-18

November 8, 11, 8, 11, 25-27, 29

December 20, 23, 24, 26, 27, 30, 31

January 2, 3, 6, 20

February 14, 17, 18

March 5, 6, 16-20, 23-27

May 1

Summer Camp begins May 26

Register Today!

Creating Balance within your Fitness Routine

Written by Brianne Hovey 
RYT 200 
Additional certifications in Restorative Yoga, Yin Yoga, and Yoga Nidra

Do you ever feel like you need a re-set? I am feeling that way now as I type this. I could use a) a nap, b) a massage, c) a break from my ongoing to-do list and habitual thoughts. It’s times like these that I often think of the wisdom shared by one of my favorite travel writers, Pico Iyer. He says, “I turn to eccentric and often extreme measures to try to keep my sanity and ensure I have time to do nothing at all, which is the only time when I can see what I should be doing the rest of the time.” Sometimes I need someone else to offer me the space to step into where I can be free from doing and just be. As it turns out, I also LOVE being the person to offer this space for others.

What if I told you that you can come to Greenwood when you need a re-set? Our yoga program offers several weekly opportunities to nourish you on your rest day and in addition, we offer regular special workshops that offer deep restoration as well.

woman doing yoga outside

You do not need to have any prior experience of yoga to participate and you don’t even need any special gear. I will warn you, however, that once you start…you may just discover that yoga is your jam after all. That’s what happened to me. The benefits to the rest of my life are too good to pass up.

Without going down too many tangents, I will tell you that I came to yoga through the Power Vinyasa classes at Greenwood after many, many years of believing that yoga was not for me. I wasn’t flexible and the classes I had previously attended felt like they were designed exclusively for yogis who were already “great”. My yoga practice began as an effort to incorporate stretching into my routine as I was training for a triathlon and I found Greenwood’s yoga program the perfect, inclusive place to practice. After many months of practicing twice per week, I realized that I was receiving additional benefits from my practice: I was stronger, my lung capacity had grown and my grief from losing my father to cancer was shifting in a way I hadn’t anticipated. I had to learn more about what was happening in this practice. Unrelated, I took a trip to Nicaragua to learn how to surf at Holly Beck’s surf and yoga camp. I was {embarrassingly} audibly disappointed to learn that the yoga offered was yin yoga rather than the powerful, active vinyasa practice I had grown to love. I expended copious energy learning how to surf. And after that…. I found my way to the yin yoga class and felt only what I can describe as a visceral “ohhhhhhhhhhhhhh” throughout my body and mind. This meditative practice of postures held for time to help the connective tissues restore, was the absolute perfect way to support my body and mind as I recovered from my yang efforts of learning to surf. I had a new hook and a new practice to support my health and my sense of life balance. My love for yin yoga was quickly followed by restorative yoga and yoga Nidra. Each of these practices offer incredible balance for active lifestyles.

Here are some of the benefits you can expect by incorporating a Yin Yoga, Restorative Yoga and/or Yoga Nidra practice into your routine:

  • Deep sense of restoration
  • Balance for your nervous system by activating the parasympathetic nervous system
  • Improved energy and circulation
  • Reduced stress and anxiety
  • Increased awareness of body, mind and emotions
  • Enhanced physical flexibility and mobility (Yin & Restorative)
  • Enhanced personal acceptance and flexibility (all practices)
  • A calm mind, leading to an increased sense of focus and mindfulness

lotus floating in pond

I invite you to come to a class and experience the benefits for yourself. Below are our regular class offerings and all classes are appropriate for beginners:

  • Restorative Yoga, Sundays at 11am with Alana: Restorative yoga is a receptive, calming practice intended to align your physical and mental being with breathwork and a series of gentle poses held for 5 minutes or longer, completely supported by props. The focus in this practice is in letting go of tension and entering a deep state of relaxation. Leave feeling relaxed and energized.
  • Yin & Meditation, Tuesdays at 7pm with Malissa and Saturdays at 11am with Laurel: Yin yoga is a practice intended to target the deep connective tissues (ligaments, joints, bones, and fascia). The postures are held for time (90 seconds up to 7 minutes) and supported by props. In this time, students are encouraged to find an edge to their sensation, hold the pose for time, then release the pose mindfully. Additional healing benefits of meditation are incorporated to quiet the mind. Regular practice will yield increased circulation, improved flexibility, and renewed flow of energy throughout body and mind.
  • Yin & Yoga Nidra, Fridays at 4:30pm with Brianne: This 75 minute practice combines 30-45 minutes of yin yoga (see above description) with 30-45 minutes of Yoga Nidra. Yoga Nidra is an ancient meditation technique, practiced lying down in savasana. Beginners can expect to experience conscious relaxation on physical, mental and emotional levels through entering a state of non-doing. This state of relaxation provides an opportunity for energy, normally burned by the mind, to become available to heal and restore the body. With more practice, students also experience an exploration of the layers of consciousness and of their true nature.

The common thread of these practices is intentional stillness and rest. Treat yourself to a class and find out for yourself how you can personally benefit from the practices offered.

Look for additional workshop offerings announced via the member email and/or flyers outside of the Jade studio. We host sound healing gong baths regularly and our annual Yoga Immersion weekend is coming up October 24-27, which will include many workshop opportunities to take a deeper dive into your yoga practice.

“In an age of speed, I began to think, nothing could be more invigorating that going slow. In an age of distraction, nothing can feel more luxurious than paying attention. And in an age of constant movement, nothing is more urgent than sitting still.” – Pico Iyer

Attend Brianne’s Classes:
Sunday 4pm Candlelight Vinyasa
Friday 4:30pm Yin & Yoga Nidra  (75 min)

What is Functional Fitness?

By Vivian Griggs
Personal Training Coordinator

Functional Fitness has been a buzzy term for several years now.  But what does it really mean?  At its core, functional fitness is exercises or activities that make you stronger, fitter and more flexible in your day-to-day life.  Putting luggage in the overhead compartment?  Functional fitness can help with that.  Playing sports with the kids or grandkids in the backyard?  Functional fitness can help with that.  Getting up and down the stairs or in and out of the car?  Functional fitness can help with that!

Woman lifting child into air

Functional exercises are those that multiple joints through multiple planes of movement.  For example, doing a bicep curl while doing a squat.  Your body has to stabilize itself using your core muscles, your leg muscles have to work to lift not only your body weight but the weight of the dumbbells and your arm work to lift the dumbbells in the bicep curl.  Just about every joint you have gets involved in this move, and your core has to stabilize you.  Talk about getting more bang for your buck! 

Man squatting and lifting weights in gymSome great functional exercises are squats with a bicep curl, squats with an overhead press, a plank, a pushup, or a lunge.  The list is almost endless and can be customized to what your specific needs are.  Curious how you can optimize your time in the gym and really make that workout work for you?  Book a session with a trainer and they can show you a full routine of functional exercises that will specifically help you!

3 Simple Steps Toward Better Fitness and Health

By Gary Stotler
Member Coach

How simple is starting an exercise routine?

It’s as easy as 1.2.3.

  • Eat an apple a day
  • Walk around the block
  • Read 10 pages of a positive or inspirational book

Too simple? 

Maybe. However, think about it. If your goal is to live a more healthy and active lifestyle, what better way than to start adding in some positive action rather than cutting out something you “have to have”?

Does going on a diet scare you? Yeah, me too… so start with eating an apple a day. How good would you feel about yourself if you ate an apple a day for 30 days?

Does working out at the club for two hours, seven days a week scare you? Yeah, me too… so why not start with parking a little farther away and adding 1,000-1,500 steps to your daily routine? The average calories burned would add up to about 3,500 per month which is equivalent to one pound.

Does reading a book a month scare you? Yeah, me too… so why not start with 10 pages a day? Did you know that would be 300 pages a month? That would equate to about a book a month. How much could you learn reading 12 positive and inspirational books in a year?

I have an unfair advantage in answering these questions, but I know you will not only feel better physically, but mentally as well. The idea of setting a goal and taking the action to achieve the goal will lead to more self-confidence. Imagine having more self-confidence in 30 days after eating an apple a day, taking a walk around the block and reading 10 pages of an inspiring book every day.

What do you think you could accomplish the following 30 days?

I have done this exercise with hundreds of people and I am happy to report the people who are willing to commit and follow through on their action plan finish the 30 days with more energy, more inspiration and more belief in what they can accomplish the next 30 days.

So my only question to you now is… are you willing to take the first step?

Member Spotlight: George Casey

When member George Casey joined Club Greenwood in early 2019, he was looking for indoor tennis courts, and everything else that came with them was a ‘bonus’.  He had a meeting with Member Coach Gary Stotler, who connected him with trainer Melissa Byers.  That small step is all it took to help George make a lifestyle change that he’s stuck with for several months, and doesn’t see stopping anytime soon. 

When member George Casey joined Greenwood in early 2019, he was looking for indoor tennis courts. The Athletic Club, classes and amenities that came with them was just a ‘bonus’ until he had a meeting with Member Coach, Gary Stotler. At their first meeting, Gary connected George with trainer Melissa Byers. That small step was all it took for George to make a lifestyle change that he continues to stick with months later and doesn’t anticipate stopping any time soon. One of George’s fitness goals was simply to get healthier and he says that working with Melissa has made all the difference. Melissa helps hold him accountable, gives guidance to achieve proper form and supports him in making healthy choices. In the five months that they have been training together, George has lost 50 pounds! 

George’s other goal was to improve his endurance, strength and flexibility on the golf course. Not only has he done that, but his handicap has dropped from a 30 to a seven and he intends to break five. Before working with Melissa, George had not won any tournaments. Fast forward to today and he has won seven! These efforts have led George to qualify for the Golf Channel Amateur Tour National Championship in West Palm Beach. After many health setbacks including chemotherapy and a hip replacement at a young age, these accomplishments sure are sweet. Thanks to Gary and Melissa, George has a whole new set of fitness goals to match his increased fitness levels. Way to go George! We can’t wait to see what you do next. 

Is Your Child’s Diet Optimal for Mental Health?

by Kristin Burgess, RD, Registered Dietitian / Personal Trainer

You feed your kid breakfast. You feed them snacks. You provide dinner every night. You send them to school with a water bottle. There is no way they are malnourished or dehydrated…or is there?

There absolutely is! The brain gets most of the nutrients it needs to perform properly (cognitive and behavioral function) from the food you feed it. Therefore, every single bite of food or sip of liquid you ingest during the day, and when you do it, has an impact on its development and performance. Studies have proven with an EEG, that breakfast is the most important meal of the day. Not just what is eaten but also how much. Kids come in all shapes and sizes and their caloric needs might vary. Most kids, ages 6-12, need 1800-2200 calories per day. This means that breakfast needs to be 500 calories. Lunch needs to be 300-500 calories and dinner likely needs to be 500+ calories. Many children feel rushed during school lunch or are preoccupied playing with friends to eat a full 500 calorie meal, therefore dinner becomes a bit more of a make-up area.

So, what does a 500 calorie breakfast look like? Two slices of 100% whole grain toast, two eggs with two tablespoons of avocado plus a banana; a 100% whole grain bagel with a schmear of cream cheese and one-two eggs or 1 ½ cups of Kashi Go Lean cereal, 1/2c whole milk and a banana. Always add at least ten ounces of water to breakfast to top it off.

I know mornings are rushed. I am a mom also. I have an eight year old and a six year old. Trust me, I get it. However if you encourage your child in a positive manner to eat this breakfast and you take the time to do so, watch them change! The anxiety and the signs and symptoms of ADHD or other mental challenges might fade. Remember that breakfast is just the start. Proper snacks, dinner, water consumption and pre/post activity nutrition is also a piece of the puzzle.

For more tips or personalized information, contact Kristin Burgess, RD Club Greenwood’s Health and Wellness Coach.

What I’ve Learned from Golf will Help Your Tennis

by Ron Steege, Director of Tennis

If you know me, then you may have heard that I’m somewhat obsessed with golf. What has been interesting to me is how my journeys toward improvement in both golf and tennis have mirrored each other over the years. My progress in golf has been slower, but I find the paths I’m choosing toward meeting my goals with golf, are similar to those I had with tennis. Learning a different sport has reminded me of this process and how much fun it can be when a goal is met and a skill is finally realized. In both sports, I’ve found that I enjoy practicing as much as playing. My golf learning experience has also made me a better tennis coach because I can relate to what my students are going through.

Learning any new skill as an adult can be both challenging and discouraging at times, but you’re to be applauded for trying. The first lesson one has to remember is that tennis is a difficult sport and there are no easy answers or short cuts to becoming a skilled player. I mentioned how much I enjoy the process of learning new golf skills; this should be the foundation of your development. An unfortunate element of learning a new sport as an adult, compared to a child, is the shortage of repetitions. Finding enough time to get the reps you need can be a big challenge. Most adults are lucky if they get to play once or twice a week. You can expect progress to take longer and come in smaller steps as you work your way up the NTRP ladder. You can expect larger jumps in your game as a 2.5 level player, but as you move in to 3.5, 4.0 and beyond, it may take a year or two before you realize a change in your rating. Remain patient with yourself and keep chipping away at improving those areas of weakness!

Realizing that finding the time to practice can be a challenge, make sure the time you have is used wisely. The quality of your practice becomes more important than the quantity. It was said that Jimmy Connor’s practice sessions were so intense that he would get more out of a single hour than most pros could in three. This requires good planning and intense concentration. For starters, one must have clear goals in mind for every practice session. The change of seasons can be a great time for reviewing and establishing goals for the months ahead. All journeys require a clear pathway for getting from point A to point B. Start with a realistic main destination goal, such as becoming a 4.0 player. The next step is to evaluate your current skills and determine what you must develop to get to that level. This may involve developing technical, tactical and mental skills. Progress should not be measured against wins and loses. The goal may have been to get 60% of your first serves in. If you lost the match, but achieved your first serve percentage goal, then check it off as mission accomplished and be happy regardless of the score outcome. Your improved first serve percentage is a great building block for the future. Typically, your goals during the winter months will be different than the summer months. Working on a technical problem during the summer when you’re playing tournaments and league matches is usually not a good idea. This is a time to grow tactically and mentally. The winter months are perfect for repairing those technical flaws.

Finally, there must be balance in your development. Depending on the season, your time should be divided between lessons, drills, hitting and match play. Overdoing any one facet can slow progress in other areas. If you spend all of your time playing, you may be weak technically. Conversely, if you only take lessons, you may lack some of the creativity of point construction and important mental skills for competing. Remember, “failing to plan is a plan for failure.” Have a plan for every practice session and match you play and measure your progress against your plan. Good luck! I look forward to seeing you on the courts!