Top 7 Ways to Achieve Your Fitness Goals

The reason we exist at Club Greenwood is for the honor of positively impacting people’s lives. There are many ways in which we strive to do this. We offer over 130 Group Fitness classes each week as part of your membership. The types of classes are thoughtfully chosen, the instructors are carefully recruited, and the class times are strategically placed with the goal of providing you with the best selection of classes offered at the optimal times that cater to a wide variety of interests and provide ample opportunity for achieving results.

On an average day, approximately 1500 people check into the club. Roughly 30% of those check-ins, or 450 people, attend a group fitness class. So how can you optimize your membership utilizing Group Fitness to achieve your fitness goals? Here are your top seven ways:

  1. Find Something You Enjoy And Do It

If you’re not having fun or being challenged with your workout, it’s easy to lose interest. Instead of dreading the treadmill, consider one of our many other options. With a nice balance of strength, cardio, balance and flexibility classes to choose from each week, there is great opportunity to find your new favorite.

Take advantage of our shorter classes that can be done in combination. Cardiovascular Intervals, Strong 30, BODYPUMP 30, BODYCOMBAT 30, CXWORX and Stretch and Roll are great choices. If you would like some assistance, we offer complimentary member coach services. When you find what you enjoy, you’re more likely to stay consistent and see better results.

  1. Set Goals

Maybe you want to avoid holiday weight gain, fit into a certain dress size, decrease your body fat percentage, cut your mile time or set a new lifting PR. Map out your plan of attack setting both short-term (30-day) and long-term (3-6 months) goals. That plan will help you stay focused and on the path to success. Share your goals with your group fitness instructor so they can help encourage you and keep you accountable.

  1. Drink Enough Water

The general recommendation is to  drink half your body weight in ounces every day. This is on top of replenishing fluids lost during your workout.  While the reminder to drink water may sound unnecessary and obvious, it is essential to your health.

  1. Eat Well

No training regimen is complete without the complement of good nutrition. Make sure you eat a consistent well-balanced diet. Dedication to both your training and your nutrition will offer the best results.

  1. Get Sufficient Sleep

Rest is crucial to our fat-loss and muscle-building goals. Lack of sleep raises cortisol levels and hampers proper recovery. Exercise places stress on your body, and it’s your body’s ability to respond to and rebuild from this stress that creates growth, results and body improvement. This is why nutrition and recovery are essential to achieving your fitness goals.

  1. Mix It Up

Many dedicated gym-goers fall into a workout rut. Break out of boredom by challenging yourself in new ways. Try new movements, set aside the dumbbells in favor of a barbell or cables, or grab a buddy and try a class. Don’t just set up camp at your usual corner or elliptical. If you are bored with your workouts, chances are your body is, too. Make some changes for a new challenge leading to new results.

  1. Stay Consistent

None of this information will be of much value if it’s not done consistently. No matter your goal, consistent efforts are rewarded with hard-earned results.

By Andrea Morris, Director of Group Fitness

Back to school means back to you!

Disruption, dysfunction and an overhaul of your schedule means something has to give… don’t let that something be your fitness! You focused, you put in the hard work and enjoyed all our beautiful Colorado summer has to offer, but now life hits the accelerator again as the kids go back to school, the fall activities start ramping up and next thing you know it’ll be time to set those New Year resolutions again. Why not keep the momentum going now so you can continue moving in the direction of your goals?

I have the opportunity to work with people from all walks of life to set and achieve their fitness and health goals. All too often, I watch a disruption in routine turn progress upside down and I see the disappointment as months of progress starts to dwindle away. A new routine is either a chance to drift into inaction or prioritize what is important.

Does fitness and health make your priority list?

If so, here are a couple tips so you can keep taking action toward a better you.

  1. Review and refresh your goals
    • What do you want?
    • Why do you want it?
    • How are you going to get it?
  2. Schedule your self-care time at the club
    • It’s amazing how quickly our day gets away from us before it’s “too late” to get in a solid sweat before bed. Find a time and create a positive routine around your goal.
  3. Remember your “Why”
    • What will keep you taking action toward your goals? Finding a class you like, bonding with a workout partner or having the accountability of a personal trainer can make all the difference between what you want now and what you want later.
  4. Take the action
    • Stress is built on the lack of efficiency which comes from a lack of consistency. Develop an attainable action plan. You will be amazed at how quickly a week or two of consistently following your workout plan will skyrocket your self-confidence!
  5. Keep Going
    • Life will happen. Some days the kids will need to be in three places at once. A work trip unexpectedly arises. Progress comes from consistency, not perfection. If you miss a day, give yourself some grace but don’t quit.

 Are you looking for a way to stay accountable and grow with a community of people within Club Greenwood? Myzone is a great tool to measure your workout intensity, track your consistency and be a part of a supportive community! Join the “Back to school means back to you” Myzone Challenge so you can keep moving in the positive direction toward your goals!

Do you have questions about Myzone or need to set up your new belt? Contact Member Coach Gary Stotler for more information and to get started today!

Keep the Momentum Going!

Andrea Morris, Director of Group Fitness

6 Ways to Stay on Track with Your New Year’s Resolutions

  1. Find something you enjoy.
    Whether it’s cycling, dancing, weight training, getting a great cardio and strength workout with equipment, punching and kicking, core work, a sweaty flow, or a nice stretch, we have something for you on the complimentary group fitness schedule.
  2. Schedule your workouts.
    Make an appointment with yourself. Even better, make an appointment with a friend to attend a class. You’re much more likely to make time for your workout if it’s scheduled and if another person can help keep you accountable.
  3. Set reasonable goals.
    Instead of trying to achieve everything all at once, focus on doing a little better with each and every workout. And stay consistent with your workouts.
  4. Add variety.
    A little variety goes a long way in creating some new motivation and excitement. If you’ve only ever done the treadmill, try some other type of cardio or weights or yoga.
  5. Connect with others.
    If you currently work out solo, try to recruit a friend. Meet others who enjoy the same workouts that you do in a group fitness class. A great partner can push you to work harder and truly challenge yourself, and social support can help you be more consistent with working out.
  6. Stop trying to be perfect.
    Trying to do things perfectly all the time is exhausting. Relax and enjoy the workout for what it is. To pay attention to the muscles working during each exercise. To be proud of what your body is capable of doing. It’s a tough challenge to focus on what your body can do instead of obsessing over how it looks. Relax and have some fun with your workouts.

Andrea Morris, Director of Group Fitness
303.770.2582 x312 | AndreaM@ClubGreenwood.com

It’s Time to Jump In to Water Fitness

Crystal Garland, Director of Aquatics

Whether or not you have ever taken a water fitness class, it’s time to jump in! Not only will you receive a great cardio workout, but you may be surprised by the strength training benefits you gain from using the water as resistance. Because of the buoyancy of the water, working out in the pool provides the perfect medium for those who must avoid high impact exercise. The following complimentary classes, 9:15–10:15am, Monday–Friday, are offered here at Club Greenwood. All levels are welcome and modifications are given to keep you safe.

Monday Aqua Intervals with Crystal
A high intensity interval class to challenge your cardiovascular system. May include stations, running exercises, steps, noodles and barbells.  Because of the water’s natural resistance, you will build muscle and gain muscular endurance.

Tuesday and Thursday Deep Water Challenge with Jeanette
A great cardiovascular workout using equipment or treading water. Includes intervals, circuits, balance challenges and strength training. Using a belt or noodle keeps you afloat so you can gain full range of motion with your legs, enhancing the muscle-building benefits.

Wednesday Water Fitness with Marlene
Based on Pilates principals, you’ll enjoy a fun class that includes cardio, strength training and brain balance while incorporating core, range of motion and balance to improve overall fitness. 

Friday Water Fitness Shallow-Deep Workout with Teresa
Experience a fun, exhilarating shallow-deep water combo workout! Enhance cardiovascular endurance, build total body strength, gain muscular definition, improve balance, agility, overall health and increase energy in this dynamic class!

We also offer a Saturday Deep Water class from 9–10am with rotating instructors.

See you in the pool!

Crystal Garland, Director of Aquatics
303.770.2582 x325 | CrystalG@ClubGreenwood.com

What’s Myzone, Anyway?

Lisa Thomas, Director of Member Services

To put it simply, Myzone tracks your effort to help you get the most out of every workout. Myzone measures your heart rate to tell you the truth about how much effort you’re putting in, and it’s 99.4% accurate.

As the name suggests, everyone has different fitness zones that can change over time. Myzone helps you identify these zones, adapt to new zones, and rewards you for your effort. These zones are displayed using five simple-to-read, color-coded tiles that reflect the intensity of your workout. The more effort you put forth, the higher your zone and the more MEPs — Myzone effort points — you earn. When you earn these MEPs, you turn fitness into a fun and exciting game.

Myzone tracks your heart rate, activity time and calories burned via a comfortable chest strap. With Bluetooth and built-in memory, Myzone has the versatility to stream live stats to your smartphone, third party apps and devices (including Apple Watch, Garmin, Android Wear), and Myzone group displays at participating fitness centers.

The free Myzone app gives you access to the customized activity page where you can view your daily, weekly and yearly results. You can set goals, view status rankings, enter group challenges and even connect with your friends. Myzone differs from wrist-based trackers by accurately measuring effort readings no matter what form of exercise you choose. (Swimming, however, poses some difficulty with the Myzone belt staying connected to skin.)

Myzone levels the playing field so everyone can compete and effort is rewarded. Real-time feedback increases motivation and accountability, and, over time, leads to real results.

Stop by the Welcome Desk and pick up your Myzone belt. You will be rewarded and once again feel good about exercise!

Lisa Thomas, Director of Member Services
303.770.2582 x284 | LisaT@GreenwoodATC.com

NASM-Certified Personal Trainer Development Program at Greenwood

Greenwood is partnering with the National Academy of Sports Medicine (NASM) to bring NASM-certified Personal Trainer Development Program to our club.

“True to our mission of providing students with a solid educational foundation, our goal is to create the premier fitness training school allowing for an in-depth educational experience,” said Master Trainer Vic Spatola. “To achieve this objective, we knew it was critical to align ourselves with the fitness certification program that would best prepare our students for a successful career as a professional fitness trainer. The best partner for us is NASM because of its reputation as an industry leader.”

NASM, a global leader in personal training certification, sports performance training and injury prevention and recovery, is the premier certifying body and education authority for Certified Personal Trainers (CPT). Accredited by the National Commission for Certifying Agencies (NCCA), the NASM CPT credential is the preferred choice of top health clubs and fitness facilities around the world. Students who complete the Greenwood NASM-Certified Personal Trainer Development Program will develop a variety of health and fitness skills, including:

  • Conducting accurate fitness assessments
  • Recruiting and retaining clients
  • Developing evidence-based exercise programs
  • Teaching and demonstrating proper techniques
  • Empowering, challenging and motivating clients toward an improved quality of life

“Through this collaboration with Vic Spatola and Greenwood Athletic and Tennis Club, we’re making our CPT program much more accessible and creating a long-term career path for health and fitness professionals looking to advance their education,” said Andrew Wyant, president of the National Academy of Sports Medicine.

After completing and passing the NASM-CPT exam, graduates will have the opportunity to pursue flexible and financially-rewarding careers in a variety of settings, such as multi-purpose health clubs, corporate fitness centers, independent business operators, community centers and more. Graduates will also secure a job interview at Greenwood.

Interested in becoming a NASM-certified personal trainer? Contact Vic Spatola at VicS@Greenwoodatc.com or 303.770.2582 x339.

About NASM

The National Academy of Sports Medicine (NASM) is part of Ascend Learning, a leading provider of technology-based educational, curriculum and assessment solutions for healthcare and other vocational industries. Since 1987, NASM, currently based in Chandler, Arizona, has been a global leader in providing evidence-based certifications and advanced specializations for fitness professionals. Academic institutions nationwide incorporate NASM’s leading fitness content into curriculum as part of Certified Personal Trainer courses, and bachelor’s and master’s degree programs. The vision of NASM is to empower fitness and wellness professionals, supporting them in their goal of motivating clients to lead healthier lives.

Welcome Our New Yoga Manager!

Welcome Malissa Schwamm as Our New Yoga Manager!

Malissa has been teaching yoga full time for nearly 18 years, working as a studio manager, educational program director, yoga teacher, mentor, and creator of Warriors in Motion Yoga. She’s certified as E-RYT 200 with Yoga Alliance and has taught more than 12,000 cumulative hours in a variety of forms including: Vinyasa, Hatha, Yin, Meditation, Restorative, Fit and yoga for kids and teens.

She has served as the Program Director for Yoga Pod Littleton, helping create the opening schedule and class descriptions, hiring and supporting a team of more than 45 teachers, developing the educational programming for the studio, establishing a mentorship program and supporting the owners in various capacities of franchise ownership leading up to and through the grand opening of the studio.

She is also the proud creator and owner of Warriors in Motion Yoga, an organization that supports the nurturing, growth and development of yoga students through community events, experiential retreats, workshops and weekly classes. Their mantra is “finding freedom through movement,” which reflects her belief that the human body, mind and spirit experience the deepest state of living when they unite through exercise and movement.

Malissa’s official start date is July 2 as we continue to grow this amazing yoga program!

 

A Class for Every Body

Andrea Morris, Director of Group Fitness

Group fitness classes are a great way to get connected with others and become committed to a healthy lifestyle. At Greenwood, we offer classes for people of all levels and abilities, each designed to challenge and inspire you. We’re here to provide motivation, results and experiences for every body.

With so many classes at Greenwood — from yoga to Boot Camp, barre to indoor cycling— it’s easy to find what’s right for you. Don’t get caught up in the perceived difficulty level of the class. Instead, think about the benefits you’re looking for — balance, stability, flexibility, cardio, strength — and the formats you enjoy. Whether you’re a beginner, advanced, or somewhere in between, every class can be modified to meet you right where you are.

It’s always best to speak with your instructor before class about any injuries, limitations or goals you have. Once your instructor is aware of your needs, they will provide options during class that will work for you.

Never feel pressured to do what your neighbor is doing. If you come to an exercise that’s not right for your body on a given day, leave it out and wait for the next one that’s right for you. We want you to love the music, the workout and the coaching that leads you safely through the class at a level that suits you.

As instructors, we want you to choose the option that allows you to maintain great technique and then progress or regress that movement in accordance with the coaching provided. These adjustments might include the amount of resistance, the range of motion, the position, speed or intensity.

Most classes will begin with the simplest version of a movement or exercise and gradually add complexity and intensity as an option. This allows beginners to remain at their comfort level, while advanced participants get the appropriate challenge.

Committing to a healthy lifestyle can be hard to achieve on your own, but as part of a group, motivated both by the instructor and the community in class, you are far more likely to succeed. Whether you’re already involved or new to the club, we look forward to welcoming you into the group fitness community. We’ve got something for every body.

Andrea Morris, Director of Group Fitness
303.770.2582 x312 | AndreaM@GreenwoodATC.com

Chair Yoga is for Everyone

Join us for Introduction to Chair Yoga during Yoga Immersion Weekend on Sunday, April 29, 2:15­–3:30pm. A six-class series will follow in May.

Chair yoga is often misunderstood to be an age-specific practice. The truth is we would all be better off with a few chair yoga sequences under our belt, especially when back care is a concern. These days, with long hours sitting at the office or while traveling, none of us are exempt from the benefits of chair yoga.

Chair yoga uses modified poses that can be done while seated in a chair, which alleviates the up and down requirements of most yoga classes. It’s a safe and accessible practice for anyone, of any age, particularly for those who are living with physical limitations and have difficulty getting up and down in a typical yoga class.

Conquering the Physical Challenges of Aging

For seniors navigating the physical challenges that come with aging, chair yoga is an ideal practice to reap of the many benefits of yoga with the added support of the chair. Improved body awareness, balance, strength, mobility, circulation, lung capacity, digestion, mental clarity, stress and anxiety relief are a few of the many benefits that keep people coming back to their practice.

Managing Pain and Healing

Chair yoga can be a valuable part of the healing process for those facing the challenges that come with injury, surgery, chronic pain, debilitating illnesses or any condition that causes limited mobility or restricted activity. Chair yoga compliments traditional physical therapy and chemotherapy recovery, soothes and rejuvenates the body that struggles with fatigue, and relieves pain for many who suffer from arthritis, fibromyalgia and other chronic pain conditions.

Combating the Effects of Sitting

Learning chair yoga sequences is also valuable for anyone whose lifestyle requires long hours of sitting. We live in an age where long periods of sitting occur whether you want them to or not, and learning some chair yoga sequences will equip you with a number of preventative tools to alleviate back and neck discomfort, keep your joints well-lubricated and your blood circulating properly, and reduce muscle tension and atrophy.

Join us for Introduction to Chair Yoga during Yoga Immersion Weekend on Sunday, April 29, 2:15­–3:30pm. A six-class series will follow in May.

Fit Family: The Hudsons

Getting Stronger in Community

Christine Marquez-Hudson starts her days early at Greenwood’s Breakfast Club group fitness class. For Christine, participation in the class has lead not only to greater motivation and better fitness, but also to good friendships.

“When you finally get motivated to do something, you really start to realize this club is more than a place to work out. It’s a real community of members, trainers and staff,” Christine says. “It feels like a family. Greenwood is a home away from home for us.”

Mateo, Christine, Julia and Andrew Hudson

“You can let working out be intimidating,” Andrew Hudson explains. “But once you ask for help, the staff and trainers have a wealth of information and are so easy to approach. The more I ask and engage, the more I understand and the more excited I am. Everything is so doable with their help.”

Andrew takes advantage of the variety of classes offered at Greenwood. He participates in H.I.I.T., yoga, indoor cycling, and, his current favorite, PWRFIT. But he hasn’t always been so active.

When Andrew was 40, his doctor told him he’d be a heart attack statistic by his 50th birthday if he didn’t take control of his health. He started with small steps. One of his first milestones was running the 3-mile loop around Sloan Lake. A year later, he ran the Chicago Marathon. Since then, he’s run 15 half-marathons.

“When I ran the Chicago Marathon, I remember telling myself, ‘Look at what you can do,” Andrew says. “A regular concentration on fitness just gives me the sense of, ‘I can do this’ that translates into other aspects of my life.”

The whole Hudson family has found their place at Greenwood. Mateo (5) and Julia (8) enjoy Kid’s Club, summer and holiday camps, swimming and tennis classes, and, of course, the outdoor pool. Nick (17) plays basketball or lifts weights with his buddies.

“Not a day goes by without someone saying, ‘Can we go to the gym?’” Christine says.


When the Hudson family is not at Greenwood, you can find them skiing in Winter Park or cycling around Cherry Creek Reservoir. Christine, a UCLA graduate with a Masters from Regis University, leads the Denver Foundation as executive director. Andrew is a former press secretary to the Mayor of Denver and ran the popular talking animals ad campaign for Frontier Airlines. For the past 20 years, he has been running his popular Colorado job board www.andrewhudsonsjobslist.com and, as a professional bassist, performs in jazz clubs and music festivals throughout Colorado.