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

My Friend Sheri’s Last Story and 3 Steps You Should Take

by Drew Overholser

At 55, Sheri Warren was in the prime of her life. She had two wonderful sons, a loving husband, an adorable 4 year old granddaughter, and a newborn grandson. Her granddaughter loved, loved, loved her grandma. As the Director of Sales and Retention, Sheri was my supervisor. She offered a rare combination of respected work colleague and friend. She gave me a chance at a job I needed four years ago and she created an environment I thrived in.

Sheri’s death is a tragic loss of the highest magnitude. I’m heart broken over losing my friend. How did she die from a blood clot when she was a fit, active, vibrant person with a healthy diet, along with a nice Cabernet on occasion? Since she had a family history of blood clots, and had a blood clot herself five years ago, it’s tragic that this latest clot wasn’t discovered before it killed her.

This is so scary. Could it happen to me? Could it happen to you? Is there anything we can do to reduce our risk? I believe there is. In 2010, I wrote a book called BVibrant, which included a chapter about circulation. The following is a modified excerpt from that chapter…

A few years ago I attended a presentation by Rob Daigle, who is a vascular technologist. His specialty is diagnosing vascular diseases and circulatory problems using ultrasound. He wrote a medical ultrasound text book which is primarily about how blood and lymph circulate through the body. For this presentation Rob brought in a Doppler ultrasound unit, a device that allows you to hear blood flowing inside the arteries and veins in the body. He asked one of the students to remove a sock and shoe and roll up a pant leg. Rob put conducting jelly on the student’s lower leg, just above his ankle. Then he placed the ultrasound probe on the student’s leg where the jelly was. Then all of us in attendance took turns listening through headphones that were attached to the base of the Doppler device. The headphones allowed us to hear the sounds of blood flow inside our volunteer’s leg. In other words, the Doppler allowed us to hear circulation. It’s no great revelation that blood flows through the body all the time. Yet, to hear movement coming from the inside of a still leg is fascinating. Next, he asked the student to move his foot, ankles, and toes vigorously while we listened through the headphones. This movement, or exercise, changed the sound dramatically. Instead of just a gentle, soft swishing, the volume and amplitude of the sound increased dramatically. The lesson is this:

Movement increases circulation!

This information could save your life. Rob is a frequent flyer, traveling around the country giving presentations on vascular health. If your vascular system is not in particularly good shape AND you sit for a long period of time without moving, as we typically do on a flight, you could be at risk for a blood clot in the legs because your blood stagnates when you sit for long periods of time. If a blood clot develops in the veins in your legs, it has the potential to travel to your heart and lungs when you get up and start moving. If the blood clot is large, it can be fatal.

Rob says he periodically does simple leg and foot movements during long plane flights to keep his circulation flowing. This reduces the risk of blood clots and pulmonary embolus, a clot that travels to the lungs.

A friend of mine, Irit, who is a physician, added that the heart pumps blood to the limbs through arteries. Veins return blood back to the heart. However, there is no pump that does this. Instead, movement or exercise is what creates the return of blood.
What actions can we take to reduce our risk? Here are three suggestions:

1. ROM exercise. For a long time I’ve advocated for simple non-weight bearing range of motion (ROM) exercise for healthy joints, ease of movement, and improved circulation. Consistent ROM exercise reduces stagnation and keeps blood flowing. It’s pretty obvious how important this is. Here’s a link to my ROM video. https://youtu.be/uDXNAlNBCSA.
Give this exercise video a try. It takes only about 15 minutes, it’s easy to do, and it feels great. Will it save your life? I don’t know. Surely it will reduce your risk. Next month I’m going to reshoot this video with the help of a professional videographer. Plus, I’ll make additional videos with other ROM exercises. These videos will be released as part of my website launch in October. Stay tuned!

2. You are in charge of your health. Sheri tended to put everyone else first. Although she did take care of herself, she didn’t urgently insist on getting the help she needed when it mattered the most. This is understandable. We tend to downplay our own needs. We don’t want to create a fuss. Doctors give us information, guidance, and valuable assistance. But you have to be the driver of your health. Keep asking questions and dig deeper for answers. Ultimately, you are responsible for your health. Many health issues that happen to you might not be your fault, but how you respond is up to you. Don’t wait. Take action. Insist on getting what you need.

3. Know your history. As the driver of your health, it’s your responsibility to know your history and health tendencies. There is so much diagnostic information available today. Take the time to use the valuable resources around you and get assistance from valued health care providers. Go to specialists if need be. Get your heart checked. Get your skin checked. Get your prostate checked. Do cancer screenings. Do dental and vision tests. Learn about healthy food choices from a dietician. Consider alternative therapies. Do these things so you know where you’re vulnerable, which helps you stay ahead of problems.

RIP my friend, Sheri.

Dear Greenwood Mom

Julie Staley, Youth Program Coordinator

Dear Greenwood Mom,

Let’s be honest, sometimes we all need a minute to ourselves. We need a minute to take a shower, grab a coffee, send an email, do yoga or just sit in the lobby and sleep with our eyes open, a trait you get really good at as a mom. Many moms come to Greenwood just to have a minute to themselves and we want to invite you to do the same. Your first stop is at the Kids’ Club. Our Kids Club is designed with an outside entrance so when you enter those heavenly gates of the club, all your worries about your kids are gone. No crying, no asking for a snack, no one saying Mommy, Mom, Mama, no little human rolling their eyes, it’s just you.

So, you made it through the gates and into your kingdom. What do you do now? There are so many options! You look around there’s a comfy chair in the lobby. You could just stop and sit……..Danielle and George, the Club Ambassadors won’t judge you for taking a short nap. Or, you decide to power through and get a workout in. You go girl! Before you hop on a treadmill, you smell the coffee, oh the coffee. You need it! You stop at ink! and get your small coffee and see your friend Erin. You need to talk to her about the new Group Fitness classes you saw on the schedule. You and Erin get into an hour long conversation about how your kids won’t sleep because of daylight savings time. Then, you look at your watch and figure out you only have 30 minutes to shower, that dry shampoo can’t last another day. Into the locker room you go. It’s great you can take a shower in peace and BY YOURSELF! All the amenities are there, shampoo, conditioner, soap and they don’t have a Disney character on them. After your shower you even get to blow dry your hair. You exit the locker room, take a deep breathe in and realize you totally needed the club today. You then head back up to Kids’ Club to pick up the kids and hope the staff recognized who you are with your hair done. You realize you have been at the club for two and a half hours and didn’t even work out! That’s okay. We are a health club and sometimes you just need a minute for you, and that is also good for your HEALTH! Being a mom is hard, let Greenwood be your minute.

Cheers!

Julie Staley, Youth Program Coordinator
303.770.2582 x287 | JulieS@GreenwoodATC.com

5 Tips for Becoming Your Best Self

Sheri Warren, Member Coach

I’m confident that being your best self is important to you! It has to be. You’ve chosen to invest in your personal health simply by being a member of Greenwood and we want to support you in that quest.

No matter what you do each day, investing in yourself will ensure that you are the best version of yourself possible. Math is math and things add up over time. Are you consistently doing the things that will add up to your best self? Greenwood offers options for everyone — no matter your personal goal, challenge or desire. It is our honor and privilege to help you reach those goals by providing opportunities to improve your muscular strength, cardiovascular fitness, balance and stability, flexibility, overall blood and weight profile, as well as providing an environment to help you lower stress and engage in relationships with those of like mind!

New to Greenwood and not sure where to begin? Need some personal guidance with choosing the best classes that suit you best? Need a qualified professional to design a program of strength to improve your health, appearance or athletic potential? Need a review of your nutrition intake to assess if you are fueling your body to achieve your goals? Need to lower stress or rehab from injury? Greenwood’s staff of fitness professionals are here to help. As Member Coach at the club, I can help point you in the right direction, make recommendations and connect you to the best staff person possible. Together we will ensure you are utilizing the programs and services of the club to the fullest.

Some simple tips that everyone can follow:

  • Schedule your workouts into your calendar for the week – an appointment is more likely to be kept than a general desire to get your workouts in
  • Plan on six workout days with one day off as life will inevitably show up and steal one of those workout days
  • Review your plan to ensure you are addressing key areas of fitness — muscular strength, cardiovascular fitness, flexibility and balance
  • Plan your meals in advance
  • Manage your stress with breathing, mindfulness practices and downtime activities prior to sleep

Still have questions? Contact me anytime at 720.838.2513.

Sheri Warren, Member Coach
720.838.2513 | Sheri@GreenwoodATC.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

How Do You Move?

Sheri Warren, Member Coach

One of the latest trends in fitness is training for the ability to move freely to improve your athletic performance, enjoyment of your favorite form of recreation, or ability to hold that yoga pose longer and with more depth.

This renewed focus on moving the body well with flexibility, pliability and mobility will enhance any end goal, whether it be competing at the national level or getting down into the sand to play with the grandkids.

Not sure how to enhance your overall ability to move freely? We have the answers for you here at Greenwood. Set up a complimentary appointment with me, your Member Coach, and I will help point you in the right direction.

We can review our current class and programming options, discuss how the guidance of either a personal trainer or Pilates instructor could be just the ticket, and even discuss how proper nutritional intake or therapies like Rolfing or Muscle Activation Technique might be what be the missing piece for you.

The good news is, this fitness trend with a focus on moving well has opened up new and functional ways of training the body. You will not only function at your best, no matter what that means to you, but feel your best as well.

For more information, contact Sheri Warren.

Sheri Warren, Member Coach
303-770-2582 x320 | Sheri@GreenwoodATC.com

Discover Your Wellness Why

Kristin Burgess, RD
Registered Dietitian and Personal Trainer

When it comes to wellness — the holistic approach to nutrition that includes changing behavior, food, fitness, balance, medical health and frame of mind — we all have wants in mind. Some of us want more defined biceps, and some want to touch our toes in yoga. Some want to run a faster 5K, and some just want to run without pain. Some of us want to lose those tricky 10 pounds. So, what’s stopping us?

The best way to start is to discover your why. Your why is your purpose, the thing that makes you come alive. Your why motivates you to exercise everyday, choose healthy foods, drink enough water and put down the wine bottle. If you haven’t achieved your wants, then you don’t know your why.

You can find your why in the emotion behind your purpose. Why do you want more defined biceps? Because you want to look better in a tank top. Why does looking better in a tank top matter? Because you’ll feel more confident. If you’re more confident, you’ll be more excited about your life. When you wake up excited about your life, you’ll naturally be a stronger role model for your kids, friends and partner.

Your why makes you jump out of bed in the morning. It makes you excited. It makes you nervous — in a good way! — because you care so much.

Dig deep and discover your why. Because just looking good isn’t good enough.

Kristin Burgess, RD, Registered Dietitian, Personal Trainer
303.770.2582 x382 | KristinB@GreenwoodATC.com

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

Pushing Through the Fear of Beginning

Shaun Cook, Personal Trainer

With many new beginnings, a large and seemingly immovable boulder blocks the road to success. In life, that boulder has many names but, at its core, it’s fear. And fear has one objective: to keep us from our greatest selves. Fear wants to keep us painfully mediocre, or just okay.

How do you get past fear? Push into it. It’s the only way to continue your journey to the greater you.

There’s an upfront cost to pushing forward. It’s going to take time, energy and other valuable resources. More than all of that, it’s going to take consistency.

Many people give up in front of the boulder. Lies like, “you’re not enough,” “you don’t have what it takes,” and “you’re too late,” swirl in our minds. “You have to do it perfectly,” keeps us from even starting. But when you push through the noise and discomfort, you’ll find what you thought was immovable begins to roll away.

When you push through the noise and discomfort, you’ll find what you thought was immovable begins to roll away.

Momentum. If you make it to this stage, the game changes. It takes work to keep moving forward, but less than before, because you’re already moving!

At Greenwood, we’re all on this journey together. And, together, we’re growing against the resistance. Our personal trainers are here to help you develop abundant energy and vitality, to look your best and perform at your peak ability, and to free your spirit to change the world. We’ll provide the tools for your success down this road to greatness, but it’s up to you to fearlessly lean into the boulder that’s holding you back.

Ready to start? Let’s go.

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.