Nothing Can Stop You

Let’s face it, joining a health club can be intimidating. It doesn’t matter who you are or what you’ve done athletically in the past. Entering a new environment with new people, processes, studios and classes can be exciting and overwhelming. Be encouraged—you are not alone and we are here to help! Every month new members join our club with the same hopes, goals and expectations you have. Whether you want to run your first 5K, complete all the obstacles in a Tough Mudder, set a personal best in an upcoming triathlon, become leaner, healthier or stronger, or lose that first 20 or last 10 pounds; if you have a goal, Greenwood can help you get there. It really is as simple as getting started. What begins as stepping outside your comfort zone will soon feel like home.

Start by planning your first visit and then your next. Put specific classes on your calendar. Schedule your introductory personal training or Pilates session. Create the habit of consistently walking through our doors at least four times each week and soon Greenwood will become “The Best Part of Your Day!” If you have great intentions, or had them at one point but need accountability, simply invite a friend, colleague or neighbor tstrong_LRo visit the club and join themselves. Then, the two of you can hold each other accountable,
workout together and be the voice of encouragement on sticking to your plan. Studies prove that working out with a friend or trainer you are accountable to, will increase your likelihood of staying consistent, enjoying the process and ultimately reaching your goals.

Whether you’ve been a member for years or are new to Greenwood, don’t let the intimidation factor or anything else stop you. The more you exercise, the better you’ll feel and the quicker you will achieve the results you came here for. Only attending twice per week? Try a new class or add a strength day to your routine. Need a little extra guidance? Set up a time to meet with me. I can help set up a personalized workout plan with class recommendations, workout ideas and exercises you can do to get the results you are looking for. My services as Member Coach are complimentary and open to all Greenwood members. Schedule your next workout today! Get started and let me know if I can help.

Sheri Warren
Member Coach
Greenwood Athletic and Tennis Club

Choose a heart healthy path…

 

blogpath3Heart health could be the most important physical attribute of all. A healthy heart feeds oxygenated blood to every muscle, every organ and every cell in your body. So what is the best way to ensure you have a healthy heart? The most obvious way to improve heart health is to simply be active.

According to the American Heart Association, you should get at least 30 minutes of moderate to intense exercise most days, if not every day for optimal heart health. We can all find 30 minutes in our busy schedules to dedicate to our heart. A 30 minute walk/run through your neighborhood will not only get your heart pumping but could be just the ticket to clear your mind, stimulate positive ideas and allow you to take in some Vitamin D from the sun.

All activity is beneficial. You only have one heart – take care of it, choose to be active and you will thrive in areas beyond heart health. Aerobic exercise like swimming, biking, or use of cardio equipment will strengthen the heart and lungs by improving the body’s ability to utilize oxygen. The stronger your heart the more efficient it is at pumping blood to the rest of the body and eliminating toxins. Yoga, deep breathing and other stress reducing activities help lower blood pressure and bring more oxygen to all areas of the body as well. If that isn’t enough motivation to get moving, I’m not sure what is!

Hate cardio activity? Yoga not your thing? Prefer to lift weights? That’s okay too because even anaerobic activities like strength training and high intensity interval training teach the body to become efficient at creating energy and recovering from bursts of energy output. Strength training will increase your heart rate while creating both muscle strength and muscle density. Increasing muscle strength and muscle density increases your metabolism and strengthens the immune system. Schedule your daily workout and vary your activities and you will improve your heart health and chances for a longer, healthier life. With all the options available to you, finding something to do for at least 30 minutes per day should be easy. Be creative. Use the stairs in your home if all else fails. I’m confident you’ll find something fun to do it in a heartbeat!

Save

Running for a Cause and a Cure

Many of you know that I run for exercise, whether it’s on the treadmill in the lower CV area or on the trail west of the club. It’s my peace and sanctuary that allows me to have a few minutes of time to myself and keeps my heart and lungs strong. I used to race (10K, half or marathon) at least once a year but haven’t in a number of years. This year I am running a race to help cure a disease that goes against everything I know and love.
With a degree in exercise science and being the President of one of the top clubs in the industry, I have a strong passion for fitness and moving; ALS is a horrible disease that ultimately keeps you from moving. I have had the privilege to coAugie-Nietonnect with an organization that is fighting this disease and making progress; ALS.TDI and Augie’s Quest. Augie Nieto was the founder of Life Fitness, a company that revolutionized the fitness industry by creating the indoor life cycle and you all know what happened after that….a multi-million dollar industry was created that has helped millions of people across the globe find health and fitness and make positive changes to their lives. Augie was diagnosed with ALS 11 years ago and since 2006 has raised over $45,000,000 to find a cure. I want you all to know, ALS is a curable disease, it’s just been underfunded. ALS.TDI is the scientific research institute that is conducting studies and is making progress toward finding a cure. They just need more money to do it and they need it fast.
I attended a fundraiser for ALS in March and met some more folks that have the disease. One gentleman was diagnosed two years ago and is walking with a cane now. Another was diagnosed in October, and is already in a wheel chair and finding it harder and harder to talk and eat. Needless to say, I counted my blessings, thanked God for the miracles that have occurred in my life over the years and said I was going to do whatever I could to help.
Greenwood Athletic and Tennis Club, along with a handful of clubs throughout the country, have made the mandate to start a team, create a goal for a certain number of runners, raise money aTEAMQUEST_PULSE AD3nd travel to Brooklyn on October 8, 2016 to participate in the Brooklyn Rock n Roll Half Marathon. Of course, the competitive nature running through my veins is helping us strive to have more runners than any other club. We are making this more than a Greenwood team; we created the Colorado Team Quest 4 ALS and are including participants from anywhere that want to walk/run with us to help find a cure for ALS. This is one simple race but if our team hits our goal of 60 runners we will raise $210,000 toward finding a cure.
You don’t have to be a runner to participate and with the help of our resident Elite Runner and Personal Trainer, Tristan Mitchell, you will be able to finish. We will provide you with a program,  opportunities to participate in track workouts, training runs, and mobility classes to help you run pain free. More details about the race and fundraising requirements are located on our website at GreenwoodATC.com or feel free to contact me at 303.770.2582 x309, paulan@greenwoodatc.com or stop by my office.
Join, me, Tristan, Tiffany Levine, Sheri Warren, Joe and Sara Talbert and Shaun Cook and lets show New York what being Colorado Strong is all about!
Learn more and register to run today!

Paula Neubert, President and General Manager
Greenwood Athletic and Tennis Club

Corporate Executives Capitalize Upon the Benefits of Exercise

Are you a corporate executive or manager striving to increase productivity, improve your bottom line and attract high-achieving employees? Start wbusinessDSC_0415ith investing in employee wellness, setting a personal example and encouraging employees to take the time to work out. These are just three important ways that executives can capitalize upon the benefits of exercise for themselves, their employees and ultimately their company.

Research continues to support the fact that fit employees are less likely to get sick thereby lowering health care costs. Employees who take the time to work out have more energy, exude positive attitudes at work, are typically more productive and can handle stressful situations more effectively. Since those who exercise tend to set physical goals they most likely know how to set professional goals as well and will systematically put processes in place to achieve those goals and won’t stop until they do. Finding employees who have these qualities is essential. Why not partner with your local health club like Greenwood Athletic and Tennis Club in Greenwood Village, CO to customize discounts for your employees or better yet, subsidize those memberships to encourage greater participation.

As a leader, every corporate executive should set an example that health and wellness is critical. When corporate executives provide an example to their employees, employees follow suit. Setting time aside to ensure they are fit and healthy will show that they value the same in their employees. Executives who do so will exude the personal benefits of a healthier, stronger, more energetic, positive leader; one who can handle whatever challenges come their way. This will help employees want to do the same and in doing so become the best, most productive employee they can be. Employees who miss less work, have more energy, are more productive, handle stress more effectively, and are able to set and achieve goals will ultimately benefit the company’s bottom line.  Additionally, employees want to maintain balance between their personal, physical and professional lives. Wisely supporting and encouraging them to do so will reap huge benefits to everyone involved; the company, the employee and their families.
Other statistics that show how corporate executives capitalize upon the benefits of exercise are shown below.  Wellness Proposals, a corporate wellness consulting company recently published the following:

  • Employees who exercise regularly and lead healthy life styles incur 31% lower health care costs than employees who live sedentary, unhealthy lifestyles.
  • Almost 50% of medical costs are incurred due to illnesses that can be avoided with small life-style changes.
  • The typical ROI on corporate wellness investment tends to be about $4 to $5 saved for every dollar spent
  • Make the investment in your company. The benefits are substantial and far outweigh the costs.

By Sheri Warren, Personal Trainer, Member Coach and Director of Sales and Retention

Consistency is the Key!

Speak to a variety of fitness professionals about the best way to achieve fitness results and you will get a variety of answers. Let’s face it, there are a variety of ways to improve your health and a variety of workout programs to improve your waistline. The key to actually achieving those results however is one they will all agree upon; consistency! Consistency is critical to obtaining long term, recognizable and sustainSherriWarren and Hollyable results; results that you can see and results you can feel. So make a daily appointment with yourself to take spin class on Monday, workout with your friend on Tuesday, hike with the dog on Wednesday, meet with your trainer on Thursday and take Yoga on Friday. Doing so will do more than decrease your waistline.

Consistent exercise keeps your blood pressure and cholesterol in check, stimulates the mind, shapes and strengthens muscles, tendons and bones, leads to a general feeling of well being, has been shown to increase productivity in other areas of your life and may even help to ensure deeper relationships with the important people in your life. Consistent exercisers tend to live longer, healthier lives, deal more effectively with stressful circumstances and having a more positive outlook on life. Who wouldn’t sign up for that?  Create a written plan or enlist the help of a fitness professional to write one for you, then schedule each fitness appointment in your calendar. Doing so will greatly increase the likelihood that you will stick to your plan. Relying on whether you “feel” like exercising on a daily basis never works. Feelings change but the truth that consistency is the key will remain true whether you feel like moving or not.

Sticking to a written plan that requires consistent exercise allows your body to respond appropriately and the results will follow. Seeing the physical changes and experiencing the emotional changes in overall well-being reinforces your desire to continue with the plan. So go to the club, attend that class and set an alarm for Boot Camp and watch how the wonderful habit of consistently creates the results you’ve been looking for.

By Sheri Warren, Personal Trainer, Member Coach and Retention Manager

10 Essential Tools for Fitness Success

Equip yourself for success with these ten essential tools and virtually guarantee major improvements in energy, strength, health and overall well-being. The good news is that you can find all 10 of these essential tools right here at Greenwood. And if you are not sure how to use any of the following, feel free to ask myself or one of our nationally certified personal trainers. We would be happy to help!

  1. Workout partner (or two!) Studies prove that those who work out with a friend or LowResDSC_6968co-worker are much more likely to achieve their goals and stay consistent with their workout schedule. Call it positive peer pressure but accountability works and consistency improves the effectiveness and speed with which goals are achieved.
  2. Fitness App or Wearable Device One of the industry’s top fitness trends, use of a wearable fitness tracking device like a heart rate monitor, FitBit or use of a Fitness App like MyFitnessPal. Each of these tools are designed to help track the real numbers and keep you aware of exactly how hard you are working or how many calories are expended and taken in each day. The addition of Performance IQ in our spinning classes is another great fitness tool to keep you on track.
  3. SMART plan To achieve any goal you have to have a plan. Just like business plans, your fitness plan should be SMART too. SMART stands for Specific, Measureable, Achievable, Relevant and Time Bound. Specific – schedule specific workouts (strength day, 45 minutes of cardio, yoga class) as appointments in your calendar. Measureable – i.e., determine your current body composition and then track improvements in lean muscle mass and decreases in body fat %. Achievable – set yourself up for success by ensuring your workout plan, while essential, also fits into your life. Relevant – choose workouts that support and lead to accomplishing your overall fitness goals. Time Bound – register for a 5K or ½ marathon, determining a certain weight loss or gain by a special event or date then work backwards from there to set smaller achievable markers to track your progress by.
  4. Water:  One of the most overlooked and easiest tools to ensure improvements in health and performance is the water bottle. Purchase a reusable one like the Greenwood water bottles available at the Service Desk and you’ll be much more apt to have it with you throughout the day. The brain consists of 90% water so when it is deprived of what it needs it does not function well, often leading to headaches, fatigue and even migraines. Proper hydration helps you think better, be more alert and more concentrated. Water supports your metabolism, transports nutrients and oxygen to cells, protects and moisturizes joints, eliminates toxins including the by-products of fat breakdown and provides more energy to your body than caffeine.
  5. Foam Roller: Think of this as personal massage and the best preventer of injury due to overuse and tightness that there is. Foam Rollers are located in the weight room so inquire with a personal trainer or check out YouTube to find out exactly how to use this tool to maintain healthy, flexible, pain free muscles and tendons.
  6. BOSU or other balance stability tools.  Use of tools like the BOSU or balance discs to improve balance, strength, stability and sports performance provide just the right amount of challenge and variety to your workouts. Ask a trainer, go to the BOSU website for exercises or YouTube videos for additional guidance.
  7. Gliding Discs/Tubing: Perfect for those who travel or have limited space at home to workout, exercise bands, tubing and gliding discs provide you the opportunity to work every major muscle group and more.
  8. Positive Attitude: Whether you are someone who looks forward to their daily workouts or not, we all need a positive attitude and understanding of our personal WHY for doing this. Remember that you always feel better after you’ve completed a workout, usually even more so when you almost talked yourself out of it. No matter how you look at it, exercise is beneficial and the sacrifice of time and energy is always worth it!
  9. Qualified Personal Trainer: Invest in the expertise of a qualified personal trainer to ensure the time spent working out is effective, safe and specific to what you are trying to accomplish. Plus, the right personal trainer should also provide the extra motivation you need to push yourself further than you might on your own.
  10. Health Club Membership:  Greenwood Athletic and Tennis Club is just the place for you to create a fit, healthy, strong physique. Here you’ll find every sort of small group studio environment under one roof! With over 130 complimentary classes like Yoga, Spinning, Body Pump, Insanity, strength training and Pilates equipment, programming like Indoor or Outdoor Bootcamps, sports performance and body shaping options, plus the social connections made with like-minded people are perfect for increasing your chances of success.

By Sheri Warren, Personal Trainer, Member Coach and Director of Sales and Retention

Finding the Motivation to Exercise

The facts are clear and you are completely sold on the benefits of exercise. In fact, you can probably quote the top 10 reasons why exercise is the best thing you can do for yourself every day. crossovercableYou may even LOVE to exercise yet still lack the motivation to do so. You may also find that you get started with great intentions for a few days, then life gets busy, you talk yourself out of your workout and before you know it, it’s been weeks and you feel de-motivated again. It can be a vicious circle.

One way to improve motivation is to examine your personal “why”. Give yourself a reason to exercise and your much more apt to do it every day. Your reason for exercise may have to be bigger than creating changes in your appearance or strength. Maybe your why needs to have more to do with things like how improving your health will positively affect others in your life, making you an exceptional employee, boss, parent, partner or friend. Many people find their motivation increases when they sign up for an event, race, bed and breakfast biking trip or hiking vacation. Knowing you have an upcoming event to prepare for is a great motivator to get started. Your why can be as simple as having a workout buddy waiting for you at the gym. Everyone has a different “why”. What’s yours?

Once your find a big enough “why”, the next step is to create a written plan. Those who work out at the same time every day are more apt to create the habit of exercise. In fact, studies show that those who work out in the morning are significantly less likely to allow other things in life to get in the way of their workout. A recent study by Glasgow University found that morning exercise also enhances mood 30% more than evening exertion. Exercise at any time of day, though, is better than none, and consistency is the most important thing. Improve your chances of exercising by placing a written appointment in your calendar like any other important event you wouldn’t miss. When someone asks you to do something else at that time, let them know you have an appointment at that time and plan around it!

The last great motivator is results. Results come with consistency and a solid plan of attack. Create a plan or have a professional trainer create one for you, put the plan in writing, schedule your workouts at the same time each day and the results will come. As results appear, motivation increases leading to more consistency to maintain the results you’ve created. Find your why, create a plan, experience results and watch your motivation soar. See you at the club!

Sheri Warren
Director of Sales and Retention, Member Coach & Personal Trainer

Seven Basics for Fitness

spinThe reason we exist at GATC is for the honor of positively impacting people’s lives. 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? In this “results-focused” issue, I’m offering Seven Basics for Fitness.

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 (ex. Cardiovascular Intervals and CXWORX). If you would like some assistance, we offer complimentary Member Coach services or I’m always happy to help. When you find what you enjoy, you’re more likely to stay consistent and see better results.

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 (three-six 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.

DRINK ENOUGH WATER
GATC Registered Dietitian and Personal Trainer, Kristin Burgess, recommends drinking 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.

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

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.

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.

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!

Andrea Morris, Director of Group Fitness

MAKING TIME FOR FITNESS

clockI often hear that people simply don’t have enough time to exercise. We have to take care of our families, go to work, run errands, buy groceries, feed our pets and sometimes even our neighbor’s pets! Yes, I understand that we all have responsibilities. However, what I do not understand is how you do not make time to feel better, look better and have more energy? If you think it’s impossible to squeeze a workout in over the next 16 hours (I assume an adult sleeps about eight to nine hours a day) then try some of these:
• Write down your daily schedule and cross out some activities that are unnecessary or not urgent for that day. For example, do you need to pick up the dry cleaning today? Do you really need to go to spend all that time on your computer? I promise that you will find an activity that can be replaced with at least 10 minutes of exercise. Replace that activity with a brisk walk. I have seen a guy drop down at a red light and immediately start doing push-ups. What if that is the only 10 minutes of exercise he was able to make time for that day and he’s trying to maximize the effect? Hooray for him!
• If you don’t have a full hour to dedicate to fitness, then split it up. Surely you can make room for 30 minutes in the morning and 30 minutes in the evening. Stop by GATC on your way to work and do a short weight workout, then walk, jog or take a bike ride after dinner. You get your hour in and that’s what counts!
• If you feel like more of a challenge, then do a simple circuit routine with minimal rest between sets. Do 12 to 15 repetitions of each exercise with 15 to 25 seconds of rest.
• We all have heard things like “walk the stairs instead of using the elevator, park your car further away from your job or school etc…” Those little practices can add up quickly, if we are only disciplined enough to actually do them.

We all have days when we feel tired or less energetic than normal. Nobody is expecting a new world record from you on those days and neither should you. However, that is still not an excuse to completely abandon your fitness routine. Surely you can still squeeze in some easy exercise. I believe that consistency is the key to magical results, so just stick to your plan no matter what and enjoy the journey to the new, healthier you.

Daria Matthews, GATC Member Coach