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.

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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

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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)

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.

Tips for Raising Healthy Athletes

Here are some great ideas from our registered dietician Kristin Burgess on what kinds of drinks and foods you can give your children to help them be at their healthiest when they are doing sports:

 

 

Sports Drinks:

  • Water is the only fluid needed by the body for under 60 minutes of exercise

-Exceptions are exercising in extreme heat and excessive sweating or more than 60 minutes of moderate activity. In this situation, a healthy sports drink would be in order. Look for one with less than 10 grams of sugar per eight ounces and is free of all alternative sweeteners, artificial sweeteners, dyes, colors and flavors.

Healthy any time snacks:

-Fruit or dried fruit

-Small chocolate milk

-Nuts or trail mix if no allergies

-Fruit snacks are ok as long as they are free of artificial sweeteners, colors, dyes and flavors.

 

Pre exercise meals and snacks:

  • Meal

-one hour to ninety minutes before exercise

-include a healthy carbohydrate, protein and fat such as a grain, fruit, milk, yogurt, eggs, meat, nut butter, veggies

  • Snacks

-thirty to sixty minutes before exercise

-include a healthy carbohydrate plus protein, such as fruit, yogurt, nuts, nut butter, milk, cheese

Post exercise meals and snacks:

  • Meal

-a protein, healthy carbohydrate and fat such as meat, nuts, cheese, fruit, grain, avocado

  • Snack

-healthy carbohydrate and protein such as fruit, nuts, cheese, milk, yogurt

  • WATER!

If you have questions or would like to schedule an appointment to discuss your athletes specific needs, just give Kristin Burgess a call at 303-770-2582 x382.

Welcome our New Trainer Kim Galbreath!

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You have probably seen Kim at Greenwood Athletic Club over the past year, her smile is hard to miss as you walk into the athletic club. We are excited to have her fully on board as a new Personal Trainer here at Greenwood! Kim’s path to becoming a personal trainer started in 2013 when she embarked on her own weight loss journey. While she embarked on her own journey without the help of a personal trainer or a professional diet plan, she committed to making sure that others would not have to go at it alone. Kim reiterates that there’s no secret to getting healthy, eating right and exercise are a very powerful combination. Yet on her journey to getting there, she wants to make sure that others have some important and helpful advice to find the motivation to get started.

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Don’t Do It Alone

Losing weight is not a sprint, it is a little sweat, but a lot of patience and forgiveness with yourself. Your weight loss and exercise journey is largely about understanding your own physical and metal balance, and the best thing you can do is to have a trainer there by your side to help you each step of the way.

Weight Training is Your Friend

A lot of people will immediately turn to cardio as a way of shedding those unwanted pounds. However, its not just cardio that you need, but also weight training. Going alone into the weight room can be overwhelming, but if you have the help and guidance from a trainer, especially one like myself who’s been through that exact moment, then it will help you gain confidence not just in the weight room, but in day-to-day activities. There’s a place for every shape and size in the weight room.

As you are starting out, I would encourage calisthenic body weight movements.  For anything that you’re uncomfortable or unable to do like starting out, there are always scaling options. For example, if you aren’t ready to dive into box jumps, you can do step ups, lunges or squats. As you progress, you want to make the use of dumbbells and barbells a top goal, as they are the best way to get the most out of each movement.

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Make Nutrition a Priority

Create an eating routine, so that you are eating at the same time, and the same food. Try to pre-plan what you are going to each day, and set yourself up for success at the start of the week. You are more likely to follow a plan if you have it laid out first. 

Try Something New, Like Boxing or Obstacle Running

Boxing is both a cardio workout, and a great way to de-stress. It kicks your heart rate up, and wearing the gloves means that you are also building up some strength. Boxing targets a different type of muscle fiber than strength training because it requires a quick response. There’s also learning technique and strategies, which requires mental engagements, and provides for an all-around great workout.

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Obstacle Running is a great example of an outdoor activity that will push you firmly outside of your comfort zone. Comfort does not always equal happiness, and if you try something new, it helps increase your overall confidence at the gym, at work, or at home. Sometimes you don’t know what you will fall in love with doing exercise wise, until you give it a try.

 

Kim is now available for one-on-one training sessions here at Greenwood, you can schedule appointments with her HERE.

You can also find Kim in the Combat Zone for Boxing Classes! View that schedule HERE

Be sure to read more about Kim’s journey on her personal website, http://www.yogapantsdiary.com.

 

How to Achieve Optimal Chair Positioning at Your Desk

By Sara Talbert

As a Pilates instructor, I think of myself as a teacher of posture. When my clients walk in the door, I look at their posture and ask myself, “what are the best exercises for this person today?” When I teach Spin classes, my cues always involve “sitting tall” and “keep your neck” meaning don’t let your shoulders take over your upper body. When I ask my clients what they think is causing their back pain, they often reply with “sitting at my desk.”

Your chair is perhaps the single most important part of a healthy working environment. I’ve put together some guidelines for achieving optimal chair positioning for long hours at your desk.

1. THE BASICS

You should be able to sit comfortably in the chair, using as much of the chair back as possible for support. The lumbar support should fit comfortably into the curve of your lower back and your feet should be flat on the ground (use a footrest if necessary).

Posture Image 32. CHAIR HEIGHT

Start with your seat at the highest setting and then adjust downward until your legs and feet feel comfortable and the back of your knees are at an open angle (90° or slightly greater and not compressed).

Posture 1

3. SIT BACK IN THE CHAIR

Adjust the height and/or depth of the lumbar support to provide comfortable lower back support.

 

 

4. ADJUST THE RECLINE

If the chair has a recline lock, set this at a comfortable position. Remember to unlock this periodically allowing the backrest to move with your back as you change posture. It’s generally better to be slightly reclined, as this helps relieve tension from your lower back. If the chair allows you to, adjust the recline tension as you move back and forth so that the chair provides consistent support.

5. ADJUST THE SEAT PAN

When sitting back, make any adjustments to the seat pan (e.g., seat pan tilt) to reach a comfortable position. The seat pan should extend about an inch on both sides of your legs and should not apply pressure to the back of your knees.

6. ADJUST THE ARMREST

If possible, adjust the height, width and position of your armrests to one most comfortable for how you work. Keep in mind that armrests will be used only between typing sessions, not while typing or using your mouse. Consider lowering or swinging the armrests out of the way when not in use so as to not inhibit your movement.

Poster Image 2 Arm Rest

7. CLEAR OBSTACLES

Make sure that the chair casters (wheels) move smoothly and that nothing obstructs your ability to position the chair in front of your desk and computer. Lastly, try and get up frequently and walk around. Find the water station at the other end of your work space to fill up your bottle. Your body will thank you.

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To learn more about posture, check out our schedule for available Pilates classes at Greenwood Athletic Club, or contact Sara Talbert for more information.

Tips for a Fun, Active Summer!

With the kids out of school, summer is the perfect season for changing up your routine. GATC offers rich opportunities for fitness and fun. Whether you discover some new time for yourself, with friends or time as a family, we have over 130 complimentary group fitness classes a week to choose from.

Kid Working OutDid you know that our youth policy allows you to bring your son or daughter with you to a class? What a great way to connect with your child/teen/young adult and establish healthy fitness habits. They must be at least nine years old and in direct visual and speaking contact with a supervising and responsible adult member 18 years of age or older. Your 14-year-old can arrange to become youth certified and use the club without your supervision.

So where should you start? Change up your routine or introduce a new one for your friends/family. Pick some activities that you’ve always wanted to try. Treat yourself to a 30 minute CXWORX class, which is a 30 minute revolutionary core training. This dynamic workout will challenge your abs, glutes, back, obliques and “slings” connecting the upper and lower body, toning core muscles and improving functional strength.

Why not try an hour of Spinning? Or you might enjoy one of our many cardio, strength, or mind-body classes or experience the Barre at Greenwood. Our early morning Summer Boot Camp is a great opportunity to beat the heat, enjoy the beautiful outdoors and find extra motivation to drive yourself to the next fitness level. There’s something for everyone and the advantage of group fitness is that you are more likely to push yourself harder and be more consistent in a group setting than on your own.

If you have any questions, please be sure to contact Andrea Morris, Director of Group Fitness

Grab the Dumbbells: Using Free Weights at the Gym

By Vic Spatola, Director of Personal Training

This article originally appeared in the April 2017 edition of The Pulse

What is the difference between working out on a singular weight lifting machine and lifting with free weights? Aren’t both weight training activities? Shouldn’t they give you the same benefits? In a word-NO!

Lifting in a fixed machine has some benefits:

  • It gives you the ability to isolate a muscle for maximal growth or hypertrophy
  • If you have an injury, the machine can limit the range of motion to allow you to work in a safe method

Traditionally, fixed isolated machines have been the default equipment for most weight rooms. Their simple and easy use has made gym participants more likely to lift weights. They were originally created for body builders in the 1970’s to allow them to isolate specific muscles for competition. Most were designed by former lifters who knew how an exercise should feel and then put resistance against that motion. Arthur Jones revolutionized this type of training by introducing the first line of Nautilus equipment. This equipment was the first to use a cam method, allowing the strength curve to increase as the muscle got stronger and it brought many gym goers into the weight room.

But let’s fast forward to modern times. We now understand that training exclusively in a machine limits core activation, range of motion and hampers your functional ability. Even though machines can isolate a particular muscle, they lack an overall whole body benefit.

When you lift free weights, you benefit in these ways:

  • More intense core activation
  • Stabilizer muscle activation to decrease unwanted motion
  • More muscles working and more calories burned during workouts
  • More balance and vestibular system challenge
  • Better preparation for sports and daily life

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Lifting with free weights allows you to train in a three-dimensional world where as a machine locks you into one plane of movement. Every day we are affected by many external forces (i.e. gravity, rotational forces and linear resistance) and these forces are taken away when training on a machine. Not only does free weight training allow for a more complete workout, it allows for compound movements to occur with resistance. For example, if I do a bicep curl and then I add a step up on a bench as I do it, I can burn more calories and have more muscles working then simply doing either exercise. Also, when doing a barbell exercise like a deadlift or a squat, you use more core activation and increase flexibility and overall range of motion.

As the demands of a busy life increase, we need to be more efficient and selective about how we work out. Doing the same old line of machines that we have been doing for the last five years is less beneficial than moving in a three-dimensional pattern with resistance. Ask one of our personal training experts to set you up on a new weight training program!

Greenwood offers One-on-One Training, which allows you and your trainer to individualize your workout and spend a great deal of time focusing on form, technique and the best way for you to see results, or Semi-Private Personal Training, where you and a friend (or group of up to four friends) will get a great workout together with one of our professional trainers. This is a perfect option for those who like to workout with a friend but need guidance and instruction to maintain consistency and remain efficient.

We also offer a number of PWRFIT classes throughout the week, which deliver functional training movements in a circuit style format to create a high energy, calorie burning, muscle-building workout with professionally mixed music. We offer three class options: Upper Body/Core, Lower Body/Core and Total Body.

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Greenwood Athletic and Tennis Club is Hosting the 9th Annual Tri-Our-Village Kids Triathlon

Now more than ever kids are following in their parents’ footsteps and participating in triathlons. On Sunday, September 25, 2016, the City of Greenwood Village and Greenwood Athletic and Tennis Club (GATC) are hosting the ninth annual Tri-Our-Village Kids Triathlon for ages 5-16. kids triathlonThe triathlon will feature four different difficulty levels adjusted according to age group. Participants will run, bike, and swim their way through the course surrounding GATC and Westland’s Park in Greenwood Village.
According to Crystal Garland, Aquatics Coordinator at Greenwood, “The 9th Annual Tri-Our-Village Kids Triathlon introduces kids to the fun of swimming, biking and running while also helping kids discover the benefits of healthy activities. On average we have 200 participants and we are looking forward to a similar turnout for this year’s event.”
In fact, the Kids’ Triathlon gives back to the community! Dr. Chip Southern from Greenwood Pediatrics is a sponsor of the Kids Triathlon and his contribution goes to the top three schools with the most participants.  The donation goes to providing schools with much-needed equipment for their physical education department. Last year, the top three participants came from the following schools: Cottonwood Creek Elementary, Belleview Elementary and High Plains Elementary.
lowmarcus-garland-and-sydney_dsc08002According to Dr. Chip Southern, “We have been honored to support the Annual Tri-Our-Village Triathlon year after year.  Greenwood Pediatrics supports our community’s efforts in developing active children.  This event is a fun way to expose the students and their families to a healthy activity and lifestyle.”
Cathy Pate, Greenwood Village Recreation Manager said, “I have the best job of all, announcing the names of the participants at the finish line and watching mom and dad embrace their accomplishments, such a joy!”
Kids’ of all ages really have fun participating in the event, according to Bobby Garland, 13 yeadsc08115rs old, says, “I have done the Kids’ Triathlon for the past 5-years and I really enjoy that I get to swim bike and run, and my favorite part is swimming!”  Nathan Garland, 11 years old, says, “I enjoy the Kids’ Triathlon, and I really enjoy the refreshing ice cream treat, right after the race.”  Marcus Garland, 8 years old, says, “I like that I get a medal as soon as I cross the finish line and enjoy seeing and racing my friends.”
Early registration for the Kids’ Triathlon ends Saturday, September 17 and the last day to register is Thursday September 22 at 6:00pm.

nathan-and-marcus-garland_dsc07869Greenwood is offering a Kids Triathlon Training Camp to help competitors prepare for the events on September 25.  The training camp will take place on September 19, 20 and 21 from 6:00-7:00pm. In these training sessions, kids will practice swimming, biking, running, transitions, and learn race course safety. For more information contact Crystal 303.770.2582 x325 or CrystalG@GreenwoodATC.com or visit greenwoodatc.com/kidstriathlon.  Greenwood Athletic and Tennis Club is located at 5801 South Quebec Street, Greenwood Village, CO 80111.

Locker Room Remodel May 20

The women’s locker room dry vanity remodel is slightly ahead of schedule:

  • Millwork and solid surface tops are complete
  • Wall tile is complete • Mirrors have been field measured and will be installed next week
  • Paint, carpet and base all to be completed next week
  • Final inspection scheduled for Thursday, May 26

Unfortunately, the vanity lighting in the dry vanity is temporary. The selected lighting has been delayed so, to stay true to the construction schedule we opted for temporary lighting until the selected fixtures arrive. Thank you.

Women’s Locker Room Remodel Update – May 13

Phase 1 is on schedule. Progress inspections have been scheduled and completed:

  • Paint started
  • Lights have been installed
  • Millwork (counters and solid surface tops) are scheduled for install on Monday
  • An additional temporary dry vanity was installed (great idea from a member) to allow for more vanity space during Phase 1.

We are still anticipating install of the temporary showers on Tuesday, May 31 and will be approximately five days to complete.