Best Kept Weight Loss Secrets

1. No carb isn’t the answer
Lowering your carbs is likely beneficial but avoiding carbohydrates all together is unhealthy and unrealistic. Aim to have 30-40% of your calories come from carbohydrates. Make your grains whole and/or sprouted. If you are in a situation that you are unsure if an item is whole, don’t eat it.
2. Protein is not a magical nutrient
No more than 30% of your calories should come from protein. If more than this amount is consumed on a long term basis, your liver will be stressed and you will likely see this in a blood test. In addition, more than this is not beneficial for weight loss, fat loss, muscle gain or energy improvement.water_drinking
3. Chug 20 ounces of water upon waking
Get out of bed. Go to the restroom. Chug your water. Continue with your
morning routine. You will be amazed at the energy, appetite control and reduced brain fog you will have throughout your day.
4. Drink half your body weight in ounces of water, minimum
Get a reusable 32 ounce bottle and calculate how many total bottles you need in a day. Set a daily time line in which it needs to be consumed. For example: two in the morning before lunch (including the water you drink upon waking) and one after lunch before
dinner. Workout water doesn’t count.
5. Never twice in one day or two days in a row
This is Kristin’s Rule of Two that will help you live a lifestyle of guilt-free balance. Use this rule to apply to any part of your healthy lifestyle: portions, unhealthy choices, alcohol, not meeting water goals or not exercising. If you choose something unhealthy at lunch, no treat later in the day. Stay on track the rest of your day and the following day. If you drink alcohol one night, the next day needs to be right on track with water, food and exercise.
6. Think Before You Eat
Take thirty seconds to think about the food before you eat it. Do this with all foods: apples, cucumbers, cookies, alcohol, pasta, etc. Ask yourself 1) how will I feel after I eat this? 2) will this help me reach my goal? This will allow you to attach positive emotions to healthy foods and negative emotions to unhealthy foods, allowing for better control of mind over matter.
7. Eat a minimum of three different veggies per day
We think vegetables are challenging because they are inconvenient. Most veggies need to be chopped, sliced, cooked or dunked in order to taste good. Wrong! Think of the veggies that truly need nothing. Bell peppers, cucumbers, carrots…these need zero preparation. No excuses!
8. Eat every three hours
This is true for most (but not all) people. After four hours, most of us get a dip in blood sugar, then we start to feel the slight signs of low blood sugar and we end up overeating at some point. On the other hand, eating every two hours is likely too close. We never allow our body to be in a “fed” state. This is important for basic metabolism and basic human instinct. It is a good thing to feel a slight bit of hunger, but not a slight bit of low blood sugar. Every time you eat, choose a produce and a protein or healthy fat or fiber.
9. Fruit is not preventing you from losing weight
Choose two per day. I frequently hear that people avoid fruit because of the sugar content. Fruit isn’t the problem and consuming the right amount isn’t preventing you from hitting your health goals.
10. Consistent, daily exercise is a must
There is a big difference between an active lifestyle and exercise and we need both. An active lifestyle is taking the stairs, walking the dog, taking a leisurely bike ride on the Highline Canal or even a nice family hike. Exercise is an organized workout in which your heart rate is elevated for a period of time and is moderate to challenging in intensity for
the time frame you have chosen. These are a few of my biggest secrets! If you need individual help or have questions, please let me know!

Kristin Burgess, Registered Dietitian

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

Should I Avoid Gluten?

What is gluten? People say it’s bad, so should I avoid it and what are good alternatives?  Kristin Burgess, RD will answer all of your questions about this grain.

What is gluten?gluten
Gluten is a protein found in wheat, barley, rye and possibly oats.

What foods contain Gluten?
Any product made with wheat, barley, rye, and oats. Gluten is also used as a food additive to thicken various products. For this purpose, gluten is found in many unexpected foods such as ketchup.

What starches do not contain gluten?
Corn, brown rice, potatoes, amaranth, arrowroot, millet, gluten-free oats, quinoa and nut flours. Many believe that one may consume sprouted grains (including sprouted wheat) while following a gluten-free diet. I suggest trying a small amount (one slice of sprouted bread) and see if any side effects occur. Research shows that oats are gluten free, but they do contain a protein called avenin that has a similar structure to gluten.  When dealing with celiac disease, talk to your doctor about consuming oats.

Should I avoid gluten?
Not unless you have celiac. It is best to limit gluten and include many different grains in your diet, besides wheat. The problem with gluten is that too much is consumed; bread, crackers, bars, tortillas, chips, cereals, pasta, etc. Instead of whole wheat bread, choose sprouted grain bread. Instead of whole grain pasta, choose gluten free pasta (not because there is magic in gluten free pasta but to get a variety of grains in your diet). In addition, add more fruit, vegetables and nuts to your diet.

How do I choose products and cook gluten-free?

  • Read food labels and look not only for the words “gluten free” but also read the ingredient list for any gluten-containing starches such as wheat, barley and rye. Never assume a product is gluten free.
  • Any alternative flour (almond flour, brown rice, etc) can be substituted into a recipe.
  • Most grocery stores have a section for gluten-free breads, cereals, bars, pasta, etc.

Are you looking to eat healthier and feel more energized from your diet? Try LEAN, this six-week program to help you eat better and look better at the same time. Contact Kristin Burgess at 303.770.2582 x382 to learn more.

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

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

KEYS TO RESULTS: WORKOUT HARD, EAT WISELY AND REPEAT

The fitness industry and society routinely come up with “magic bullets.” Whether it is a program, class or product, the promoters say this is the key for people to lose weight and achieve the body they want. In my opinion, they are full of it. The only path to results is by following these five steps:

Tristan blog DSC_1788

WORKOUT HARD – Whether it is a cardiovascular session or a weight lifting routine, you need to do it intensely enough to break a sweat and feel very fatigued. Often, I see people doing cardio, going through the motions and barely breaking a sweat or breathing hard. The same for lifting- I often see people pick up weights, do an exercise and then put them down and look no more fatigued than as if they were chewing gum. It’s called a workout for a reason people! Sweat, push yourself and feel a little sore the next day.

STOP EATING SO MUCH – Most people say they eat healthy and yet they are overweight. There are three possible explanations for this: either you have a hormonal dysfunction (12% of the total US population has this), you think you eat healthy food but actually do not, or you eat healthy but eat too much. Diet is 70% of the weight loss equation. If you consistently drop your caloric intake, make everything you eat nutritionally relevant and eat a variety of different foods, you can actually achieve weight loss that is long-term and healthy.

HAVE FUN – Try different activities that get you moving. Learn to love to make your body move in different ways. Have fun and involve the family. The more you are around people who are active, the more you become active.

BE CONSISTENT YEAR ROUND – Many people get in shape in January and lose momentum by April. Then they fall back into destructive habits that counteract results. Try this; never let more than 48 hour pass before you exercise intensely. Keep that rule and you will see a dramatic difference in yourself.

DON’T BE AFRAID TO ASK FOR HELP – Whether it is a trainer, neighbor, friend or spouse- ask for help to become or stay active. Again, the more you associate with active people, the more active you will become. Don’t be afraid to ask a professional for help in achieving your goals. Everyone needs a coach to help them in a sport, the same goes for fitness.

AGAIN, eat less but healthy food, be active intensely, have fun with it, be social and ask for help once and awhile. Repeat this prescription every day and watch the results.

For more help with your fitness goals, visit the GATC Personal Training page and for nutrition information, the GATC Nutrition Services page.

Vic Spatola, Director of Personal Training

WEIGHT LOSS

Losing weight is as much about mindset, changing behaviors and staying motivated, as the actual diet and exercise portion. Here are a few tips to help keep the motivation rolling pound after pound and the motivation to change your lifestyle behaviors to keep the weight off for life:

1. Set realistic goals that are achievable

  • Set your long term goal first but without a date. For example, lose twCalendarenty pounds.
  • Set short term goals second. Get the calendar out and look at each week as an opportunity to lose two pounds
  • Some weeks you might lose one, some weeks you might lose three and some you might not lose any. A realistic, attainable goal for most people is six pounds a month.
  • Set dates. For example: by October 1, I will be at blank weight, by October 15, I will be at blank weight, etc.
  • Think about life activities and events, such as vacations, weddings, etc., and take these into consideration when looking at the calendar and setting your short term goals.
  • Each five to six pounds is a short term goal.
  • Focus on hitting the particular short term goal that you are in rather than thinking ahead about long term goals. Think “It’s only five pounds. I can do this.”
  • Reward yourself when you hit each goal with treats such as a massage, a pedicure, new pair of shoes, a round of golf, etc.

2. Go slow

  • Work on one lifestyle change per week. It’s okay if it takes longer! For example: choosing iced green tea at Starbucks instead of cream/sugared coffee/latte.
  • Work on the most significant first: such as eliminating or limiting alcohol, soda, diet soda, white/enriched foods or sugar and baked goods.

3. Expect setbacks

  • Learn from setbacks.
  • Take note of how they made you feel. For example: how did it feel to eat half a cake? Too full, sick, awful, low energy/lethargic. The next time you are in a situation where cake is presented, remember how you felt last time you ate too much cake and choose to not do it again.
  • Life isn’t perfect so don’t expect your weight loss journey to be.
  • See challenges as setbacks not failures.

4. Find supportKristinBandclientatGreenwoodAthleticClub

  • Join a support group or find a family member and/or friend to confide in.

5. Be patient

  • The biggest diet motivation breaker is not losing the amount of weight you think you should in the time you want.
  • Plateaus are going to happen so expect it. There may be weeks of no weight loss.
  • If two to three weeks go by with no weight loss, shake things up a bit. Add ten to fifteen minutes of cardio; if you’ve been consuming a lot of carbs, cut back; if you’ve been short on veggies, get more in; add fat; take away calories; add protein; meet your water needs.

Keep these tips in mind and they will keep you rolling from short term goal to short term goal, all the way to your long term goal!

Visit GATC’s Nutrition Services webpage to read about our programs and services.

Kristin Burgess, GATC R.D.

TRY SOMETHING NEW

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Hopefully you have been receiving our email requests to complete the Greenwood Athletic and Tennis Club survey. We have read and answered over 1600 surveys and more come in daily. Please be sure we have the email address of the adult members on your membership so we can hear from everyone. The survey has given us an opportunity to hear feedback and concerns from members. More importantly, it has allowed me, our AGM Barbara Lubbers and other managers to really get to know many of you via email, phone or, even better, in person. I have had the privilege of hearing the good and the “not so good,” all with the intent to make your club better! We read every survey, answer your questions, forward your positive comments and consider your suggestions and concerns.

Via the survey, emails and personal conversations, we have heard success stories from members completing the Fitness Challenge. We have had many types of challenges over the years but this one seems to have been the most successful! Members are telling me how their workout routines have changed; classes they have added, trainers they have worked with for the first time, their venture into our mind-body area to try Pilates, all the while gaining measurable results in weight loss, strength gain, or increases in endurance and flexibility. Greenwood is a 153,000 square foot athletic and tennis club with something for everyone. It’s easy to get “stuck” in a routine, but when you commit to trying something new (with the Fitness Challenge) the end result can be amazing. Here’s what a couple members had to say:

“I have had a great time during the challenge, love PowerFit and TRX. I had taken TRX with Kenny so I will continue that. I am so impressed with Brandon. I never had an opportunity to work out with him before. He is a terrific instructor, tough but kept an eye on all of us. I am going to make an effort to get to his classes. The Saturday morning PowerFit classes were fantastic. I trust Vic and Rob to kick our butts and keep us from harm. It was very nice to have the opportunity to meet the other trainers/staff as well. You all did a wonderful job. Thanks.” Carol Storey

“The fitness challenge has been wonderful. It’s provided the opportunity to see what other classes are offered and the opportunity to meet some of the other trainers. The weekend PowerFit classes have been great and Brandon’s Friday morning PowerFit class is fantastic too. He takes an interest and corrects your movements and encourages/challenges. What a fun program this has been. Thank you.” Susan Carr

I love to run, but my body has adapted to that workout so I need to do other things to see improvements. Our bodies are amazing pieces of machinery that need to be taxed in different ways in order to see gains. So, attend a BodyPUMP® class, try a new machine, meet with a trainer, do yoga, try a Pilates Reformer class or swim laps. Next time you are in the club, take a risk and TRY SOMETHING NEW!

Paula Neubert, President/General ManagerPaula Neubert 12