Group Fitness Instructors Change Lives

At Greenwood Athletic and Tennis Club, we offer 136 classes each week taught by experienced fitness professionals. We are always looking for more talented individuals to join our team.Group fitness

Our instructors have over 900 years of collective teaching experience, hold national certifications like AFAA, ACE and NASM, have earned certifications in licensed Les Mills and Beach Body programs and have not only pursued numerous continuing education credits, but have also completed over 10,000 hours of shared yoga training. This education and experience, combined with a passion for what we do and who we serve, affords us the opportunity to provide each and every member a truly exceptional group fitness experience.

bodypumptracyWe offer a wide selection of class formats designed to accommodate diverse fitness goals and appeal to a variety of interests. If you’re looking for a total body workout, we offer: Code Green, Breakfast Club, BODYSTEP, SWEAT, Total Body Fit, Cycle & Circuit and willpower & grace.

If you’ve got 30 minutes and want to be better at all that you do from everyday life to your favorite sports, CXWORX is the perfect core workout for you.

For those interested in a total body workout using light to moderate weights with lots of repetition, BODYPUMP delivers.

H.I.I.T. (High Intensity Interval Training) offers seasoned exercisers a new challenge and new exercisers a quick way to see results. We offer: H.I.I.T., INSANITY and CVI.
Yoga provides an opportunity for peace and tranquility achieved through focused training. It can change your physical and mental capacity quickly, while preparing the mind and body for long-term health. We offer: Alignment, Power and Basic Vinyasa classes as well as Classical Hatha, Kundalini, Restorative, Candlelight and Thermal Yoga. We are looking to add Ashtanga as well.

Indospinningpicdennisor cycling classes are known for energy-infused music and motivating instructors who guide you through an imaginary course. We’ve added Performance IQ to increase engagement with participants and provide performance metrics. We offer: Shift Up/Speed up, H.I.I.T. the Road, High Gear,  Ride & Shine and an Endurance Ride.
If you prefer to “Ditch the Workout and Join the Party!”, then Zumba is the class for you. We are also looking for UJAM instructors.

If you have a passion for fitness, helping others achieve their fitness goals and offering a group fitness experience like no other, we would love the opportunity to see if the GATC Fitness Team is right for you. Please submit your resume to: andream@greenwoodatc.com along with any of the aforementioned certifications.

To look for more instructor opportunities at Greenwood Athletic and Tennis Club visit our employment page.

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:

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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

THE FIVE ESSENTIAL EXERCISES

Exercise routines can be complicated, intimidating and downright confusing for
those stepping into the weight room for the first time. Training the body is simply identifying natural movement and training the body along those natural movements. When broken down, the human body moves in only a few different ways: squatting, bending, lunging, pushing, pulling or twisting. By combining these moves, we can effectively create five exercises that target all the main movements and work the whole body.

The five exercises are:

single leg dl 21. Single Leg Deadlifts: Simply stand upright balancing on one leg, keeping the leg off the ground as straight as possible. Bend at the waist and reach with your opposite hand to try and touch the foot on the ground. Keep your leg that is off the ground as in line with your torso as you can to get a good stretch for the hamstrings.

BOX SQUAT2. Box Squats: Squatting is a movement we perform all the time. Squat stand with your calves lightly touching a box and push your hips backwards like you are sitting in a chair, doing your best to keep your upper body as upright as possible and your back flat. As soon as you touch the box with the back of your legs, push through the middle of your foot to stand upright again. The lower the box, the harder the movement will be.

dumbell rowpush up and down both (1)3. Dumbbell Rows: Place the left hand and knee on a bench with the hand positioned at the top of the bench and the knee near the bottom, keeping the back as flat as possible. The right leg will remain somewhat straight while the right arm is holding a dumbbell that you will pull straight up to your right hip. Simply switch arms and legs for the other side.

4. Push-ups: Start by lying on your stomach and placing your hands pressed into the ground near your armpits. Keeping your entire body flat, push through the arms and chest to straighten your arms until only your hands and toes are on the ground. Lower to the ground under control to perform one repetition. Start from your knees to make the exercise easier until you feel ready to progress.

medballtwistVERT5. Medicine Ball Lunge and Twist: Holding a medicine ball in front of your chest, step forward with one leg and sink down until you have a 90 degree bend at the ankle, knee and hip with your torso completely upright. The back leg should have similar 90 degree bend as the front leg. When the back knee is almost touching the ground, pause and rotate the torso so the medicine ball goes over the front leg before returning to the middle and pushing through the ball of the front foot to return to a standing position. Repeat for the other leg to complete one repetition.

Matt Weems, GATC Personal Trainer

MEN’S LOCKER ROOM REMODEL UPDATE

EXPECTED COMPLETION DATE IS END OF OCTOBER!

We are happy to announce the locker room will be completed by the end of the month:

  • Wall and ceiling tile 10/16
  • Millwork 10/16
  • Solid surface tops 10/21
  • Whirlpool tile 10/22
  • Whirlpool mixing valve to allow for the new autofill feature 10/20. This new feature allows the level of the water to stay consistent and no manual fill.
  • Shower and sink fixtures installing 10/13
  • Shower doors 10/19
  • Shower corner shelves and wall caps 10/19 and 10/20
  • New shampoo, conditioner and body wash dispensers by 10/23. (We have new upgraded, spa-level products in Eucalyptus and Green Tea Lemongrass.)
  • New bottle filler/drinking fountain added in the shower hallway next to the existing towel shelf/drop 10/23

The temporary wall will be removed by 10/23 to finish the dry vanity, carpet, ceiling, lights and extended tile. We added a new towel shelf as you come out of the showers and extended the floor tile in the transition hallways because the carpet in those locations used to stay wet and then discolor. This tiling will be done over two nights, so as not to disrupt members whose lockers are in this area.

Thank you all for your patience and cooperation as we near the end of this extensive remodel. We are almost there!

Updates for the men’s locker room remodel (10/12/15):

  • Updates for the men’s locker room remodel:
  • Floor and ceiling tile completed by the end of this week
  • Millwork installed last week
  • Solid surface tops expected October 19
  • All lighting and fixtures completed this week
  • Whirlpool tile still in process
  • Custom shower doors have been ordered
  • All new body wash, shampoo and conditioner dispensers have been delivered
  • New product schedule to arrive beginning of next week

We anticipate the temporary construction wall to come down by next week allowing for the final push in the project which involves the ceiling grid and tile, lighting, carpet, and skim and paint the dry side of the whirlpool wall tile.

Men’s Locker Room Remodel Update – 9/15/2015

We are on the final stretch of the men’s locker room remodel! The estimated completion date is mid-October to early November and we hope to narrow that time frame shortly.

Updates:

  • The main dry vanity is in the demolition phase and will begin construction this week
  • Dry wall is complete
  • The whirlpool took 19 cubic yards of shotcrete to fill!
  • Sprinklers have been relocated and replaced
  • We are waiting on completion of the duct work to schedule inspection and close the ceiling
  • The next BIG milestone will be the start of tile work

Please remember, men have access to the women’s whirlpool/steam through Saturday, September 19. Access will return to women on Sunday, September 20. Thank you.