Surviving the Dreaded Lob

Ron Steege, USPTA, Director of Tennis

Do you feel uncomfortable about going to the net in doubles because you fear being lobbed over? Believe me, you’re not alone! In fact, this is probably the number one concern for players at most every level. So, what’s the answer?

From a technical standpoint, one of the best things you can do is learn to love your overhead, and not just at the net. You also want to be comfortable from the service line, no-man’s land and even the baseline! For most upper level players, the overhead is often one of their favorite shots. If your opponents discover that you have a good overhead, they will be less likely to lob you knowing that there will be a price to pay in doing so. From your standpoint, having the knowledge that you possess a good overhead as you move towards the net will breed confidence and reduce your anxiety about lobs in general.

From a tactical standpoint, the first thing to recognize is that you can’t cover 100% of the shots that come your way. The key is in understanding what are the most important areas to take away from your opponents and trying to force them in to shots they may not own. As a rule of thumb, your primary goal in doubles should be to take away more straight-ahead shots that land in deeper parts of the court. This mindset will force your opponents to try for angles that travel in front of you, which are easier for you to react and cover. There’s also a good possibility that this positioning will force your opponent’s shot to travel wide and miss out of bounds.

For a better understanding of these concepts, check out these diagrams:

C and D are too close to the net, parallel to each other and exposed to deep lobs from A.

D is too far back which leads to exposure to balls at the feet and short angles.

Ideal position. Here C has the sideline and can help with the middle and short lobs. D has the middle — short angles and all deep lobs covered.

Ron Steege, USPTA, Director of Tennis
303.771.2588 x394 | RonS@GreenwoodATC.com

How Do You Move?

Sheri Warren, Member Coach

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

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

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

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

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

For more information, contact Sheri Warren.

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

Discover Your Wellness Why

Kristin Burgess, RD
Registered Dietitian and Personal Trainer

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

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

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

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

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

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

A Class for Every Body

Andrea Morris, Director of Group Fitness

Group fitness classes are a great way to get connected with others and become committed to a healthy lifestyle. At Greenwood, we offer classes for people of all levels and abilities, each designed to challenge and inspire you. We’re here to provide motivation, results and experiences for every body.

With so many classes at Greenwood — from yoga to Boot Camp, barre to indoor cycling— it’s easy to find what’s right for you. Don’t get caught up in the perceived difficulty level of the class. Instead, think about the benefits you’re looking for — balance, stability, flexibility, cardio, strength — and the formats you enjoy. Whether you’re a beginner, advanced, or somewhere in between, every class can be modified to meet you right where you are.

It’s always best to speak with your instructor before class about any injuries, limitations or goals you have. Once your instructor is aware of your needs, they will provide options during class that will work for you.

Never feel pressured to do what your neighbor is doing. If you come to an exercise that’s not right for your body on a given day, leave it out and wait for the next one that’s right for you. We want you to love the music, the workout and the coaching that leads you safely through the class at a level that suits you.

As instructors, we want you to choose the option that allows you to maintain great technique and then progress or regress that movement in accordance with the coaching provided. These adjustments might include the amount of resistance, the range of motion, the position, speed or intensity.

Most classes will begin with the simplest version of a movement or exercise and gradually add complexity and intensity as an option. This allows beginners to remain at their comfort level, while advanced participants get the appropriate challenge.

Committing to a healthy lifestyle can be hard to achieve on your own, but as part of a group, motivated both by the instructor and the community in class, you are far more likely to succeed. Whether you’re already involved or new to the club, we look forward to welcoming you into the group fitness community. We’ve got something for every body.

Andrea Morris, Director of Group Fitness
303.770.2582 x312 | AndreaM@GreenwoodATC.com

Pilates vs. Yoga. What’s the Difference?

Sara Talbert, Director of Pilates

Pilates and yoga have many of the same goals in mind, and many see the value in both. So, what’s the difference?

The purpose of yoga is to unite the mind, body and spirit. Yoga teachers see the mind and body as one. Yoga is considered a therapeutic activity: it can be a way to heal the body and find mental harmony. It gives your body more flexibility and promotes relaxation even in the most stressful of times. Many people start taking yoga to reduce stress.

In yoga, several movements are performed on a yoga mat and the weight of the body is used as resistance. This takes a great amount of focus, and the flow in and out of each position is fluid. There are many types of yoga classes available, from very athletic Power Vinyasa to very gentle Hatha.

In Pilates, the focus is on the core, specifically the spine, so the rest of the body can move freely and grow stronger both inside and out. The work is geared towards balancing flexibility and strength, resulting in a stronger body. The major difference from yoga is, in addition to mat work, Pilates incorporates difference exercise machines.

Using Your Breath

  • Yoga might be the most effective exercise to combat depression or anxiety because it focuses on the mind as well as the body. In yoga, the breathing exercises help you to achieve relaxation. Throughout a yoga routine, it’s important to continuously concentrate on how the breath is being employed. Sending the breath to areas that may be tight or are holding stress can help relax these specific muscle groups in your body.
  • In Pilates, the breath is guided by the direction of body movement. For example, you would inhale when the body extends and exhale when the body flexes. The breath is used as a technique to provide muscles with the energy needed to exercise effectively. Concentrating on breathing technique throughout Pilates will help you engage the deeper stabilizing muscles in the body. When doing Pilates, one movement connects to the next with the mantra that movement heals.

Developing Abdominal Muscles

  • Yoga and Pilates both contain several poses and exercises that are suitable for toning the abdominal muscles. One of the best Pilates exercises for the core is the first exercise in the mat work named the Hundred. The jump-board is another way to target the deeper layer of abdominals. In yoga, every time you do a plank, you are using your abdominals.

Dealing with Back Pain

  • For individuals with back pain, both yoga and Pilates poses can provide results for stronger and more supportive back muscles. Care has to be taken with some yoga poses and Pilates exercises, as they can actually make the existing problems worse. Be sure to talk with your instructor prior to a session.

Improving Flexibility and Strength

  • Yoga can be used for improving the flexibility of the body, and it will also gradually increase the flexibility of your joints. Pilates focuses on trying to relax tense muscles and providing strengthening and connecting to the deeper stabilizers in the body.
  • Yoga and Pilates are both wonderful for toning and strengthening all of the muscles groups in your body. Pilates equipment uses springs, which provide a resistance on the body that will help build muscle and prevent bone loss.

In the end, the easiest way to decide whether Pilates or yoga is best for you is to have a go at both! Try one class of each and see what you think. You may also find you like both, as they pair well with each other. Both Pilates and yoga strengthen your muscles, get your body in better shape, relieve stress and expand flexibility.

Sara Talbert, Director of Pilates
303.770.2582 x375 | SaraT@GreenwoodATC.com

Reach New Limits in the Water

Crystal Garland, Director of Aquatics

When you challenge yourself to accomplish something you never thought you could, you find you can overcome anything. At Greenwood, our aquatics coaches and instructors are here to help you reach your goals. Whether you’re ready to take on a triathlon or your kids are thinking about becoming lifeguards, we’re here to push you and your family to new limits. And what better time to start than right now?

Join the GATC Triathlon Team 

Challenge yourself to become a better athlete by joining the triathlon team. The team trains Mondays at 6am, April to July, but it’s not too late to join! Train with brick and high-intensity workouts, as well as mini triathlons, both outdoors and at Greenwood. Coach Cyndie sends out personalized workouts, modified for your fitness level, every week. You choose your event, and Coach Cyndie will make sure you’re race ready. Many athletes decide on a sprint or Olympic distance race, but your goal is up to you.

Sign Up for the Kids Tri-Our-Village Triathlon

Have your young triathletes swim, bike and run at our 11th Annual Tri-Our-Village Kids Triathlon on September 16! “The race was challenging and a really fun time. My favorite part is running the laps around the lake and cheering on all of the other kids,” past participant Spencer Hola 
said.

Train with the American Red Cross

American Red Cross training provides young adults a rewarding opportunity to keep pools safe and to save lives. We provide classes right here at Greenwood with Jan Marie Smith. Greenwood employee Michael Zotto took a class and said, “My lifeguard certification class with Jan Smith was amazing. Jan is a fun and inclusive instructor with a wealth of information and she delivers all the necessary skills needed for the job.”

Take Private Swim Lessons 

Want to learn to swim or need more practice with a specific skill? Our coaches are here to accommodate varying needs with private swim lessons. Private lessons are a great way to develop skills in a structured and safe environment. “Private swim lessons at Greenwood fundamentally altered my daughter’s confidence in the water and her ability to successfully swim without fear. Our instructor taught my daughter the core concepts of safe swimming in a way that made it fun and highly learnable. After a year of private lessons, I take huge joy and satisfaction in knowing she is a capable and safe swimmer and has really learned to love the water!” Elizoebeth Lunsford said.

Interested in these or other aquatics opportunities at Greenwood? Contact Crystal Garland at CrystalG@GreenwoodATC.com to find the swim program for you.

Crystal Garland, Director of Aquatics
303.770.2582 x325 | CrystalG@GreenwoodATC.com

Benefits of Summer Recreation for Kids

Danielle Cavanaugh, Youth Programs Coordinator

Imagine what your child could do if they have the opportunity to…

Be Healthy!

The majority of youth programs available today include some sort of physical activity. With so much focus on childhood obesity, there is no better time to focus on being healthy! Learning the importance of having an active lifestyle at an early age can help children stay healthy throughout their lives. Those who are taught the value of participating in recreation programs from an early age are more likely to partake in similar activities as adults. Give your child the best chance of living a long, healthy life!

Be Educated!

Where did you learn how to play hopscotch? Or foursquare? What about soccer? You probably didn’t learn the rules and strategies by reading them on the internet. More than likely, you learned them by participating in an organized program or activity, including recess. There are so many games, sports, and pastimes out there. In order for children to know where their interests lie, they need to be shown the options. Give them the opportunity to try it all!

Be Confident!

Recreation programs can help to teach children the importance of trust, healthy risk-taking and overcoming personal challenges. The feeling a child gets from accomplishing something they’ve set out to do helps to build motivation to continue to work hard and take on the next challenge. The confidence that comes with becoming an autonomous participant is priceless.

Be Relaxed!

Just like adults, when kids participate in activities they enjoy they can become less stressed. We often forget that there are many pressures that come with being a kid. Getting them into programs they enjoy can help to manage that pressure.

Be Involved!

Not bored! Regardless of the activity, structured and organized participation helps kids develop better focus. They will be practicing skills like listening to instruction, staying on task, and following multi-step directions. These skills they will use for the rest of their lives.

Make Friends!

It has been said that social bonds form stronger when those involved are doing something adventurous. The thrill and excitement of a new challenge or journey brings people together in ways other activities cannot. These friendships are vital to childhood. Even without these types of friendships, children need social interaction to develop. Whether its basketball practice or chess club, being involved in activities helps children feel like they belong.

Be Happier!

Take a look back at this list. If a child has a chance to experience all of this, there’s only one thing they can be — happy! There is so much to do at Greenwood Athletic and Tennis Club. Let’s get started! Imagine what your child could do if they have the opportunity to be healthy, be educated, be confident, be relaxed, be involved, make friends, and most importantly be HAPPY!

Danielle Cavanaugh, Youth Programs Coordinator
303-770-2582 x287 | DanielleC@GreenwoodATC.com

Pushing Through the Fear of Beginning

Shaun Cook, Personal Training Coordinator

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

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

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

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

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

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

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

Ready to start? Let’s go.

Chair Yoga is for Everyone

Join us for Introduction to Chair Yoga during Yoga Immersion Weekend on Sunday, April 29, 2:15­–3:30pm. A six-class series will follow in May.

Chair yoga is often misunderstood to be an age-specific practice. The truth is we would all be better off with a few chair yoga sequences under our belt, especially when back care is a concern. These days, with long hours sitting at the office or while traveling, none of us are exempt from the benefits of chair yoga.

Chair yoga uses modified poses that can be done while seated in a chair, which alleviates the up and down requirements of most yoga classes. It’s a safe and accessible practice for anyone, of any age, particularly for those who are living with physical limitations and have difficulty getting up and down in a typical yoga class.

Conquering the Physical Challenges of Aging

For seniors navigating the physical challenges that come with aging, chair yoga is an ideal practice to reap of the many benefits of yoga with the added support of the chair. Improved body awareness, balance, strength, mobility, circulation, lung capacity, digestion, mental clarity, stress and anxiety relief are a few of the many benefits that keep people coming back to their practice.

Managing Pain and Healing

Chair yoga can be a valuable part of the healing process for those facing the challenges that come with injury, surgery, chronic pain, debilitating illnesses or any condition that causes limited mobility or restricted activity. Chair yoga compliments traditional physical therapy and chemotherapy recovery, soothes and rejuvenates the body that struggles with fatigue, and relieves pain for many who suffer from arthritis, fibromyalgia and other chronic pain conditions.

Combating the Effects of Sitting

Learning chair yoga sequences is also valuable for anyone whose lifestyle requires long hours of sitting. We live in an age where long periods of sitting occur whether you want them to or not, and learning some chair yoga sequences will equip you with a number of preventative tools to alleviate back and neck discomfort, keep your joints well-lubricated and your blood circulating properly, and reduce muscle tension and atrophy.

Join us for Introduction to Chair Yoga during Yoga Immersion Weekend on Sunday, April 29, 2:15­–3:30pm. A six-class series will follow in May.

Fit Family: The Hudsons

Getting Stronger in Community

Christine Marquez-Hudson starts her days early at Greenwood’s Breakfast Club group fitness class. For Christine, participation in the class has lead not only to greater motivation and better fitness, but also to good friendships.

“When you finally get motivated to do something, you really start to realize this club is more than a place to work out. It’s a real community of members, trainers and staff,” Christine says. “It feels like a family. Greenwood is a home away from home for us.”

Mateo, Christine, Julia and Andrew Hudson

“You can let working out be intimidating,” Andrew Hudson explains. “But once you ask for help, the staff and trainers have a wealth of information and are so easy to approach. The more I ask and engage, the more I understand and the more excited I am. Everything is so doable with their help.”

Andrew takes advantage of the variety of classes offered at Greenwood. He participates in H.I.I.T., yoga, indoor cycling, and, his current favorite, PWRFIT. But he hasn’t always been so active.

When Andrew was 40, his doctor told him he’d be a heart attack statistic by his 50th birthday if he didn’t take control of his health. He started with small steps. One of his first milestones was running the 3-mile loop around Sloan Lake. A year later, he ran the Chicago Marathon. Since then, he’s run 15 half-marathons.

“When I ran the Chicago Marathon, I remember telling myself, ‘Look at what you can do,” Andrew says. “A regular concentration on fitness just gives me the sense of, ‘I can do this’ that translates into other aspects of my life.”

The whole Hudson family has found their place at Greenwood. Mateo (5) and Julia (8) enjoy Kid’s Club, summer and holiday camps, swimming and tennis classes, and, of course, the outdoor pool. Nick (17) plays basketball or lifts weights with his buddies.

“Not a day goes by without someone saying, ‘Can we go to the gym?’” Christine says.


When the Hudson family is not at Greenwood, you can find them skiing in Winter Park or cycling around Cherry Creek Reservoir. Christine, a UCLA graduate with a Masters from Regis University, leads the Denver Foundation as executive director. Andrew is a former press secretary to the Mayor of Denver and ran the popular talking animals ad campaign for Frontier Airlines. For the past 20 years, he has been running his popular Colorado job board www.andrewhudsonsjobslist.com and, as a professional bassist, performs in jazz clubs and music festivals throughout Colorado.